What the transition means for the long run

What changes for women, specifically

Longevity content on the open internet is overwhelmingly written for a male audience. The default stacks circulating across Reddit, podcasts, and influencer channels assume a hormonal environment most women do not have from their late thirties onward. Three shifts matter for women specifically. [1]

First, oestrogen’s decline through perimenopause affects mitochondrial function, cellular wellbeing, and the maintenance of normal bones — the same systems most longevity supplements target. Second, women maintain muscle mass differently after 40, which makes the maintenance of normal muscle function a primary longevity consideration. Third, women’s heart-health dynamics shift as oestrogen’s effects wane, which changes the weighting of heart-relevant interventions. This guide is written for women navigating those shifts.

We describe the cluster as cardiovascular-and-mitochondrial in framing rather than systemic; longevity here is heart-function maintenance, mitochondrial-energy support research, and pharmacokinetic-formulation rigour. The longevity arrangement reads omega-3 at the heart-claim threshold, ubiquinol-form CoQ10 on absorption-research grounds, and a higher-absorption curcumin formulation on bioavailability grounds. EPA and DHA contribute to the normal function of the heart at a daily intake of 250 mg, which is why the same TG-form softgel — Solgar Triple Strength Omega-3 — anchors the longevity, perimenopause, and exercise clusters under one SKU and three claim families. For the post-perimenopausal reader, the Solgar Ubiquinol 100 mg softgel sits in absorption-research posture (Langsjoen 2014, four-week plasma evidence) rather than benefit posture — CoQ10 has no GB-NHC authorised claim to anchor benefits.

What the research examines

Three areas have enough trial maturity to write about with confidence: CoQ10 absorption (ubiquinol versus ubiquinone), EPA and DHA at the doses the cardiovascular literature examines, and creatine across the lifespan including the menopausal transition. [3] A fourth area — polyphenols and NAD+ precursors — is research-context only: there are interesting trials, but no UK authorised health claims, so we describe what the studies examine without making benefit statements. Solgar UK does not stock either creatine or NMN; we flag both gaps explicitly rather than substitute brands we have not evaluated against the same three criteria.

Research findings

1. Ubiquinol-form CoQ10 reaches higher plasma levels than ubiquinone at the same dose, in healthy adults.

   Langsjoen and Langsjoen’s 2014 head-to-head trial in healthy volunteers showed ~4.3 µg/mL plasma CoQ10 after four weeks of 200 mg ubiquinol versus ~2.5 µg/mL on ubiquinone. CoQ10 carries no UK authorised health claim, so we describe the formulation difference; we do not make a benefit statement. Statins are documented in meta-analysis to lower circulating CoQ10 — useful context for readers on cholesterol-lowering medication.

   Source: Clin Pharmacol Drug Dev · 2014 · Langsjoen — n=12 healthy adults

2. EPA and DHA carry GB-authorised heart, brain, and vision claims at ≥250 mg/day; the cardiovascular research runs higher.

   The retained EU 432/2012 register authorises three EPA/DHA claims with a 250 mg/day conditional threshold: maintenance of normal heart function (EPA+DHA), maintenance of normal brain function (DHA), and maintenance of normal vision (DHA). The broader cardiovascular meta-analysis literature examines doses considerably higher — typically 1,500–2,000 mg combined EPA and DHA — though the population effect size is modest.

   Source: EU 432/2012 + Hu et al., JAHA · 2019 · Meta-analysis, 13 RCTs, n=127,477

3. Creatine research in women has matured — across the lifespan and through the menopausal transition.

   The ISSN 2017 position stand sets the standard maintenance dose at 3–5 g/day. Smith-Ryan and colleagues’ 2021 review (and the 2025 update) covers women specifically across menstruation, pregnancy, and the menopausal transition. Chilibeck 2015 found femoral-neck BMD preservation over 12 months of creatine + resistance training in postmenopausal women; Forbes 2018’s meta-analysis of five RCTs found no aggregate BMD benefit of creatine + RT versus RT alone, so the bone-health story is mixed at the meta-analytic level.

   Source: ISSN position + Smith-Ryan 2021/2025 · No UK authorised claim

4. Polyphenols and NAD+ precursors carry no UK authorised health claims; we describe what the research examines.

   Curcumin (Hewlings & Kalman 2017 review), quercetin (Justice 2019 phase-1 trial used dasatinib + quercetin in combination, not quercetin alone — important caveat), resveratrol (Berman 2017, mechanism well-documented, human-outcome data mixed), NMN (Yoshino 2021 in n=25 prediabetic postmenopausal women is the human anchor; Mills 2016 was a mouse study). Solgar UK does not stock NMN. We describe the research and decline to make benefit statements.

