Perimenopause is finally getting the attention it deserves. UK retailers report that demand for perimenopause products is now growing faster than for menopause products, and more women in their late 30s and 40s are looking for practical, evidence-based ways to look after themselves through the transition. Nutrition and training will not change the biology of menopause, but they do shape how strong, energetic and well-nourished you are along the way. This guide covers the nutrients that matter most and the habits worth building.
Perimenopause, menopause and postmenopause: a quick refresher
Perimenopause is the transition phase when hormone levels, particularly oestrogen, start to fluctuate. It can begin in your early 40s (sometimes earlier) and last several years. Menopause is the point at which you have not had a period for 12 months; in the UK the average age is 51. Everything after that is postmenopause.
Symptoms vary enormously from woman to woman. If they are affecting your quality of life, your GP is the right first stop: there are effective treatments available, and NICE guidance supports women in discussing their options. Food and supplements are part of a healthy lifestyle, not a treatment for menopausal symptoms.
Why nutrition matters more in midlife
Falling oestrogen affects several systems that nutrition also touches:
- Bone: bone density declines faster in the years around menopause.
- Muscle: muscle mass and strength naturally decline with age, and the change can feel more noticeable in midlife.
- Energy: poor sleep and busy lives often leave women feeling tired.
The good news is that the basics – enough protein, calcium, vitamin D and regular strength training – address all three.
The key nutrients
Vitamin D
Between October and March, the sun in the UK is not strong enough for our skin to make vitamin D, which is why the NHS advises everyone to consider a daily 10 µg (400 IU) vitamin D supplement during autumn and winter. Vitamin D contributes to the maintenance of normal bones and to normal muscle function, and it contributes to the normal absorption and utilisation of calcium and phosphorus. That combination makes it particularly relevant in midlife.
If you want one simple daily habit for the winter months, a vitamin D supplement is it. Our Vitamin D3+K2 combines vitamin D with vitamin K, which also contributes to the maintenance of normal bones.
2,000 IU of vitamin D3 with 100 µg of vitamin K2 per serving. Vitamin D and vitamin K both contribute to the maintenance of normal bones.
View product →Higher-strength products are popular, but more is not always better. Unless your doctor advises otherwise, stay within the UK's safe upper level of 100 µg (4,000 IU) a day from all sources.
Calcium
Calcium is needed for the maintenance of normal bones. Adults in the UK are advised to get 700 mg a day, and many women fall short, especially if they have cut back on dairy. Good sources include milk, yoghurt, cheese, calcium-fortified plant drinks, tinned fish with soft bones (such as sardines), tofu set with calcium, and green leafy vegetables.
Protein
Protein contributes to the maintenance of muscle mass and to the maintenance of normal bones. The UK reference intake is 0.75 g per kg of body weight a day, but many researchers suggest that older adults and active women benefit from more – often 1.0–1.2 g/kg or higher if you are training regularly. Spreading protein across three or four meals, with around 25–30 g at each, is a practical way to get there.
Magnesium and vitamin B6
Magnesium contributes to a reduction of tiredness and fatigue and to normal psychological function. It is found in nuts, seeds, wholegrains, beans and dark green vegetables. Vitamin B6, found in poultry, fish, oats, bananas and chickpeas, contributes to the regulation of hormonal activity. Neither nutrient will stop hot flushes, but both are part of a well-rounded diet in midlife.
Omega-3 fats
The NHS recommends two portions of fish a week, one of them oily (salmon, mackerel, sardines or trout). EPA and DHA contribute to the normal function of the heart (the effect is obtained with a daily intake of 250 mg of EPA and DHA), which matters because heart health becomes a bigger priority after menopause.
Strength training: the non-negotiable
If there is one lifestyle change with the strongest case in midlife, it is resistance training. Lifting weights, using resistance bands or doing bodyweight exercises two or more times a week – as recommended in the UK physical activity guidelines – helps you maintain muscle and strength. You do not need to train like a powerlifter: squats, lunges, push-ups, rows and carries, done consistently, are a brilliant foundation.
This is also where creatine has become such a talking point. Creatine is one of the most studied sports supplements, and in Great Britain it has an authorised claim specifically for older adults: daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over the age of 55. The effect is obtained with a daily intake of 3 g of creatine alongside resistance training. For women under 55, the general creatine claim applies: creatine increases physical performance in successive bursts of short-term, high intensity exercise (again, with 3 g a day).
Everyday habits that help
- Build plates around protein and plants. Half vegetables, a quarter protein, a quarter wholegrain carbohydrate.
- Keep alcohol within the UK guideline of no more than 14 units a week, spread over several days.
- Prioritise sleep routines: a cool bedroom, regular bedtimes and less caffeine after midday.
- Get outside daily, even in winter. Walking supports overall fitness and mood.
- Talk to your GP if symptoms are getting in the way of your life.
Products mentioned in this article
2,000 IU of vitamin D3 with 100 µg of vitamin K2 per serving. Vitamin D and vitamin K both contribute to the maintenance of normal bones.
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Magnesium in bisglycinate form with added vitamin B6. Magnesium contributes to a reduction of tiredness and fatigue.
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Micronised creatine monohydrate powder, batch-tested by independent laboratories for heavy metals.
View product →FAQs
What vitamins should I take during perimenopause?
There is no single "menopause vitamin". The NHS advises everyone to consider 10 µg of vitamin D a day in autumn and winter. Beyond that, focus on getting enough calcium, protein, magnesium and B vitamins from a varied diet, and talk to your GP or pharmacist about anything else.
Can supplements treat menopause symptoms?
No. Food supplements are not medicines and cannot treat or prevent menopausal symptoms. If symptoms are affecting you, your GP can discuss effective treatment options.
Is creatine suitable for women in midlife?
Creatine monohydrate is widely used by women as well as men. In Great Britain, daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over the age of 55 (3 g a day, with resistance training). Check with your GP first if you have kidney problems or take regular medication.
How much protein do women need after 40?
The UK reference is 0.75 g per kg of body weight, but many experts suggest around 1.0–1.2 g/kg for active adults in midlife, spread across the day.
How much vitamin D is too much?
For adults, the UK safe upper level is 100 µg (4,000 IU) a day from all sources, unless a doctor advises a different dose.
Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle.