Best menopause supplements – to support mood, metabolism and vaginal health
Changes to your health following menopause mean that additional nutritional support can be useful. Find out which supplements are best for you with advice from our expert nutritionist
This review was originally written by Katy Bradbury, but subsequent additions may be added by the Good Food team. The menopause is a natural stage of life, and for some, it comes with physical and emotional changes that can be a new challenge to navigate. Although the menopause transition (perimenopause) is frequently discussed, the health challenges and priorities that arise after the menopause are equally important. From managing hot flushes and mood swings to supporting bone density and cardiovascular health, many women seek solutions to ease this change, while also maintaining overall wellbeing. While lifestyle adjustments such as regular exercise and a nutrient-rich diet are crucial, targeted supplements can offer valuable support tailored to menopause-specific needs. If you'd like guidance on how your diet can help ease menopause symptoms, read our helpful guide on what to eat during menopause. Supplements can help address a variety of concerns, including hormonal imbalances, sleep difficulties and joint discomfort, while also boosting energy, cognitive function and skin health. Choosing high-quality products and understanding your unique health requirements are essential steps in finding the right support for your journey. We’ve tested and reviewed some of the best menopause supplements available, exploring their benefits and how they can complement a holistic approach to health. Read on for our top picks. Best menopause supplements at a glance Best general menopause supplements Dr Vegan MenoFriend, £21.99 Paused menopause all-in-one, £19.99 OTO menopause complex, £34 Nu Mind Wellness Menopause Support, £74.99 Wild Nutrition Food-Grown Menopause Complex, £36 Best menopause supplements for mood Integrative Therapeutics HPA Adapt, £49.49 Best menopause supplements for metabolism Vitanica Metabolic Manager, £51.91 Best menopause supplements for musculoskeletal health Vitanica Osteoblend, £36.97 Pharma Nord Bio-Pycnogenol, £15.35 Thorne Curcumin Phytosome, £23.55 Best menopause supplements for vaginal health Wild Nutrition Food-Grown Peri and Menopause Biotic, £40 Pharma Nord Sea Buckthorn Oil, £18.36 Jump to section: Best menopause supplements 2026 Should I take a menopause supplement? What are the best nutrients for menopause? What are the best herbs for menopause? Best menopause supplements 2026 Best general menopause supplements Note that some herbs and nutrients can interact with medications or be unsuitable for certain medical conditions, and may be true for several of the products listed below. Please consult with your healthcare provider before starting a new supplement. Dr Vegan MenoFriend Available from Dr Vegan (£21.99) Star rating: 5/5 Only two capsules a day deliver an impressive blend of nutrients in this vegan, allergen-free menopause formula. The eco-friendly pouch opens and reseals easily, and although the capsules carry a mild turmeric scent, there’s no taste when taken. Inside is a thoughtful mix of B12, D3, K2 and botanicals such as red clover and sage. Free from additives and easy to take, it’s a dependable daily option for menopause support. Available from: Dr Vegan (£21.99) Paused menopause all-in-one Available from Boots (£19.99), Paused (£19.99) Star rating: 5/5 Paused Menopause All In One offers a convenient, vegan-friendly multi-nutrient supplement designed to address over 80% of common menopause symptoms. It provides key vitamins, calcium and herbal extracts such as shatavari, flaxseed and sage, with no additives or GMOs. The capsules are easy to take, have a neutral flavour and meet recommended nutrient reference values for essential micronutrients, making it a practical daily option. Available from: Boots (£19.99) Paused (£19.99) OTO menopause complex Available from OTO (£34), Oceans Alive (£31) Offering a comprehensive blend of 11 vitamins and minerals alongside adaptogens and botanicals – such as Dong Quai, red clover and lion’s mane – OTO menopause complex is designed for all stages of menopause. The neutral-flavoured capsule is easy to take with water in the morning and fits effortlessly into a daily routine. Packaging has a luxe quality, and is recyclable and vegan-friendly with no fillers or additives. Although the price is at the premium end, the quality ingredients and third-party testing justify the cost for those seeking targeted, science-backed support. Available from: OTO (£39) Oceans Alive (£39) Nu Mind Wellness Menopause Support Available from Nu Mind Wellness (£74.99) This is a comprehensive product, a daily sachet, designed for perimenopause and into the menopausal years. It contains herbs and nutrients to support mood, metabolism and nutrient deficiencies, and is free from undesirable additives. This is a firm favourite, but the price tag does reflect its high quality. Consider subscribing for a good discount. Available from: Nu Mind Wellness (£74.99) Wild Nutrition Food-Grown Menopause Complex Available from Wild Nutrition (£36) Star rating: 3.5/5 This is a food-form supplement meaning it contains freeze-dried foods and herbs to provide nutrient content. It is not a multi-nutrient, but contains magnesium and a combination of herbs and antioxidants aimed at supporting mood, metabolism, liver and cardiovascular health in the menopausal years. Available from: Wild Nutrition (£36) Also consider: B vitamins A B-vitamin complex, and particularly vitamin B12, are important for general menopause support. Read more about the role of B vitamins in the body. Best menopause supplements for mood Integrative Therapeutics HPA Adapt Available from The Supplement Hub (£49.49) This is a herbal combination formula containing a range of adaptogenic herbs to calm the nervous system and support cognitive function. Available from: The Supplement Hub (£44.49) Also consider: Magnesium and omega-3 Other single nutrient supplements to support mood and adrenal function include magnesium and omega-3. Best menopause supplements for metabolism: Vitanica Metabolic Manager Available from Supplement Hub (£51.91) This is a potent nutrient and botanical formula for supporting blood glucose levels and a healthy insulin response. It has the addition of antioxidants, liver-supporting nutrients such as NAC, and anti-inflammatory turmeric. Although pricey, it is a great all-rounder for metabolic health. Available from: Supplement Hub (£51.91) Best menopause supplements for musculoskeletal health Vitanica Osteoblend Available from Supplement Hub (£36.97) Osteoblend is a multi-nutrient combining a helpful blend of vitamin D, calcium, vitamin K, B vitamins and additional minerals to support bone health. Available from: Supplement Hub (£36.97) Pharma Nord Bio-Pycnogenol Available from Victoria Health (£15.35), Bodykind (£13.82 Pycnogenol is a plant extract from pine bark, and is increasingly well researched for a wide variety of symptoms and conditions, most notably arthritic pain, and is supportive for cardiovascular health. Available from: Victoria Health (£15.35) Bodykind (£13.82) Thorne Curcumin Phytosome Available from Healf (£25.49), iHerb (£26.17) Curcumin is the active form of turmeric and is well researched for its anti-inflammatory effects and cardio-protective properties. Available from: Healf (£25.49) iHerb (£26.17) Best menopause supplements for vaginal health Wild Nutrition Food-Grown Peri and Menopause Biotic Available from Wild Nutrition (£40), Amazon (£38) Star rating: 3.5/5 This is a targeted probiotic with bacterial strains that are well researched for women’s health. Probiotics are particularly helpful in menopause because when oestrogen drops, we are more susceptible to vaginal and urinary tract infections. Available from: Wild Nutrition (£40) Amazon (£38) Pharma Nord Sea Buckthorn Oil Available from Bodykind (£18.36), Victoria Health (£45.75) Omega-7 from sea buckthorn is well researched to support mucous membrane production and, as such, can be helpful for vaginal dryness and atrophy which are common in the menopause. Available from: Bodykind (£18.38) Victoria Health (£45.75) Should I take a menopause supplement? Supplements can provide targeted nutritional and herbal support, helping to manage symptoms and disease risk, but they do not replace hormones. Hormone replacement therapy (HRT) is the only option for directly replacing hormones that are no longer being produced. For those who cannot or choose not to take HRT, supplements and lifestyle changes –such as weight-bearing exercise, a nutrient-rich diet and stress management – play a crucial role. After menopause, the adrenal glands take over producing sex hormones in low volumes, so having good adrenal health is important. There are some supplements that may help mood and adrenal health in menopause, covered above, but it’s also important to get a handle on the elements in your life causing you stress. Getting good at boundary setting and utilising stress management techniques are invaluable! What are the best nutrients for menopause? Many of the same nutrients that are important in perimenopause continue to be crucial through the menopausal years. These include: B vitamins Why: Support energy production, mood regulation, and nerve function. Specifically: B6: May help regulate mood swings B12: Supports cognitive function and energy levels Folate (B9): Essential for red blood cell production and heart health Dosage: B6: 1.5 mg/day (upper safe limit: 10 mg/day) B12: 2.4 mcg/day (higher doses may be beneficial for many) Folate: 200 - 400 mcg/day Research: B vitamins may reduce depressive symptoms and improve energy during hormonal transitions Magnesium Why: Helps reduce anxiety, improve sleep, and support bone health Dosage: 300-400 mg/day Research: Magnesium supplementation has shown benefits for sleep and stress reduction in perimenopausal women Taurine Why: May help with anxiety, sleep, and cardiovascular health. Particularly beneficial when taken with magnesium Recommended intake: 500-3,000 mg/day Research: Shown to reduce oxidative stress, support metabolism, calm the brain and improve mood Vitamin D Why: Essential for bone health, immune function, and hormone regulation Dosage: 10 mcg (400 IU)/day (up to 4,000 IU/day if deficient) Research: Deficiency in Vitamin D is linked to increased risk of osteoporosis and mood disorders in perimenopause Vitamin C Why: Supports collagen production for skin health and boosts immunity Dosage: 75 mg/day (up to 2,000 mg/day) Research: Shown to enhance antioxidant defences and skin health during ageing Zinc Why: Supports immunity, skin health, and hormone regulation Dosage: 8-11 mg/day (upper limit: 40 mg/day) Research: Zinc supplementation can improve skin integrity and immunity in midlife women Iodine Why: Essential for thyroid health, which impacts metabolism and energy levels Recommended Intake: Up to 150 mcg/day (people with thyroid conditions need to work with a healthcare practitioner before supplementing) Research: Iodine deficiency may worsen thyroid dysfunction, though it can also exacerbate it in the case of autoimmunity, so best to check before taking Vitamin E Why: May help alleviate hot flushes and skin dryness Recommended Intake: 15 mg/day Research: Has been shown to reduce the severity of hot flushes Choline Why: Supports brain function and liver health, and can deplete with oestrogen Recommended Intake: 425 mg/day Research: Choline deficiency is linked to cognitive decline and liver dysfunction Chromium Why: Helps regulate blood sugar levels, reducing sugar cravings – ensure you get medical advice before taking if using diabetes related or weight loss medication Recommended Intake: 200-1000 mcg/day Research: Beneficial for stabilising glucose levels during metabolic shifts that come with perimenopause Glycine Why: Supports sleep, mood, and collagen production Recommended Intake: 3-5 g/day. Research: Glycine has been shown to improve sleep quality and reduce menopausal symptoms Inositol Why: Promotes hormonal balance and supports healthy cholesterol and cardiovascular health. Caution when using alongside medications that impact blood sugars Recommended intake: 2-4 g/day. Research: Effective for regulating insulin sensitivity and lipids Fibre Why: Aids digestion and supports gut and heart health, as well as oestrogen metabolism Recommended intake: 25-30g/day for women. Research: High-fibre diets improve metabolic health and may reduce inflammation Omega-3 fatty acids Why: Reduces inflammation, supports heart health, and may alleviate mood swings and hot flashes Recommended intake: 1-2 g/day of EPA/DHA. Research: Omega-3s have shown benefits for mental health, cardiovascular health, and hot flushes Iron, while beneficial, can mostly be acquired through diet once periods have stopped because you are no longer losing blood regularly – though it is always worth checking iron levels. Omega 3, fibre, protein, choline, and inositol are of particular