   Source: Multiple — research-context only · No UK authorised claims in this group

Evidence at a glance

Reader questions

Does resveratrol have the research to support the hype?

The mechanism the literature describes — sirtuin pathway activation — is well-documented in cell and animal work. Human-outcome research at consumer-supplement doses is mixed; Berman et al.’s 2017 review summarises the trial picture. Resveratrol may be a reasonable addition to a longevity routine, but on the current evidence we would not prioritise it over the CoQ10 or omega-3 work.

Why aren’t creatine and NMN in your recommended products?

Both have meaningful research bases — creatine especially so for women over 40. Neither is currently stocked by Solgar UK, and HerStack’s policy is to recommend within our reference brand rather than jump to a brand we have not evaluated against the same three criteria. We flag both as genuine gaps in the catalogue. Our gap-policy reasoning is in our formulation criteria.

What does the research say about creatine for women through the transition?

The literature has expanded significantly in the last decade. The ISSN 2017 position stand sets 3–5 g/day as the maintenance dose. Smith-Ryan and colleagues’ 2021 review covers women across the lifespan; the 2025 update bridges menstruation through pregnancy to menopause. Trial evidence in postmenopausal women is most concrete for muscle-function outcomes and femoral-neck bone density preservation (Chilibeck 2015), though the meta-analytic signal on aggregate BMD is mixed (Forbes 2018). Creatine carries no UK authorised health claim; we describe what the research examines.

What’s the difference between ubiquinol and ubiquinone?

Ubiquinone is the oxidised form of CoQ10; ubiquinol is the reduced (active) form. Langsjoen and Langsjoen’s 2014 trial measured plasma CoQ10 after four weeks of supplementation in healthy adults at the same dose: ubiquinol delivered roughly 1.7× the circulating level. Ubiquinol is the higher-bioavailability formulation. CoQ10 carries no UK authorised health claim; we are describing the absorption research, not asserting a benefit.

Why Solgar specifically? Are you the Solgar site?

We are not. HerStack is published by Suggestic, a digital nutrition company. We picked Solgar UK as the reference brand for three reasons set out in our formulation criteria: bioavailable forms across most of the range, transparent dosing on the labels, and third-party testing on the supplements we recommend. Where Solgar’s formulation does not meet our criteria, we say so on the page and link to alternatives.

How often is this article updated?

We review each cluster page against new evidence quarterly, and update the page header date when we make a substantive change. The recommendation rationale below carries its own last-reviewed date so you can see when the formulation reasoning was last checked.

Recommendations: three reference picks with formulation reasoning

Each entry carries the form chosen, the rationale, the authorised claim text, and the Amazon.co.uk link. Affiliate disclosure: HerStack is a participant in the Amazon EU Associates Programme.

1. Solgar Ubiquinol 100 mg Softgels

   Form: CoQ10 · Ubiquinol-form softgel

   Rationale: Ubiquinol is the reduced form of CoQ10. Langsjoen 2014 found higher plasma CoQ10 after four weeks at this dose-form than at the same dose in ubiquinone. Particularly relevant context for readers on statin therapy, where Banach 2015's meta-analysis of eight placebo-controlled RCTs found a measurable reduction in circulating CoQ10.

   Authorised claim: CoQ10 carries no UK authorised health claim. We name the formulation and the absorption research; we do not make a benefit statement.

   Price: £57.50 · Tag: Reference pick

   Link: https://www.amazon.co.uk/dp/B001PYZCZI?tag=herstack-21

2. Solgar Triple Strength Omega-3 Softgels

   Form: Omega-3 · TG-form, third-party tested

   Rationale: EPA and DHA at a dose consistent with the maintenance of normal heart function, normal brain function, and normal vision (authorised claims apply at ≥250 mg/day combined). Triglyceride form is more bioavailable than ethyl esters at the same total EPA/DHA. Third-party tested for heavy metals and oxidation, both of which matter at the doses the broader cardiovascular research examines.

   Authorised claim: EPA and DHA contribute to the normal function of the heart, with a daily intake of 250 mg.

   Price: £38.85 · Tag: Reference pick

   Link: https://www.amazon.co.uk/dp/B000NI6WHY?tag=herstack-21

3. Solgar Full Spectrum Curcumin Capsules

   Form: Curcumin · Higher-absorption formulation

   Rationale: Curcumin's pharmacokinetics are notoriously poor in standard powder form. A higher-absorption formulation lets the dose on the label translate to circulating levels closer to those used in trial work. Hewlings & Kalman's 2017 review surveys the human-health research; the picture is research-context, not benefit-claim.

   Authorised claim: Curcumin carries no UK authorised health claim. We describe the ingredient and the formulation; we do not make a benefit statement.

