Welcome to my weekly Women’s Wellness Newsletter, which I send out every Saturday. This space is for women of all ages who want to live well, feel vibrant, and stay strong.
Each week, I’ll share simple, practical tips to help you manage your wellness and introduce habits you can apply immediately to feel better, energised, and empowered.
In today’s newsletter I wanted to go right back to basics and talk about supplements and hormonal testing.
Do Women Need Supplements in Menopause?
While supplementation is not essential for every woman, it can support hormone health, symptom management, and long-term wellbeingduring perimenopause and menopause — particularly if there are dietary gaps, digestive changes, or increased needs.
Here’s a breakdown of current guidance and commonly recommended supplements:
Official Guidelines (UK)
The NHS, British Menopause Society (BMS), and NICE guidelinesrecommend:
- Prioritising diet and lifestyle first, including regular physical activity, a balanced diet, weight management, and sleep quality.
- Supplements can be helpful where deficiencies are present or when diet alone may not meet nutritional needs.
- Routine testing is not always required but may be advised (e.g., vitamin D, iron, or B12) based on symptoms or medical history.
Commonly Recommended Supplements in Menopause
- Vitamin D3 (with K2)
- Why: Supports bone health, immunity, and mood.
- Guideline: 10µg (400 IU) daily is recommended in the UK, especially in autumn/winter.
- Consider higher doses if deficient – check with a practitioner.
- Magnesium
- Why: Aids sleep, reduces anxiety, supports muscle and nerve function, and helps with bone density.
- Types: Glycinate (for sleep), citrate (for digestion), or malate (for energy).
- Dose: 200–400 mg/day, ideally in the evening.
- Omega-3 (EPA/DHA)
- Why: Supports brain function, heart health, and reduces inflammation.
- Source: Fish oil or algae oil for plant-based options.
- Dose: 500–1000 mg EPA/DHA per day.
- B Vitamins (especially B6, B12 & Folate)
- Why: Support energy, mental clarity, and nervous system regulation.
- Note: B12 absorption can decline with age.
- Recommended: B-complex or methylated versions if needed.
- Calcium
- Why: Crucial for bone health during the drop in oestrogen.
- Note: Ideally from diet, but supplements can help if intake is low.
- Guideline: 700–1200 mg/day from food and/or supplements.
- Iron(if menstruating or deficient)
- Why: To support energy and prevent fatigue.
- Only supplement if low – overuse can be harmful.
- Probiotics
- Why: Gut health impacts oestrogen metabolism and immunity.
- Support digestion, mood, and skin.
- Phytoestrogens (e.g., soy isoflavones, flaxseed)
- Why: May gently mimic oestrogen and ease hot flushes, mood swings.
- More effective for some women than others – individualised response.
Important Considerations
- Personalisation is key: One woman’s needs will differ from another’s based on lifestyle, diet, and health status.
- Testing (e.g., DUTCH, blood work) can guide targeted supplementation — especially for B12, vitamin D, ferritin, and hormones.
- Supplements complement, not replace, a nutritious diet, strength training, and lifestyle changes.
A year ago I had the Dutch test and and found it very helpful in determining my hormonal levels and what supplements I required – Personalisation is Key.
What Is The Dutch Test.
The DUTCH Test (Dried Urine Test for Comprehensive Hormones) is an advanced, functional lab test that provides a comprehensive analysis of your sex and stress hormones, along with their metabolites (how your body is using and clearing those hormones).
It’s considered one of the most accurate and informative tests for understanding what’s happening hormonally — especially during perimenopause, menopause, and for women with hormonal imbalances.
What Does the DUTCH Test Measure?
- Sex Hormones:
- Oestrogen (E1, E2, E3)
- Progesterone (and its metabolites)
- Testosterone (and DHEA, DHT)
- Stress Hormones:
- Cortisol and cortisone (with a diurnal pattern showing how levels rise and fall through the day)
- Melatonin (sleep hormone)
- Hormone Metabolites:
- How your body breaks down and detoxifies oestrogen
- Pathways your body uses to metabolise testosterone and progesterone
- Phase 1 & 2 liver detoxification patterns
- Additional Markers:
- Vitamin B6, B12, and glutathione status
- Neurotransmitter metabolites (mood, sleep)
- Oxidative stress indicators
How is it Done?
- Unlike blood tests, the DUTCH test uses dried urine samples, collected at 4–5 points throughout a 24-hour period.
- It’s non-invasive and done at home with a special test kit.
- The samples are then sent to a lab for detailed analysis.
Why Use the DUTCH Test?
It’s especially helpful for:
- Women in perimenopause or menopause experiencing symptoms like fatigue, anxiety, weight gain, hot flushes, low libido, mood swings, or poor sleep
- Tailoring supplement, lifestyle, or HRT approaches
- Understanding whether cortisol is too high or too low, and how that may be affecting your metabolism, sleep, or cravings
- Monitoring bioidentical hormone therapy or tracking hormone replacement outcomes
Things to Know:
- The DUTCH test is not typically offered on the NHS — it’s a private test, often used by functional medicine practitioners, nutritionists, or specialist GPs.
- It costs between £250–£350+ depending on the panel (e.g., DUTCH Complete vs DUTCH Plus).
- Best done in Days 19–21 of a regular 28-day menstrual cycle (or as guided by a practitioner).
GLP1
I’m currently diving into research around GLP-1 medications and their impact on women — particularly those also taking HRT (Hormone Replacement Therapy).
If this is something you’re interested in, do let me know — I’ll be sharing my findings and insights very soon
It’s an interesting topic and I welcome your thoughts hit reply and let me know or join me in my women’s wellness facebook group.https://www.facebook.com/groups/845793672151353
This Week in Studio Live – My JUNE Challenge
Workout with me daily in June
I teach a full schedule of classes online on my own platform called Studiolive.club. You can Join me live or catch the replay of the daily classes and there is something for everyone. I’d love you to take a class with me, Class members join me from all over the world and you can do the class live or on catch up.
Today I have just taught Walkfit™ Latin Funk followed by Mind Body Conditioning you can join today and get the replay.
Have a lovely weekend.
Lots of love,
Rachel x
Useful Links
JOIN MY JUNE CHALLENGE and WORKOUT WITH ME EVERY DAY
Join my JUNE Workout Challenge click here to join
My Women’s Wellness Facebook group click here
For my youtube Workouts click here
Do you used to love Aerobics? I am teaching a live 90’s/00’s Dance Aerobics masterclass in Nottingham on Saturday 12th July and I would LOVE to see you. It’s a fun class and meet up here are the details.