importance to support the metabolic shifts that occur in menopause. In addition, calcium and CoQ10 become important nutrient considerations, to support bone health, energy production, and heart health. It is thought that menopausal women benefit from 1.2 grams of calcium daily (which can be obtained from diet, or topping up with supplements if really needed) to reduce the risk of osteoporosis, and 100-200mg of CoQ10 for energy production and cardiovascular health. What are the best herbs for menopause? Herbs are not as well researched as nutrients, and there is little agreement on specific doses, which is why it’s usually best to work with a qualified herbalist for bespoke preparations. A few herbs that might be helpful for menopausal women are: Turmeric A potent anti-inflammatory antioxidant and one of the better researched herbs. It may help with joint pain and heart health, typically dosed at 500-1000mg daily. Adaptogens and mushrooms Adaptogenic herbs and mushrooms such as ashwaganda (Withania somnifera), rhodiola, lion’s mane and reishi. Adaptogens are calming for the nervous system and may help support the function of the adrenal glands which is where all of our sex hormones are synthesised in the menopause. Dosing depends on the herb, and the research is variable. Liver-supporting herbs For example, dandelion and milk thistle: these may assist in the liver being able to metabolise hormones and support metabolic health. Again, research on dosing is variable. Pycnogenol This is a plant extract from pine bark, and is increasingly well researched for a wide variety of symptoms and conditions, most notably arthritic pain, and is supportive for cardiovascular health. Dosage is typically 100-200mg daily. Related guides What is menopause? Eat the menopause Menopause diet: what to eat Women's health Food and hormones: what to eat during your period What supplements should I take? Do supplements work? How to get the most out of supplements More supplement reviews Best collagen supplements Best joints supplements Best ashwagandha supplements Best sleep supplements Best vitamin C supplements Best biotin supplements Best supplements for perimenopause Best pregnancy supplements Best sleep earplugs All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
The best calcium supplements 2026 – tried and tested
A must for supporting strong bones and teeth, calcium supplements should be considered if you're vegan, allergic to dairy, or menopausal. Read our expert's assessment of the top supplements
Please note, this review was originally written by Katy Bradbury, but subsequent additions may be added by the Good Food team. Around 99 per cent of the body’s calcium is stored in bones and teeth, where it contributes to their strength and structure. Calcium works with phosphorus to build and maintain bone density, which is especially important for children, adolescents and older adults – particularly menopausal women – to prevent bone diseases like osteoporosis. As well as being essential for strong bones and teeth, calcium is essential for muscle function and nerve signalling. It helps with blood clotting and supports the release of hormones and enzymes that regulate body processes. If there isn’t enough calcium in the diet, the body takes it from the bones, which can weaken them over time. Dairy is generally thought to be the highest source of dietary calcium, but it is found in other sources, too. It should be relatively easy to get enough calcium from your diet, although the groups mentioned above might need a supplement, as well as vegans and people who avoid dairy. We tested and reviewed a variety of calcium supplements to find the best offerings on the market. JUMP TO REVIEWS Why you can trust Good Food reviews When reviewing calcium supplements, we combined expert guidance with practical testing. Our freelance nutritionist advised on the different forms of calcium – such as carbonate and citrate – and how well they are absorbed by the body, as well as what levels are appropriate for daily use. Meanwhile, our testers looked at how these products fit into real life. That meant checking whether tablets or capsules were easy to swallow, if powders had a pleasant taste and whether the daily dose felt realistic to keep up with. Cost was also factored in, with value judged by both dosage and overall quality. We don’t share our reviews with manufacturers or retailers before they’re published and we don’t accept payment for positive coverage. The recommendations you’ll find here reflect independent testing and expert knowledge, so you can feel confident choosing a calcium supplement that works for your needs. How we tested calcium supplements All supplements were tested within the same time period, with observations recorded based on the testing criteria. We included samples from various manufacturers available in the UK, offering both tablets and capsules, with a range of price points to suit different budgets. The key areas we assessed were as follows: Taste and flavour: is the consuming experience pleasant? Nutrient profile: how much calcium per daily dose? How does this compare to the NRV? Bioavailability: does the product contain forms of calcium that are easily absorbed? Does it contain any additional ingredients that might support efficacy? Additives: does the product contain additives, such as preservatives, artificial sweeteners or colourings? Dietary requirements: does the product meet any specific dietary needs – is it vegetarian, vegan? Value for money: how does it compare to other products on a cost-per-day basis? Best calcium supplements at a glance Together Health Calcium, £10.99 Solgar Calcium Citrate with vitamin D3, £7.20 Cytoplan Organic Whole Food Calcium, £16.19 Purolabs Calcium Complex, £29.99 BioCare Calcium Citrate, £19.85 Jump to section: Best calcium supplements How much calcium should I take per day? When should I take calcium? What form of calcium should I take? What format of calcium supplement is best? Best calcium supplements 2026 Together Health Calcium Available from Superdrug (£8.79), Bodykind (£8.24), Regn (£9.99), Together Health (£10.99) Star rating: 4.5/5 Affordable, easy to swallow and tasteless capsules, this vegan supplement is likely to be well absorbed and scored highest across all areas. Two capsules provide 76% of the NRV and are free from listed allergens, with recyclable packaging. This supplement doesn’t contain vitamin D, which may aid absorption, but it does contain a synergistic blend of trace minerals that occur naturally from the seaweed that the product is derived from. This product also scored highly as it is free from undesirable additives. Available from: Superdrug (£8.79) Bodykind (£8.24) Regn (£9.99) Together Health (£10.99) Solgar Calcium Citrate with vitamin D3 Available from Solgar (£7.20), Boots (£9.99) Star rating: 4/5 These tablets scored highly for effectiveness, thanks to the 1000mg of calcium they provide, over the recommended dosage. However, in order to achieve this you're required to take four tablets a day. Testers felt this would be hard to keep up with, so you may not end up hitting that full dose. Marks were given for the inclusion of vitamin D3, which aids calcium absorption and contributes to healthy bones. Available from: Solgar (£7.20) Boots (£9.99) Cytoplan Organic Whole Food Calcium Available from Cytoplan (£16.19) Star rating: 4/5 Another food source calcium supplement, made from calcified seaweed, in the form of a tasteless, easy to swallow capsules. This provides 50% NRV of calcium in an organic product, with no undesirable additives and is free from allergens. Available from: Cytoplan (£16.19) Purolabs Calcium Complex Available from Purolabs (£29.99) Star rating: 4/5 This is a pricier product, but is a multi nutrient, not just calcium. It is a synergetic complex of calcium, magnesium, vitamin C, zinc and vitamin D designed to support bone health. All of the nutrients come in absorbable forms and the calcium takes the form of calcium citrate. The capsules are tasteless and easy to swallow, and the product is free from undesirable additives. It provides almost 50% of the NRV which is fine if you’re getting some calcium from the diet, which most people are. It is suitable for vegetarians. Available from: Purolabs (£29.99) BioCare Calcium Citrate Available from Bodykind (£15.88), BioCare (£19.85) Star rating: 3.5/5 This is a plain calcium citrate product in a tasteless, easy to swallow capsule. It is likely to be well absorbed by most, with or without food, providing 38% NRV. It does contain some additives (silicone dioxide and microcrystalline cellulose) which are thought to be safe in low amounts. It is free from allergens and suitable for vegans. Available from: Bodykind (£15.88) BioCare (£19.85) How much calcium should I take per day? The daily nutrient reference values (recommended daily intake) for calcium in the UK are as follows: 0-12 months (non-breastfed only) – 525mg 1-3 years – 350mg 4-6 years – 450mg 7-10 years – 550mg 11-18 years, boys – 1000mg 11-18 years, girls – 800mg Adults (19+) years – 700mg Pregnant women – 700mg Breastfeeding women – 700mg + 550mg The safe upper limit for adults ranges from 2,000 to 3,000mg, with pregnant and lactating women sitting at the higher end. Very high calcium intake, or excessive calcium in the blood can pose risks to our health. These include gastrointestinal upset and digestive issues, kidney stones, cardiovascular issues, and interference with other nutrients. When should I take calcium? To maximise absorption and minimise side effects, it is advisable to split the dose of calcium supplementation if taking over 500mg. Calcium carbonate supplements are best taken with food. Vitamin D can support calcium absorption, while caffeine, phytates, oxalates and excessive iron or zinc may inhibit absorption if taken at the same time. Very importantly, calcium supplements can interfere with some medications. For example those taking thyroid medication should wait at least four hours before taking calcium supplements. Those considering taking a calcium supplement who have a medical condition or take medication, should get advise from their healthcare provider before commencing. What form of calcium should I take? The main forms of supplemental calcium are calcium carbonate, which is the same as chalk, and calcium citrate. Food source calcium from seaweed is also available and likely to be well absorbed. The research suggests that calcium citrate may be better absorbed than calcium carbonate, though the evidence is mixed and mostly based on small scale studies. However, we do know that calcium carbonate, which is the cheaper product to produce, can cause digestive upset for some people, and that it should be taken with food which not all supplements specify. We also know that calcium carbonate requires sufficient stomach acid to be able to be well absorbed, and that typically the people who may benefit from calcium supplementation (menopausal women, older adults and vegans) might be more prone to low stomach acid. Calcium citrate and food source calcium supplements do not need to betaken with food. Vegans should be aware that many calcium supplements also contain vitamin D3 to aid absorption, which may not be vegan friendly. What format of calcium supplement is best? There’s no preference as to the delivery mechanism in the research. Mostly, any delivery is thought to be sufficient; it is more the dose, form, and biochemistry of the individual taking that makes the biggest difference. Related content Vital minerals – what do I need? Top 8 calcium-rich foods Am I at risk of a calcium deficiency? The best vegan calcium sources Healthy bones recipes More health-focused reviews Best personalised nutrition tests Zoe review Best collagen supplements, tried and tested Best protein powders Best vegan protein powders Best protein bars Best vegan protein bars Best kombucha Best meal prep containers Best high-protein snacks Best healthy cereals Best magnesium supplements Best iron supplements Best vitamin D supplements Best omega-3 supplements Best vitamin B12 supplements Best probiotic supplements Best turmeric supplements Best sleep supplements Best vitamin C supplements Best ashwagandha supplements Best biotin supplements
Best supplements for perimenopause – to support transition through the menopausal years
Hormonal changes leading up to menopause can result in a range of symptoms. Our expert nutritionist looks into which supplements might help
