Discover why perimenopause wakes you up and how simple nutritional shifts can help you sleep.

The 3AM Wake-Up Club

During menopause, your nutritional needs shift. Healthy fats, fibre, and micronutrients like calcium, magnesium, and B vitamins can support mood, sleep, and metabolism - helping you stay strong through the transition.

Menopause Management

Balance your hormones and feel more like yourself

For strong bones, healthy muscles, and a steady heartbeat

Calcium is the body's primary mineral for building and maintaining strength in your bones and teeth. But its role goes far beyond structure; it's also a vital messenger that helps your nervous system communicate with your muscles, powering everything from your daily movements to the rhythm of your heart.

        To do its job effectively, Calcium needs a partner: Vitamin D. This crucial vitamin acts like a key, unlocking Calcium's ability to be absorbed and used by your body. This is why pairing calcium-rich foods with sources of Vitamin D (like sunlight or oily fish) is such a powerful and intelligent strategy for your health.

Calcium

Learn about calcium's key role in your health, the best food sources, and the daily amount to aim for.

Cheese

Kale

Milk

Tofu

Yogurt

The sunshine vitamin for healthy bones, teeth and muscles

Often called the 'sunshine vitamin', Vitamin D is unique because your body creates it from sunlight. 
        It's essential for guiding calcium to where it's needed most, helping to keep your bones and muscles strong and healthy.

        During the darker autumn and winter months, or if you don't get much time outdoors, it can be tricky to get enough. That's when turning to food sources like oily fish, eggs, and fortified foods becomes a great way to top up your levels. For many, a simple daily supplement during these months is also a wise choice.

Vitamin D

Learn about vitamin D's key role in your health, the best food sources, and the daily amount to aim for.

Mackerel

Salmon

A key player in your body's natural repair process and bone health

Vitamin K is essential for helping your blood clot properly—a key part of your body's natural healing process. 
        It also works alongside other nutrients to help keep your bones strong and healthy. 
        You'll find it abundantly in leafy greens like spinach, kale, and broccoli. Since your body absorbs it best when paired with fats, 
        a drizzle of olive oil on your greens is a naturally smart and delicious combination.

Vitamin K

Learn about vitamin K's key role in your health, the best food sources, and the daily amount to aim for.

Broccoli

Brussels sprouts

Spinach

Supports sleep, mood and energy metabolism

Magnesium is one of the body's busiest minerals, acting as a crucial helper in over 300 biochemical reactions. This vital activity is essential for converting food into energy, supporting the smooth communication between your nerves and muscles, and helping to maintain strong, healthy bones.

        Because it plays a role in so many fundamental processes, the most effective way to ensure you're getting enough is through a consistently varied diet.

Magnesium

Learn about magnesium's key role in your health, the best food sources, and the daily amount to aim for.

The NIH provides specific magnesium RDAs for different life stages.

Almonds

Black beans

Pumpkin seeds

Wholemeal bread

Your daily support for a strong immune system and healthy skin

Vitamin C is your body's daily maintenance support. It acts as an antioxidant to help protect your cells, helps your body repair itself, 
        and is essential for keeping your skin healthy.

        Unlike some other vitamins, your body doesn't store Vitamin C, so it's important to include it in your diet every day. 
        The good news is, it's easy to get what you need from delicious, everyday foods.

Vitamin C

Learn about vitamin C's key role in your health, the best food sources, and the daily amount to aim for.

Kiwi

Orange

Red pepper

Strawberries

Helps make red blood cells and keeps the brain and nervous system healthy.

Vitamin B12, also known as Cobalamin, is vital for several key bodily processes. It's a primary component in the formation of healthy red blood cells, which are responsible for carrying oxygen to every part of your body. It also plays a crucial role in protecting your nerve cells and supporting the fundamental process of DNA creation.

        A unique aspect of B12 is its source. It is found almost exclusively in animal-derived foods like meat, fish, eggs, and dairy. This makes it a crucial nutrient for those following a vegan or strictly vegetarian diet to be mindful of. Fortified foods (like some plant milks and cereals) or a reliable supplement are the best ways to ensure an adequate intake.
        
        Unlike many other B vitamins, your body can store B12 in the liver for several years. This means a deficiency can take a long time to develop, making a consistent, long-term source all the more important.

Vitamin B12

Learn about the B vitamins' key role in your health, the best food sources, and the daily amount to aim for.

Tuna

Long-chain omega-3 from fish; vital for brain and anti-inflammatory effects

While plant-based ALA is the starting point, EPA and DHA are the powerful, ready-to-use forms of omega-3, found almost exclusively in oily fish and other marine sources. They are vital for brain function and vision and play a key role in helping to regulate your body's inflammatory response.

        Instead of a strict daily milligram target, the simplest and most effective strategy is to aim for two portions of fish per week, ensuring at least one of them is oily. For those who don't eat fish, a quality supplement providing around 450mg of combined EPA and DHA daily is an effective alternative.

Omega-3 (LC)

The British Heart Foundation advises eating two portions (= 140g each) of fish per week, one of which is oily, providing about 450 mg EPA + DHA per day.

The NIH provides more guidance on long-chain omega-3, for which there is no universally agreed RDA

The NHS outlines the importance of fish in our diet, but notes that some oily fish are high in pollutants and should be eaten in moderation.