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Magnesium For Menopause

As one of the most important minerals in the human body, magnesium plays a crucial role in supporting women's health during the menopausal transition. It helps strengthen bones, balance hormones, and influences mood regulation. Fluctuations in hormone levels can lead to various symptoms such as hot flushes, insomnia, mood swings, brain fog, and more. Magnesium can be a valuable ally in alleviating these symptoms and promoting a smoother journey through menopause.

The Impact of Menopausal Symptoms

Magnesium deficiency can accelerate the aging process and exacerbate menopausal symptoms.

Menopausal symptoms can have a significant impact on the quality of your life during this phase. Hot flushes, which affect around 75% of menopausal women, can be disruptive and very uncomfortable. Insomnia and mood swings are also prevalent, contributing to fatigue and emotional instability. These symptoms are often a result of hormonal changes, particularly a decline in oestrogen levels, highlighting the importance of finding effective ways to manage them to bring relief.

Magnesium deficiency can accelerate the aging process and exacerbate menopausal symptoms. For instance, low magnesium levels have been linked with high blood pressure, heart disease, diabetes, and lack of sleep.

Make a Smoother Change with Magnesium

It may surprise you to know that your body needs magnesium for more than 300 enzymatic reactions. It is the fourth most abundant mineral in your body, essential for many vital functions such as metabolic processes, building proteins and producing energy.

By making sure you are getting enough magnesium, you can support a smooth menopause by maximising your absorption of nutrients and maintaining mineral balance.

Benefits of Magnesium for Menopause Relief

Although magnesium is vital for health throughout your life, during menopause it is even more important.

Although magnesium is vital for health throughout your life, during menopause it is even more important.

Magnesium for Sound Sleep

Due to its relaxation properties magnesium has been shown to help during menopause by promoting better sleep and reducing the frequency and intensity of hot flushes and night sweats.

Maintaining Hormone Balance

Studies have found that magnesium helps efficient hormone release and the way in which your cells manage your circadian rhythm. This is what keeps your body clock functioning efficiently and prompts you to react appropriately to the differences of day and night. In turn, this creates the benefits of getting sound sleep or feeling wide awake. It also helps control your body temperature.

During menopause, your body's hormones are changing, with oestrogen levels declining, and this leads to various symptoms. The way magnesium works is to help your body to regulate and rebalance oestrogen levels.

Magnesium for Bone Health

Between 10-30% of postmenopausal women are affected by low bone mineral density and this deficit increases with age. About 60% of your magnesium is stored in your bone tissue and this plays a vital role in avoiding osteoporosis. Research has found that, along with calcium and vitamin D, magnesium is a vital factor in the prevention of low bone mineral density.

During your lifetime, bone tissue is in a state of constant flux which is your body’s natural method of strengthening bones. This natural process is known as osteoclast activity, and it involves bone cells being constantly degraded then rebuilt to create greater strength.

The bones of younger people rebuild more quickly and effectively than with older people, and during menopause, when oestrogen levels are falling, there is a spike in osteoclast activity. This results in higher levels of bone loss because bones are being broken down more quickly than they can be rebuilt. The outcome of this process often means weakened, more porous bones.

A study involving 20 women with osteoporosis found that supplementing with magnesium citrate for 30 days resulted in decreased bone turnover, suggesting a reduction in bone loss.

In a seven-year study involving 73,684 postmenopausal women on a high intake (334-422 mg) of magnesium showed greater bone mineral density improvements.

Magnesium for Joint Pain

One of the side-effects, often brought on or made worse by menopause, is joint pain. Oestrogen plays a major role in the onset of musculoskeletal pain during menopause as oestrogen affects cartilage which is the connective tissue inside joints. Oestrogen’s impact on bone regeneration is also connected to inflammation in joints and bones.

Research has found that low levels of magnesium increase the joint pain associated with osteoarthritis and some relief can be gained from the addition of dietary or topical magnesium during the time of menopause.

There is ongoing research on magnesium’s beneficial role in cases of rheumatoid arthritis, and other autoimmune syndromes such as fibromyalgia, which often appear to be made worse by menopause.

Muscular Pain

Magnesium is known to help with muscle function, easing some of the cramps, aches and pains that can present themselves during menopause. It has long been known that soaking in an Epsom salt bath can relax sore muscles and relieve pain in the shoulders, neck, and back. What may not have been so commonly realised was that these benefits were due to the magnesium in Epsom salts.

Holistic Approach to Menopause Management

The holistic approach to menopause management involves regularly incorporating magnesium rich foods such as leafy greens, bananas, dark chocolate, nuts, seeds, and whole grains into your diet.

The holistic approach to menopause management involves regularly incorporating magnesium rich foods such as leafy greens, bananas, dark chocolate, nuts, seeds, and whole grains into your diet. Dietary supplements can also be very beneficial in ensuring adequate magnesium intake. As well as adjusting nutrition, stress management techniques like yoga, meditation, or mindfulness can support you as you cope with this challenging phase in your life. Drinking plenty of water and keeping as physically active as possible will also pay great dividends.

Although magnesium is present in a wide range of foods, research has found that many people don’t get enough magnesium from their diet to sustain optimum levels for achieving health benefits. This is mainly due to the processing of many foods and because for many people, the inclusion of lots of beans and wholefoods in their diet has failed to become a regular habit.

