Supplement Glossary
for Women Over 50 43 terms

A class of herbs and plant compounds studied for their ability to help the body adapt to physical and psychological stress without overstimulating or suppressing normal function. Examples include ashwagandha (KSM-66), rhodiola rosea and holy basil. Relevant to menopause because elevated cortisol is a driver of fatigue, brain fog and sleep disruption. → Ashwagandha guide

The nine amino acids the body cannot synthesise and must obtain from diet: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. After menopause, the body becomes less efficient at using dietary protein to maintain muscle (anabolic resistance), increasing the importance of adequate essential amino acid intake. → Amino acids guide

The reduced efficiency with which post-menopausal women convert dietary protein into muscle tissue. It means older women need more protein per kilogram of body weight to achieve the same muscle protein synthesis as younger women — research suggests 1.2–1.6g/kg daily.

A cellular self-cleaning process in which cells identify and degrade damaged or aged components. Spermidine is one of the best-studied dietary inducers of autophagy. Autophagy activity declines with age; supporting it is a current focus of longevity research. → Spermidine guide

A protein that supports the survival, growth and formation of new neural connections in the brain. Oestrogen promotes BDNF production — its decline during menopause contributes to the reduced cognitive plasticity and memory difficulties many women experience. Aerobic exercise and NeuroFactor® (whole coffee fruit extract) are studied for BDNF support. → Brain fog causes

The proportion of a nutrient or supplement ingredient that is absorbed and available for use by the body. Relevant when choosing supplement forms: for example, glucosamine sulfate has different bioavailability than glucosamine hydrochloride; nano-curcumin is more bioavailable than standard curcumin.

A B-vitamin (B7) involved in keratin synthesis — relevant to nail and hair quality. Deficiency produces brittle nails specifically, though true deficiency is less common than often marketed. 2.5mg daily is the dose most studied for nail brittleness. → Nail health guide

A resin derived from the Boswellia tree, used in traditional Ayurvedic medicine. Contains boswellic acids that inhibit the 5-LOX (leukotriene) inflammatory pathway — distinct from the COX pathway targeted by NSAIDs. Multiple RCTs support its use for knee osteoarthritis and joint discomfort. → Joints guide

A glycosaminoglycan that is a structural component of cartilage. Helps cartilage retain water (maintaining its cushioning properties) and may inhibit enzymes that break cartilage down. A 2015 Cochrane systematic review confirmed pain and function benefit for knee and hip osteoarthritis. → Glucosamine & chondroitin guide

A choline compound that serves as a precursor to both phosphatidylcholine (a brain cell membrane component) and acetylcholine (a memory neurotransmitter). Used as a pharmaceutical cognitive agent in some European countries. Studied for memory, attention and mental energy. → NeuroActiv6 review

Hydrolysed collagen — broken down into small peptides for better absorption. Provides the amino acid building blocks (glycine, proline, hydroxyproline) for collagen synthesis in skin, joints and connective tissue. Multiple RCTs show improvements in skin elasticity, hydration and nail brittleness with 2.5–10g daily for 8–12 weeks. → Collagen guide

The primary stress hormone, produced by the adrenal glands. Chronically elevated cortisol — common during perimenopause — directly impairs hippocampal function (memory), inhibits BDNF production, disrupts sleep and depletes energy. Adaptogenic supplements like KSM-66 ashwagandha are studied for cortisol reduction. → Fatigue causes

The primary active compound in turmeric (Curcuma longa). Has well-documented anti-inflammatory and antioxidant properties, including inhibition of NF-κB inflammatory pathways. Standard curcumin has poor bioavailability — nano-curcumin formulations improve absorption significantly. → Joints guide

Minerals that carry an electrical charge and regulate fluid balance, nerve signalling and muscle function: sodium, potassium, magnesium, calcium and chloride. Magnesium deficiency is common after 50 and affects energy, sleep and muscle function. Declining oestrogen increases urinary magnesium excretion.

