Creatine is a naturally occurring compound found in your muscles and brain. Your body makes it from amino acids, and you also get small amounts from foods like red meat and fish.

Its main role is to help your cells produce energy more efficiently, particularly during short bursts of effort (like strength training) or when your body needs quick energy support:

• Helps preserve muscle strength and lean mass as oestrogen declines.
• Supports daily energy and performance.
• Contributes to bone health and may benefit memory and cognition.

Creatine is one of the most extensively researched supplements available, with strong evidence supporting its benefits for muscle strength and performance.

Studies consistently show that creatine supplementation can improve:

• Strength and power output
• Lean muscle mass (when combined with resistance training)
• Exercise recovery and fatigue resistance

Emerging research also suggests potential cognitive benefits, particularly in situations where the brain may be under increased demand (such as stress, poor sleep, or ageing). While more research is ongoing, creatine is widely considered safe and effective when taken at recommended doses.

Most people begin to notice benefits within 2–4 weeks of daily use.

Creatine is most commonly used to support muscle strength and energy, but it may also be useful for symptoms that become more noticeable during perimenopause and menopause, including:

• Muscle weakness or loss of strength
• Low energy and fatigue
• Reduced exercise tolerance
• Slower recovery after workouts
• Brain fog and reduced mental sharpness
• Low motivation to exercise

It may be especially helpful during menopause because natural declines in oestrogen can contribute to reduced muscle mass and strength over time. Creatine can support maintaining strength and physical function, particularly when combined with regular resistance training.

Vitamin D3 and K2 work best as a pair, supporting bone strength, muscle function, and heart health.

Vitamin D3 helps your body absorb calcium and supports muscles, immunity, and overall wellbeing — something many people in the UK are low in, especially during the winter months.

Vitamin K2 (MK-7) helps guide calcium to the right places, like bones and teeth, and away from arteries. The MK-7 form is long-acting, providing steady support over time.

Together, they help your body use calcium effectively and safely.

• Essential for calcium absorption and directing it into bones.
• Helps maintain bone density and lowers risk of osteoporosis-related fractures.
• Why D3 +K2? Vitamin D3 boosts calcium absorption while K2 MK7 helps direct that calcium into bones.

Vitamin D3 is well supported by research for maintaining healthy blood levels of vitamin D, particularly in people with limited sun exposure.

Evidence shows that adequate vitamin D levels are associated with:

• Improved bone density and reduced fracture risk
• Better muscle strength and balance
• Lower risk of vitamin D deficiency–related fatigue

Vitamin K2 (MK-7) has growing evidence supporting its role in bone mineral density and cardiovascular health, especially when combined with vitamin D.
Improvements in blood vitamin D levels typically occur within 4–8 weeks, with longer-term benefits for bone strength seen with consistent use over time.

Vitamin D3 + K2 can support a range of symptoms that are common during perimenopause and menopause, including:

• Bone loss and reduced bone density
• Muscle weakness or aches
• Joint discomfort
• Fatigue or low energy
• Frequent illness or lowered immunity
• Increased fracture risk

This combination is particularly relevant during menopause, when falling oestrogen levels can accelerate bone loss. Supporting vitamin D status and calcium metabolism can help maintain bone strength and reduce longer-term skeletal risk.

Magnesium is an essential mineral involved in hundreds of processes in the body, including nerve signalling, muscle function, energy production, and sleep regulation.

Magnesium glycinate is a form of magnesium bound to glycine, an amino acid with calming properties. This form is known for being highly absorbable and generally gentler on the stomach than some other types of magnesium.

Magnesium helps regulate the nervous system and supports healthy muscle relaxation, which is why it’s often used to support sleep quality, stress resilience, and cramps. Because magnesium is used up more quickly during stress, and intake is often low through diet alone, supplementation can help restore healthy levels.

• Promotes deeper, restorative sleep and relaxation.
• Supports mood balance, reduces anxiety and irritability.
• Works with Vitamin D for strong bones and muscles.

Magnesium is well supported by evidence for its role in muscle and nerve function, and studies suggest it can be beneficial for sleep quality and stress-related symptoms — particularly in people who are deficient.

Magnesium glycinate is widely considered one of the best forms for daily use due to its absorption and tolerability.

Many people report improvements in symptoms like sleep disruption or muscle cramps within 1–3 weeks, although benefits can be gradual and depend on baseline magnesium levels.

Magnesium glycinate may help support symptoms commonly experienced during perimenopause and menopause, including:

• Poor sleep or waking during the night
• Stress, irritability, or feeling “wired but tired”
• Muscle cramps or restless legs
• Headaches or tension
• Fatigue and low energy
• Heart palpitations linked to stress or nervous system sensitivity

It can be especially useful when sleep is disrupted by hormonal changes, as magnesium supports nervous system regulation and muscle relaxation — two key factors in winding down at night.

Vitamin B complex is a group of essential vitamins that support energy production, brain function, and the nervous system.
Ingredients include:

• Biotin 50 mcg
• Folic Acid 250 mcg
• Inositol 48 mg
• Thiamine 10 mg
• Vitamin B3 16 mg
• Vitamin B5 62.5 mg
• Vitamin B6 12 mg
• Vitamin B12 30 mcg
• B2 18.75 mg

These vitamins help your body convert food into usable energy and play an important role in neurotransmitter production (chemical messengers that affect mood, focus and sleep). They’re also involved in red blood cell formation and healthy metabolism.
Because B vitamins are water-soluble, they aren’t stored in large amounts in the body, meaning regular intake is important — especially during times of stress, fatigue, or hormonal change.

• Boosts energy metabolism to combat menopause-related fatigue.
• Supports brain function, focus, and mood regulation
• Helps protect cardiovascular health
  

B vitamins are well supported by research for their role in reducing deficiency-related fatigue and supporting normal cognitive and nervous system function.

Supplementing with a B complex can be particularly helpful if dietary intake is low, or if absorption is reduced — which becomes more common with age (especially for vitamin B12).

For many people, benefits such as improved energy or mental clarity can be noticed within 2–4 weeks, though this depends heavily on whether a deficiency was contributing to symptoms.

Vitamin B complex may help support a number of common perimenopause and menopause-related symptoms, including:

• Fatigue and low energy
• Brain fog and poor concentration
• Low mood or irritability
• Stress and reduced resilience
• Poor sleep quality
• Hair thinning or brittle nails (particularly biotin-related)
• Low motivation or feeling “burnt out”

B vitamins don’t directly replace hormones, but they can support the systems most affected by hormonal change — particularly energy metabolism and nervous system regulation — which can make day-to-day symptoms feel more manageable.