Here's a more extensive list of those foods which can help your magnesium intake:

Magnesium Supplements

Choosing to take magnesium as a supplement may be confusing as there are several different forms. The main types of magnesium available are aspartate, carbonate, citrate, glycinate, lactate, and malate. You may see magnesium with added calcium and vitamin D which are also important minerals for bone health.

The forms of magnesium which are known to be most easily absorbed by the body are magnesium glycinate, malate, aspartate, and citrate. A good multivitamin should contain magnesium to help meet daily needs and this is a helpful choice for women beyond the age of fifty years.

Our range of magnesium supplements:

Magnesium Body Spray – Original – A high-concentration spray for topical use giving fast and optimal absorption as it is applied directly to the skin so has no impact on the digestive system. It is excellent for relief of muscular pain and cramp and assists with the absorption of calcium to give added support to healthy bones.

Magnesium Body Spray – Sleep - A super-fast absorbing form of magnesium which can be applied to any part of your body before retiring for the night. Helped by added herbal oils such as lavender and chamomile, it supports sound sleep but also helps with muscular pain. Because this is a topical spray it by-passes the digestive system, so a great advantage if you suffer with indigestion, heartburn, or any other digestive tract issues.

Magnesium Bisglycinate - A highly bioavailable supplement with the added advantage of being gentle on the digestive system. The addition of glycine may help with sleep and hormones.

Magnesium Malate - A highly bioavailable form and the addition of malic acid gives added relief from pain.

Wholefood Multi-Vitamins and Minerals – As well as magnesium, this supplement is rich in the necessary vitamins and minerals for optimal wellbeing. A fact well worth noting is that this is a supplement made from natural wholefood vitamins, rather than synthetically produced vitamins. With synthetic vitamins the absorption rate can be as low as 2%, therefore 98% of the supplement is excreted with no absorption. Whereas with wholefood forms of vitamin supplements, 100% is absorbed and used by the body.

Adding Magnesium to Your Routine

Incorporating magnesium into your daily wellness routine can be as simple as taking a magnesium supplement, adding magnesium rich foods to your meals, or by choosing to use a mixture of both. It is very unlikely that you will exceed your body’s magnesium needs as your kidneys will only take what is needed by your body and any remaining magnesium will be eliminated. However, if you have certain health issues, particularly cardiology related problems, you may wish to consult your GP to check on the level of magnesium you should be aiming for.

Whether through oral supplements, topical sprays, Epsom salt baths, or by redesigning your diet to include more magnesium rich foods, finding ways to increase your magnesium intake can provide menopausal relief and promote overall well-being.

By embracing a more holistic approach which includes magnesium, you can enhance the quality of your life during menopause and beyond.

Further Reading on Magnesium and Menopause

Magnesium Bisglycinate: A Mineral Worth Its Salt

Magnesium Malate: What is it, and how can it help you?

Menopause and Joint Pain

Fatigue and Low Energy: Could Menopause be the Culprit?

Our Promise

When it comes to keeping you informed on health and nutrition, we’re here for you and aim to help where we can. If you would like to discuss any aspect of using natural supplements, or would find advice helpful, please feel free to contact us on 01297 553932

Ashwagandha for Menopause

For every woman there comes a time in her life that marks the end of fertility and the beginning of physical and emotional changes. Whilst some women breeze through this transitional phase, for others it can be a time of challenge. Have you considered Ashwagandha for menopause?

Ashwagandha for Menopause: A Natural Solution

Ashwagandha, botanical name Withania somnifera, also known as Indian ginseng, has been the subject of various clinical studies and has been found to give safe and significant relief to the symptoms of menopause as well as providing other health benefits.

Ashwagandha has been revered in Ayurveda, an ancient Indian system of medicine, for centuries for its ability to promote female health and well- being. Ayurvedic practitioners view ashwagandha as the holistic approach to menopausal symptoms, addressing not only the physical manifestations but also the emotional and spiritual aspects of women's health.

Ashwagandha can relieve symptoms of menopause


Ashwagandha is a powerful adaptogen which is a plant with active ingredients that effects how your body copes with stress, anxiety and fatigue. When you take a supplement with adaptogenic properties, it targets specific areas where stress is present, causing things to be out of balance. For a plant to be recognised as an adaptogen it needs to have certain qualifying factors, namely:

The process of homeostasis is achieved by the properties in the herbal supplement either increasing or decreasing chemical reactions in your body. So, if you’re stressed you will have high cortisol levels, and this is where an adaptogen will respond by lowering the amount of cortisol produced by your body. If you are chronically fatigued, this means your cortisol levels may be too low and an adaptogen will boost them to a more stimulating level.

Ashwagandha is a first-class adaptogen which has been used for over 3,000 years by Ayurvedic medicine to balance hormones as well as to support physical and mental wellbeing.

What Symptoms Can Menopause Bring?

Ashwagandha can reduce the severity of menopause symptoms such as hot flushes, night sweats and anxiety.


It’s very common to experience a variety of symptoms both in the phase of perimenopause as well as during menopause itself. The onset of physical and mental issues that are totally new to you can throw you into a whirlpool of confusing emotions. So, what are the main bugbears of menopause?

Hot Flushes

You will probably find yourself coping with hot flushes, which are possibly one of the most commonly experienced symptoms of menopause. They can be inconvenient, uncomfortable, and occasionally embarrassing in certain situations.