A blood protein that stores iron. Serum ferritin is the most sensitive marker of iron stores — levels below 30 ng/mL are associated with fatigue even in the absence of frank anaemia. A better indicator of iron deficiency than haemoglobin alone. → B12 & iron guide

The brain's waste-clearance network, most active during deep slow-wave sleep. Clears metabolic byproducts that accumulate during waking hours, including inflammatory proteins. Sleep disruption from menopausal hot flushes impairs glymphatic clearance, contributing to brain fog. → Sleep & cognition guide

An amino sugar involved in the synthesis of glycosaminoglycans — the building blocks of cartilage. The most-studied joint supplement ingredient, with multiple RCTs including the large GAIT trial (New England Journal of Medicine, 2006) showing effectiveness for moderate-to-severe osteoarthritis pain. The sulfate form has stronger evidence than the hydrochloride form. → Glucosamine & chondroitin guide

The Hypothalamic-Pituitary-Adrenal axis — the hormonal stress-response system. Becomes more reactive during the menopausal transition, contributing to elevated cortisol, sleep disruption, anxiety and cognitive symptoms. Adaptogenic herbs like ashwagandha are studied for HPA axis regulation.

A glycosaminoglycan found in skin, joints and connective tissue. In skin, it attracts and retains water — declining oestrogen reduces hyaluronic acid production, contributing to the dryness and reduced skin elasticity of post-menopause. In joints, it is a component of synovial fluid.

The structural protein of hair, nails and the outer skin layer (epidermis). Oestrogen supports keratin synthesis — declining oestrogen after menopause contributes to nail brittleness, ridging and slow nail growth. Biotin, silica and adequate protein intake support keratin production. → Nail health guide

A patented, high-concentration ashwagandha root extract (minimum 5% withanolides) produced by Ixoreal Biomed. The most clinically studied form of ashwagandha, with over 20 randomised controlled trials. Distinguished from full-plant or leaf extracts by its root-only sourcing and standardised concentration. → Ashwagandha guide

DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are long-chain omega-3 fatty acids with documented anti-inflammatory effects relevant to joint health, cognitive function and skin barrier integrity. Found in oily fish; supplemented as fish oil or algal oil.

An essential branched-chain amino acid (BCAA) that is the primary trigger for muscle protein synthesis (MPS). Post-menopausal women have higher leucine thresholds for triggering MPS (anabolic resistance), meaning more protein — and specifically more leucine — is needed to stimulate muscle maintenance. → Amino acids guide

An essential mineral involved in over 300 enzymatic processes including ATP (energy) production, neurotransmitter regulation, muscle relaxation and sleep induction. Deficiency is common after 50, worsened by declining oestrogen and common medications. Magnesium glycinate has good bioavailability and is well tolerated. → Energy guide

A metabolic marker more sensitive than serum B12 for identifying functional B12 deficiency. Elevated MMA indicates B12 deficiency even when serum B12 is within the 'normal' range. Worth requesting alongside a standard B12 test if symptoms are present. → B12 & iron guide

The organelles in cells responsible for producing ATP (energy). Oestrogen directly stimulates mitochondrial biogenesis — its decline at menopause reduces cellular energy production capacity, contributing to the fatigue many women experience post-menopause. → Fatigue causes

Curcumin formulated in nano-sized particles for enhanced absorption and penetration. Standard curcumin is poorly absorbed from the digestive tract; nano-delivery significantly improves bioavailability and allows topical penetration to deeper tissue layers — the mechanism used in NanoDefense Pro. → NanoDefense Pro review

Silver particles at nano-scale (1–100nm) with enhanced antimicrobial and anti-biofilm properties compared to standard silver. Used in some topical nail and skin formulas for its antimicrobial effect on the nail microbiome. Well-documented safety profile at supplement concentrations. → NanoDefense Pro review