This review was originally written by Katy Bradbury, but subsequent additions may be added by the Good Food team. Perimenopause, the time leading up to the menopause (defined as a year after a person’s last menstrual period), usually refers to the time when cycles start becoming disrupted in the years preceding the menopause. Should I take a perimenopause supplement? Many people transition through the menopausal years with no issues and minimal symptoms. However, for those who do experience some of the very wide range of symptoms, there are some supplements that may complement lifestyle changes such as eating a nutrient-dense diet, regular movement (particularly strength training), managing stress and prioritising sleep. There are nutrients that are important in supporting our natural hormone production and metabolism, and in supporting the other systems in the body that can be under strain during this time of turbulence. Many people can get what they need from eating a diet based around good quality protein, a wide variety of plant foods and healthy fats from fish, nuts, seeds, avocado and olive oil – read what to eat to ease the menopause for more. If you do decide to try a supplement, try to stick with a product for three to four months before deciding whether it is the right one for you, rather than chopping and changing. If you are taking supplements alongside HRT, it is important to make sure that these have been professionally checked for possible interactions. JUMP TO REVIEWS How we tested perimenopause supplements All perimenopause supplements were assessed using a clear set of criteria, with detailed notes recorded during the process. Products came from a range of manufacturers and included different formats such as tablets, capsules, gummies and powders, at a variety of price points to reflect what’s available on the market. We focused on the following areas: Ease of use: we considered how straightforward each supplement was to take, including the taste, size of tablets or capsules, and how simple it was to build into a daily routine Ingredient quality: products were checked for allergens, GMOs, animal-derived ingredients and overall suitability for vegetarians or vegans. We also favoured supplements with fewer unnecessary additives and those produced to recognised quality standards Nutrient profile: each supplement was examined for the vitamins, minerals and botanicals it contained, whether the forms used were likely to be well absorbed, and how the daily dose compared to Nutrient Reference Values (NRVs) Health claims: any claims made by manufacturers were noted, alongside whether guidance for use and potential warnings for specific groups were clearly provided Packaging: we reviewed packaging for convenience, freshness and ease of storage Value for money: cost per daily dose was compared across products, weighing price against nutrient quality, formulation and the number of servings provided in each pack Our overall recommendations reflect a balance of these criteria, designed to give clear, independent advice for anyone considering supplements to support them during perimenopause. Best supplements for perimenopause at a glance Dr Vegan PeriMenoFriend, £21.99 Paused perimenopause all-in-one, £19.99 Nu Mind Wellness Menopause Support, £74.99 BioCare Menopause Multinutrient, £40.49 Vitl Menopause Support, £19.95 Together Health Menopause Multi, £19.49 Cytoplan Perimenopause Complex, £31.99 Wild Nutrition Perimenopause Complex, £36 Jump to section: Best supplements for perimenopause 2026 What are the best nutrients for perimenopause? What are the best herbs for perimenopause? Which perimenopause supplement should I choose? Best supplements for perimenopause 2026 Dr Vegan PeriMenoFriend Available from Dr Vegan (£21.99) Price per day (recommended dose): 73p Star rating: 5/5 Two neutral-tasting capsules deliver a balanced mix of botanicals, vitamins and minerals aimed at perimenopausal support. The pouch is fully compostable and reseals cleanly. With ingredients like red clover, sage and magnesium, plus key nutrients such as D3 and B12, it offers a well-rounded formula without unnecessary additives. The vegan, allergen-free approach and fair price make it an easy product to stick with every day. Available from: Dr Vegan (£21.99) Paused perimenopause all-in-one Available from Paused (£19.99), Boots (£19.99) Price per day (recommended dose): 67p Star rating: 5/5 This supplement offers a comprehensive blend of essential vitamins and minerals, including vitamin D, vitamin C, B6, B12, zinc and herbal extracts such as red clover, sage and shatavari. It’s vegan-friendly, gluten-free and easy to take with just two capsules daily. While the formulation is perhaps a little basic, it provides solid support for women navigating perimenopause. Available from: Paused (£19.99) Boots (£19.99) Nu Mind Wellness Menopause Support Available from Nu Mind Wellness (£74.99) Price per day (recommended dose): £2.49 Star rating: 4.5/5 This is an all-in-one product combining five separate formulas designed for perimenopause and into the menopausal years. It has been developed alongside a reputable menopause nutritionist and claims to be safe to take alongside HRT. The formulation comprises robust multi-nutrients in good volumes of easy-to-absorb forms, a range of herbs and antioxidants including 500mg Ashwaganda, and is free from undesirable additives. It contains around 2000iu of Vitamin D; vitamins B12 and B9 are in a good balance, and the level of iodine is safe for most people. The only micronutrient missing from this formula is iron, but this is because not every woman needs to supplement with iron, and this should be based on symptoms and blood analysis. It contains a potent blend of metabolism-supporting nutrients to support blood glucose control at a life stage where many women struggle with metabolic dysfunction. For ease, the six capsules for each day are contained in an easy to open paper sachet, and all packaging is made from 100% biodegradable paper. The price tag does reflect its high quality, but there is a hefty discount if you subscribe. Available from: Nu Mind Wellness (£74.99) BioCare Menopause Multinutrient Available from BioCare (£40.49) Price per day (recommended dose): £1.33 Star rating: 4/5 This is a comprehensive multi-nutrient formula containing all of the key micronutrients for perimenopause and beyond – again, with the exception of iron, for the same reasons as above. It has the addition of green tea extract. The nutrients are generally provided in higher levels than the NRV, particularly vitamin B12 which is exceptionally high in this product. It contains 1000iu of Vitamin D. All the forms are bioavailable, and there are no nasty additives. This product has a relatively high level of iodine so be mindful of this if you have a thyroid condition. Available from: BioCare (£40.49) Vitl Menopause Support Available from Vitl (£19.95) Price per day (recommended dose): from 33p Star rating: 3.5/5 This is a more basic product in terms of its contents, which quotes research studies on its website to back up the select use of ingredients. These include soy isoflavones to reduce hot flushes, calcium and vitamin D for bone health, B vitamins for hormone balance, and chromium for blood glucose regulation. It contains 1000iu of vitamin D and up to four times the NRV of the B vitamins B5, B6, B9 and B12. It is not a multi nutrient so does not contain other vitamins and minerals. The nutrients are in bioavailable forms and the product is free from nasty extras. This may be a good baseline support option for women in the mid to late phases of perimenopause to target hot flushes and bone health, and for those who struggle with swallowing lots of capsules. Available from: Vitl (£19.95) Together Health Menopause Multi Available from Regn (£18.99), Together Health (£19.49) Price per day (recommended dose): 63p Star rating: 3.5/5 This and the next three supplements are ‘food form’ supplements, meaning they provide nutrients in the form of freeze-dried herbs and plants. They are believed to be well absorbed as they come in their natural state, and contain few or no additives, but can also have lower levels of nutrients compared to laboratory-made products. This is a basic-level multi-nutrient meeting NRV for some of the B vitamins but significantly below NRV for minerals and some of the other vitamins. It contains 600iu vitamin D which may provide maintenance for those with good levels. This formula does contain a little iron which may be beneficial for those with heavy bleeds. It also has good doses ashwaganda and sage extract. Available from: Regn (£18.99) Together Health (£19.49) Cytoplan Perimenopause Complex Available from Cytoplan (£31.99) Price per day (recommended dose): £1 Star rating: 3.5/5 Another food form supplement, this is not a multi-nutrient, but contains a broad spectrum selection of herbs. Included are adaptogens for mood and the nervous system, plus phytoestrogens for vasomotor symptoms and to support libido. It also contains a good amount of Vitamin B6 and chromium, and a small amount of magnesium, but no vitamin D. Available from: Cytoplan (£31.99) Wild Nutrition Perimenopause Complex Available from Wild Nutrition (£36), Amazon (£30) Price per day (recommended dose): £1.17 Star rating: 3.5/5 This formula contains a few nutrients such as vitamins B5 and B6, along with small amounts of three minerals including a little iron, mostly below NRV and in ‘food form’. It also contains good doses of shatavari (another adaptogen) and saffron. It has the addition of N-Acetyl-Cysteine which can act as an antioxidant. This formula is more targeted towards supporting mood, concentration and emotional wellbeing. Wild Nutrition also have a targeted probiotic for peri and menopause, designed with bacterial strains to support fluctuations in the gut and genitourinary microbiomes during these life stages. Available from: Wild Nutrition (£36) Amazon (£30) What are the best nutrients for peri/menopause? It is best to consult with a healthcare practitioner or nutritionist before embarking on a supplement programme, to ensure they are right for you. The below may act as a general guide. B Vitamins Why: Support energy production, mood regulation, and nerve function. Specifically: B6: May help regulate mood swings B12: Supports cognitive function and energy levels Folate (B9): Essential for red blood cell production and heart health Dosage: B6: 1.5 mg/day (upper safe limit: 10 mg/day) B12: 2.4 mcg/day (higher doses may be beneficial for many) Folate: 200 - 400 mcg/day Research: B vitamins may reduce depressive symptoms and improve energy during hormonal transitions Magnesium Why: Helps reduce anxiety, improve sleep, and support bone health Dosage: 300-400 mg/day Research: Magnesium supplementation has shown benefits for sleep and stress reduction in perimenopausal women Taurine Why: May help with anxiety, sleep, and cardiovascular health. Particularly beneficial when taken with magnesium Recommended Intake: 500-3,000 mg/day Research: Shown to reduce oxidative stress, support metabolism, calm the brain and improve mood Vitamin D Why: Essential for bone health, immune function, and hormone regulation Dosage: 10 mcg (400 IU)/day (up to 4,000 IU/day if deficient) Research: Deficiency in Vitamin D is linked to increased risk of osteoporosis and mood disorders in perimenopause Iron Why: Prevents anaemia, especially important during heavy periods in perimenopause Dosage: Depends on iron status which can be checked with blood testing Research: Studies highlight iron’s role in preventing fatigue and supporting oxygen transport Vitamin C Why: Supports collagen production for skin health and boosts immunity Dosage: 75 mg/day (up to 2,000 mg/day) Research: Shown to enhance antioxidant defences and skin health during ageing Zinc Why: Supports immunity, skin health, and hormone regulation Dosage: 8–11 mg/day (upper limit: 40 mg/day) Research: Zinc supplementation can improve skin integrity and immunity in midlife women Iodine Why: Essential for thyroid health, which impacts metabolism and energy levels Recommended Intake: Up to 150 mcg/day (people with thyroid conditions need to work with a healthcare practitioner before supplementing) Research: Iodine deficiency may worsen thyroid dysfunction, though it can also exacerbate it in the case of autoimmunity, so best to check before taking Vitamin E Why: May help alleviate hot flushes and skin dryness Recommended Intake: 15 mg/day Research: Has been shown to reduce the severity of hot flushes Choline Why: Supports brain function and liver health, and can deplete with oestrogen Recommended Intake: 425 mg/day Research: Choline deficiency is linked to cognitive decline and liver dysfunction Chromium Why: Helps regulate blood sugar levels, reducing sugar cravings - ensure you get medical advice before taking if using diabetes related or weight loss medication Recommended Intake: 200-1000 mcg/day Research: Beneficial for stabilising glucose levels during metabolic shifts that come with perimenopause Glycine Why: Supports sleep, mood, and collagen production Recommended Intake: 3-5 g/day. Research: Glycine has been shown to improve sleep quality and reduce menopausal symptoms Inositol Why: Promotes hormonal balance and supports healthy cholesterol and cardiovascular health. Caution when using alongside medications that impact blood sugars Recommended Intake: 2-4 g/day. Research: Effective for regulating insulin sensitivity and lipids Fibre Why: Aids digestion and supports gut and heart health, as well as oestrogen metabolism Recommended Intake: 25-30g/day for women. Research: High-fibre diets improve metabolic health and