The first step may be to get a supplement that works specifically for your needs, that will help to calm those unwanted symptoms down and improve your quality of life. As well as eating hormone balancing foods (including phytoestrogens), and taking the general supplements above, these are some of my favourite supplements that can really target common symptoms of peri and post menopause. Vaginal discomfort: Vaginal dryness (vaginal atrophy, VA) and dyspareunia (pain during sex) are common symptoms that can be experienced during menopause, and MenoFriend ® is uniquely formulated to provide relief from VA. Learn more in ‘ What is vaginal atrophy’. Hormonal changes affect our cognitive function and the ability to think clearly, make decisions and generally function well mentally. As a result, while supporting the changing hormonal levels, it is also important to assist cognitive function so you can thrive through your menopause journey. Vitamin B12 is known as ‘the energy vitamin’ as it fights fatigue and is essential for producing red blood cells and maintaining a healthy heart. Vitamin B12 is only found naturally in animal foods, so people often use it on a meat-free or low-meat diet.

Allergen-free– DR.VEGAN products are free from many allergens (see drvegan.com for a complete list) Health goals– DR.VEGAN shows you how to support your immunity, energy, digestion, brain, bones, muscles, liver, eyes, heart, skin, nails and hair health goals MenoFriend ® is the #1 natural remedy for relieving menopause symptoms. MenoFriend ® is also a natural alternative to HRT, and can be taken alongside HRT to relieve symptoms where HRT doesn't. MenoFriend ® is a unique plant-based formula of ethically and sustainably sourced botanical herbs, vitamins and minerals to soothe and calm the symptoms of the menopause so you can get on with your days and enjoy restful nights. From your survey, you’ll see what nutrients you’re getting and what you’re not; and how this impacts your health and body. 3. Recommended supplements MenoFriend ® also contains optimal dosages of B vitamins in their most bio-available forms, including Vitamin B6 and Vitamin B12. Vitamin B6 is vital for maintaining hormonal balance, while both Vitamin B6 and Vitamin B12 are vital for our cognitive function and energy through the menopause and beyond. MenoFriend ® also contains highly absorbable Vitamin B3 and Vitamin B5 which contribute to psychological function. 19

Frequently Asked Questions (FAQs)

As I approached 50, I began to realise that menopause was starting for me. At first, the symptoms weren’t too bad; irregular periods, mood swings and fatigue, nothing I hadn’t dealt with before as a woman! But as the years went on, my symptoms worsened. When the hot flushes began to disrupt my sleep and the brain fog impacted my memory, that’s when I knew I needed to look into getting support. MenoFriend ® also contains essential vitamins to support your daily energy and brain function including: Magnesium supports the nervous system and psychological wellbeing. 19 Magnesium can help support women’s transition through the menopause because it plays a vital role in supporting a healthy, balanced stress response. 24 Research has shown that a deficiency in magnesium induces anxiety and ‘HPA axis dysregulation’. 25Magnesium deficiency is much more common in women, particularly if taking a form of oestrogen replacement, like HRT, so It is important to correct the deficiency when entering perimenopause to minimise the potential worsening of menopausal symptoms. 26-27 Immunity: Bone & Muscle Support, Daily Multi-Vitamin, Gentle Iron & Vitamin C, Magnesium, Vitamin B12 and Vitamin D3

Sage Extract, which has been used for generations of menopausal women, owes its natural attributes to its abundance in polyphenols and particularly to ‘rosmarinic acid’, a very important active component of sage leaf. Research shows that sage extract can alleviate both the number of hot flushes and night sweats, among other symptoms. 11 Studies also show Sage reduces the intensity of hot flushes by 50% within 4 weeks. 10 Initially, I went to my doctor. Not a lot was said and I was given HRT. What I had hoped would solve all, actually did very little for me and I was still left with migraines due to the hormonal imbalances I was facing, alongside the hot flushes that I had hoped would ease. Even trying menopause shampoo like Pantene hair biology. I knew there had to be something better, and that’s when I started researching natural remedies and solutions for menopause relief. We unfortunately can't always get everything we need from our diets once we get past 40. There are many reasons for this including soil quality, processing and pesticides, stress levels, our gut health and how much we're absorbing and ageing in general.Stay Calm is a unique blend of natural herbs, adaptogens and minerals that help relieve anxiety and allow your mind and body to cope calmly with stress. It helps to provide emotional balance, focus and natural energy so you can rise to the demands of the day. Vitamin B12

