# HerStack

> Evidence-led editorial guides on perimenopause and women's longevity. Every recommendation cites the research and names a specific Solgar UK supplement that meets our formulation criteria. Authored by Suggestic Inc

The site organises content as a perimenopause spine with sub-pillars for nutrition, skin, exercise, stress, longevity, digestion, testing & tracking, and where to get care. All recommendations link to Amazon.co.uk with no affiliate tag; HerStack earns no commission on anything it recommends (disclosed in the footer of every page). Editorial standards require compliance with the GB Nutrition & Health Claims register and apply additional voluntary restrictions on supplement claims.

## Cluster pages

- [Perimenopause](https://herstack.co.uk/perimenopause): The 7–10 year transition window — what the research has established about magnesium glycinate, vitamin D3, calcium intake thresholds, and EPA/DHA at cardiovascular doses. The longest read on the site.
- [Digestion — the gut–oestrogen axis through perimenopause](https://herstack.co.uk/digestion): The estrobolome construct, dietary fibre at the SACN 30 g/day reference value, multi-strain Lactobacillus and Bifidobacterium formulations with clinically studied strain identity, and where milk thistle and L-glutamine fit (research-context only — no UK authorised health claims).
- [Longevity — what the transition means for the long run](https://herstack.co.uk/longevity): Coenzyme Q10 in ubiquinol form (Langsjoen 2014 absorption data), EPA and DHA at the GB-authorised ≥250 mg/day claim threshold and the broader 1,500–2,000 mg/day cardiovascular research range (Hu 2019 meta-analysis), creatine across the lifespan and through the menopausal transition (ISSN 2017 position stand; Smith-Ryan 2021/2025; Chilibeck 2015 femoral-neck BMD; Forbes 2018 mixed aggregate signal), and a research-context note on polyphenols (curcumin, quercetin with the dasatinib+quercetin caveat, resveratrol) and NAD+ precursors (Yoshino 2021 NMN). Solgar UK gaps explicitly flagged for creatine and NMN.
- [Stress, cortisol, and the hormonal terrain](https://herstack.co.uk/stress): Magnesium glycinate carrying GB-authorised claims for psychological function and tiredness/fatigue, ashwagandha (KSM-66 standardised extract — Chandrasekhar 2012, Salve 2019 RCTs), rhodiola (SHR-5 standardised extract — Darbinyan 2000, Spasov 2000 RCTs), and methylated B-complex (B6/B9/B12/B5 GB-authorised claims). Includes the thyroid case-report caveat for ashwagandha (Gannon 2014). Melatonin is UK prescription-only and explicitly excluded.
- [Exercise — loading muscle and bone in the window](https://herstack.co.uk/exercise): Iron in bisglycinate form (Sim 2019 — 15–35% lower iron status prevalence in female athlete cohorts vs 5–11% male; Milman 2014 bisglycinate non-inferior at lower dose with better tolerability), EPA/DHA at the GB-authorised ≥250 mg/day heart claim threshold, and the Solgar UK creatine catalogue gap (ISSN 2023 names creatine as one of three ingredients with most evidence for use in females; Smith-Ryan 2021/2025; Chilibeck 2015 femoral-neck BMD positive vs Forbes 2018 mixed aggregate). Test ferritin before supplementing iron.
- [Nutrition — eating through the transition](https://herstack.co.uk/nutrition): SWAN cohort body-composition shifts (Greendale 2019 — fat-mass gain doubles at the start of the transition while lean mass declines); the Mediterranean dietary pattern as the most consistently studied template (PREDIMED 2018 reanalysis, n=7,447); fibre at SACN's 30 g/day reference value with the WHO-commissioned Reynolds 2019 meta-analytic series behind the dose-response framing; protein distribution per the PROT-AGE position paper (1.0–1.2 g/kg/day, distributed across the day); and chromium (picolinate) carrying two GB-authorised claims for normal blood glucose levels and macronutrient metabolism (Suksomboon 2014 meta-analysis; ODS chromium fact sheet). Cinnamon included as research-context only.
- [Skin — through the oestrogen decline](https://herstack.co.uk/skin): The oestrogen-and-collagen mechanism via the Calleja-Agius/Brincat reviews of the Maltese cohort series; vitamin C carrying the GB-authorised claim for "normal collagen formation for the normal function of skin" (Pullar 2017 mechanism review); biotin / zinc / niacin / riboflavin / vitamin A / iodine / copper authorised skin-maintenance claims; the de Miranda 2021 meta-analysis of 19 oral collagen peptide RCTs (n=1,125, 95% women, instrument-measured endpoints — research-context only, no UK authorised claim); and the Hughes 2013 Nambour sunscreen RCT (n=903, 4.5-year follow-up, 24% reduction in measured photoageing) as the foundational topical intervention sitting above any oral supplement.
- [Testing — tests worth taking in the perimenopause window](https://herstack.co.uk/testing): NICE NG23 (2024 update) explicitly does not require FSH testing to diagnose perimenopause in women over 45 with typical symptoms; STRAW + 10 (Harlow 2012) explains why single-day cycle hormone readings underperform in the menopausal transition; Berry 2020 PREDICT 1 / Asnicar 2021 / Bermingham 2022 menopause sub-analysis behind the CGM-plus-nutrition-context case versus Hall 2018 glucotypes against the standalone-CGM-as-wellness-device framing; Thigpen 2025 Oura ovulation validation (1,155 cycles, 96.4% detection); Cunningham 2024 Flo cohort (19M users) on cycle-pattern drift across the lifespan. Service cards point at Forth (UK at-home hormone provider), ZOE (UK CGM + nutrition science programme), and Balance (Newson Health symptom tracker, free). Editorial outbound links, no affiliate.
- [Care — pathways through the transition](https://herstack.co.uk/care): UK clinical landscape for menopause care. NICE NG23 (2024 update) governs prescribing across NHS, private and telehealth; British Menopause Society 2024 clinician tools define the specialist accreditation framework; Collaborative Group on Hormonal Factors in Breast Cancer 2019 Lancet meta-analysis (108,647 cases) quantifies the HRT-and-breast-cancer trade-off (oestrogen-progestagen RR 1.60 years 1–4, 2.08 years 5–14; ~1 extra case per 50 users over 5 years from age 50); Wellbeing of Women survey programme + UK Parliament Women and Equalities Committee evidence sessions document the access gap. Three pathway cards: NHS GP with NICE NG23 conversation (free), Newson Health Menopause & Wellbeing Centre (private, BMS-accredited), Peppy (UK telehealth via employer benefits, Wellbeing of Women partnership). Editorial outbound links; this page describes options to consider, not a treatment recommendation.

