Menopause is a natural stage of life that marks the end of a woman's menstrual cycles. While every woman's experience is different, hormonal changes during the menopause transition can bring a range of physical and emotional symptoms that affect everyday life.
From hot flushes and poor sleep to mood changes and joint discomfort, menopause symptoms can vary in both type and severity. The good news is that healthy lifestyle habits, alongside the right nutritional support, may help you feel your best throughout this stage of life.
In this guide, we'll explore common menopause symptoms, practical lifestyle tips and the supplements that are often chosen to support wellbeing during menopause.
What Is Menopause?
Menopause occurs when a woman has not had a menstrual period for 12 consecutive months. In the UK, the average age of menopause is around 51, although it can happen earlier or later. ¹
The years leading up to menopause are known as perimenopause, when hormone levels begin to fluctuate and symptoms may first appear.
During and after menopause, levels of oestrogen gradually decline, contributing to many of the changes women experience.
Common Menopause Symptoms
Every woman's experience is unique, but some of the most common symptoms include:
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Hot flushes
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Night sweats
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Difficulty sleeping
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Mood changes
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Fatigue
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Brain fog
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Joint and muscle discomfort
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Vaginal dryness
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Changes in bladder function
Symptoms can last for several years and may vary in intensity over time.
Lifestyle Habits That Can Help During Menopause
Although menopause is a natural process, healthy daily habits can play an important role in supporting overall wellbeing.
Many women find it helpful to:
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Eat a balanced diet rich in fruit, vegetables and wholegrains.
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Stay physically active with regular exercise.
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Prioritise quality sleep.
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Maintain a healthy body weight.
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Limit alcohol and stop smoking where possible.
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Practise stress management techniques such as yoga, mindfulness or meditation.
These habits can support both physical and emotional wellbeing during menopause.
Key Nutrients for Menopause Support
A varied, balanced diet remains the foundation of good health, but some women also choose supplements to help support their nutritional intake during menopause.
Vitamin D
Vitamin D contributes to the maintenance of normal bones, normal muscle function and the normal function of the immune system. ²
As bone health becomes increasingly important after menopause, ensuring adequate vitamin D intake is often recommended.
Calcium
Calcium contributes to the maintenance of normal bones and teeth. ²
Getting enough calcium through food, and supplements where appropriate, is an important part of maintaining bone health as we age.
Magnesium
Magnesium contributes to normal muscle function, psychological function, nervous system function and the reduction of tiredness and fatigue. ²
Many women choose magnesium as part of their evening routine to support relaxation and overall wellbeing.
Omega-3
Omega-3 fatty acids contribute to the normal function of the heart, while DHA contributes to the maintenance of normal brain function and normal vision. ²
Many women include omega-3 supplements as part of a balanced approach to healthy ageing.
Botanical Ingredients Commonly Used During Menopause
Alongside vitamins and minerals, several plant-based ingredients are commonly included in menopause support supplements.
Evening Primrose Oil
Evening primrose oil is derived from the seeds of the evening primrose plant and is a natural source of gamma-linolenic acid (GLA), an omega-6 fatty acid.
It has long been used as a popular supplement among women during menopause and is often included in wellness routines aimed at supporting overall wellbeing during this stage of life.
Many women choose evening primrose oil as part of a balanced approach to healthy ageing alongside regular exercise, good nutrition and healthy lifestyle habits.
Soy Isoflavones
Soy contains naturally occurring isoflavones, plant compounds that have been widely researched in relation to menopause and healthy ageing. ³
Many menopause supplements include soy isoflavones as a key ingredient.
Sage
Sage has a long history of traditional use and is commonly found in supplements formulated for women during menopause.
Menopause and Bone Health
Declining oestrogen levels after menopause can affect bone health over time.
Maintaining healthy bones involves:
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Adequate calcium intake
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Sufficient vitamin D
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Regular weight-bearing exercise
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A balanced diet
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Avoiding smoking
Taking steps to support bone health early can help maintain strength and mobility as you age.
Menopause, Sleep and Fatigue
Many women experience changes in sleep quality during menopause.
Night sweats, hot flushes and hormonal fluctuations can all contribute to disturbed sleep, which may affect energy levels and concentration the following day.
Supporting good sleep hygiene may include:
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Keeping a regular bedtime
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Avoiding caffeine late in the day
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Creating a cool sleeping environment
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Limiting screen time before bed
Some women also choose magnesium as part of their bedtime routine because it contributes to normal psychological function and nervous system function. ²
Menopause and Bladder Health
Hormonal changes during menopause can affect urinary wellbeing for some women.
Maintaining healthy bladder habits may include:
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Drinking enough water
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Pelvic floor exercises
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Maintaining a healthy weight
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Avoiding smoking
Some women also choose bladder support supplements containing ingredients such as pumpkin seed extract, soy germ extract and cranberry as part of their daily wellness routine.
Menopause and Joint Comfort
Joint stiffness and muscle discomfort are commonly reported during menopause.
Regular exercise, maintaining a healthy body weight and eating a balanced diet all contribute to long-term mobility.
Some women choose supplements such as marine collagen, turmeric, glucosamine or omega-3 as part of an active lifestyle and healthy ageing routine.
Choosing the Right Supplements During Menopause
The best supplements depend on your individual needs and lifestyle.
Many women choose products that support:
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Bone health
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Muscle function
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Immune health
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Relaxation
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Heart health
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Joint wellbeing
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Urinary wellbeing
A combination of healthy habits and targeted nutritional support can help you build a routine that works for your needs.
When Should You Speak to a Healthcare Professional?
Although menopause is a natural life stage, it is important to seek medical advice if:
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Symptoms are significantly affecting your quality of life.
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Menopause occurs before the age of 45.
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You experience unexpected bleeding after menopause.
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You are unsure whether your symptoms are related to menopause.
A healthcare professional can discuss the most appropriate options based on your individual circumstances.
Supporting Your Wellbeing Through Menopause
Menopause is a natural transition, but that doesn't mean you have to navigate it without support.
A balanced diet, regular exercise, quality sleep and healthy lifestyle habits all play important roles in supporting wellbeing during this stage of life.
For many women, carefully chosen supplements can also complement these healthy habits, helping to support bone health, muscle function, relaxation, joint wellbeing and overall wellness throughout menopause and beyond.
FAQ’s
What are the first signs of menopause?
Many women first notice changes such as irregular periods, hot flushes, night sweats, sleep disturbances and mood changes during perimenopause.
What is the average age of menopause?
In the UK, the average age is around 51 years, although menopause can occur earlier or later.
Which vitamins are important during menopause?
Vitamin D, calcium and magnesium are commonly included in menopause wellness routines because they support bone, muscle and psychological function through authorised health claims.
Can lifestyle changes help menopause symptoms?
Many women find that regular exercise, healthy eating, quality sleep and stress management help support overall wellbeing during menopause.
What supplements are commonly taken during menopause?
Popular choices include vitamin D, calcium, magnesium, omega-3, soy isoflavones and targeted menopause support formulas, depending on individual needs.
