Menopause brings many changes, and one of the most common (and frustrating) is weight gain—especially around the belly. Shifting hormones, slower metabolism, and changing muscle mass all play a role. But the good news? Small, sustainable changes to your daily habits can make a big difference. Here are some practical, natural tips to help support healthy weight loss during menopause.
Tips for Menopause Weight Loss
Boost Your Protein Intake
Protein supports metabolism; especially during and after menopause. It helps you feel fuller for longer, supports muscle maintenance, and can even slightly increase the calories your body burns during digestion.
Tip: Add a source of protein to every meal—think Greek yogurt for breakfast, a handful of nuts as a snack, or grilled chicken, lentils, or eggs with lunch and dinner.
Lift heavy stuff
Muscle mass naturally declines with age, and less muscle means a slower metabolism. Weight training helps to preserve (and even rebuild) muscle, which can help your body burn more calories throughout the day, even while resting.
Home-friendly idea: You don’t need a gym. Use filled water bottles as hand weights, try squats while brushing your teeth, or do some push-ups on the kitchen counter. A few 10-minute strength sessions each week can make a big difference over time.
Fill Up on Fibre
Fibre is essential during menopause. It helps balance blood sugar, improves digestion, and supports healthy weight management by keeping you feeling satisfied longer.
Try this: Add flaxseeds to smoothies or porridge, choose wholegrain breads and pastas, and enjoy plenty of vegetables and beans. Aim for at least 25 grams of fibre per day.
Slightly Smaller Portions
With changing hormone levels and a slowing metabolism, you may need fewer calories than you used to. That doesn’t mean restriction or skipping meals but just being mindful of portion sizes and listening to your body’s hunger cues.
Mindful tip: Use smaller plates, chew slowly, and pause halfway through meals to check in—are you still hungry or just eating out of habit?
Eat Broccoli at Least Once a Week
Yes, really! Broccoli (and other cruciferous vegetables like kale and Brussels sprouts) is a natural source of DIM (Diindolylmethane) which is a plant compound that supports healthy oestrogen metabolism. This can be helpful for hormonal balance, which in turn can support weight management during menopause.
Easy fix: Steam or roast broccoli once a week or toss a handful of raw florets into salads or stir-fries.
Menopause weight loss isn’t about perfection, it’s about consistency and kindness to your body. Nourish yourself with whole foods, move in a way that feels good, and give your body time to adjust. With the right approach, you can feel strong, balanced, and confident through every stage.
Hair thinning during menopause is a common and annoying symptom for many women. As hormone levels shift — particularly the decline in oestrogen and progesterone — hair can become finer, sparser, or shed more easily. We take a look at good nutritional support, that makes it possible to nourish your hair from within and encourage natural regrowth.
What Causes Hair Thinning in Menopause?
Menopausal hair thinning is usually linked to hormonal fluctuations, especially a decrease in oestrogen and an increase in androgens like DHT (dihydrotestosterone)1. DHT can shrink hair follicles, making hair thinner and stalling new growth.
Other factors like stress, nutrient deficiencies, and slower collagen production can also impact hair texture, volume, and growth speed.
Top Natural Supplements and Remedies for Menopausal Hair Thinning
1. Biotin
Biotin (vitamin B7) plays a key role in producing keratin2 — the main structural protein of your hair. It also helps convert fats into natural scalp oils that nourish hair strands from the root. Biotin deficiency is rare, but taking a supplement may improve hair strength and reduce breakage during hormonal shifts.
2. Saw Palmetto
Saw palmetto is a botanical extract known to block DHT, the hormone linked to hair follicle miniaturisation. By naturally reducing DHT levels, saw palmetto may help preserve hair density and prevent further shedding.
3. Collagen
Collagen supports the strength and elasticity of your skin — including the scalp — and forms the amino acid building blocks needed for healthy hair. With age, Collagen production declines, so supplementing can help improve hair thickness and overall skin integrity.
