As your hormone levels change during menopause, so does your body & its needs. (It’s known as ‘the change’ for a reason, after all). Read on for our tips to look after your wellbeing & our round-up of vitamins & supplements for menopause

What is the menopause & when does it start?

Put simply, the menopause is the time of life when your periods stop and it’s no longer possible to get pregnant naturally. It’s a completely normal process that usually begins between the ages of 45 and 55 as oestrogen levels start to drop (though in some cases it can start earlier). The average age to reach menopause is 51.

What are the symptoms of menopause?

Menopausal symptoms are wide-ranging (there are thought to be around 34 in total!) and can happen months or even years before and after you've reached menopause. The most common symptoms include:

• Hot flushes

• Night sweats

• Difficulty sleeping

• Low sex drive (libido)

• Problems with memory and concentration

• Vaginal dryness and discomfort during sex

• Low mood or anxiety

• A higher risk of developing osteoporosis (weak bones)

How to manage the symptoms of menopause

Symptoms can be mild or severe (it’s different for everybody), but don’t worry, there are plenty of ways to help manage your symptoms and get back to feeling like yourself.

If your menopausal symptoms are particularly troublesome or they’re having a significant impact on your daily life, see your GP who can advise further. They can prescribe certain treatments and suggest lifestyle changes including:

Hormone replacement therapy (HRT)

HRT is a treatment that helps relieve menopausal symptoms by replacing hormones that are at a lower level during menopause. It’s available in tablets, skin patches, gels and implants. If you’re interested in starting HRT, speak to your GP to discuss the benefits and risks. We also offer HRT via our Boots Online Doctor Menopause & HRT Treatment.*

Vaginal oestrogen creams, lubricants or moisturisers

If you’re experiencing vaginal dryness, your GP may prescribe creams or suggest lubricants and moisturisers to help with this.

Cognitive behavioural therapy (CBT)

This is a type of talking therapy that can help with low mood and anxiety.

Maintaining a healthy lifestyle

Simple lifestyle changes may help to improve symptoms. Eating a healthy, balanced diet and exercising is a good place to start, along with cutting down on alcohol and stopping smoking, if you do smoke.

Vitamins & supplements for menopause

Declining levels of oestrogen can increase your risk of osteoporosis (weak bones), so it’s particularly important to make sure you’re getting enough calcium and vitamin D, both of which support bone and muscle health. If you have concerns about your bones and muscles, talk to your GP.

Eating a healthy and balanced diet is your first port of call for getting all the nutrients you need, but if you’d like to incorporate vitamins and supplements** into your lifestyle, here’s our round up of six to consider to support you during menopause:

Boots Vitamin D 10µg – 90 Tablets (3-Month Supply)

Our bodies produce vitamin D naturally when our skin is exposed to sunlight, but it’s harder to get enough of this vital vitamin during autumn and winter. These supplements contain 10µg of vitamin D which supports healthy bones and muscles. 90 tablets will last you for three months.

Boots Calcium + Magnesium – 180 Tablets (3-Month Supply)

These supplements contain calcium, magnesium and vitamin D which all help support bone and muscle health. Vitamin D is particularly useful for helping our bodies absorb calcium, whilst magnesium helps reduce feelings of tiredness to help you keep up with an active routine.

Wellwoman 50+ – 30 Tablets

This advanced vitamin and mineral formula is specifically designed to help maintain health and vitality in women over the age of 50. It contains 26 nutrients including vitamin B6, B5 (pantothenic acid) and iron which all help to support your energy levels by reducing feelings of tiredness and fatigue.

Boots Skin, Hair & Nails – 30 Tablets (1-Month Supply)

Your skin, hair and nails can go through a lot of changes during menopause thanks to changing hormone levels. This multivitamin contains a blend of 14 vitamins and minerals, including vitamin B2 to help maintain healthy skin, selenium and zinc to help maintain healthy nails, and biotin to help maintain healthy hair.

Boots Cod Liver Oil + Calcium – 60 Capsules (2-Month Supply)

Staying active during menopause is a great way to help boost your mood and ease symptoms, so it’s important to keep your bones and muscles healthy. This supplement contains calcium which supports healthy bones and muscles, and vitamin D which helps our bodies absorb calcium.

MegsMenopause Meno Blend Vitamin, Mineral & Superfood Food Supplement, Vanilla Flavour – 150g

Uniquely formulated for during and after the menopause, this food supplement can be drunk hot or cold and contains calcium to support bones and muscles, and vitamin C which contributes to collagen formation to support healthy skin. There’s also a blend of B vitamins including B3 (niacin) and B5 (pantothenic acid) to help with any feelings of tiredness, along with B6 which contributes to the regulation of hormonal activity.

*Access to treatment is subject to clinician approval. Subject to availability. Charges apply

**Supplements should not be used as a replacement for a varied and balanced diet. Consult a GP or medical professional before taking supplements if you have a medical condition or are taking other medication. Refer to the product information before taking a supplement.