may reduce inflammation Omega-3 Fatty Acids Why: Reduces inflammation, supports heart health, and may alleviate mood swings and hot flushes. Recommended Intake: 1-2 g/day of EPA/DHA. Research: Omega-3s have shown benefits for mental health, cardiovascular health, and hot flushes What are the best herbs for perimenopause? Herbs are trickier to assess than nutrients, because the scientific literature is far scantier, and most of the evidence offers mixed data, meaning this is an area of research that requires development. However, there may well be beneficial effects and the right herbs for the right person may be helpful. There is much anecdotal and case-study based evidence to support their use for relief of perimenopause-related symptoms and hormone-related conditions, and indigenous cultures have used herbs medicinally for generations. Certain herbs are thought to be beneficial for certain symptoms, so some are included in formulations to support vasomotor symptoms like hot flushes, and others are adaptogens which are known for supporting the nervous system and sleep. Popular herbs found in perimenopause complex supplements include: red clover extract green tea extract soy isoflavones Ashwaganda sage leaf extract Black Cohosh saffron extract Shatavari Maca Dong Quai Rhodiola Of these, one of the better researched formulations is Ashwaganda, which is an adaptogenic herb traditionally used for improving mood and mental wellbeing. A promising trial using 300mg Ashwaganda twice daily for 8 weeks suggested improvement in mood related symptoms and overall quality of life during the transition to menopause. Soy isoflavones, red clover extract and black cohosh also had promising results in a recent systematic review, but at present, the evidence is not clear enough to give broad spectrum recommendations regarding dosages and suitability. The science is constantly evolving however, and it is hoped that this is an area of research from which we can develop clearer frameworks. Generally speaking, herbs found in combination supplement formulas for perimenopause are in fairly low doses and shouldn’t do any harm, provided there are no interactions with medications. So, if you are taking medication (particularly HRT) or have a medical condition, or if you wish to focus on specific formulations, you should consult a medical herbalist or trained nutritionist. Which perimenopause supplement should I choose? There are no particular combinations of herbs and nutrients to counter overall perimenopause symptoms, but this is because every person’s journey towards menopause is different, and with no two alike, it is difficult to make generic recommendations. In an ideal world, supplements should be tailored to support an individual’s main symptoms, along with their health history and blood markers. There are no combinations that should be avoided, with the exception of ensuring safety if taking supplements with a pre-existing medical condition or if you are taking any medications (including HRT). Multi-nutrient products can be a good way to bolster some of the essential nutrients mentioned above, but each formulation is very different and would be best matched to an individual based on their experience, symptoms, diet and lifestyle, and blood markers. Related guides What is menopause? Eat the menopause Menopause diet: what to eat Women's health Food and hormones: what to eat during your period What supplements should I take? Do supplements work? How to get the most out of supplements More supplement reviews Best collagen supplements Best joints supplements Best ashwagandha supplements Best sleep supplements Best vitamin C supplements Best biotin supplements Best menopause supplements Best pregnancy supplements
The best supplements and vitamins for your immune system 2026 - tried and tested
Discover the best immune support supplements of 2026, tested by nutritionists to help fill gaps in vitamin C, D, zinc, selenium and more
Please note, this review was originally written by Katy Bradbury, but subsequent additions may be added by the Good Food team. Your immune system is constantly working behind the scenes to protect you from infection, and what you eat can make a real difference to how well it functions. While no supplement can stop you from catching a cold or flu, research shows that certain nutrients play a vital role in keeping your immune response strong. A balanced diet packed with fruit, vegetables, whole grains, healthy fats and lean protein should always come first, but supplements can help to fill gaps, particularly during the winter months, stressful times, or if you have increased nutrient needs. Key nutrients often included in immune-support formulas are vitamin C (for its antioxidant properties and role in white blood cell activity), vitamin D (essential for immune regulation), zinc (important for healing and infection defence), and selenium (a trace mineral that supports antioxidant defences). Some supplements also contain probiotics, iron or omega-3s, each of which may play a role in supporting overall resilience. In this guide, we’ve reviewed a range of immune-support supplements available in 2026, looking at the science, the formulations and how they measure up in practice. Best immune support supplements at a glance Best immune support supplements: BioCare Immune Complex, £31.39 Best value for money immune support supplements: Vitl Immune Support, £11.99 Best mid-range immune support supplements capsules: Inessa Immunity Complex, £22.49 Best food-form immune support capsules: Cytoplan Immune Complete, £30.49 Best premium immune support supplements: Wild Nutrition Immune Support, £36 Best budget-friendly immune support supplements: KIKI Health Immunity, £26 Best liquid immune support supplements: Microbz Immunity, £22.45 Jump to: Best immune support supplements to buy in 2026 What nutrients and vitamins can boost your immune system? How to choose a good immune system supplement How to take an immune support supplement How we tested immune system supplements All supplements were tested within the same time period, with observations recorded based on the testing criteria. We included samples from various manufacturers, offering diverse formats such as capsules, gummies and liquids (though not all made it into this list), with a range of price points to suit different budgets. The key areas we assessed were: Nutrient profile: how much of each nutrient is included per daily dose? How does this compare to the NRV (the recommended daily intake)? Additives: does the supplement contain additives, for example preservatives, fillers, binders or colourings? Dietary requirements: does the product meet any specific dietary needs – is it vegetarian or vegan? Value for money: how does it compare to other products on a cost-per-day basis for its quality? Why you can trust Good Food reviews Drawing on her background in nursing and nutrition, Katy Bradbury has reviewed a wide range of immune support supplements, alongside the Good Food team, using our trusted matrix format to put each one through its paces. Each supplement was assessed for taste, preparation and the overall experience – whether that’s how easy a capsule is to swallow or how pleasant a powder is to mix and drink. We also look closely at value for money, product quality and, most importantly, effectiveness. To ensure our findings are reliable, qualified nutritionists help shape our testing guides and provide expert insight into how best to evaluate each supplement. And, just as with all our reviews, we never share them with manufacturers or retailers before publication and we don’t accept payment in return for positive coverage. Best immune support supplements to buy in 2026 BioCare Immune Complex Available from BioCare (£31.39 for 60 capsules) Best immune support supplements Price per day: £1.05 Star rating: 5/5 This formula – from a trusted brand and developed by nutritionists – contains vitamin A, D, C and zinc, largely at 100% NRV or above, and no nasty additives. It has the addition of mushrooms, beta-glucans, elderberry and others to provide antioxidant support and recovery. It’s a vegan, allergen-free formula with easy-to-swallow capsules, with the only downside being the need to take them twice a day instead of once. It’s not the cheapest of the bunch but offers good value for money for the quality. Available from: BioCare (£31.39 for 60 capsules) Vitl Immune Support Available from Holland and Barrett (£4.50 for 15 capsules), Amazon (£6.70 for 30 capsules), Vitl (£11.99 for 30 capsules) Best value for money immune support supplements Price per day: 40p Star rating: 4.5/5 This little bottle contains a nutritionist-designed one-a-day punch that is great value for money. Containing some key nutrients such as vitamin D, C, zinc and selenium in bioavailable forms meeting NRV or more, plus botanicals such as turmeric, ginger root and elderberry extracts at variable doses. For those looking for a product that doesn’t break the bank, this one is a great option. Available from: Holland and Barrett (£4.50 for 15 capsules) Amazon (£10 for 30 capsules) Vitl (£11.99 for 30 capsules) Inessa Immunity Complex Available from Healf (£22.04 for 60 capsules), Inessa (£24.99 for 60 capsules) Best mid-range immune support supplements capsules Price per day: 74p Star rating: 4.5/5 This vegan, allergen-free formula contains vitamins C, D, zinc and selenium, as well as beta-glucans, mushrooms and elderberry extract which all have some evidence behind them for immune health. The nutrients are all at 100% NRV or more and the capsules are tasteless despite a strong smell. It’s a nutritionist-developed formula with no nasty fillers, and the nutrients come in bioavailable forms. Not as comprehensive as some of the formulas, but a good all-rounder. Available from: Healf (£17.99 for 60 capsules) Inessa (£24.99 for 60 capsules) Cytoplan Immune Complete Available from Cytoplan (£30.49 for 60 capsules) Best food-form immune support capsules Price per day: £1.02 Star rating: 4/5 This is a food-form supplement, vegan and allergen-free, using natural ingredients. This is more of a multi-nutrient formula, containing mostly NRV levels and some significantly higher. There is a high B12-to-folate ratio so users should consider a folate-rich diet. The product contains antioxidants, beta-glucans and botanicals. The capsules have a strong smell but neutral taste, and there are different dosages according to body weight and whether you’re taking for maintenance or acute phases of infection. Available from: Cytoplan (£30.49 for 60 capsules) Wild Nutrition Immune Support Available from Holland and Barrett (£36 for 60 capsules), Wild Nutrition (£36 for 60 capsules) Best premium immune support supplements Price per day: £1.20 Star rating: 4/5 Another food-form supplement, which are generally considered to be well absorbed but can compromise on doses – this does not meet NRV for all nutrients. It contains a combination of vitamins and minerals (including zinc, vitamin C, vitamin D and selenium), as well as beta-glucans, elderberry extract and bioflavonoids which have some evidence behind them. It’s two easy to swallow capsules daily, vegetarian and allergen free, though this product sits at a higher price point. Available from: Holland and Barrett (£36 for 60 capsules) Wild Nutrition (£36 for 60 capsules) Kiki Health Immunity Available from Look Fantastic (£26 for 60 capsules), Healf (£16.49 for 60 capsules) Best budget-friendly immune support supplements Price per day: 86p Star rating: 4/5 This food-form supplement contains three nutrients, vitamins C, D and zinc. Vitamin C is significantly under NRV, but vitamin D and zinc are over. It also contains a variety of botanicals including mushroom extracts, garlic and elderberry which are backed by evidence, and some others with less evidence behind them. Some of the botanicals are at a minimal dose. It’s a vegetarian, allergen-free formula that’s easy to take and contains no fillers or binders. A decent mid-range food-form option for those on a budget. Available from: Look Fantastic (£26 for 60 capsules) Healf (£14.49 for 60 capsules) Microbz Immunity Available from Healf (£22.45 for 475ml) Best liquid immune support supplement Price per day: 74p Star rating: 4/5 This liquid formula contains a blend of herbal botanicals and probiotics to support immune system health, though the doses are not specified. Great for those who struggle with capsules and who want a more natural product at a reasonable price. The taste is quite sour and, while marketed for adults and children, may not be palatable for everyone. It’s vegan and allergen-free, but remember that herbs need to be crosschecked for interactions with medications before taking. Available from: Healf (£22.45 for 475ml) What nutrients and vitamins can boost your immune system? Beyond vitamins and minerals, several botanicals and beneficial bacteria are often included in immune-support supplements. Echinacea has been studied for its potential to reduce the duration and severity of colds, with typical daily doses of 300-500mg extract. Elderberry