Supplements
I believe in a food first approach to nourishing bodies, however sometimes our bodies don't play ball, or we just need a little extra help. Such as Vitamin D in the UK in winter, magnesium in menopause, or iron if we are anemic.
I have chosen products which are of good quality, have good reviews, are a good dose and do not have unnecessary or harmful bulking agents.
Please do ensure you get a diagnosis before taking unneeded supplements as these can cause more damage than good.
Here are my recommendations for times when a little extra help is required, with affiliate links to products for which I may earn a commission if you make a purchase. Amazon provides this commission and it is at no extra cost to you.
Vitamin D
Essential for Bone, Muscle & Immune Health
Many of us, have low vitamin D levels, particularly in the UK in winter. Vitamin D is vital for calcium absorption, immune function, and maintaining strong bones and muscles. Deficiency is also linked to depression, anxiety and obesity. We cannot get enough Vitamin D form food alone.
A high-quality 10mcg supplement is recommended by the UK government for everyone in the UK October to April. If you have been diagnosed as low in Vitamin D, it is best to start on a higher 25mcg to build up stores.
Calcium
Calcium is essential for maintaining bone density and reducing the risk of osteoporosis, particularly post-menopause. If your diet lacks calcium-rich foods, a supplement can help bridge the gap especially after menopause.
Calcium Carbonate is more highly absorbed, but requires stomach acid, so best taken at meal times.
Calcium Citrate is less well absorbed in general, but better absorbed if low stomach acid, such as by those taking antacids regularly such as Omeprazole or Gaviscon.
It is also useful to note, the body is unlikely to absorb more than 500mg well at one time and taking with Vitamin D will enhance absorption.
Folic Acid
Folic acid is the synthetic version of Folate (vitamin B9) and is recommended as a supplement for all ladies planning a pregnancy, and until 12 weeks into a pregnancy, to prevent neural tubes defects. 400mcg is recommended for this, however NICE guidelines recommend a higher dose, of 5mg for those with BMI over 30, this can only be obtained from a doctor.
Evening Ritual Drinks
Perfect for unwinding self-care in the evening, cacao and ashwagandha help reduce stress, support sleep, and promote calm. Cacao provides magnesium and antioxidants, while ashwagandha helps lower cortisol levels and aids relaxation.
Iron
Iron is vital for energy production, cognitive function, and preventing anemia, which can be common during perimenopause and heavy periods. Iron can be difficult to absorb from food, especially non-haem (non-meat) sources and traditional iron tablets may cause digestive discomfort, but an iron spray offers a gentle and more absorbable alternative.
The UK RDA is 14.8mg for women during menstruation years and 8.7mcg after, or for men.
Magnesium
Magnesium is essential for numerous bodily functions, including muscle and nerve function, bone health, and energy production. During menopause, adequate magnesium intake can support overall health and alleviate certain symptoms such as hot flushes, insomnia, mood swings and muscle cramps. RDA in the UK is 270mg, although during menopause women can benefit from up to 400mg per day.
A lot of cheaper supplements are magnesium oxide which poorly absorbed (4%) and used as a laxative. Glycinate, byglycinate or citrate would be preferable as around 15-20% is absorbed in quality supplements.
Ashwagandha
Ashwagandha is an apoptogenic herb known to help manage stress, reduce cortisol levels, and improve sleep quality—beneficial for those experiencing perimenopausal anxiety or stress. A dose of 300-600mg a day has been found to be most beneficial. L-Theanine and L-Tryptophan in the second product, help to reduce cortisol levels, promote sleep and produce serotonin, our happy hormone.
Sleep Tea
Tea to help induce sleep can be a beneficial part of a bedtime routine. Having a bedtime routine helps to tell your body its time to move into sleep mode. Make your sleep tea an hour or so before you plan to go to bed and sip slowly. Drinking quickly can lead to toilet trips in the night. There are many sleep teas available, these are just a couple. Please be aware, teas with valerian can induce hot flushes in some menopausal women.