Night Sweats

Can turn what should be a peaceful night’s sleep into a real trial. Women have been known to seek the cool of the garden in the early hours of the morning. Think in terms of a duvet with the lowest tog rating available, and a very quiet fan or air conditioning unit.

Mood Swings

These are because your hormone levels are everywhere. Low oestrogen levels can cause irritability, tiredness, anxiety, and sleeplessness. Hormonal changes can also alter your levels of serotonin and norepinephrine, and these are linked with mood.

Vaginal Dryness

Around the time of menopause your body produces less oestrogen which is the hormone that keeps the vagina lubricated. Oestrogen also maintains the vaginal lining’s thickness and elasticity. When levels of oestrogen decline this causes thinning and drying of the vaginal walls. It can also result in inflammation. This is known as vaginal atrophy, certainly not great for your libido, but it is a condition that can be managed successfully.


During the perimenopause and menopause your hormone levels fluctuate. Oestrogen declines and both progesterone and testosterone also reduce. These changes have a significant impact on your body. The hormone progesterone is responsible for feelings of natural calm, it helps to boost mood and increases pain threshold levels. Progesterone also supports restful and rejuvenating sleep so as your levels diminish sleep may be elusive.

Getting regular exercise helps with a healthy sleep pattern, and drinking plenty of water is necessary as due to reduced oestrogen levels your body struggles to hold onto enough fluid, and this causes cell dehydration.

Menopause can cause insomnia and fatigue.



These can begin during menopause or sometimes, if you already suffer with headaches, they may get more frequent. Low oestrogen levels are one of the causes, along with stress.

You may experience the onset of hormonal migraines. These are more intense than hormonal headaches and they usually affect just one side of your head. Sometimes these types of migraine may be preceded by nausea and vision disruption. A non-migraine headache is more likely to be spread more generally around your head.

If you are taking HRT this can, in some cases, make headaches worse.

Brain Fog

This can cause a great deal of frustration as a normally great memory and sharp organisational skills may be temporarily compromised. This is usually a result of lower levels of oestrogen and testosterone. Brain fog is a very common symptom of perimenopause and menopause, and your thinking may be clouded.

This may make it difficult to function well at work, and even when reading you may struggle to concentrate. Many women fear that they have the beginnings of dementia, especially if it is something which has been in their family, but brain fog brought on by decreasing hormone levels is very common and there are treatments, both pharmaceutical and natural, that can help with mental clarity.Oestrogen stimulates the brain, it helps with the growth of new cells and when it diminishes in midlife, your brain goes into a state of deprivation. Research has found that there is a reduction of brain energy during menopause, and this can trigger hot flushes, night sweats, anxiety, depression, as well as brain fog.

Testosterone which is produced by the ovaries strengthens neurons in the brain and supports mental clarity. It also strengthens arteries that supply blood flow to the brain, and this is important to protect against memory loss.

Fortunately, it is possible to support brain health with simple lifestyle changes such as a healthy diet, sufficient exercise, and good quality sleep.


Lying awake as the hours tick by can be distressing. You may find yourself getting anxious because you can’t sleep, and this only serves to make the situation worse. Fortunately, natural help is at hand.

Low Libido

Hormonal changes, along with trying to cope with fatigue, vaginal dryness, hot flushes, night sweats and mood swings may just make you less amorous than usual.

Joint and Muscle Pain

Oestrogen receptors are all over your body, including the joints, and declining hormone levels at the time of menopause can add to pain caused by inflammation from wear and tear and ageing.

Anxiety and Depression

Hormonal changes during menopause often bring heightened anxiety and depression. This is not unusual, and it is possible to get understanding help from professionals. The NHS have some excellent contact information where you can get support and the reassurance that you that you are not alone with this problem. This is the web page you need to access this help.

Everyone is different and not everyone will have the same set of symptoms during their menopausal journey. These symptoms can be challenging to cope with and while there are various treatment options available, many women are now choosing more natural solutions to find relief.

Benefits of Ashwagandha for Menopause

Ashwagandha can help ease symptoms of menopause


Various studies have shown that taking ashwagandha can help ease symptoms of menopause, paving your way to a smoother transition from the fertile years to a serene post-menopausal phase in your life.

Research studies into the main reasons why ashwagandha can support the symptoms of menopause have pinpointed its adaptogenic properties which have been found to have a stabilising effect on fluctuating hormone levels, easing symptoms such as hot flushes, night sweats, mood swings, anxiety, fatigue, and sleep disturbances.

Here are some of the areas where ashwagandha will give support:

Anxiety and Depression

Many women find they suffer with anxiety and spells of depression during menopause. As well as its ability to ease the effects of hormonal changes, ashwagandha will reduce levels of cortisol and this helps to stave off mood swings and eases other side effects of anxiety.

Weight Management

Maintaining a healthy weight during menopause is important for overall well-being, and for preventing other health concerns. Ashwagandha helps you manage weight gain by supporting a healthy metabolism.

Ashwagandha helps you get more restorative sleep, and this promotes fat burning, whereas lack of sleep causes you to store fat.

Reducing levels of the hormone cortisol is a further help as elevated levels are linked to weight gain.