We reccomend Ancient + Brave True Collagen premium Type 1 hydrolysed bovine collagen peptides. Clinically researched, easily digestible, and highly absorbable for glowing skin, strong hair, and healthy joints.
4. Pumpkin Seed Oil
Pumpkin seed oil is packed with zinc and plant sterols that also help block DHT. It’s shown promise in small studies for promoting hair growth, especially in areas like the crown. Plus, it supports hormone balance — critical during menopause.
5. Fish Oil
Rich in omega-3 fatty acids, fish oil helps reduce scalp inflammation and may promote the anagen (growth) phase of the hair cycle. It supports scalp hydration and follicle nourishment, encouraging healthier and possibly thicker hair.
Castor oil is a rich source of ricinoleic acid, known for improving circulation and nourishing the scalp. Applying castor oil topically may stimulate dormant follicles, reduce dryness, and support thicker, shinier strands.
How to use: Massage into the scalp 2–3 times per week, leave on for 30–60 minutes (or overnight), then wash out thoroughly.
7. Ashwagandha
Ashwagandha is a powerful adaptogen that helps regulate cortisol, the stress hormone. High cortisol levels are often linked to hair shedding, particularly during menopause. By calming the body’s stress response, ashwagandha can indirectly support a healthier hair growth cycle.
8. Rhodiola
Like ashwagandha, Rhodiola is an adaptogen that helps the body adapt to physical and emotional stress. It supports energy, stamina, and hormone balance — all important for maintaining hair health during menopause.
9. B-Complex Vitamins
A full B-complex provides a spectrum of B vitamins — including biotin, B12, folate, and riboflavin — all of which are essential for healthy hair follicles and energy metabolism. These vitamins help the body deal with hormonal changes and can prevent deficiencies that impact hair strength.
We recommend Pure Encapsulations B Complex Plus – a powerful blend of B vitamins in one convenient supplement with active forms for optimal absorption.
10. Zinc
Zinc is vital for cell repair, immune function, and hormone regulation. It also supports the growth and maintenance of healthy hair follicles3, making it a must-have for women experiencing menopausal hair thinning.
11. Silica
Silica helps transport nutrients to hair follicles and is often called a “beauty mineral” for its role in strengthening hair, nails, and skin. It also supports collagen synthesis, making it an ideal partner to collagen supplements for optimal results.
Natural Hair Support Starts from Within
While menopause may bring on changes in hair density and texture, the right combination of natural supplements, scalp care, and stress support can make a meaningful difference. Consider incorporating a few of these remedies into your routine to support your hair’s health through every stage of midlife and beyond.
Final Tips for Menopausal Hair Care:
Eat a nutrient-rich diet (focus on protein, healthy fats, and antioxidant-rich foods).
Stay hydrated to support skin and scalp health.
Use gentle, natural hair care products — avoid sulphates and harsh dyes.
Be patient — it can take 2–3 months to see visible results from supplements.
A woman goes through different hormonal changes at different phases of her life. Experiencing a hormonal change or imbalance during your late 40s is very common and will affect you despite your lifestyle choices, nutritional intake, and geographical location. If you are in your mid/late 40s now, chances are you are dealing with perimenopause (pre-menopause). It is a transitional period experienced just before menopause (usually seen in women over 40) in which hormonal fluctuations and imbalances occur in your body and cause different kinds and levels of distress (both physical and mental). Supplements for menopause can help support the transition.
Hormonal changes in a woman in her late 40s
You will be diagnosed with Natural Menopause after 12 consecutive months of absent menstruation.
Over the age of 40, the reproductive cycle starts to slow down. This is a preparation your body undergoes to onset the end of the menstrual period for good. The production level of the hormone oestrogen by your ovaries will slow down during your perimenopause phase only. Your menstrual cycle will be affected as soon as this hormonal change takes place. The production of another hormone, progesterone will be irregular during this time as well. Both progesterone and oestrogen control menstruation. Besides, oestrogen is also known for influencing how your body will maintain cholesterol levels in the blood and use calcium. Your ovaries will not release eggs anymore into the fallopian tubes as menopause nears.