is rich in polyphenols and may help shorten flu symptoms; common supplement amounts are 150-600mg extract per day. Garlic has natural antimicrobial and antiviral properties, with research suggesting it may lower the risk of catching colds; standard doses are 600-1,200mg aged extract daily. Medicinal mushrooms such as reishi, shiitake and maitake contain immune-modulating compounds called beta-glucans, which may enhance the activity of natural killer cells and other immune defences; doses vary depending on extract but are often around 200–500mg daily. Finally, probiotics like Lactobacillus and Bifidobacterium strains support the gut-immune connection, with effective amounts usually ranging from 1-10 billion CFU per day. How to choose a good immune system supplement In an ideal world, you’ll consult with a nutritionist or herbalist before deciding on a supplement and they can properly assess you and ensure that you’re taking products based on your actual needs. However we recognise this is not always possible. Safety always comes first: if you have any medical conditions, take any prescribed medications or take supplements already, please speak with someone qualified before taking a supplement to ensure it is safe and appropriate, particularly those containing herbs as they can interact with medications. When looking for an immune-support supplement, aim for a formula that balances evidence-backed nutrients in meaningful amounts. Avoid products that over-promise – there are many brands out there who have excellent marketing and under-deliver. Be wary of high doses of minerals like zinc or selenium, which can be harmful if taken in excess and know that iron supplementation is not generally required unless a deficiency has been identified. Note that probiotics should ideally be delivered in a way that protects them in stomach acid, so require protective coating on capsules. How to take an immune support supplement Always follow the instructions on the label, but there are a few general tips that can improve effectiveness. Fat-soluble vitamins such as vitamin D and A are best absorbed with a meal that contains healthy fats, while probiotics should be taken on an empty stomach or as directed, depending on the strain and formulation. Minerals like zinc can sometimes cause nausea if taken without food, so it’s often better with a meal. There’s no perfect time of day, but taking supplements consistently is key – whether with breakfast, lunch or dinner. Remember, supplements work best alongside a nourishing diet and lifestyle: focus on eating a wide variety of fruit and vegetables, getting enough sleep, staying active, managing stress and spending time outdoors for natural vitamin D. Together, these habits create the foundations for a resilient immune system. Related articles Immune friendly recipes Top-15 immune supportive foods How to support your immunity Eat well for immunity Top-10 immune supportive recipes Is boosting immunity a myth? How to prevent a cold How to support your child's immune system Related reviews Best supplements Best multivitamins Best omega-3 supplements Best vitamin D supplements Best probiotic supplements Best vitamin C supplements Best zinc supplements Best iron supplements If you have any questions, suggestions for future reviews or spot anything that has changed in price or availability, please get in touch at goodfoodwebsite@immediate.co.uk. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information. Always keep supplements out of the reach of children. Unless otherwise stated we tested products available in the UK market and suitable for adults. Check the product label and ingredients before purchase to ensure it is appropriate for your individual circumstance
Can you avoid weight gain during menopause?
Developing a bit of a tummy is a common experience for women during perimenopause. Can it be prevented, and is it even a problem?
For many midlife women, one of the changes they notice most – or first, before any other noticeable shifts – is weight creeping on, particularly around the middle. So many women tell me that this occurs even when nothing else has changed, and it can feel incredibly frustrating. We already know that body image issues can be a cause for poor mental health in menopausal women, not least because we live in a society that is still fat-phobic and that values youth above wisdom. It can feel a particularly poignant development for those experiencing natural midlife changes. When we have lived the first half of our lives being conditioned into the notion that looks and certain body shapes are currency, if these start to change it can feel like we are losing much of our value. It can take some rejigging of ingrained attitudes to fully appreciate midlife you, and your inherent worth. If you are looking for practical advice on how to support your body and wellbeing during this transition, you may find it helpful to explore this guide on what to eat during menopause, which offers dietary tips and lifestyle strategies tailored to this stage of life. How your body changes in perimenopause and menopause From a health point of view, the type of fat that’s more likely to be stored in perimenopause and beyond is called visceral fat which tends to be stored around the middle, and this type of fat is associated with cardio-metabolic risks. This is exemplified by the fact that throughout the lifespan, men are at higher risk of heart attack, up until menopause at which point women catch up. By understanding what’s happening in your body, and making supportive choices around food, movement, and lifestyle, you can feel more comfortable in your skin during this transition, as well as help buffer against some of the primary causes of death in the Western world. The years leading up to menopause (the point 12 months after your last period) are called perimenopause, and you can find out more about what this means here and understand the signs and symptoms here. Hormone levels – particularly oestrogen and progesterone – start to fluctuate and eventually decline. This affects weight in a few key ways: • Insulin resistance: Studies suggest that insulin resistance increases with the drop in oestrogen, meaning your metabolism can change gears at menopause leading to weight gain. • Changes in fat distribution: Falling oestrogen encourages fat to be stored around the abdomen rather than hips and thighs. This is not just a cosmetic problem; it’s linked with higher risks of type 2 diabetes and cardiovascular disease. • Loss of lean muscle: From our 30s onward, we naturally lose muscle mass. This speeds up during menopause, contributing further to a slower metabolism. • Sleep disruption: Hot flushes, night sweats and mood changes can all impact sleep, which in turn affects appetite-regulating hormones (ghrelin and leptin), nudging you towards increased hunger and cravings. What else is happening in midlife to cause weight gain? Of course, not everything comes down to hormones. Midlife is a time of multiple pressures: work, caring for children or ageing parents, stress and less free time. When we team that with the fact that our evolutionary biology means we are geared up for communal living rather than the nuclear family, we find ourselves as mismatched to our modern environment as those odd socks that have been sitting on top of your washing machine for at least 6 months. Here are some of the additional factors that can tie into that midlife weight gain: • Sedentary habits: Sitting for long hours at desks or in cars reduces energy expenditure. • Stress and cortisol: Chronic stress raises cortisol and other hormones, which encourages fat storage around the middle. • Social changes: Eating out more, drinking alcohol or comfort eating during busy, emotional times can all add up. So, weight gain at this stage is rarely just about menopause, it’s a blend of hormonal, lifestyle and social factors. Dietary strategies that can help There’s no single ‘menopause diet’, and restrictive approaches often backfire. Instead, think about how food can support your changing physiology and keep you feeling energised. 1. Prioritise protein Protein helps preserve muscle mass, supports metabolism and keeps you fuller for longer. Aim to include a source at each meal such as fish, chicken, eggs, beans, tofu or lentils. Midlife women may benefit from having 1.2-1.6g of protein per kilo of body weight every day to support healthy muscle mass and reduce the risk of insulin resistance. Try these high-protein recipes: 10 muscle-building recipes High protein breakfast recipes High protein vegetarian recipes 2. Balance carbohydrates Carbohydrates are not the enemy, but opting for whole grains (brown rice, oats, quinoa) over refined versions helps stabilise blood sugar, may reduce cravings and helps feed a healthy gut microbiome. Pairing carbs with protein or healthy fats further supports steady energy. Try these whole grain recipes: Quinoa recipes Brown rice recipes Healthy oat recipes Top 21 healthiest grains 3. Eat more fibre Fibre supports digestion, balances blood sugar and feeds beneficial gut bacteria. Women should aim for at least 30g per day; vegetables, pulses, fruit, nuts and seeds are excellent sources. Give these high fibre recipes a go. 4. Choose healthy fats Omega-3 fatty acids (from oily fish, flax, chia, walnuts) may help reduce inflammation and support brain health. Using extra virgin olive oil, and including nuts and seeds, can also be beneficial. Here are some oily fish and omega 3 recipe ideas: Trout recipes Sardine recipes Walnut recipes Chia seed recipes 5. Watch portion sizes without restriction Because metabolism may naturally slow, many women need slightly fewer calories than before, but this doesn’t mean strict calorie-counting. Paying attention to hunger cues, eating mindfully and reducing ultra-processed foods and sugary drinks can go a long way. We also have some useful ideas on ways to reduce your portion size that won't leave you hungry. Simple lifestyle approaches beyond food Diet is just one piece of the puzzle. Other changes can make a big difference to how you feel during menopause. Exercise for strength and balance • Resistance training (weights, Pilates, bodyweight exercises) helps maintain muscle mass and bone density which is a top priority in menopause. As we’ve already seen, building muscle mass can help counter weight gain by increasing metabolism. • Cardio (walking, running, cycling, swimming) supports heart health and insulin sensitivity. • Flexibility and balance (yoga, tai chi) can improve wellbeing and reduce injury risk. Find out more about how to work out at home, and how long it takes to build muscle. Manage stress Easier said than done, and there is a whole host of systemic reasons as to why women feel stressed at midlife, but know you are not alone. Meditation, time in nature, social connection or simply prioritising rest can help bring cortisol down, making it easier to maintain a healthy weight. Some foods might also help in the battle against stress. Prioritise sleep Aim for 7-9 hours. Good sleep hygiene – full spectrum light exposure in the mornings, regular bedtimes, cooler rooms, limiting screens in the evenings – can help counter menopause-related insomnia or night sweats. Find out more about what you can eat to help you sleep, and supplements that might be worth trying. Take up more space So many women reach midlife and realise they’ve spent their whole lives shapeshifting to fit in to what’s been expected of them. If we look beyond the physiology to metaphor, weight gain during menopause can be interpreted as a message from our bodies telling us to take up more space after a lifetime of conforming. Now is the time to find your voice, get loud about the things that matter to you, be unashamedly too much, uncover your creative potential and go against the grain! Consider supplements and/or HRT Some supplements may help relieve symptoms of menopause and support metabolic health and weight management. Hormone replacement therapy can relieve many symptoms of menopause, including poor sleep and mood changes, which may indirectly support weight management, but note that HRT is a prescribed medication that should be managed by a prescriber experienced in managing menopause as there are risk factors to consider, as well as many different dosage guidelines and preparations best taken by different people. Neither supplements nor HRT are a replacement for the foundational approaches highlighted above. The bottom line Weight gain during menopause is common, but not inevitable. Some biological changes, like shifts in fat distribution and a tendency toward insulin resistance, are very common. But food, movement, rest and stress management all play important roles in shaping how our bodies adapt. Rather than focusing on restriction, think about nourishment and strength: eating enough protein and fibre, moving in ways that feel good, and caring for your overall wellbeing. Weight is just one measure of health, what matters most is feeling energised, resilient and supported during this transition.
