The role of diet & supplements in peri-menopause

Peri-menopause is a transformative phase, a natural transition where hormone levels—particularly oestrogen and progesterone—begin to fluctuate. While every woman’s journey is unique, symptoms like mood swings, hot flushes, sleep disturbances, and changes in metabolism are common. At 222 Collective, we believe that diet and supplements can play an important role in supporting your body through this time, empowering you to feel more balanced, vibrant, and in control.

Why nutrition matters during peri-menopause

As hormone levels shift, the body’s nutritional needs change too. A balanced diet rich in key nutrients can:

- Support hormone production and regulation

- Reduce inflammation

- Strengthen bones and muscles

- Enhance mood and energy levels

- Improve sleep and digestion

Foods that nourish you through peri-menopause

Phytoestrogen-rich foods
Plant oestrogens found in foods like flaxseeds, chickpeas, lentils, and soy can gently support oestrogen balance without the intensity of synthetic hormones.

Healthy fats
Omega-3 fatty acids found in salmon, chia seeds, walnuts, and flaxseeds are anti-inflammatory and support brain health, mood stability, and heart health.

Fibre-rich foods
A diet high in vegetables, fruits, whole grains can aid digestion, support gut health, and stabilise blood sugar—crucial during hormonal swings.

Bone strengthening foods
Calcium and vitamin D-rich foods, like leafy greens, almonds, fortified plant milks, and fatty fish, help maintain strong bones as oestrogen declines.

Antioxidant powerhouses
Berries, dark chocolate, green tea, and colourful veggies help combat oxidative stress, which tends to rise during peri-menopause.

Supplements to consider

While nutrition is important, thoughtful supplementation can offer extra support during this stage of life. Some commonly recommended options include:

• Vitamin D3: Supports bone health and immune function.

• Magnesium: Aids sleep, muscle relaxation, and mood stability.

• B Vitamins: Especially B6 and B12, which can boost energy and support nervous system health.

• Omega-3 Supplements: If dietary intake is low, supplements can help maintain anti-inflammatory balance.

• Probiotics: To support gut health, which plays a key role in hormone regulation and immune health.

• Adaptogens (e.g. Ashwagandha): These herbs may help buffer the stress response and improve resilience.

Mindful eating: the missing piece

Nutrition isn’t just about what we eat, it’s also about how we eat. During peri-menopause, practicing mindful eating by slowing down, savouring meals, listening to hunger cues. All can support digestion, regulate cortisol levels, and help foster a more positive relationship with your changing body.

Final thoughts

Peri-menopause isn’t something to “get through”, it’s a time of transformation that deserves support, nourishment, and compassion. At 222 Collective, we encourage embracing this phase with empowerment, knowledge, and care. Your body is wise and resilient, and with the right nourishment, you can thrive through peri-menopause and beyond.case