Enhancing Cognitive Function

Keeping your mind sharp is crucial during menopause. Ashwagandha has been shown to support cognitive function, including memory and focus, which are commonly affected during this stage.

Bone Health

Ashwagandha may help to maintain bone health and reduce your risk of osteoporosis, a common concern for menopausal women.

Promoting Restorative Sleep

Due to various factors, such as night sweats and anxiety, menopause can make a good night’s sleep difficult to achieve. Ashwagandha is well known for its properties which help with quality sleep.

Anti-ageing and Stress Reduction

Various factors such as unhealthy lifestyle choices, lack of exercise, mental stress, and environmental pollution, have compromised our DNA replication and repair processes, leading to inflammation and chemical instability. This results in our bodies suffering the signs of ageing long before they should.

Due to a lack of pharmaceutical remedies, scientists are working on solutions to this widespread problem, and are focussing on exploring the expertise of thousands of years of natural and traditional formulations which have the potential to delay ageing.

Ayurvedic medicines have been the subject of these studies and it has been discovered that there are certain traditional herbal formulations, known in Ayurveda as rasayana, which promote heightened immunity, increased vitality and longevity whilst also protecting from excessive stress.

Ashwagandha is the flagship herb of Ayurvedic medicine for its anti-ageing and rejuvenating properties. It is also heralded for its stress reducing capabilities, so providing valuable support in helping manage the emotional and physical stress that often accompanies menopause.

Boosting Libido and Oestrogen Levels

One area that can be significantly impacted by menopause is sexual health. Ashwagandha has shown promise in boosting libido and improving sexual function in menopausal women. This herbal supplement also plays a role in balancing oestrogen levels, contributing to overall hormonal harmony.

Incorporating Ashwagandha into Your Routine

Taking Ashwagandha as a supplement can help you through the menopause


To experience the benefits of ashwagandha for menopause, it is usually taken as a herbal supplement. It is available in various forms, including capsules, powders, and tinctures. It is recommended to start with a low dosage and gradually increase it as you feel necessary. As with any supplement, it’s advisable to consult with a healthcare professional before starting an ashwagandha regimen, particularly if you have any pre-existing medical conditions or are taking other medications.

Our Ashwagandha Root capsules are made from ashwagandha sourced from India, containing a minimum of 5% withanolides. This ashwagandha is the highest concentration, full-spectrum root extract on the market, retaining all the natural constituents of the herb in the original balance. It has been the subject of the most extensive set of research studies and clinical trials. Read more about Ashwagandha Root Capsules.

Top 10 Key Takeaways

Further Reading

You may be interested in reading some of our other blogs on women’s health and menopause:

Our Promise

When it comes to keeping you informed on health and nutrition, we’re here for you and aim to help where we can. If you would like to discuss any aspect of using natural supplements, or would find advice helpful, please feel free to contact us on 01297 553932.

In 2019 we created, by means of our nutritional expertise and the powerhouse of healing provided by Mother Nature, two new supplements specifically to support women through the physical and emotional rollercoaster of menopause and perimenopause. The supplements, which were the subject of our study, consist of two different blends of natural herbal compounds known to help with the side effects experienced by so many women during menopause.

Menopause Day and Menopause Night Capsules can naturally support you through the Menopause.

The Menopause Support Day supplement is designed to target hot flushes, mood swings, fatigue and to balance hormones.

The Menopause Support Night supplement is to ease the problems of night sweats, anxiety, restlessness and to balance hormones.

The Aim of Our Trial

Because these two products were new to the market, we decided to undertake an effectiveness trial to get feedback from women currently experiencing menopausal symptoms. The aim was to positively establish the success rate, or otherwise, of the supplements and in particular, to provide verification of how the supplements affect the various side effects associated with both perimenopause and full menopause.

The protocol of the trial involved issuing eligible participants with an initial questionnaire to establish the main menopausal symptoms experienced. After the questionnaires were completed and returned, each participant was given a six-week supply of the day and night capsules, after which a second questionnaire was sent out, together with a further six weeks course of supplements. A final questionnaire was then issued, and the outcome of our study was based only on the findings taken from those women who had completed both six-week courses of supplements and fully answered all three questionnaires. We are delighted to share with you the results of the trial.

Results of the Menopause Trial

Reduction in Instances at End of Supplement Trial results

Menopause Supplement Trial results - Instances at Start of Trial vs Instances at End of Trial

As you can see from the chart and graph, there are very significant reductions in the negative effects of the most commonly experienced symptoms over the twelve weeks of the trial.

Comments and Quotes Pre-Trial

Here are some of the comments and quotes (verbatim) we received from the start of the trial, before supplementation began:

Feedback at the End of the Trial

Now here are some of the comments/quotes (verbatim) after 12 weeks of taking the supplements:

Findings and Conclusion

Finally, we asked the question: Would you recommend the supplements to someone experiencing menopausal symptoms?

93% of the women included in our trial said they would recommend our Menopause Day and Night supplements to someone experiencing menopausal symptoms.

The conclusion, the results of the trial were highly positive and gives reassurance that Menopause Day and Menopause Night capsules provide safe, natural and effective support during a time when hormonal fluctuations can result in a diverse range of issues which invariably bring discomfort, anxiety and stress. The vast majority of the women taking part in the trial found significant relief from taking these supplements.