There are 67 signs you might be entering perimenopause. What should you do about it?
Unusually bloated, having sleep issues, or crying unexpectedly over the smallest of things? You might just be perimenopausal...
If you’ve been unusually bloated, can’t seem to get a full night’s sleep, or you’re suddenly crying at dog food adverts, you might – just might – be perimenopausal. According to the Balance app, there are 67 possible symptoms of this life phase, ranging from night sweats and brain fog to itchy skin, joint pain, and – yes – excessive wind. But how can we be expected to keep track of such a lengthy and varied list of symptoms? And to what extent are they reliable indicators of perimenopause, or could something else be going on? More importantly, what – if anything – should you do about them? What is perimenopause and why is it important? Perimenopause refers to the years leading up to menopause, when hormone levels begin to shift and the menstrual cycle becomes irregular. It typically starts anywhere between your late 30s and early 50s, though most experience it in their mid-to-late 40s. Unlike menopause – defined as 12 months without a period – perimenopause is more like a hormonal prequel. It can last 4 to 8 years, though for some, it lingers even longer. According to the NHS, symptoms may begin gradually and intensify over time. People usually associate the menopause transition with a decline in oestrogen, but it’s actually progesterone that tends to reduce first, while oestrogen for people in their forties can experience peaks of over 3x that of people in their thirties. Whilst some people have a seamless transition to menopause, the hormone fluctuations can impact nearly every system in the body. Is it perimenopause — or something else? Here’s the kicker: having some of the 67 symptoms doesn’t automatically mean you’re perimenopausal. Many signs – like fatigue, bloating, or low mood – are nonspecific and can be triggered by stress, poor sleep or even diet. But if you’re noticing clusters of symptoms, especially alongside changes in your menstrual cycle, it could be time to consider the perimenopause lens, particularly if you’re over 40. Women’s Health specialist Katy Bradbury says, “Many women arrive at my clinic having been told they’re in perimenopause by the doctor based on a standalone FSH or AMH blood test, but the literature suggests that diagnosis should be based on assessment of symptoms.” Frustratingly, though perhaps not surprisingly, the evidence, and our understanding of the physiology of perimenopause only really began to gain traction in the 1990s and some guidelines may benefit from being more inclusive. The NICE guidelines do state that symptoms alone are enough to begin treatment, especially for those over 45, without needing hormone testing. However, it also states irregular menstrual cycles and vasomotor symptoms (aka hot flushes) as the main identifying symptoms, despite the literature suggesting that these symptoms are often associated with later stages of perimenopause. The top tell-tale signs to watch for Endocrinologist and menopause researcher Dr Jerilynn Prior, says that perimenopause can be diagnosed if you develop three of the following nine symptoms, when you haven’t previously experienced them, and differential diagnoses have been ruled out: Changes to your period, such as becoming heavier at the onset, or longer flow Shorter menstrual cycles (less than 26 days) Sore, swollen or lumpy breasts Mid-sleep waking Increased menstrual cramps Onset of night sweats New or increased migraine headaches New or increased PMS mood swings Weight gain without changes in diet Other signs include dry eyes, vaginal dryness, breast tenderness, joint pain and a sudden drop in libido. Even symptoms you wouldn’t associate with hormones – like electric shock sensations, dizziness or gum problems – can crop up for some. NHS worker Gemma (43) said “I was expecting hot flashes because that’s what everyone talks about, but nothing prepared me for the premenstrual rage, the loss of confidence and the insatiably itchy ears in the middle of the night”. Why so many symptoms? Hormones don’t just regulate reproduction – they have receptors all over the body. As oestrogen begins to fluctuate, it impacts the brain, gut, bones, skin, bladder and more. Meanwhile, progesterone drops (affecting sleep and mood) and testosterone declines (impacting energy, libido and muscle tone). What’s tricky is that oestrogen doesn’t just gradually decline in perimenopause – it spikes and crashes, sometimes dramatically, and from day to day. It’s this instability that causes the rollercoaster effect of symptoms, and some researchers liken perimenopause to adolescence in reverse, or a second puberty. What can you actually do about it? Not everyone needs treatment. If your symptoms are mild and manageable, you may prefer to simply observe. But if they’re affecting your quality of life, there are plenty of options – from lifestyle to medical to complementary. 1. Get your foundations right Nutrition, movement, rest and stress reduction are your first line of defence. Eat a whole-food, blood-sugar-balanced diet Prioritise protein and healthy fats to support hormone production Get regular movement – especially resistance training to protect bone and muscle Prioritise restorative sleep and stress regulation “This is about replenishing our body battery which has been wearing down over the years with societal expectations, conditioning and being a people-pleasing high achiever, so you can’t bio-hack your way out of a body that’s running on empty,” says Bradbury. “Perimenopause is your body asking you to slow down, refuel, nourish yourself and tune in.” 2. Hormone Replacement Therapy (HRT) For those who are really struggling, HRT is the most well documented medical treatment for hot flushes, night sweats, vaginal dryness, and mood swings. The British Menopause Society suggests it is safe for most people under 60 or within 10 years of menopause. Modern HRT usually includes: Oestrogen (patches, gel, spray) Progesterone (capsules or IUS/coil) Testosterone (sometimes used off-label for low libido and energy) Work with a GP or menopause specialist to tailor your options. CBT (cognitive behavioural therapy) has also shown benefits for sleep and mood, according to NHS guidance. 3. Complementary approaches While less researched, many find relief in: Herbal remedies like black cohosh, red clover or ashwagandha Acupuncture Yoga and breathwork Mindfulness or somatic therapy Remember that the menopause wellness industry is big business, and what works for one may not work for another because it depends on your individual underlying imbalances/drivers. This is where personalised integrative healthcare can be extremely helpful. Is perimenopause a ‘condition’ that needs treating? Here’s the take home: perimenopause is natural, not pathological. But that doesn’t mean it’s a walk in the park. On one hand, the drive to normalise menopause helps reduce stigma and empowers people to seek support. On the other, there’s a risk of over-medicalising something that’s not a disease. The key is choice. You don’t have to suffer. You don’t have to “power through.” And you don’t have to take HRT if it doesn’t feel right. But you deserve access to information, support and dignity through the transition. So if you’re reading this and wondering if the changes you’re feeling are hormonal, the answer might be yes. And now you know: you’re not alone and you’re not broken. You’re in a transition that deserves care, not dismissal. Further reading: Best supplements for perimenopause – to support transition through the menopausal years What is perimenopause? What is menopause? Menopause diet: what to eat All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
What has working from home done to our diets?
