![\"If](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/04\/5027177_5_articleinline_iStock-171355809.jpg\" "\\"If")
If your gut is not absorbing it properly, because you\u2019re not eating well, or you\u2019re not exercising or moving, then the supplement is not going to do anything. Picture: iStock<\/p>\nCommon symptoms of perimenopause and menopause include insomnia, feeling tired, increased anxiety, hot flushes and night sweats, mood changes, sleep issues, a lack of sex drive, vaginal dryness, and recurrent urinary infections.<\/p>\n
\u201cHormonal changes can also affect our nutrient needs and absorption,\u201d says Alison Grimston, a GP with a special interest in women\u2019s health.<\/p>\n
Women are bombarded with advertisements for supplements, but what specific vitamins and ingredients might help?<\/p>\n
Red clover: \u201cThere\u2019s some evidence that red clover can help with hot flushes,\u201d says GP Nikki Ramskill.
\n Magnesium: \u201cMagnesium is important for 300 chemical reactions in our cells, and can be particularly helpful for sleep, anxiety, muscle tension, and muscle pain, muscle cramps and, also, nervous-system regulation,\u201d says Grimston.
\n Omega-3: \u201cOmega-3 fatty acids are really important for brain health, for mood, for reducing inflammation, and for improving cardiovascular risk,\u201d says Grimston.
\n Vitamin D: \u201cVitamin D is really important for bone health, immune function, mood, and muscle strength,\u201d says Grimston.
\n Vitamin B:\u201cVitamin B is important for energy, stress, and the nervous system, and women in perimenopause often notice issues with their hair and nails, and B vitamins are important for that, too,\u201d says Grimston.<\/p>\n
\u201cThe evidence-based research [on supplements] is quite few and far between and, in some cases, quite conflicting,\u201d says Ramskill. \u201cBut, I think, if somebody wants to give something a try, then go for it. Do your research. If it\u2019s not working for you, think about why it might not be working.\u201d<\/p>\n
\u201cIf you are on medication, such as a blood thinner or a blood-pressure pill, it\u2019s always a good idea to have a discussion with somebody who\u2019s knowledgeable about the interactions supplements can have with certain medications, before jumping to buy them,\u201d says Ramskill.<\/p>\n
\u201cIt\u2019s important to note that not all supplements suit everyone,\u201d says Grimston.<\/p>\n
Ramskill agrees and emphasises that even if the packaging says it\u2019s a natural product, it\u2019s still pharmaceutical.<\/p>\n
\u201cIt\u2019s still supposed to be doing something in your body, and you don\u2019t know how your body is going to react to it,\u201d she says. \u201cSo, you do have to be very cautious about what you\u2019re putting into your body.\u201d<\/p>\n
Be aware that supplements aren\u2019t going to work overnight. \u201cThey aren\u2019t a quick fix,\u201d says Grimston. \u201cWe\u2019re just supporting the physiology gradually, and there may not be a tangible improvement.\u201d<\/p>\n
Can supplements work alone, or do they have to be taken alongside other things, such as a healthy diet and exercise?<\/p>\n
\u201cA supplement is only as good as the body that you\u2019re putting it into,\u201d says Ramskill. \u201cIf your gut is not absorbing it properly, because you\u2019re not eating well, or you\u2019re not exercising or moving, then the supplement is not going to do anything.\u201d<\/p>\n
Routine and consistency are key. \u201cMake sure your diet is rich in things like omega-3 and try to go to bed and wake up at a consistent time,\u201d says Ramskill.<\/p>\n
If your gut is not absorbing it properly, because you\u2019re not eating well, or you\u2019re not exercising or moving, then the supplement is not going to do anything. Picture: iStock<\/p>\n
Grimston agrees and adds: \u201cIf you are experiencing hot flushes and night sweats, having a separate duvet to your partner and\/or wearing cotton-based clothing can also be very helpful.<\/p>\n
\u201cReducing stress as much as you can is also very important.\u201d If you continue to struggle with menopause symptoms, a professional opinion may help to uncover the root cause of these issues.<\/p>\n
\u201cThink about your symptoms and seek medical advice, whether that be via the alternative route of a functional medicine practitioner, or a GP with an interest in women\u2019s health,\u201d says Ramskill.<\/p>\n
\u201cThere are things you can find out about yourself in testing that actually a supplement is not going to fix until you understand that,\u201d says Ramskill.<\/p>\n
\u201cFor example, some people can\u2019t absorb certain types of B12 and folic acid and need a methylated version of it.<\/p>\n
\u201cOther people will need to focus more on taking hormones rather than supplements, because it\u2019s actually the hormones that are causing the problem.<\/p>\n
\u201cIf you\u2019ve tried lots of things and nothing seems to be working, have a proper consultation with a professional, who can help you get to the root of the issue.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"Common symptoms of perimenopause and menopause include insomnia, feeling tired, increased anxiety, hot flushes and night sweats, mood…\n","protected":false},"author":2,"featured_media":380927,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[14613,103,61,60],"class_list":{"0":"post-380926","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health","8":"tag-fitness-exercise-work-life-balance-healthy-eating","9":"tag-health","10":"tag-ie","11":"tag-ireland"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/380926","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/comments?post=380926"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/380926\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media\/380927"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media?parent=380926"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/categories?post=380926"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/tags?post=380926"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}