If you would like to discuss any aspects of our menopause support natural products, you can give us a call on 01297 553932 or email: [email protected]

We know about mood swings, hot flushes, night sweats and dizzy spells, but joint pain…? Can menopause really be blamed for those aching shoulders and knees? We discuss the connection between menopause and joint pain.

Connection Between Menopause and Joint Pain

The fact that increased levels of pain very often present themselves at the same time as menopause is not as well understood as some of the more overt menopausal side effects such as hot flushes, night sweats, mood swings, dizziness and headache. Although the precise link between joint pain and menopause is still being researched, it is obvious that chronic pain and swollen joints in such large numbers of women during menopause is no coincidence and the following factors all contribute to inflammation which is at the root of the problem:


Oestrogen is known to protect us from inflammation, and therefore diminishing levels of oestrogen may well be one of the reasons for joint pain and stiffness during menopause. Falling oestrogen levels affect the body’s ability to regulate fluid within the cells and can lead to dehydration. This means that the body can’t retain enough water to lubricate joint tissue. This also impacts upon cartilage, ligaments and tendons. A high percentage of cartilage is made up of water and it is cartilage which cushions the bones within a joint. Water is also present in the synovial fluid, a gel which surrounds cartilage and prevents friction when we move our limbs, so this is certainly a reason for increased inflammatory pain.

Hot flushes and night sweats

Both cause much perspiration with resultant dehydration so kidneys can struggle to expel uric acid. This leads to the formation of crystals which accumulate around the joints and cause inflammation. It’s a good idea to remember to keep drinking plenty of water to flush through your kidneys and to generally keep you hydrated to help avoid stiff, aching joints.


Menopause and joint pain often happens due to stress levels. This is possibly the last thing you would associate with inflammatory pain, but it is a direct contributor. Many strange feelings, both physical and mental, are taking place during menopause so it’s hardly surprising that stress pays its part in the overall feeling of discomfort. Stress causes your body to make an excess of the hormone cortisol and this can cause inflammation if it hangs around for long periods of time.

Weight Gain

Putting on weight during menopause is a very common problem. Decreasing oestrogen levels play havoc with the body’s ability to metabolise carbohydrates and the resultant stored fat goes on stealthily. It’s particularly cruel because it happens without any dietary change. It’s also very challenging, when joints are sore and you are feeling tired and stressed, to feel much like exercising, but a reduction in activity during the menopause can easily add to weight gain. Even losing a few pounds will help your joints and make moving around less of a trial. Another tip to help minimise joint pain is to improve your posture so that you don’t put too much pressure on joints by slouching.

Joint Pain - Risk Factors

holding knee


Tips for Managing Menopause and Joint Pain

There are things you can do to help yourself cope with chronic pain during menopause and one of the main medically recognised ways of keeping joints mobile is by being active. ‘Be sure to do plenty of exercise.’ It’s one of the most recited mantras heard by women all over the world, but how easy is it to exercise when your knees, hips, spine and shoulders are aching?

Instead of thinking in terms of exercise, think more about the importance of movement. This is the key to minimising pain in the long term:

Low impact exercises, such as aqua aerobics, can help to ease menopausal joint pain.


Control Weight

It’s one of those times in life when keeping weight at a healthy level may prove more difficult than in the past. The best way is to change a few lifetime habits so that you don’t end up yoyo dieting, which has been found to be more dangerous than just keeping at a steady weight (even if this happens to be slightly higher you would like). Fad diets, or seriously restrictive diets, are very rarely sustainable; weight soon piles back on and such fluctuations put a big strain on the heart and other major organs.

Try to replace some regular foods which are high in carbohydrate, fat and sugar with lower fat, higher fibre and less refined alternatives. For instance, you could replace white potatoes and chips with sweet potatoes which are delicious when mashed or sliced and baked in the oven with just a drizzle of olive oil. Switch white rice and pasta for brown rice and quinoa. Exchange some red meat meals with white meat and fish and try to enjoy a couple of meals a week which are purely plant based.

Drink More Water

This is a very easy but highly effective way of keeping the body, including joints, hydrated and supple. Menopause causes our bodies to lose water and this needs to be regularly replaced. Drinking plenty of water also helps with weight loss.

Use Ice Packs

These can help ease the burning pain of inflammation. Put the ice pack onto the affected area to reduce swelling, but always place a tea towel or soft cloth between the ice pack and your skin to avoid damaging the skin.

The Effect of Mental Stress on Joint Pain

Being in an almost constant state of anxiety and stress increases the way you handle physical pain. It’s a surprising realisation that relaxation is something most of us have to learn. Perhaps because we’ve allowed ourselves to be swept along on a tide of time-sensitive activity for many years, our instinct to know when to just let go has pretty much disappeared. Some of the best ways of learning to relax, apart from closely observing the habits of the family cat, are as follows:

Yoga and stretching can lower stress and strengthen muscles, limbs and joints.


Emphasis on Sleep

Give it priority in your life. Sleep is what heals you and gives quality to your waking hours. Sleep is totally vital in helping keep pain at bay. Have you noticed that when you’ve had a wakeful night, the next day you feel every ache and pain known to man?

Sleep is what heals you and gives quality to your waking hours


Anti-Inflammatory Foods

Blueberries, ginger and turmeric have anti-inflammatory benefits to prevent muscle and joint pain caused by menopause.


