Recommended Supplements

We always try to focus on real food first, but there are some supplements that can really help around menopause. The supplements below are all tried, tested and loved by our team & clients:

Fat loss & Muscle-Building

There’s not many supplements that directly accelerate fat loss and muscle-building, but there are two that can have a big impact and are relatively inexpensive.

Protein

Lack of protein causes a lot of problems! Your protein requirement increases with age from perimenopause onwards. Lack of protein causes sarcopenia – age-related muscle loss (making you flabbier, saggier, weaker), it leads to a slower metabolism, slower fat-loss results and it means you’ll rarely feel full and may struggle to keep within your calorie target each day. A protein powder can help you to hit your body’s daily protein requirements.

Here’s our recommended dairy and non-dairy-based protein powders:

Creatine Monohydrate

Creatine is one of very few supplements with overwhelming evidence that it improves your body’s performance. Creatine helps to increase ATP, the fuel that both your muscles and brain use. Your body can only make so much ATP naturally, and so supplementing with just 5g/day helps you to both eek out 1-2 more reps in every set (accelerating your progress) and it also enhances cognitive ability, which can help your mind feel sharper and alleviate brain fog.

Stress, Sleep & Mood

The vitamins and minerals below can have a big impact on reducing menopause symptoms like anxiety, fatigue, brain fog, broken sleep and high cortisol levels. These can all be found on Amazon or Holland & Barrett in the UK, or you can get them all in one formulation from Nu:Mind Wellness.

Magnesium Glycinate

Magnesium is a mineral depleted by stress, and it’s very common for women to be low in magnesium around menopause. It helps with poor sleep, immune system function and energy production. Magnesium glycinate is the most effective form as it’s absorbed well and it has the lowest risk of any stomach issues (unlike many forms of magnesium).

Recommended dose: 320–360 mg/day

Ashwagandha

An calming adaptogen, which helps to reduce cortisol and inflammation, improve sleep and lower the chances of anxiety and depression. It also helps to preserve brain health, prevent brain fog and improve temperature control (reducing hot flushes).

Recommended dose: 250mg/day

Rodiola Rhosea

A stimulating adaptogen, which helps to combat fatigue, reduce anxiety and improve brain function. It’s a natural stimulant that helps balance your serotonin, norepinephrine, dopamine and cortisol levels (which tend to get out of balance during menopause leading to anxiety, fatigue and hot flushes).

Recommended dose: 150mg/day in the morning

Vitamin D

Most people are deficient in Vitamin D in the UK, due to lack of sun exposure (you need large areas of skin exposed to midday sun regularly). Vitamin D is essential for bone health as it helps your body to absorb and retain calcium. It’s also essential for immune function, heart health and muscle function.

Recommended dose: 1,000-2,000 IUs Vitamin D3/day

All of the above in one

If you’d like to take all the above vitamins and minerals in a high-quality well-absorbed formulation (most cheap vitamins are not absorbed at all!), our friends at Nu:Mind and Charlotte Hunter, a brilliant menopause nutritionist, have developed an all-in one supplement where you can get it all in one handy place.