Our nutritionist takes a deep-dive into the research to find out whether we’re healthier pre- or post-pandemic
Before 2020, lunch often meant queueing at a cafe or eating a soggy sandwich 'al desko'. But in the post-pandemic world, with more of us working from home (WFH) than ever before, have our food habits shifted dramatically? In the UK, around 40 per cent of working adults reported WFH at least once a week in 2023 (ONS), and in the US, 35 per cent of full-time employees are still remote all or some of the time. But what’s that done to our diets? Is it helping us to eat better, or are we just snacking more? Office lunches: the bad old days? Before the pandemic, office life left many of us at the mercy of overpriced meal deals, vending machines, and a rushed lunch break. Research shows only 37 per cent of European workers took a full lunch break when working on-site, while 10 per cent of UK workers skip their lunch breaks altogether. Data suggests that office lunches can lean heavily on ultra-processed foods (UPFs) – quick and convenient, but low in nutritional value. One survey found that as many as 17 per cent of workers in the UK consider themselves addicted to UPFs at work, largely because of stress and convenience, with these options being widely available in the workplace. However, the data is mixed, and it’s up in the air whether the move toward WFH has enabled us to improve our health in the lunch hour or whether new problems have arisen. In the US, a 2023 survey suggests that workers are 40 per cent more likely to skip lunch than they were a year prior, with almost half reporting that they skip lunch at least once a week. Having back-to-back remote meetings was one of the reasons reported for not having lunch. The British Dietetic Association (BDA) has highlighted challenges associated with home working, noting that it's easy to lose track of time and skip lunch when lacking the visual prompts from colleagues. The shift to home cooking Working from home has undoubtedly shifted the dynamic at lunchtime. In many cases, people now have access to their own kitchen, their own fridge and more control over what goes on their plate. That’s resulted in more home-cooked meals – at least some of the time. An analysis of worldwide research during the pandemic suggested vastly different patterns emerging from different countries, such as increased fruit and vegetable consumption in Italy, Spain and South America, and a decrease in consumption of fruit, vegetables and lean proteins with an increase in processed meat and refined grains in the USA, and an overall reduction of fresh produce intake in China. So it’s not all steamed broccoli and sourdough starters. While WFH offers more autonomy, it can also increase exposure to, and consumption of, calorie-dense foods, especially when boundaries between work and home blur. Having a fridge two steps from your desk can be both a blessing and a curse. Interestingly, the Global Eating at Work Survey found that 67 per cent of hybrid workers make efforts to eat more healthily on days they are in the office and seek more guidance and support from employers to maintain healthy eating habits. Jo Redmond, who works mostly from home in the UK, says: “I eat much healthier meals; homemade soups for lunch and balanced dinners. But I do find snacking hard as it’s all just there waiting for me!” Snack attacks So let’s talk snacks. When the vending machine is replaced by your pantry, are we more or less likely to indulge? Despite research on home-cooked food intake among home workers varying dramatically depending on research paper and location, making it difficult to detect trends, one trend has been consistent in the literature and that is the increased consumption of sugary and high-fat snacks, backed by both large-scale global data, and small-scale qualitative research. Gen Z had the biggest uptake of snacking in the UK, averaging four snacks per day when working from home, often substituting main meals for snacks. Unstructured workdays and stress can make us graze more than we realise. One of the biggest changes I see in my nutrition clinic is that people feel constantly ‘on’, so they snack more to break up the day or to cope with boredom, stress and fatigue. But if you’re regularly reaching for quick sugar fixes or caffeine, that’s often a sign your overall routine needs rethinking, especially your sleep, movement and meal composition. In the US, emotional eating was also reported more frequently among those working from home, especially during the pandemic’s peak. However, this has started to stabilise as people find more sustainable routines. Janine Ryan, an NHS worker in the UK, says her eating habits vary by environment. “If I’ve not packed a lunch, it’s a meal deal or samosas. At home, I’m more likely to take a break and make something healthy. Snack-wise, it’s more about workload – if I’m busy, I don’t snack much.” Are we healthier now? So, is this all good news for public health? Not entirely, though the data is mixed. A 2023 Public Health Wales report noted that as of late 2022, about 30.4 per cent of the Welsh workforce primarily worked from home, a significant increase from the pre-pandemic figure of 12.4 per cent. While eating patterns were not specifically discussed, people did report a more sedentary lifestyle as a result of working from home, and almost half reported a decline in mental wellbeing linked to loneliness and isolation. Contrary to the Welsh report, the Global Eating at Work Survey suggested that people who work from home are more likely to exercise during the day, unwind more thoroughly during breaks and spend time outdoors, which suggests there are more complex factors at play, such as health inequalities marked by social determinants of health. Comparing pre- and post-pandemic obesity statistics, in the UK, the most recent data shows that 26.5 per cent of adults are obese, with women (26.9 per cent) slightly more affected than men (26.2 per cent). In the US, rates are even higher, with over 40 per cent of adults reportedly being obese. In England, 64.5 per cent of adults are overweight or obese – a figure that’s risen slightly from 64 per cent pre-pandemic in 2019. Interestingly, while the overall obesity rate has declined since before the pandemic (especially among women), the rise in people classified as overweight has been driven entirely by men. These shifts may reflect changing behaviours, or perhaps the growing use of weight loss medications. One recent survey suggests that more than one in 10 UK women may be using weight loss jabs, raising questions about how medical interventions might be shaping public health trends. Remote work may support better food choices for some, but it doesn’t guarantee them. Food insecurity, stress and loneliness can all impact how, and what, we eat. As the Wales report warns, home-working can exacerbate inequalities, especially for those living alone or without adequate kitchen facilities. And while some enjoy leisurely omelettes between video calls, others are skipping meals altogether. A 2024 review of the evidence found that some people may be eating less frequently at home – not because of discipline, but due to workload, stress or social isolation. Final thoughts In short, working from home has changed the way we eat, but not always in predictable ways. For some, it’s meant fresher food, more home cooking and fewer impulse lunches. For others, it’s increased snacking, irregular mealtimes, isolation and even more sedentary hours. The biggest takeaway? Our eating habits are tightly tied to our routines, environments and sense of wellbeing. As remote work continues to evolve, so too will our relationships with food. Further reading Why stress makes you hungry Stress relief: How diet and lifestyle can help What is burnout? 10 ways to manage your appetite All health content on goodfood.com is provided for general information only and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Find out about perimenopause – what it is, when it starts, the signs and what changes you can make to manage symptoms and live well through this period of life
When does perimenopause start? Perimenopause refers to the time leading up to the menopause, which is defined as being a year after a person’s final menstrual period. In the UK, the average age of menopause is 51, but the range is anything from 45-55 years old. How is perimenopause diagnosed? Perimenopause usually refers to the time when cycles start becoming disrupted in the years preceding the menopause, but hormonal changes can begin before cycles become irregular and can last for up to a decade, meaning some women may begin to notice symptoms as early as their mid-thirties. Although blood tests to ‘diagnose’ perimenopause by hormone levels are available, as hormone levels fluctuate on a daily as well as monthly basis, this isn’t an accurate way to establish whether perimenopause has begun. It’s more aptly assessed by symptoms. Signs of perimenopause Despite recent media attention and the narrative that the menopause is a life phase marked by deteriorating health and well-being, many people transition through the menopausal years with no issues and minimal symptoms, and there is evidence to suggest that people from different parts of the globe experience menopause in different ways, though more research is needed to better understand this. Symptoms most associated with the perimenopause include menstrual changes, such as heavier or lighter periods, irregular periods or unexpected bleeding; vasomotor symptoms, such as hot flashes and night sweats; psychological symptoms, such as mood changes, anxiety, brain fog, low libido, memory loss and poor concentration; metabolic changes, such as weight gain and an increase in belly fat; pelvic symptoms, such as vaginal dryness, urinary urgency or incontinence; and musculoskeletal symptoms, such as joint pain. Can perimenopause be treated? Many people think that the loss of oestrogen alone is to blame for these symptoms, but this is to misunderstand the nature of the perimenopausal transition. The first hormone to decrease is progesterone, which can be linked to changes in mood, and many people then undergo several years where oestrogen fluctuates dramatically, with some cycles being higher than it would in their reproductive years and others being lower. This is akin to a ‘second puberty’. It is only in the later phases of perimenopause that both oestrogen and progesterone decline, and testosterone can, too. There are also metabolic changes happening here, which can make women more prone to insulin resistance and blood sugar imbalances, making it easier to gain weight around the tummy. We hear a lot about ‘balancing hormones’ in the women’s health space, but it is important to remember that the hormone shifts that come with perimenopause are very normal and to be expected, rather than pathologised. While HRT is the only way to replace hormones that are naturally declining, there are nutrients that are important in supporting our natural hormone production and metabolism, and in supporting the other systems in the body that can be under strain during this time of turbulence. Though HRT has gained much media traction in recent years, the decision of whether or not to use HRT is deeply personal and should always be done in the most informed way possible. Alongside all of the hormonal flux happening at this life stage, it is often also a time peppered with significant stressors and strains. Adolescent children, ageing parents, marital breakdowns and high workplace stress can all be contributing factors, which is why having a healthy perimenopause is about far more than just which supplements to take. What changes can I make to manage perimenopause symptoms? Differential diagnoses are an important consideration. Symptoms of perimenopause can also be symptoms of other things (for example nutrient deficiencies, thyroid issues, insulin resistance, gut imbalances or inflammation), so it is always worth getting some comprehensive blood work done to help you and any practitioners you might be working with better understand what is going on. While a 360-degree approach is best, there are some supplements that may complement lifestyle changes, such as eating a nutrient-dense diet, getting regular movement (particularly strength training), managing stress and prioritising sleep. It is worth noting that our sex hormones are made from cholesterol, so having a diet that includes healthy fats and having sufficient cholesterol levels is important. Other nutrients to consider in the context of hormone health in the perimenopause include protein and amino acids, B vitamins, magnesium, vitamin D, iron, vitamin C, zinc, iodine, vitamin E, choline, chromium, taurine, glycine, inositol, CoQ10, fibre and omega-3 fatty acids. Each of them are important for different reasons, and whether or not you would benefit from supplementing with them depends on the symptoms that you’re struggling with. Many ‘perimenopause’ supplements are broad-spectrum multivitamins, some with added herbs. While these may well be helpful for some people, the best approach is a nuanced one, where the systems that are under strain are getting the right support. IMPORTANT: If you are taking supplements alongside HRT, it is important to make sure that these have been professionally checked for possible interactions and that you’ve had the go-ahead from a safety point of view. How long does perimenopause last? The perimenopausal transition can last up to 10 years for some people, and continues until a year after your final menstrual bleed, at which point you are officially ‘menopausal’. The biggest sign that you might be coming to the end of perimenopause is the time between your menstrual cycles lengthening. Symptoms can persist into the early years of menopause for some people. Katy is a nutritional therapist, as well as a registered nurse with over 10 years’ experience. She specialises in women’s health including hormones, fertility and pregnancy, as well as menopause and disordered eating. She worked in the NHS for many years and now focuses on her private practice, clinical mentorship, and supervising nutritional therapy students at University of West London. She holds a diploma in naturopathy and nutrition, a degree in anthropology, and postgraduate degrees in medical anthropology, adult nursing, and specialist community public health nursing, and is licensed by the Nursing and Midwifery Council (NMC), British Association for Nutrition and Lifestyle Medicine (BANT), and Complementary and Natural Healthcare Council (CNHC). All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Food and hormones – what to eat during your period
How much influence does your diet have on your monthly cycle, and can what we eat improve hormonal issues?
