Notes by Nourish

Supporting Your Body Through Menopause

Menopause is a natural life stage, yet many of us feel its impacts: hot flushes, night sweats, mood changes, tiredness, sleep disruptions, sometimes joint aches or shifts in skin and mood. As hormone levels change, your immune system, energy levels, and emotional wellbeing can all feel out of sync.

At Nourish, we see menopause as a transition that can be eased with care, combining targeted supplements, additional nutrient support, and strong diet and lifestyle foundations.

Core Support

Here are some of our top-pick supplement formulas from Nourish that are designed specifically to support women through perimenopause and menopause:

• FabÜ Shrooms Meno & Peri Menopause Support with Lion’s Mane – A vegan blend with seven active ingredients including Lion’s Mane (for cognitive support), magnesium (for tiredness and muscle relaxation), vitamin B6 (hormonal regulation), vitamin D & K2 (bone health).

• Cleanmarine Menomin – An “all-in-one” omega-3 and multivitamin supplement formulated for perimenopausal and menopausal nutritional needs; a good choice especially if you’re looking for something that covers many bases in one.

These make solid foundations; often one of these can cover many of the key areas.

Additional Supports

On top of a core formula, these additional supports can further help depending on what you’re experiencing:

• Multivitamins especially for women over 45 or 50 (for energy, hormones, immune health). E.g. NHP Meno Multi Support 60s | Nourish.ie | Nourish Health Food Store
• Vitamin C & Zinc – For immune resilience, skin health, antioxidant protection, and supporting repair. These are especially useful during times when sleep or stress are disrupted. (While the core formulas often include some, sometimes adding a separate C and Zinc helps to make sure you aren’t missing out.)
• Sage – Sage supplements and teas may help ease hot flushes in menopause, as their natural plant compounds support hormonal balance.

• During menopause, Vitamin D3 and K2 work together to support bone health, helping counter the effects of reduced oestrogen.

• Magnesium – May help with sleep quality, relaxation, nervous system stability, as well as bone and muscle support. If your core diet and lifestyle doesn’t provide enough, Prizmag Bisglycinate is a great option.

Diet and Lifestyle

Supplementation is powerful, but the real power comes when it’s backed up with daily habits. These help your body adapt and balance more smoothly through menopause.

• Balance blood sugar: frequent, well-balanced meals with protein, healthy fats, and fibre help prevent energy crashes, mood swings, and cravings.
• Phytoestrogens & plant-based foods: foods like flaxseed, soy, lentils, chickpeas, seeds, nuts can help mildly mimic hormone activity and ease symptoms.
• Green leafy vegetables -naturally full of nutrients and life force.
• Stay active: weight-bearing exercise (walking, strength training) helps bone density; gentle movement, yoga or tai chi support flexibility, mood, and stress.
• Prioritise sleep: establish calming bedtime routines; keep room cool if hot flushes are frequent; limit caffeine and alcohol, especially later in the day.
• Manage stress & emotional health: meditation, breath work, spending time in nature, talking with friends or support groups, journaling. Menopause is not just physical – emotional care matters.
• Hydration & skin care: forced perspiration, night sweats, dry skin – keeping hydrated, using moisturisers, gentle skin oils helps.

Menopause is a journey, sometimes challenging, often revealing, always deeply personal. You don’t have to go through it alone. With the right supplements, nutrient support, and lifestyle shifts, many women find more ease, steadiness and even renewed energy in this chapter.

If you’d like help choosing what’s right for you drop into any Nourish store. Our team can share product knowledge, help you compare options, and tailor suggestions that fit you. You can also shop online at nourish.ie to explore our menopause support range.