Supplements and Vitamins

Whether you are taking HRT or not, supplements and vitamins may help you through this journey. However, please check with your GP or pharmacist that you can take them with your regular medication. We are giving you recommendations only, we are not medically trained so make sure you seek medical advice.

There are so many supplements out there, especially now and it can be quite daunting deciding which ones might be beneficial to you. We have tried to make this as simple as possible for you to choose the right ones. We are not recommending or endorsing any of these products.

Multi Vitamins – these are good because they have a lot of the main vitamins in that you need on a daily basis. There are a number of multi vitamins to choose from and the price difference can range from £3 for generic ones to over £200 depending on the brand and what is in them. There are ones that just have the common vitamins: B6, B12, C, D and E, together with the minerals Iron, Zinc and Iodine. Then there are female specific ones that may also include others Red Clover Extract, Wild Yam, Maca Root Extract, Ashwagandha, Sage Leaf, Siberian Ginseng Root Extract, Ginkgo Biloba Leaf Extract and Magnesium Citrate.

Here is a list of the various vitamins and minerals and how they may help you.

Vitamin B6HormonesBalances hormonal activity
Vitamins B6, C, and MagnesiumEnergyCan help with tiredness and fatigue
Siberian GinsengPsychologic functionSupports immune system
AshwagandhaPsychologic functionReduce stress hormones and stimulate blood flow to the female reproductive organs
Vitamin D and MagnesiumMusclesHelp to maintain normal muscle function
Vitamin C and DBonesThese contribute to collagen formation of bones and teeth
Vitamin C and ZincSkin, hair and nailsAlso contributes to normal collagen formation. Vit C for skin and Zinc for skin, hair and nails
ZincTestosterone levelsHelps maintain normal testosterone levels
Iron, Zinc, Vitamins B12 & CImmunityHelps contribute to the normal function of the immune system
IronCognitive functionHelped normal cognitive function
B12 which include Thiamine & NiacinStressHelp in a number of ways to relieve perimenopausal stress

Other vitamins, minerals and supplements

There are a number of other supplements you can take that may help you through this phase and beyond. Again always check with your healthcare professional that you can take these along with HRT or any other medication you are on. Also check the daily recommended intake for each vitamin/ supplement and make sure you do not exceed the recommended dose.

CalciumBonesBuild and maintain strong bones, heart, muscles and nerves
B2 (Riboflavin)OestrogenHelps to support the production of oestrogen
B5 (Pantothenic acid)HairStrengthens the cells of hair follicles
Red CloverPerimenopause SymptomsHelp to lower symptoms including hot flashes and night sweats
Wild YamOestrogen Can help to stabilise or increase these levels
Soya IsoflavonesPerimenopause SymptomsHelp reduce hot flushes
BiotinHairCan prevent hair loss
Vitamin EStressMay ease stress, and possibly reduce your risk of depression as well as helping with hot flushes
Sage LeafHot FlushesHelps reduce sweating and hot flushes
Ginkgo BilobaOestrogen levelsImproves hormonal imbalances and can improve PMS symptoms
Evening Primrose OilPainHelps reduce pain associated with perimenopause this can include breast pain
CollagenHair, skin and nailsAs oestrogen levels decrease taking collagen can help with strengthening these
IodineOestrogen levelsCan help maintain the correct balance
Macca RootSleepCan help with disrupted sleep and also hot flushes
Starflower OilMood swingsCan balance mood swings and help with breast tenderness