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

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.

Broccoli

Kiwi

Orange

Red pepper

Strawberries

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

Milk

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.

Brussels sprouts

Cheese

Kale

Spinach

The fundamental nutrient for building new cells and supporting healthy development

Vitamin B9, or Folate, plays a fundamental role in building and repairing your body. It is essential for creating new cells and forming DNA—the blueprint for all cell growth and function.

This role becomes especially critical during periods of rapid growth, which is why Folate is so important for a healthy pregnancy. For this reason, a folic acid supplement (the synthetic form of folate) is strongly recommended for women who are planning a pregnancy or are in the early stages.

Like other B vitamins, Folate is water-soluble, meaning your body can't store large amounts. A consistent intake of folate-rich foods is key to keeping your cellular repair and renewal systems well-supplied.

Vitamin B9 (Folate)

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

Avocado

Black beans

Lentils

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.

Tofu

Yogurt

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.