   Price: £40.33 · Tag: Reference pick

   Link: https://www.amazon.co.uk/dp/B01DL23FAA?tag=herstack-21

Not recommended on this page: Creatine monohydrate and NMN are catalogue gaps — Solgar UK does not stock either. Quercetin is in the Solgar UK range but the senolytic story rests on the Justice 2019 phase-1 trial which used dasatinib + quercetin in combination, not quercetin alone. See gap policy at herstack.co.uk/about.

What to look for in a brand: longevity-tier criteria

1. CoQ10 bioavailability. CoQ10 absorption varies significantly by formulation. Ubiquinol-form softgels typically reach higher plasma levels than dry ubiquinone capsules at the same label dose (Langsjoen 2014). Pay for the absorption work; the cheapest CoQ10 is usually the worst-absorbed.
2. Omega-3 oxidation testing. Fish-oil preparations can oxidise on the shelf; oxidised oil is worse than no oil at all for the cardiovascular outcomes the high-dose research examines. Brands testing for peroxide value and anisidine value, and publishing the results, are doing meaningful quality work.
3. Higher-absorption curcumin formulations. Curcumin’s pharmacokinetics in plain powder are poor. Formulations engineered for absorption — through particle-size reduction, phytosome delivery, or similar — translate the label dose to circulating levels closer to those used in trial work.

Citations

1. Langsjoen PH, Langsjoen AM. Comparison study of plasma coenzyme Q10 levels in healthy subjects supplemented with ubiquinol versus ubiquinone. Clinical Pharmacology in Drug Development, 2014;3(1):13-7. PMID 27128225. https://doi.org/10.1002/cpdd.73
2. Banach M, Serban C, Ursoniu S et al. Statin therapy and plasma coenzyme Q10 concentrations — a systematic review and meta-analysis of placebo-controlled trials. Pharmacological Research, 2015;99:329-36. PMID 26192349. https://doi.org/10.1016/j.phrs.2015.07.008
3. GB Nutrition & Health Claims register / Commission Regulation (EU) No 432/2012 (retained). Authorised claims for EPA and DHA — heart, brain, and vision — at ≥250 mg/day. https://www.gov.uk/government/publications/great-britain-nutrition-and-health-claims-nhc-register
4. Hu Y, Hu FB, Manson JE. Marine omega-3 supplementation and cardiovascular disease — an updated meta-analysis of 13 randomized controlled trials involving 127,477 participants. Journal of the American Heart Association, 2019;8(19):e013543. https://doi.org/10.1161/JAHA.119.013543
5. Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine supplementation in women’s health: a lifespan perspective. Nutrients, 2021;13(3):877. PMID 33800439. https://doi.org/10.3390/nu13030877
6. Smith-Ryan AE, DelBiondo GM, Brown AF, Kleiner SM, Tran NT, Ellery SJ. Creatine in women’s health: bridging the gap from menstruation through pregnancy to menopause. Journal of the International Society of Sports Nutrition, 2025;22(1):2502094. PMID 40371844. https://doi.org/10.1080/15502783.2025.2502094
7. Kreider RB, Kalman DS, Antonio J et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 2017;14:18. PMID 28615996. https://doi.org/10.1186/s12970-017-0173-z
8. Chilibeck PD, Candow DG, Landeryou T, Kaviani M, Paus-Jenssen L. Effects of creatine and resistance training on bone health in postmenopausal women. Medicine & Science in Sports & Exercise, 2015;47(8):1587-95. PMID 25386713. https://doi.org/10.1249/MSS.0000000000000571
9. Forbes SC, Chilibeck PD, Candow DG. Creatine supplementation during resistance training does not lead to greater bone mineral density in older humans: a brief meta-analysis. Frontiers in Nutrition, 2018;5:27. PMID 29740583. https://doi.org/10.3389/fnut.2018.00027
10. Hewlings SJ, Kalman DS. Curcumin: a review of its effects on human health. Foods, 2017;6(10):92. https://doi.org/10.3390/foods6100092
11. Justice JN, Nambiar AM, Tchkonia T et al. Senolytics in idiopathic pulmonary fibrosis: results from a first-in-human, open-label, pilot study. EBioMedicine, 2019;40:554-563. (Combination intervention: dasatinib + quercetin.) PMID 30616998. https://doi.org/10.1016/j.ebiom.2018.12.052
12. Yoshino M, Yoshino J, Kayser BD et al. Nicotinamide mononucleotide increases muscle insulin sensitivity in prediabetic women. Science, 2021;372(6547):1224-1229. (n=25 postmenopausal women, 10-week trial.) PMID 33888596. https://doi.org/10.1126/science.abe9985