While male hormones can of course go up and down, and may be subject to daily and other small variations, female hormones are very different and subject to significant fluctuations that can have a wide-ranging impact. The monthly menstrual cycle, and indeed the dramatic hormone changes seen at the menopause, mean that women can experience strong fluctuations across the month and over the years. Such hormone fluctuations can impact wellbeing, from energy levels to mood, to fertility and bone health. Diet and hormones The interplay between diet and hormones is multi-layered but, fundamentally, we need certain nutrients for our hormones and reproductive system to function normally, and this may change across our lifespan. Certain nutrients play key roles for specific hormones, and there is some interest in the idea of "balancing" hormones. But, again, the complicated interplay between diet and hormones means there is no one-size-fits-all approach. Which foods affect hormones? Phytoestrogens have been shown to mimic oestrogen in the body and may help regulate hormonal fluctuations, though the research is limited. Find them in plant-based foods like soy, flaxseeds and lentils. Zinc is suggested to be an excellent hormone modulator and has suggested benefits for multiple hormone-related conditions including period pain, PCOS, PMS, acne, thyroid disorders and perimenopause. It is abundant in foods such as seafood, meat, chicken, nuts and seeds. Selenium is essential for thyroid hormone production, which plays an important role in ovulation and reproductive health. In addition, selenium may help lower thyroid autoantibodies, and has been shown to play an important role in both fertility and miscarriage. Find selenium in Brazil nuts and liver. Vitamin E is another potent antioxidant and could help to maintain normal hormone levels in women. Specifically it’s been suggested it could be helpful in developing a healthy uterine lining for pregnancy, and may play a role in managing menopausal symptoms. Enjoy nuts, seeds, avocado, oily fish and leafy greens for their vitamin E content. Vitamin C and vitamin B6 are both significant contributors to progesterone production, which is a hormone important for fertility, pregnancy, and balancing out oestrogen in the second half of your menstrual cycle. It should be noted that the best way to ensure sufficient progesterone production in pre-menopausal women is to support healthy ovulation. Stress management is also a key consideration here. Vitamin C is found in leafy greens, citrus foods and most other fruit and vegetables. For vitamin B6, eat dairy, eggs, oily fish, organ meats, carrots, sweet potato and legumes. In addition to the above, all of the B vitamins (including folate), omega 3, magnesium, iron, fibre, sulforaphane (a compound found in cruciferous vegetables) and protein are all principle considerations for hormone health, emphasising the importance of eating a balanced diet. What to eat during your period Different stages of the menstrual cycle may benefit from specific nutrients. In the week before your period – when hormones are at their lowest – B vitamins (present in meat, fish, whole grains and eggs) may support energy levels, helping to address common fatigue. During your bleed, iron-rich foods like lean meats, leafy greens, and legumes are important to replenish lost iron. Omega-3 fatty acids found in fatty fish and flaxseeds may help alleviate menstrual cramps and inflammation. While it makes sense to adjust our diet cyclically, and indeed research suggests we do this without realising, there is still limited evidence to support these claims at present. What is seed cycling? With the aim of supporting hormonal balance, seed cycling involves incorporating specific seeds into the diet during different phases of the menstrual cycle. Flaxseeds, pumpkin seeds, sesame seeds, and sunflower seeds are rotated through the menstrual phases to provide essential nutrients that may influence hormonal regulation. While there is anecdotal support for seed cycling, scientific evidence is limited. However, eating seeds as part of a balanced diet can offer a range of nutrients that may contribute to hormone balance, as discussed above. Can diet treat hormonal issues? Diet could play an important role in managing hormonal imbalances and related symptoms. Overall, a balanced diet rich in wholefoods, including fruits, vegetables, lean proteins, healthy fats and wholegrains, may positively impact hormonal health. Additionally, limiting processed foods and excessive sugar intake may help stabilise insulin levels, indirectly influencing hormonal balance. Dietary considerations are important when managing hormone-related conditions such as endometriosis, PCOS, hypothalamic amenorrhea, infertility and the transition to menopause. What to eat to help pregnancy hormones? During pregnancy, sex hormones are circulating in abundance, so following advice on a balanced diet for pregnancy will serve you well for supporting pregnancy hormones. Research into how food impacts hormones in pregnancy specifically is limited, though special considerations do apply in the case of gestational diabetes. What to eat to help menopause hormones? During the transition to menopause, hormonal fluctuations can lead to various symptoms. Generally, progesterone decreases, you may start to skip menstrual periods, and oestrogen – while generally on the decline – can spike significantly during some cycles. While there is no one-size-fits-all solution, continuing to eat a balanced diet is key, and there are specific approaches which may be helpful in the management of certain symptoms. The final word: how to eat for hormonal health Nutrition and diet is an important factor when considering female hormonal health, though it is a big topic with much nuance. There is much we are yet to learn, and there exist many claims around food and hormone health which may not be backed by science. It is also important to note that hormone issues are not uniform and depend on life stage, health conditions and the point at which you are in your menstrual cycle. Generally speaking, by embracing a nutrient-rich, diverse diet, women may be able to enjoy improved wellbeing and reduce the impact of hormonal issues. Further reading: What is menopause? What is a balanced diet for women? The health benefits of flax seed Katy is a nutritional therapist, as well as a registered nurse with over 10 years’ experience. She specialises in women’s health including hormones, fertility and pregnancy, as well as menopause and disordered eating. She worked in the NHS for many years and now focuses on her private practice, clinical mentorship, and supervising nutritional therapy students at University of West London. She holds a diploma in naturopathy and nutrition, a degree in anthropology, and postgraduate degrees in medical anthropology, adult nursing, and specialist community public health nursing, and is licensed by the Nursing and Midwifery Council (NMC), British Association for Nutrition and Lifestyle Medicine (BANT), and Complementary and Natural Healthcare Council (CNHC). All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
A common pregnancy problem, find out how to avoid or control gestational diabetes with our expert's advice
Gestational diabetes (GD) is a common condition referring to high blood sugars that are diagnosed in pregnancy, and it’s on the rise. While it often resolves after giving birth, it can have immediate and long-term health implications for both mother and baby. The good news is, when caught early, it’s a condition that many people are able to manage using a combination of diet and lifestyle. Let’s take a look at how. What is gestational diabetes? Gestational diabetes refers to high blood sugars that manifest (or are first picked up on) in pregnancy. It is thought that many women who are diagnosed with gestational diabetes in the third trimester of pregnancy may have had undiagnosed high blood sugars prior to or in the earlier stages of pregnancy, meaning that early testing could be helpful. It impacts approximately 2-10% of expectant mothers in the UK, and arises when the body cannot effectively produce or use insulin, a hormone crucial for blood sugar regulation. It is more prevalent in these groups: people who are not caucasian in ethnicity mothers who have previous babies weighing more than nine pounds people who have a high BMI women with a family history of diabetes women who have had gestational diabetes in a previous pregnancy. The implications for both mother and baby include: heightened risk for developing type 2 diabetes in future premature delivery c-section shoulder dystocia (when the baby’s shoulder gets stuck during vaginal birth) birth defects intra-uterine growth retardation low blood sugars at birth. Whilst this might sound scary, the good news is that keeping blood sugars well controlled can alleviate these risks. What are the symptoms of gestational diabetes? Your healthcare professionals should be assessing your risk factors for gestational diabetes right from the start of your pregnancy. If they deem you high risk, you may need to undergo additional testing. Whether you are low or high risk, it is worth being mindful of the signs and symptoms, given that early detection is key to managing the condition as well as possible. While some people may not display noticeable symptoms, common signs to watch out for include: Excessive thirst and increased urination Fatigue Frequent infections, including yeast infections Blurred vision Nausea and vomiting Unexplained weight loss If you experience any of these symptoms, it is essential to seek medical advice. Diagnosis typically involves a glucose tolerance test. What can I eat with gestational diabetes? Diet should always be the first port of call when it comes to managing gestational diabetes, even if medication is required. If your blood sugars are not too extreme on diagnosis, you should be referred to a dietitian who will help get you set up with a blood glucose monitor and advise on diet and lifestyle. The key here is managing your blood sugars. Monitoring is of utmost importance, as there are many things that can impact your body’s insulin response. Whilst there are no banned foods, it is worth knowing that all carbohydrate foods will elicit some kind of blood sugar response, because by definition, carbohydrates eventually turn into glucose to be used as fuel. Foods particularly high in carbohydrate include all grains, sugary foods such as pastries, biscuits, chocolate and ice cream, and also fruit. With that in mind, focusing your diet on whole, nutrient-dense foods that contain plenty of protein from animal products, tofu, beans and legumes; healthy fats from nuts, seeds, oily fish, avocados and olive oil; and fibre from vegetables, beans and legumes will be key in managing those blood glucose levels. It may be helpful for you to know that the order in which you eat your food can make a difference to blood glucose levels. So if you crave a sweet treat or love pudding, try having a smaller amount, and ensure it is right after a meal containing protein and vegetables. Gestational diabetes eating plan Here are a few suggestions for meals that may help to keep blood sugars in check during pregnancy, but please always refer back to your glucose monitoring and healthcare advice. Breakfast: I’m a big fan of eggs and veggies for breakfast, and this can be done in so many ways! Take a look at these recipe ideas: Healthy pepper, tomato & ham omelette Breakfast casserole Veggie breakfast bakes Lunch: For lunches I usually recommend salads, soups or some kind of vegetable tray bake, always including a good protein source. Here are some lovely recipes: Griddled chicken with quinoa Greek salad Red lentil, chickpea & chilli soup Soy salmon & broccoli traybake Snacks: Snacks involving Greek yogurt, seeds or hummus are all good options. Some recipe ideas below, but don’t underestimate the power of a plain handful of nuts to quell hunger pangs whilst keeping those blood sugars well managed. Hummus snack packs Berry yogurt pots Chocolate chia pudding (go easy on the maple syrup for this one) Dinner: My favourite hearty dinners often include a source of protein, tonnes of yummy flavours, and lots of different coloured vegetables. Also, remember that cauliflower rice and ‘courgetti’ can make great low-carb alternatives to pasta and rice. Chicken with crushed harissa chickpeas Cheesy autumn mushrooms Healthy beef stew Cauliflower rice It’s crucial to monitor your food intake in relation to your blood sugar response, and to spread meals and snacks evenly throughout the day to help prevent blood glucose spikes. Ask your healthcare professional if you require further support with this. How can I avoid gestational diabetes? While not all instances of gestational diabetes can be prevented, there are steps you can take to lower your risk. Some individuals are more predisposed to the condition due to factors like family history or obesity. Maintaining a healthy weight, engaging in regular physical activity, and adopting a balanced diet can help reduce the likelihood of developing GD during pregnancy. The bottom line… Gestational diabetes is a common and manageable condition. Early diagnosis, appropriate dietary choices, and regular medical supervision are key to ensuring the health of both mother and baby. This is achieved by focusing on a balanced diet, monitoring glucose levels, taking regular exercise, and adhering to medical interventions. Further reading: What do my pregnancy food cravings mean? How to eat to manage diabetes – 10 top tips What is diabetes? Katy is a nutritional therapist, as well as a registered nurse with over 10 years’ experience. She specialises in women’s health including hormones, fertility and pregnancy, as well as menopause and disordered eating. She worked in the NHS for many years and now focuses on her private practice, clinical mentorship, and supervising nutritional therapy students at University of West London. She holds a diploma in naturopathy and nutrition, a degree in anthropology, and postgraduate degrees in medical anthropology, adult nursing, and specialist community public health nursing, and is licensed by the Nursing and Midwifery Council (NMC), British Association for Nutrition and Lifestyle Medicine (BANT), and Complementary and Natural Healthcare Council (CNHC). All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information