What you eat can have a significant effect on inflammation and therefore on the pain levels you experience. Some foods are known to be anti-inflammatory and carry the accolade of being ‘super-foods’. Among the top players in this category are blueberries, fresh ginger and turmeric. Whizzed in a blender with some chilled natural yogurt, these give a boost of anti-inflammatory support in the form of a breakfast smoothie.

Other excellent food choices are oily fish such as salmon, dark green leafy vegetables, particularly spring greens, spinach and kale. Nuts (fresh, unsalted) and a little chocolate, particularly dark chocolate – go on, force yourself.

Pharmaceutical Help

Over-the-counter nonsteroidal anti-inflammatory medication (NSAIDs), such as ibuprofen, can give temporary relief by reducing inflammation and thereby easing pain, but all pharmaceutical medications carry side effects. It may help to discuss with your GP the best route to take when choosing pain relief rather than embarking on prolonged use of NSAIDs.

Your GP may offer you hormone replacement therapy (HRT), particularly if you also have other problems associated with menopause, but it’s important that you are made aware of the possible risks involved before making your decision.

Help from Supplements

Clinical studies have found that certain natural substances have a proven anti-inflammatory effect:

Curcumin supplements have anti-inflammatory properties to prevent joint pain caused by menopause.


Summing Up

It would seem that there is a very good case for regarding joint pain at the time of menopause as one of the side effects of hormonal change. To give yourself the best chance of a natural (and fully vegan) solution to joint pain, we have created a supplement bundle incorporating all three of our top-rated anti-inflammatory products.

joints bundle blog

Fluctuating hormones are at the root of so many issues associated with menopause and we have devised two blends of high-performance herbal extracts and compounds to ease you through this challenging time. The Day Capsules and the Night Capsules have been the subject of rigorous clinical trials and have proven to have very positive supporting qualities to help you at this challenging time in your womanhood.

menopause combo blog

The team at Supplement Place will be pleased to offer information and advice on natural supplements for menopause-related issues. Call us on 01297 553932 (Monday to Friday from 9.00 am to 4.00 pm) or email: [email protected].

But there is light at the end of the tunnel. For many women headaches are connected to fluctuating hormone levels but after menopause they often become less intense and may even ease off significantly.

Why Are Headaches Connected to Menopause?

Headaches often occur during the time of approaching menopause, which is usually between the ages of 45 and 51 years. This time is known as perimenopause, but everyone is unique and there is no set pattern. Many women experience menopause much earlier, and for women who have had hysterectomy, they have all the same menopausal effects to cope with regardless of their age.

At the time of perimenopause there are fluctuations of oestrogen, progesterone and testosterone and hormone levels begin to fall. Although this may be a haphazard process, these fluctuations can often trigger headaches. The types of headache caused by hormonal change will also vary considerably:


Hormonal fluctuations during the menopause can contribute to migraines.


One of the most disabling of headache disorders is migraine. It is triggered by various factors, but there is clinical evidence which shows that hormonal fluctuations are one of the most prevalent triggers. This is particularly true during the perimenopausal phase and is caused by major fluctuations in oestradiol levels.

For some women, migraines are experienced during their reproductive years, and particularly in conjunction with taking hormonal birth control medication. The migraine headache often presents as a throbbing pain on one side of the head but there are various types of migraine:

According to NHS UK, migraine is thought to be the result of temporary changes in the chemicals, nerves and blood vessels in the brain. NHS report that around half of all migraine sufferers also have a close relative with the condition, suggesting that genetics play a part. Migraine can, in certain cases, predispose sufferers to stroke, and this raises questions on the advisability of menopausal hormone medication. It has been found that hormone replacement therapy delivered via a patch on the skin rather than orally, gives a more stable level of oestrogens. A low transdermal dose is also safer in terms of vascular health.

Hormone replacement therapy can give a more stable level of oestrogens to counteract migraines associated with menopause.


If you are prone to migraine headaches or if they are a new problem associated with perimenopause, you may wish to discuss the risks of HRT with your GP should you be offered this course of treatment.

In establishing the incidence of migraine headache amongst menopausal women, a questionnaire survey was carried out on 1000 women consecutively attending a menopause clinic at Leicester Royal Infirmary. Weight, blood pressure and smoking status were taken into account. The results were recorded from 850 participants where 240 women reported a history of migraine. Most women had headaches more frequently than once monthly and 520 women had had at least one headache in the preceding week. Stress was found to be the most common trigger factor and a significant group of women reported headaches which became worse at menopause and showed variable response to HRT.

The study reported that headache symptoms improved with age and increasing diastolic blood pressure. It was concluded that headache is a substantial problem during menopause and also amongst HRT users. It was found to be difficult to predict which women will develop worse headaches at menopause and with HRT but a history of migraine and reduced coping with stress were significant factors.

Will My Headaches Disappear After Menopause?

woman suffering from a headache caused by the menopause

Some women report hardly ever having suffered with headaches until they reached perimenopause, whilst others, who have suffered for most of their lives, found that after menopause their headaches mysteriously ceased. It is quite possible that if you have suffered with headaches, and even migraines during your fertile years, but mainly at times of menstruation, that they will diminish following menopause. It is also very likely that if your headaches began during perimenopause that they will disappear after menopause itself has taken place. This is almost certainly due to the fact that your hormone levels will have settled at a constant low.

