As the days grow longer and the sunshine returns, spring offers the perfect opportunity to refresh not just your home, but your health too. For those navigating menopause, this season of renewal is an ideal time to check in with your body and explore how key nutrients can support your energy, mood, and hormones.
Here are some of the most powerful vitamins and nutrients to help you feel your best this spring:
1. Vitamin D – The Sunshine Vitamin
Even as the sun reappears, many of us still have low levels of vitamin D after the winter months. Vitamin D is essential for bone health (which becomes even more important during and after menopause), supports mood, and plays a role in hormone regulation.
**Spring Tip:** Try to get 10–15 minutes of sun exposure on your skin each day and consider a high-quality vitamin D3 supplement if needed. Ask your GP for a test if you’re unsure about your levels.
2. Magnesium – The Menopause Multi-Tasker
Magnesium is one of the most underrated minerals for menopause support. It helps with muscle cramps, restless legs, poor sleep, and stress – all common menopause complaints. It also supports blood sugar balance and energy production.
**Best sources:** leafy greens, pumpkin seeds, almonds, and dark chocolate. You can also try a magnesium bath or spray for extra relaxation.
3. B Vitamins – For Energy and Brain Fog
The B vitamin family (especially B6, B12, and folate) are known for supporting energy, mood, and cognitive function – ideal if you’re feeling fatigued or foggy. They also play a role in nervous system health and help the body cope with stress.
**Top tip:** If you’re plant-based or vegetarian, you may need extra B12 in supplement form.
4. Omega-3 Fatty Acids – Mood, Joints & Hormone Support
Omega-3s are anti-inflammatory fats found in oily fish, flaxseed, and walnuts. They support everything from joint health to brain function and may even help reduce menopausal symptoms like hot flushes and mood swings.
**Easy spring switch:** Add a tablespoon of ground flaxseed to your morning smoothie or porridge.
5. Phytoestrogens – Nature’s Hormone Helpers
These plant compounds mimic oestrogen in the body and can offer gentle support during perimenopause and beyond. They’re found in foods like soy, flaxseed, chickpeas, and lentils.
Bringing it all together
Spring is about rebalancing, re-energising, and reconnecting with your wellbeing. Whether you’re adjusting your diet, adding a supplement, or simply soaking up a bit more daylight and moving your body more, small shifts can make a big impact.
Before starting any new supplement routine, it’s always worth doing plenty of research, checking in with your GP or a qualified health professional — especially if you’re on HRT or any other medication.