If you are dealing with menopause or transitioning into it, then you will experience some or all of the following symptoms:
Vaginal dryness and changes in libido
Hot flashes and cold flashes or Night sweats
Urinary urgency
Insomnia
Dry skin, eyes, and mouth
Breast tenderness
Emotional changes including mild depression
Memory lapses and difficulty in concentrating
Headaches and joint or muscle pains and aches
Weight gain
Hair thinning or hair loss
During perimenopause, you will deal with skipping periods or irregular periods. Besides, the flow of your periods will either be lighter or heavier than usual.
The main types of treatment for menopause are:
Hormone therapy
Non-hormonal treatments/natural support
Top Eight natural supplements for menopause and perimenopausal support
Vitamin B
Vitamin D
Vitamin C
Magnesium
DIM
Ashwagandha
Sage
Sea Buckthorn Oil
Vitamin B
Bone support is important for a woman over 40. A reduction in oestrogen will affect bone density and support. Vitamin B is associated with reduced bone mineral density [2]. Taking a B complex with Vitamin D and support Bone mineral density.
Vitamin B6 is known for boosting serotonin which will increase your energy level during this time. It will also help you to deal with menopausal depression. Vitamins B1, B3, and B6 support cognitive function [3] and mood. Vitamins B1, B2, B3, B5, and B6 contribute to normal energy-yielding metabolism. Folate, vitamin B5 and B12 contribute to the reduction of tiredness and fatigue
We recommend Pure Encapsulations Balanced B vitamin formula with active folate. Their B-Complex Plus offers a comprehensive blend of B vitamins packed into one easy-to-take supplement. Includes active forms of B vitamins, including pyridoxal-5-phosphate, riboflavin-5-phosphate, and folate as 5-methyltetrahydrofolate (5-MTHF), the universally metabolized and biologically active form of folate. Vitamins B1, B3, and B6 contribute to the normal functioning of the nervous system. Folate, vitamin B5 and B12 contribute to the reduction of tiredness and fatigue.
Vitamin D
Another vitamin to support decreased mineral bone density, Vitamin D consumption during this phase will ensure you get the needed bone support for optimum mineralisation and vitamin D plays a crucial role in the utilisation of calcium and phosphorus. It will prevent thinning of your bones and keep them strong. It is also recommended as it can also decrease cognitive decline, support brain function, and help you to deal with menopausal depression. Vitamin D is also required for normal muscle function and cell division, it is therefore important for every single cell in the body.
We recommend Nutri Advanced Vitamin D3 with K2 1000IU. Vitamin D3 is the preferred form of supplemental vitamin D; it is the same form as is naturally produced by the body in response to sunlight. Their Vitamin K2 is provided as MK-7, the most effective form that lasts the longest within the body compared with other forms.
Vitamin D is vital for a healthy body but it’s estimated that 1 in 5 people in the UK are vitamin D deficient [4]. For most of us, we just can’t get the sun exposure needed to produce adequate amounts of vitamin D. Did you know that it’s impossible to get enough vitamin D from food sources? So for many of us, supplementation is key.
Why include Vitamin K?
Vitamin K contributes to the maintenance of normal bones, working synergistically with vitamin D to ensure that calcium is not only absorbed but sent to our bones where we need it the most.
Vitamin C
This is another menopause supplement that is known for helping you to deal with menopausal symptoms such as hot flashes, night sweats [1], anxiety and depression. Vitamin C is a powerful antioxidant that can help to protect your cells from damage. It is also important for the normal function of the immune system, collagen formation for the normal function of bones, teeth and cartilage, collagen formation for skin health, the protection of cells from oxidative stress, nervous system, and cognitive support, reduction of tiredness and fatigue and increased iron absorption
We recommend Zooki vitamin C Watermelon. With liposomal technology, Vitamin C Zooki contains Vitamin C wrapped up in essential phospholipids. Natural ingredients and free from artificial flavours and preservatives. Have straight from the sachet or add to smoothies, yoghurt, porridge, granola & more
Magnesium
Magnesium plays a major role in hormonal imbalances. These include PMS, PCOS, thyroid conditions, perimenopause, anxiety, and adrenal fatigue. Magnesium is an important supplement for almost all women, studies show most people are deficient [5] in this mineral.