Tips for Easing Headache

There are a number of things you can do which will give some degree of relief from the misery of headache:

ginger can be used to combat headhaches caused by the menopause

Natural Relief for Menopausal Headaches

The essence of alleviating many of the undesirable side effects of menopause is to achieve a stabilisation in the fluctuation in hormone levels. To this end, we offer a range of natural products known to support and help relieve the symptoms of menopause.

To make life easier for you, we have created two products by blending the active ingredients of widely acclaimed and effective herbs to support you through the trials of menopause. These are carefully formulated and unique combinations of the best and most effective natural herbal extracts and vitamins and are available in capsule form. They are called simply Menopause Support Day and Menopause Support Night. These capsules will help balance hormones and ease the negative effects of menopause at those times when they are most needed. If the balance of hormonal fluctuation is
Stabilised, the onset of symptoms such as headache are likely to be reduced or alleviated.

Many women appreciate the fact that natural health provides an alternative to taking the pharmaceutical route to help alleviate the problems associated with menopause and give support which doesn’t carry the risks of taking HRT.

Extra Professional Support

The British Menopause Society (BMS) has a wealth of information, advice and support on hand. The service provides a guide for healthcare professionals but also to anyone in need of advice. There are various ways of tapping into the support given by the BMS such as phone calls with specialist nurses, information sheets, newsletters, meetings, seminars and workshops on all the aspects of menopause. Many of their guides are available as free downloads but some of their services have to be paid for. BMI also have a facility which can help put you in touch with a recommended and verified menopause specialist local to you.

The team at Supplement Place will be pleased to offer information and advice on natural supplements to support you through the menopause. Call us on 01297 553932 (Monday to Friday from 9.00 am to 4.00 pm) or email: [email protected].

It is a medically recognised fact that feelings of dizziness are commonly experienced at the time of perimenopause as well as during menopause itself. The term ‘dizzy’ is used to cover three main sensations and all three have different causes. It helps to identify which kind you’re experiencing before seeking the best management plan.

Various Types of Menopausal Dizziness

Feelings of dizziness are commonly experienced at the time of perimenopause and menopause.


What Causes Dizziness During Menopause?

The precise reason for dizziness during menopause has not been conclusively established, but certain contributing factors have been identified:

A vestibular migraine is caused by fluctuating hormones and will likely occur during the perimenopause.


Dizziness Unrelated to Menopause

Dizziness can often be experienced, which has nothing whatsoever to do with menopause. Some of the reasons for general dizziness are:

The Medical Route to Managing Menopausal Dizziness

Speak to your GP about the menopause and migraines.


In the first instance, it’s advisable to get your GP to check your symptoms so any underlying conditions can either be ruled out or managed accordingly. If you can first identify the type of dizziness you are experiencing this will help your doctor to investigate the most likely cause.

Following your appointment with the GP, if it is confirmed that the most likely reason for your dizziness is menopause, and if you also have other menopause-related problems, you may be offered hormone replacement therapy (HRT). At this point, your doctor should make you aware of the possibility that taking HRT could increase your risk of stroke, heart attack and breast cancer.

The Natural Health Route to Managing Menopausal Dizziness

Menopause is not a disease but a naturally occurring part of a woman’s life. In spite of this, it brings with it a variety of unwelcome issues, which can cause distress. Many women prefer to manage these issues by natural means, and certain traditional herbal extracts have stood the test of time in helping to stabilise the effects of fluctuating hormones.

Help is at hand in the form of a blend of the active ingredients of widely acclaimed and effective herbs to support you through the trials of menopause. Our very carefully formulated combinations of the best and most effective natural herbal extracts and vitamins are available in capsule form, called simply Menopause Support - Day and Menopause Support - Night. These capsules will help balance hormones and ease the negative effects of menopause at those times when they are most needed.

To further minimise the effects of dizziness without the use of pharmaceutical drugs, there are certain things you can do to help yourself:

Making healthy choices such as fresh fruit, plenty of vegetables and lean protein can minimise migraines.


Additional Professional Support

The British Menopause Society (BMS) has a wealth of information, advice and support on hand. The service provides a guide for healthcare professionals but also to anyone in need of advice. There are various ways of tapping into the support given by the BMS, such as phone calls with specialist nurses, information sheets, newsletters, meetings, seminars and workshops on all the aspects of menopause. Many of their guides are available as free downloads but some of their services have to be paid for. BMI also have a facility which can help put you in touch with a recommended and verified menopause specialist local to you.

The team at Supplement Place will be pleased to offer information and advice on natural supplements for menopause-related issues. Call us on 01297 553932 (Monday to Friday from 9.00 am to 4.00 pm) or email: [email protected].

With the change of life comes a plethora of physical and emotional challenges with which the mind and body has to cope. One of these is a feeling of almost constant exhaustion, yet most women blame their chronic tiredness on anything other than what is happening to their hormones.

Yes, Menopause Can Cause Fatigue. But Why?

The first sign that your hormone levels are changing is called the perimenopause, and this is often heralded by irregular periods. Some women experience a change in the duration of their period; it may be lighter and last just a few days, but also it could be heavier with pain and flooding which goes on much longer than usual. Feelings of extreme fatigue are quite common during this time and energy levels take a dive. Very often the menstrual cycle becomes haphazard and it’s not unusual for a woman to miss periods completely. However, it’s not until twelve consecutive periods have been missed that menopause is medically verified.

