Part 3 Menopause, Muscle, and More: Thriving Through the Transition Series : Inside-Out Radiance — The Right Supplements for Skin, Hormones, and Energy
- Corey Howard, MD, FACP, FAARFM
- Aug 1
- 4 min read
By Corey Howard, MD, FACP, FAARFM
Great skin and steady energy don’t come from a single product—they come from within.
As women move through perimenopause and menopause, hormonal shifts create a ripple effect that touches every system in the body. Collagen breaks down, sleep becomes lighter, blood sugar control gets harder, and inflammation becomes more pronounced. Even with a clean diet and active lifestyle, it’s common to feel depleted. That’s where targeted, physician-guided supplementation can make a meaningful difference. This isn’t about hype or loading up on dozens of pills. It’s about identifying what your body truly needs—and filling in the gaps with precision and purpose.
Let’s start with collagen. As estrogen declines, collagen production decreases significantly, leading to thinner, less elastic skin, joint stiffness, and slower wound healing. Daily use of high-quality collagen peptides—particularly those rich in types I and III—can help support skin hydration, firmness, and repair when combined with vitamin C, which is necessary for collagen synthesis.
Next is magnesium glycinate, one of the most commonly deficient minerals in women over 40. Magnesium supports over 300 enzymatic processes, including those involved in sleep regulation, muscle function, blood sugar control, and stress response. Glycinate is a highly absorbable form that also helps calm the nervous system, making it ideal during the hormonally turbulent years of menopause.
Vitamin D3 with K2 is critical for bone health, hormone balance, and immune support. Low vitamin D levels are incredibly common in midlife women, particularly those who avoid sun exposure or live in northern climates. The addition of vitamin K2 ensures that calcium is deposited in bones—not arteries—supporting both cardiovascular and skeletal health.
B-complex vitamins, especially B6, B12, and methylated folate, are essential for energy metabolism, neurotransmitter production, and detoxification. Many women with fatigue, mood swings, or cognitive changes benefit from optimizing these nutrients—particularly if they carry genetic variants that impair methylation.
Omega-3 fatty acids, found in fish oil or algae-based supplements, play a powerful role in reducing systemic inflammation, supporting brain health, and improving skin barrier function. They also help regulate hormones and support cardiovascular resilience during a time when risk can rise.
Finally, creatine monohydrate—often overlooked in women—is emerging as one of the most effective and safe supplements for supporting strength, cognitive function, and muscle integrity in midlife and beyond. Of course, supplementation is never a substitute for a nutrient-rich diet, strength training, quality sleep, and balanced hormones—but it can be the missing piece that helps everything else work better. Especially when chosen carefully and tailored to your physiology.
In our practice, we don’t guess—we assess. We use targeted lab testing to identify specific deficiencies and recommend only what’s necessary. The goal is to restore function, not overwhelm the system. Because when your body is nourished from the inside out, it doesn’t just work better—it shows. In your skin. In your energy. And in the manner you carry yourself through the world.
What You Should Know: Take-Home Points from the Menopause, Muscle, and More Series
If you’ve made it through all three parts of this series, you already know that menopause is about more than hormones—and thriving through it requires more than just waiting it out. Here’s a summary of the most important points to carry with you:
Hormone Therapy: Understand It. Personalize It. Don’t Ignore It.
Menopause and perimenopause bring significant hormonal changes that affect your skin, sleep, mood, weight, cognition, and long-term health.
Most women are not being offered hormone therapy—even though it is safe, effective, and backed by decades of research when prescribed appropriately.
A proper evaluation includes more than a symptom checklist. We assess estradiol, progesterone, testosterone, thyroid function, cortisol, DHEA, and micronutrient levels to get a full picture of what your body needs.
Bioidentical hormones, including estrogen, progesterone, and testosterone, can be delivered safely through patches, creams, troches, or pellets, and should always be tailored to you.
Ongoing follow-up is essential to ensure treatment remains safe, effective, and aligned with how you feel—not just what the labs say.
Muscle is Medicine: Build It to Stay Strong, Sharp, and Resilient
After 40, women begin to lose lean muscle mass unless they actively work to preserve it. This impacts metabolism, posture, bone density, balance, and even facial structure.
Resistance training just 2–3 times per week can dramatically improve muscle tone, strength, and overall vitality—and it enhances the effects of hormone therapy.
Protein intake is critical, and most women aren’t getting enough to support recovery and muscle maintenance.
Supplements like creatine, magnesium, vitamin D, and omega-3s support muscle metabolism and longevity.
Smart Supplementation: Support Your Body From the Inside Out
Hormonal changes increase your need for specific nutrients that help regulate energy, support the nervous system, and protect your skin and bones.
Collagen peptides (with vitamin C), magnesium glycinate, vitamin D3/K2, B-complex, and omega-3s are foundational during and after menopause.
Creatine offers unique benefits for women over 40—enhancing both physical and cognitive performance.
Supplements should be high quality, physician-guided, and based on your individual needs—not guesswork.
You Deserve to Feel Like Yourself Again
Menopause isn’t something to suffer through or quietly endure. It’s a biological transition that, with the right evaluation and personalized plan, can become a launching point for strength, clarity, and lasting health.
If you’re ready to take control of your hormones, rebuild your strength, and restore your energy—I’m here to help. Call my office today to schedule a consultation. We’ll take the time to listen, evaluate, and create a plan that’s built just for you.
Dr. Corey Howard, MD, FACP, FAARFM, FMNM
Board Certified in Internal Medicine, Functional, Anti-Aging & Regenerative Medicine
Howard Health & Wellness
1000 Goodlette-Frank Road, Suite 100
Phone: 239-331-2285
Website: www.howardhealthandwellness.com
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