Magnesium plays a role in decreasing the risk of diabetes, improving heart health, reducing blood pressure level, easing constipation, and combating osteoporosis and other issues that increases or seen during perimenopause and menopause.
We recommend PrizMAG MAG365 which is set apart in the industry as, it is the only pure magnesium bisglycinate that is free from excipients, stearates and magnesium oxide. MAG365 is comprised of pure magnesium bisglycinate.
DIM
It is recommended as it produces oestrogen metabolities that bind to specific proteins may help improve their hormonal imbalance issues [6]. It can effectively help to keep the menopausal hormonal fluctuations causing the different symptoms in check.
DIM Ultra features BioResponse DIM® with phytonutrients, milk thistle, lipoic acid and amino acids for advanced nutritional support. BioResponse DIM® is a highly absorbable form of diindolylmethane, an important metabolite of indole-3-carbinol.With the lignan 7-hydroxymatairesinol (HMR), which is converted in the body to enterolactone. Also featuring Broccoli sprout concentrate with a guaranteed level of sulforaphane. Provides silymarin, alpha lipoic acid and n-acetyl-l-cysteine. With the amino acids taurine, glycine and methionine.
Ashwagandha
Ashwagandha is an adaptogen. A substance that promotes adaptation by the body to all kinds of stressors, whether they be emotional, physical, or environmental. Adaptogens have thousands of years of historical use and have been used in both Ayurveda and Chinese medicine. These herbs contain active phytochemicals that help account for their ‘adaptogenic’ functions. Due to the heightened levels of stress in the modern world, they are now experiencing a revival in health and wellness practices today.
A reduction in stress and therefore cortisol promotes relaxation and better sleep, avoiding symptoms of anxiety, weight gain and feelings of lethargy.
For hot flushes [7]. Sage (Salvia officinalis) has been traditionally used to treat sweating and menopausal hot flushes, as well as to alleviate associated menopausal symptoms and as a general tonic.
Sea Buckthorn Oil
For vaginal dryness. Sea Buckthorn Oil is a small orange-yellow berry that grows near the coast all over the world, including the UK. Sea Buckthorn Oil is nutrient rich, containing Vitamin C, beta-carotene and omega-7.
Omega 7 cares for the mucous membranes, decreasing symptoms of itching, discomfort and burning. A study showed that women taking Sea Buckthorn showed significant improvement [8] in their symptoms
We recommend Ancient + Brave True Omegas+ Omega 3 and omega 7 softgels an algae-sourced vegan formula. Omega fatty acids that combine the algae-sourced Omega 3, with Omega 7 from sea buckthorn, helping lock in moisture and nourish from the inside out.
To conclude
Menopause is a time when women experience a natural decline in oestrogen levels. This can cause a variety of symptoms, including hot flashes and night sweats. There are a number of natural treatments that may help reduce menopausal symptoms.
[3] Kado DM, Karlamangla AS, Huang M, et al. Homocysteine versus the vitamins folate, B6, and B12 as predictors of cognitive function and decline in older high-functioning adults: MacArthur Studies of successful aging. Am J Med. 2005;118:161–167.
[6] Pilot study: effect of 3,3′-diindolylmethane supplements on urinary hormone metabolites in postmenopausal women with a history of early-stage breast cancer https://pubmed.ncbi.nlm.nih.gov/15623462/
[8] Effects of sea buckthorn oil intake on vaginal atrophy in postmenopausal women: a randomized, double-blind, placebo-controlled study https://pubmed.ncbi.nlm.nih.gov/25104582/
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