Nights sweats and hot flushes can disrupt sleep patterns and cause tiredness.


Menopausal joint pain can leave you feeling completely fatigued.


How Long Does Menopausal Fatigue Last?

As with most challenging issues, it is more bearable to face a problem when you can see light at the end of the tunnel. With the kind of fatigue suffered by many women before and during menopause, it can feel as if this aspect of the change of life could last forever. The good news is that symptoms such as excessive tiredness are transient and usually it takes about three to four years at the most for the body to become used to its new chemistry.

Lack of energy and constant tiredness can also be due to certain other medical issues such as diabetes, anaemia, thyroid imbalance, coronary problems, kidney or liver disease. If you are concerned about the level of fatigue you are experiencing, you may wish to have your doctor establish that it is definitely due to the menopause. When you are sure that menopause is the cause, there are various lifestyle changes you can make to help yourself feel more energised.

How to Cope with Fatigue During Menopause

Menopausal symptoms can sometimes become severe enough to need extra help and the clinical route is usually hormone replacement therapy (HRT), which has to be prescribed by your GP. The National Institute for Health and Care Excellence (NICE) report that HRT should only be offered to women after discussing with them not only the benefits, but also the risks and side effects.

If you are keen to find a natural approach to coping with symptoms, our menopause support category offers eleven natural products to support hormone balance and help relieve the discomfort of menopause.

There are several tried and tested ways to help yourself feel energised during perimenopause or menopause. You may have to make a few small lifestyle adjustments, but these can bring positive differences to how you cope with the change taking place with your body.

Choosing a form of exercise that you enjoy can help to increase energy levels.


Foods That Help To Ease Menopause Fatigue

Diet is very important when it comes to helping yourself through the menopause


Many women are keen to find non-pharmacological options to cope with troublesome symptoms, particularly those to whom hormone replacement therapy (HRT) carries high risk factors. Studies have found that certain foods and dietary supplements may play an important role in oestrogen production, thereby alleviating many of the unpleasant and exhausting effects associated with menopause.

Diet is very important when it comes to helping yourself through the menopause. Take time to prepare healthy meals full of the vitamins your body needs. Certain foods are particularly effective, and here are some ideas which you may wish to include in your diet:

Beans, pulses and lentils are rich in magnesium which can relax aching muscles.


Foods To Avoid

Try to avoid processed meats, refined carbs such as white bread, white rice, pasta and sugars. It may also help to reduce your intake of certain plant foods known as ‘nightshade’ vegetables which contribute to joint inflammation. Nightshade vegetables are potatoes, tomatoes, peppers and aubergines.

Too much high-fat dairy food can also cause problems, as can processed food such as cakes, biscuits, crisps and fast food. Caffeine, salt and alcohol are also not great, particularly if you are experiencing joint pain. Research has found that sugar can cause increased pain if you happen to suffer from any of the various forms of arthritis such as osteo, fibromyalgia or gout.

Avoiding processed food and too much sugar can help to manage joint paint.


Set a limit on the amount of caffeine and alcohol you consume. Both will mess with your energy levels, giving you a short-term rush, but then letting you down with a bump as they wear off and leaving you even more exhausted than before.

Vitamins To Help With Menopause Fatigue

Introducing the healthy choices into your everyday diet is a huge step towards self-help in coping with menopause and boosting energy levels, but sometimes extra support is needed with the more exhausting effects of this inevitable transition.

Vitamin groups B, C, D and E are all important in the quest for support during the challenges of the menopause. In addition, there are various plant extracts which have been found to give positive benefits. Many of these are included in two unique supplements developed to support women though the menopause. The day capsules are formulated to ease the frequency and discomfort of hot flushes, mood swings and fatigue. The night capsules target night sweats, anxiety and restlessness. Both supplements may also help to balance hormones.

Extra Help and Support

Some women are diagnosed with early or premature menopause, known as premature ovarian insufficiency; others may have to undergo hysterectomy which brings forward the menopausal symptoms. For anyone coping with these issues, there is a dedicated organisation known as The Daisy Network where excellent information and support is available.

For general support, available to anyone coping with menopause or supporting someone who is struggling with symptoms, The British Menopause Society (BMS) has a wealth of information, advice and support on hand. The service provides a guide for healthcare professionals but also to anyone in need of answers to questions and advice. There are various ways of tapping into the support given by the BMS such as phone calls with specialist nurses, information sheets, newsletters, meetings, seminars and workshops on all the aspects of menopause. Many of their guides are available as downloads for free but some of their services have to be paid for. BMI also have a facility which can help put you in touch with a recommended and verified menopause specialist local to you.

Take Control

If menopause fatigue is causing you problems you will find that by making the decision to place emphasis on those lifestyle changes such as eating the right foods, getting enough exercise, learning to relax and getting plenty of sleep, you’ll have much more energy to enjoy life.

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Our long-established, family-run business sells the highest quality supplements with no nasty additives, chemicals or fillers, so you can be confident you're getting 100% natural products at affordable prices, UK wide.
logo supplement place 1592368025 44830.original

Our long-established, family-run business sells the highest quality supplements with no unnecessary fillers or additives, so you can be confident you're getting clean, natural products at fair prices. Available worldwide.

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