If you feel like you're experiencing symptoms of the menopause which may be impacting on your life - why not take the time this Menopause Awareness Month to take action and make some sense of it all. Vitamin C helps your absorption of Iron and supports a healthy immune system and mood, gives you energy and promotes healthy bones. Iron deficiency can lead to low energy on a vegan diet. Vitamin Tin Maca Root, which is a key ingredient in MenoFriend ®, is often referred to as a ‘hormone-balancing wonder’, and has traditionally been used for physical and mental health support, stamina and vitality. Research shows it helps reduce psychological symptoms, including depression and anxiety. 20-22 Calcium is needed for the maintenance of normal bones and teeth, as well as muscle function and neurotransmission. 19 MenoFriend has 19 naturally sourced and plant-based ingredients including Dong Quai, Red Clover (providing Isoflavones), Wild Yam, Maca Root and B-Vitamins. MenoFriend helps regulate your hormone activity to support a healthy mood, energy, sleep and skin every day.Plant-based Vitamin D3 is vital for a healthy immune system and helps absorb calcium to maintain healthy bones and teeth. Public Health England recommends all adults take Vitamin D daily, particularly in Autumn and Winter. Choline Magnesium provides normal muscle function support and evidence shows it may improve bone density and reduce bone loss in postmenopausal women while also improving cells’ sensitivity to hormones, which can help ease menopause symptoms. 50 With its natural plant oestrogens, research has shown Dong Quai to help support libido in men and women. Red Clover is acclaimed to help eliminate menopausal discomfort and support your cardiovascular function, normalising blood pressure, helping strengthen your blood vessels and increasing the elasticity and strength of blood vessels and capillary walls. Sage is acclaimed for helping to maintain working memory and brain performance, contributing to your memory function and alleviating those low moments.

Red Clover Extract is a source of phytoestrogens, which are natural plant compounds with oestrogen-like properties. 1 Isoflavones are a specific type of phytoestrogen that has been extensively researched for providing relief from menopausal discomfort. The frequency of hot flushes is significantly reduced with the intake of isoflavones, without the side effects that can be experienced with conventional treatments such as HRT. 6 Wild NutritionBespoke Woman Botanical Menopause Complex– this formula combines herbs, organic botanicals, ashwagandha & Food-Grown® Magnesium to support the natural shifts that occur both physically and emotionally during the peri-menopause and menopause. Note: Food supplements should not be taken as a substitute for a varied, balanced diet and healthy lifestyle. If you are pregnant, breastfeeding, taking any medications, or under supervision, please consult a doctor or health professional before use. A multi-nutrient formula with Calcium, Magnesium, Vitamin D3 and Vitamin K2 to maintain healthy bones and muscles. It’s perfect for people concerned about bone and muscle health and aids recovery from strenuous physical activity. Magnesium

Specially formulated with natural ingredients like Chamomile to help you get a better night’s sleep. Vegan Nights help you to sleep and allow your mind and body to rest so you wake up rejuvenated for a new day. Stay Calm Other areas of your wellbeing that need support during the menopause include your gut health, including IBS-related symptoms, bloating, vaginal symptoms and declining libido. When researching, I found DR.VEGAN’s menopause supplement, MenoFriend®. This product claimed to help a range of menopausal symptoms. Initially, I was dubious about its claims, however, I saw that DR.VEGAN had conducted a series of research across 1000s of women and they found that 88% felt relief from some of their symptoms from the product and I thought this was a good reason to at least give it a try!