A patented whole coffee fruit extract (from Coffea arabica fruit, not just the bean) produced by FutureCeuticals. Studied for its potential to support BDNF levels without the stimulant effects of caffeine. The key ingredient in NeuroActiv6. → NeuroActiv6 review

Essential polyunsaturated fats (EPA and DHA) found in oily fish, algae and some plant sources. DHA is a structural component of brain cell membranes and retinal tissue; EPA has documented anti-inflammatory effects relevant to joint health, skin and cognitive function. → Joints guide

The primary female sex hormone, produced mainly by the ovaries. Regulates reproductive function and has significant effects throughout the body: it supports collagen synthesis, synovial fluid production, BDNF production, serotonin and dopamine balance, hyaluronic acid synthesis and calcium absorption. Its decline during menopause drives most of the physical and cognitive changes women over 50 experience.

A phospholipid that is a major component of cell membranes, particularly in brain cells. Involved in neurotransmitter function and cell signalling. Declining with age; supplementation has been studied for memory and cognitive function, particularly in older adults.

A patented, standardised spermidine extract from wheat germ produced for supplement use. The form of spermidine used in Pep Tonic. Standardised to a specific spermidine concentration for consistency. → Pep Tonic review

Age-related loss of muscle mass and strength, accelerating from around age 50 at 1–2% per year. Driven by declining oestrogen (which supports muscle protein synthesis), reduced physical activity and lower dietary protein. The single biggest contributor to declining energy, metabolic rate and physical capacity in post-menopausal women. → Amino acids guide

A neurotransmitter involved in mood regulation, appetite, sleep quality and cognitive function. Oestrogen modulates serotonin receptor sensitivity — declining oestrogen during menopause disrupts serotonin pathways, contributing to mood changes, sleep disturbance and the 'low' many women experience during the transition.

A naturally occurring polyamine compound present in all living cells and in foods including fermented products, wheat germ, mushrooms and legumes. Levels decline with age. The most studied dietary inducer of autophagy (cellular self-cleaning). Current longevity research interest. → Spermidine guide

The viscous fluid that lubricates and nourishes joint cartilage. Produced by the synovial membrane lining joints. Oestrogen supports synovial fluid production — its decline during menopause reduces lubrication and contributes to joint stiffness. Regular movement (especially walking) circulates synovial fluid through the joint. → Joints guide

A pituitary hormone that regulates thyroid function. Elevated TSH indicates an underactive thyroid (hypothyroidism). The prevalence of subclinical hypothyroidism increases significantly after 50 in women — it produces fatigue, weight gain, cognitive symptoms and cold sensitivity that can be mistaken for menopause symptoms. → B12 & iron guide

A root spice (Curcuma longa) containing curcumin as its primary active compound. Has anti-inflammatory and antioxidant properties. Standard turmeric/curcumin has poor bioavailability — more effective when taken with black pepper extract (piperine) or in enhanced formulations. → Joints guide

A specific form of collagen that maintains its natural triple helix structure (as opposed to hydrolysed/denatured collagen peptides). Studied for cartilage support via an oral tolerance mechanism. Used in supplements like Flexafen's Collavant n2.

An essential vitamin involved in nerve function, red blood cell production and DNA synthesis. Absorption from food requires intrinsic factor and stomach acid — both decline with age. B12 deficiency produces fatigue, cognitive difficulties and nerve symptoms. Common medications (metformin, PPIs) further reduce absorption. → B12 & iron guide

A fat-soluble vitamin involved in calcium absorption, immune function and muscle strength. Deficiency is common in AU/UK/CA particularly in winter months. Low vitamin D correlates with increased joint pain, reduced muscle function and greater fracture risk. Blood test establishes status — supplementation is straightforward. → Joints guide

The primary active compounds in ashwagandha (Withania somnifera). Steroidal lactones responsible for ashwagandha's adaptogenic, anti-inflammatory and stress-modulating effects. KSM-66 is standardised to a minimum 5% withanolides. → Ashwagandha guide