Menopause can feel like a complete reset for the body. From hot flushes and night sweats to low mood, fatigue and joint discomfort, hormonal changes can affect almost every part of daily life. That’s why more women are searching for a menopause essentials stack — a targeted combination of vitamins, minerals and natural supplements designed to support the body during perimenopause and menopause.

But which menopause supplements are actually backed by evidence? And which ingredients are worth adding to your routine?

Here’s what research suggests may genuinely help…

Nutrition Matters During Menopause

During menopause, oestrogen levels naturally decline. This hormonal shift can influence bone density, energy levels, sleep quality, skin health and metabolism. While no supplement can “cure” menopause, certain nutrients may help support the body and ease some common symptoms.

The best menopause vitamins are usually those that address specific concerns, including:

Hot flushes and night sweats
Mood changes and brain fog
Fatigue and low energy
Bone and joint health
Sleep disruption
Skin and hair changes

A balanced diet should always come first, but supplements can help fill nutritional gaps and provide additional targeted support.

1. Vitamin D for Bone and Immune Health

Vitamin D is one of the most important nutrients for menopausal women. Lower oestrogen levels can increase the risk of reduced bone density, making bone support especially important during and after menopause.

Vitamin D helps the body absorb calcium effectively and also contributes to normal immune function and muscle health. Many adults in the UK are already low in vitamin D, particularly during autumn and winter.

Searches for “best vitamins for menopause fatigue” often lead back to vitamin D because deficiency can also contribute to tiredness and low mood.

2. Magnesium for Sleep and Muscle Function

Magnesium has become a staple in many menopause supplement stacks — and for good reason. It supports normal muscle and nerve function while also contributing to psychological wellbeing.

Some women find magnesium helpful for:

Supporting better sleep quality
Reducing muscle tension
Helping relaxation in the evening
Managing feelings of fatigue

Our Magic Magnesium™ range features four forms of Magnesium, each targeting a different health issue. Every tablet combines magnesium with a vitamin B complex and vitamin D, allowing you to obtain three of the five essential minerals and vitamins mentioned in this blog in a single, convenient tablet!

"Building a menopause supplement routine doesn’t need to be complicated."

3. Collagen for Skin Health and Radiance Support

One of the most noticeable changes during menopause is to the skin, as declining oestrogen levels can lead to dryness, reduced elasticity and a loss of firmness or glow. This is why many women choose to focus on targeted skin support, combining both internal supplementation and topical skincare.

A popular option for supporting skin from within is New Nordic Collagen Shot™, which is designed to help maintain skin elasticity and hydration as natural collagen production declines with age. Collagen plays a key structural role in the skin, so supporting its levels can be an important part of a menopause skincare routine.

Alongside this, topical hydration becomes especially important. Our Hyaluronic Active™ Cream is formulated with hyaluronic acid to help attract and retain moisture, supporting a plumper, more hydrated appearance. This can be particularly beneficial for menopausal skin that feels dry or tight.

For richer nourishment, try the Natural Magic™ Cream, designed to comfort and hydrate mature skin, helping improve softness and overall skin quality.

Together, these targeted products can form a simple but effective approach to supporting menopausal skin health both from within and at the surface level.

4. B Vitamins for Energy Support

B vitamins play an important role in energy production and nervous system function. Vitamins B6 and B12 are particularly important during menopause, especially for women experiencing fatigue, brain fog or low energy levels.

Vitamin B6 also contributes to hormonal regulation and psychological function, making it a popular inclusion in menopause multivitamins.

If you’re building a menopause essentials stack, a quality B-complex supplement can be a useful foundation alongside magnesium and vitamin D. Alternatively, get them all in one supplement with Magic Magnesium™.

5. Red Clover for Menopause Symptoms

One of the most talked-about natural menopause supplements is red clover. Red clover contains naturally occurring isoflavones, plant compounds that may gently mimic some effects of oestrogen in the body.

This is why many women use red clover supplements to help manage:

Hot flushes
Night sweats
Mood fluctuations
Menopause discomfort

A popular option is New Nordic Red Clover™ Tablets, formulated specifically for women experiencing menopausal symptoms. The formula combines red clover extract with vitamin B6 for hormonal support and everyday well-being. With 8/10 women agreeing that they were less irritable after taking Red Clover™, and 7/10 women reported that it eased their hot flushes.*

For those who prefer an alternative format, New Nordic Red Clover™ Gummies offer a more convenient and strawberry & raspberry-flavoured option while still delivering red clover isoflavones.

Red clover is often chosen by women looking for a more natural menopause support supplement without hormone replacement therapy.

Shop mentioned products:

Longevity™ Life Energy

£19.99 — or subscribe to save 20%

Red Clover™ Gummies

£18.99 — or subscribe to save 20%

Red Clover™

£15.15 — or subscribe to save 20%

Natural Magic™ Anti-ageing Cream

£36.45 — or subscribe to save 20%

Magic Magnesium™ Glycinate

Price range: £20.49 through £49.99 — or subscribe to save 20%

Hyaluronic Active™ Cream

£41.15 — or subscribe to save 20%

Collagen Shot™

£30.89 — or subscribe to save 20%

What Should a Menopause Essentials Stack Include?

A well-rounded menopause supplement routine doesn’t need to be overly complicated. For many women, the essentials may include:

Vitamin D
Magnesium
Collagen
B-complex vitamins
A targeted menopause supplement such as red clover

The key is consistency, alongside healthy lifestyle habits such as strength training, quality sleep, hydration, and a balanced diet rich in protein and fibre.

Final Thoughts

There’s no one-size-fits-all solution for menopause, but certain vitamins and supplements do have meaningful evidence behind them. Building a menopause essentials stack focused on bone health, energy, sleep and hormonal support may help women feel more balanced during this stage of life.

New Nordic offers all the necessary ingredients to support you. The Magic Magnesium™ range combines several essential vitamins into a single, convenient tablet, making it easier to remember. Pair Magic Magnesium™ with Red Clover™ Tablets or Gummies for targeted menopause support. You can also add a supplement from our NEW Longevity™ range, designed to promote healthy ageing with ingredients that support your daily well-being and assist you throughout the menopause journey.

As always, it’s a good idea to speak with a healthcare professional before starting new supplements, especially if you have underlying health conditions or take medication.

* Based on a 3-month evaluation period, 19 women between the ages of 34 and 61, representing various stages of menopause, participated in a product trial of our Red Clover™ tablets to assess their effectiveness in alleviating menopause-related symptoms. Survey results reflect the experiences and feedback reported by participants during the trial period.