If you’re looking for an essential guide to choosing supplements at this special time of your life, then look no further… so many of my clients ask me about supplementation these days, due to the fact that their bodies are changing and the depletion of soil around the world means that the food grown even here in the UK doesn’t have the same nutritional value that it did a few decades ago. Not to mention that if you suffer from heightened stress levels, are exposed to environmental toxins like EMFs and microplastics (which have even been found in infant formula), have compromised gut health and/or have insomnia, then you can rest assured that your body isn’t receiving the right amount of essential vitamins and minerals that it needs to function properly.

Embarking on the perimenopausal journey heralds the beginning of a myriad of changes in our bodies and the allure of cost-effective options on shop shelves may lead to overlooking crucial considerations that are specific to our needs. That’s why it’s essential to be empowered and make informed choices when choosing nutritional supplements. Whether dealing with hormonal fluctuations and/or physiological shifts, our bodies need additional support to maintain optimal health during this time. And while a balanced diet should suffice ideally, modern reality presents the challenges of nutrient depletion of soil, prolonged storage and transportation of food over long distances, which diminishes the nutritional content of fresh produce, especially if grown conventionally. However, not all supplements are created equal, which means that you need to use your discernment when selecting the right products to ensure their efficacy.

While readily available supplements may appear recommended by celebrities and influencers, there are disparities in the nutrient composition of these products, not to mention that they are paid to promote products, regardless of whether they actually use them or not. For instance, the bioavailability of supplements hinges on the form in which nutrients are administered — variants such as calcium carbonate and calcium citrate have different absorption profiles, with the former exhibiting inferior assimilation rates. Similarly, magnesium is available in multiple forms, each having their own distinct physiological effects. So, you need to discern the optimal nutrient formulations for your requirements to ensure maximum bioavailability and efficacy of what you choose to consume. Vigilance is also needed to ensure that you choose supplements that don’t contain additives like GMO ingredients, artificial colours, sweeteners and flavourings, which will compromise the product’s quality and safety (btw, the majority of supplements that you can buy on shelves in the UK in places like Holland & Barrett contain additives like these).

Why Taking Supplements Is Important In Peri/Menopause

Menopause is characterised by a decline in oestrogen and progesterone levels, leading to various symptoms such as hot flashes, mood swings and sleep disruption. Certain supplements can help alleviate these symptoms and support hormonal balance to promote overall wellbeing during this transition. Oestrogen also plays a crucial role in maintaining bone density and its decline during the menopause increases the risk of osteoporosis and fractures. So, supplements containing calcium and vitamin D3 are commonly recommended to support bone health, along with glucosamine and chondroitin, which are commonly used to support joint health and reduce pain. Postmenopausal women are at a higher risk of cardiovascular disease due to hormonal changes, so omega-3 fatty acids, which can be found in fish oil supplements, can support your heart health by reducing inflammation and lowering blood pressure. Some women experience cognitive changes during menopause, such as forgetfulness, brain fog and difficulty concentrating. Supplements like vitamin E and omega-3 fatty acids can support your cognitive function at this time and help you to maintain your brain health as you age.

Hormonal fluctuations can also contribute to mood swings, anxiety and even depression, so making sure your magnesium levels are optimal can help support your mood regulation and reduce symptoms of anxiety and depression, while vitamin B12 can be used to boost your metabolism and red blood cell production. And as far as your skin and hair go, hormonal changes during peri/menopause can affect their elasticity and texture. Supplements like collagen peptides, vitamin C and biotin can help support healthy skin, hair and nails by providing essential nutrients for collagen production and tissue repair.

Why Purity Matters

Probably the most important thing that you need to consider when purchasing supplements is to make sure that you are buying from a reputable manufacturer that upholds stringent quality control measures, including consistent batch testing and verification protocols of all of its ingredient suppliers. Unless a manufacturer complies with regulatory standards and transparency in its ingredient sourcing, it is impossible to be confident that they have safeguarded against inadvertent exposure to inferior or adulterated raw materials. Purity matters when it comes to taking supplements, just like when choosing to eat organic fruit and vegetables as opposed to conventional produce that has been ‘treated’ with toxic pesticides. So, if the supplements you choose have organic certification and are sourced sustainably, then this further underscores the manufacturer’s commitment to quality and environmental stewardship, which aligns with the principles of holistic health and wellbeing.

This is why I have been a user and advocate for Nature’s Sunshine products for many years (my lovely clients also love this brand, too!). This is because Nature’s Sunshine cares about its customers. Each of its products go through a high-quality control system, which includes vigorous purity and potency testing (each supplement ingredient undergoes up to 600 tests for consistency) and are created using organic ingredients in many cases. The company also offers a 90-day money back guarantee if you are not satisfied with the products quality or result — not many supplement brands can say that!!!

Some of my favourites that I’m taking during this rite of passage are Magnesium and Super Omega-3 EPA, but I also recommend that you do the FREE Lifestyle Analysis (a 2-minute questionnaire), so that you can check to see where there are weaknesses in your body and find the gaps in your nutrients that need additional support. Nature’s Sunshine’s Magnesium is a highly absorbable version of this essential mineral (magnesium malate) that contributes to the maintenance of healthy teeth and bones (to ward off osteoporosis), reduces fatigue and helps to regulate your nervous system to reduce stress. Its Super Omega-3 EPA product offers multiple benefits, including regulating blood pressure and the maintaining optimal brain function and vision. And if you just want to dip your toe into taking supplements, then I’d recommend you try Super Supplemental Vitamins and Minerals, Nature Sunshine’s all-in-one superfood enriched formula that provides you with 100% of these required nutrients, which are essential for overall good health.





Peri/menopause is a transformative phase in our lives that can be navigated naturally if you take the proactive measures necessary to support both your physical and emotional wellbeing. Therefore, being properly informed when it comes to selecting your supplement should be a cornerstone to strategising your health management. Balancing your chosen supplement’s bioavailability and purity will help you to navigate your menopausal symptoms with confidence as you embrace this new chapter of life.

Love, Gaynor x

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