Your body is changing.
Your support should too.
Peri-menopause and menopause touch everything — sleep, energy, skin, mood, muscle comfort. CleaNMN is a clinician-curated nutritional layer designed to sit alongside your medical care, not replace it. Built by a registered Nurse Prescriber who has supported thousands of women through this transition in clinic.
Shop menopause supportWhat’s actually happening
From your late thirties onwards, oestrogen and progesterone begin to fluctuate and eventually decline. These hormones don’t just govern your cycle — they influence bone density, collagen turnover, serotonin production, thermoregulation, and how your body processes energy. The ripple effects are real, varied, and individual. Understanding them is the first step toward feeling like yourself again.
- Broken sleep or waking at 3–4 am
- Afternoon energy dips that coffee can’t fix
- Evening muscle tension and restless legs
- Drier, less resilient skin
- Brain fog — losing words mid-sentence
- Mood shifts that feel disproportionate
- Morning daylight within 30 minutes of waking
- Protein at every meal (30 g+ target)
- Resistance training 2–3× per week
- A calm evening routine — screens down, lights low
- Then, targeted nutrition to fill the gaps
Supplements work best on top of these foundations — not instead of them.
Nutrient-by-nutrient menopause support
Every nutrient below was selected for a specific reason during peri-menopause and menopause. Where an authorised GB/EU health claim exists, we’ve listed it. Where it doesn’t, we’ve marked the claim as educational so you can make an informed choice.
Supports muscle relaxation, nervous system function, and sleep quality — three areas that take a hit when progesterone drops.
Magnesium contributes to normal muscle function, normal functioning of the nervous system, and a reduction of tiredness and fatigue.
Suggested: 300–400 mg daily, evening
Bone density becomes a priority as oestrogen declines. Vitamin D also supports immune resilience and mood regulation.
Vitamin D contributes to the maintenance of normal bones, normal function of the immune system, and normal muscle function.
Suggested: 1000 IU (25 µg) daily, with food
Heart health moves up the agenda post-menopause. EPA and DHA also support skin hydration and joint comfort.
EPA and DHA contribute to the normal function of the heart (at 250 mg EPA+DHA/day). DHA contributes to the maintenance of normal brain function.
Suggested: 1–2 capsules daily, with food
Energy metabolism, red blood cell formation, and homocysteine regulation — B vitamins are foundational during hormonal change.
B vitamins contribute to normal energy-yielding metabolism and the reduction of tiredness and fatigue. B6 contributes to the regulation of hormonal activity.
Suggested: 1 capsule daily, morning with food
Immune function, skin structure, and hormone metabolism all rely on adequate zinc — and it’s commonly under-consumed in midlife.
Zinc contributes to the maintenance of normal skin, normal function of the immune system, and the protection of cells from oxidative stress.
Suggested: 15 mg daily, evening (separate from calcium-rich foods)
Supports lean muscle retention during menopause, particularly when paired with resistance training. Emerging research also points to cognitive benefits.
Creatine increases physical performance in successive bursts of short-term, high-intensity exercise (with daily intake of 3 g creatine).
Suggested: 3–5 g daily, morning
A precursor to dopamine, noradrenaline, and thyroid hormones. Women in peri-menopause often describe motivation and focus dipping — L-Tyrosine may support neurotransmitter synthesis under stress.
Educational — no authorised GB/EU health claim. Included based on published nutritional science and clinical reasoning.
Suggested: 500 mg daily, morning on an empty stomach or with food
Nicotinamide mononucleotide is a precursor to NAD+, a coenzyme involved in cellular energy production and DNA repair. NAD+ levels naturally decline with age and hormonal change.
Educational — no authorised GB/EU health claim. NMN is legally sold as a food supplement in the UK. Research is ongoing.
Suggested: 500 mg daily, morning
A polyphenol found in grape skins and berries. Studied for its potential antioxidant properties and its role in supporting cardiovascular and skin health as oestrogen declines.
Educational — no authorised GB/EU health claim. Included based on published research into polyphenol biology.
Suggested: 150 mg daily, morning with food
Suggested daily stacks
Not sure where to start? These clinician-curated bundles group nutrients by goal, so you can build a routine that fits your life — and your budget.
L-Tyrosine 500mg + Vitamin B Complex + NMN edu
“For demanding days when brain fog isn’t an option.”
Resveratrol 150mg + Vitamin D3 + Omega-3 + NMN edu
“Skin, bone, and heart support as oestrogen declines.”
Vitamin D3 + Omega-3 + Magnesium + Zinc + NMN edu
“The non-negotiable base — bone, muscle, immunity, and sleep.”
Creatine Monohydrate + Magnesium Complex + Vitamin B Complex
“Pairs with resistance training to protect lean muscle.”
How to build your routine
Keep it simple. Here’s a practical framework to follow — adjust it to your own schedule and clinical advice.
B-Complex, Vitamin D3, Omega-3, NMN, L-Tyrosine, Creatine. Take these with breakfast to support energy and absorption.
Magnesium and Zinc. Take with dinner or a light evening snack — separate from calcium-rich foods by about 2 hours.
Note sleep quality, energy steadiness, muscle comfort, and skin changes. Consistency matters more than perfection.
Especially if you’re on HRT or prescription medication. Share what you’re taking so they can review interactions and dosing.
What women are saying
“I’m sleeping through the night for the first time in over a year. The magnesium and zinc combo has been a game-changer — I wish I’d started sooner.”
Sarah T.
“The afternoon slump I’d accepted as ‘just my age’ has lifted. B-Complex and NMN in the morning, and I actually feel like myself again by lunchtime.”
Jennifer M.
“My skin was the thing that bothered me most. After about six weeks on the Skin & Ageing stack, my aesthetician commented on how much more hydrated it looks. Genuinely impressed.”
Rachel K.
Red flags — when to see your clinician
Most menopause symptoms are uncomfortable, not dangerous. But some warrant prompt clinical assessment. If you experience any of the following, please contact your GP or prescriber.
- Bleeding after 12 months without a period (post-menopausal bleeding)
- Chest pain, palpitations with breathlessness, or dizziness on exertion
- Severe new headaches, especially with visual changes
- Neurological symptoms — numbness, weakness, speech changes
- Unintentional weight loss you can’t explain
- Bone pain or a fracture from a low-trauma event (e.g. a minor fall)
- Persistent low mood with loss of interest, appetite changes, or thoughts of self-harm
These need clinical assessment — please don’t wait.
Frequently asked questions
Can I take these supplements alongside HRT?
Do I need to take all of them?
How long until I notice a difference?
Are these safe to take long-term?
What about NMN’s legal status in the UK?
What if I’m on levothyroxine or antibiotics?
Antibiotics: Magnesium, zinc, and calcium can reduce absorption of certain antibiotics (especially tetracyclines and fluoroquinolones). Separate by at least 2 hours. Check with your pharmacist if you’re unsure.