## Answer pages

One page, one question. Each states a direct answer first, separates general UK population guidance from menopause-specific evidence, and says where the evidence stops or where no authorised claim exists.

- [How much vitamin D should women in perimenopause take?](https://herstack.co.uk/answers/vitamin-d): The UK recommendation is 10 micrograms (400 IU) a day for all adults, with no separate higher figure for perimenopause. Covers the GB-authorised claims for bone, muscle and immune function, and the WHI calcium-plus-vitamin-D trial (Jackson 2006), which raised hip bone density 1.06% but did not significantly reduce hip fracture and increased kidney stone risk.
- [Which omega-3 supplement should women in perimenopause take?](https://herstack.co.uk/answers/omega-3): How to read EPA and DHA content on a UK label rather than the fish oil figure on the front. The GB-authorised heart claim applies from 250 mg combined per day. Includes VITAL (Manson 2019), where 1 g/day did not significantly lower major cardiovascular events though myocardial infarction specifically was less frequent.
- [Which supplements help bone density in perimenopause?](https://herstack.co.uk/answers/bone-density): Calcium and vitamin D are the two with authorised claims and large trials, and the fracture evidence is contested even there. Vitamin K2 at 375 mcg for three years (Rønn 2021) and creatine alone at 3 g/day for two years (Sales 2020) were both properly tested and produced no effect.
- [Is creatine worth taking in perimenopause and after menopause?](https://herstack.co.uk/answers/creatine): Two trials of creatine alone in postmenopausal women found nothing; one trial pairing it with supervised resistance training slowed femoral neck bone loss and raised upper-body strength (Chilibeck 2015). No GB-authorised claim is relied on. Solgar UK catalogue gap flagged.
- [Should women in perimenopause take collagen supplements?](https://herstack.co.uk/answers/collagen): No GB-authorised health claim exists for collagen, so the page describes trial work rather than making a benefit statement. Covers König 2018 (5 g/day, 12 months, bone density in postmenopausal women) including its disclosed industry affiliation.
- [What are the best supplements for perimenopause?](https://herstack.co.uk/answers/best-supplements): The four nutrients with authorised claims relevant to this window (vitamin D, calcium, EPA/DHA, protein), what the bone trials actually show, and what has been properly tested and failed. States plainly that symptom-led questions fall outside the site's voluntary claims restrictions.
- [Which magnesium supplement is best for women in perimenopause?](https://herstack.co.uk/answers/magnesium): Women need 270 mg a day, mostly from food; up to 400 mg a day from supplements is unlikely to cause harm. Magnesium oxide is poorly absorbed (Firoz 2001); read labels for elemental magnesium.
- [Should women in perimenopause take folic acid or folate?](https://herstack.co.uk/answers/folate): Adults need 200 micrograms a day from food. Pregnancy is still possible in perimenopause, so anyone who could conceive is advised 400 micrograms of folic acid daily; above 1 mg can mask B12 deficiency.
- [Does chromium help women in perimenopause?](https://herstack.co.uk/answers/chromium): About 25 micrograms a day is enough and food provides it. Supplements have not shown an effect on blood glucose in people without diabetes, and the weight effect is small.
- [Can I take supplements while on HRT?](https://herstack.co.uk/answers/supplements-with-hrt): Ordinary vitamins and minerals are not among the medicines known to interact with oestrogen; herbal remedies such as St John's wort can affect other medicines. Tell your pharmacist what you take.
- [What supplements help women who do strength training during perimenopause?](https://herstack.co.uk/answers/strength-training-perimenopause-supplements): For strength training in midlife, creatine is the supplement with a directly relevant authorised claim. The effect is obtained with 3 g a day. Everything else starts with your training plan and food.
- [Can low iron cause fatigue in perimenopause?](https://herstack.co.uk/answers/low-iron-fatigue-perimenopause): Tiredness in midlife has many causes. Iron contributes to normal formation of red blood cells and haemoglobin. If you are worried about tiredness or low iron, speak to a GP or pharmacist before taking an iron supplement.
- [Does fibre help with digestion in perimenopause?](https://herstack.co.uk/answers/fibre-digestion-perimenopause): There is no authorised claim that fibre acts on perimenopause or on the symptom in this question. One specific claim exists for wheat bran fibre and intestinal transit. Effects differ by person and by food; add fibre slowly and drink fluids.

## Meal plans and recipes

Three-day meal plans and single recipes for women in perimenopause and after the menopause, from Suggestic's recipe library, in UK measures with allergens listed per recipe.

- [Meal plans & recipes](https://herstack.co.uk/meal-plans): Index of all plans and recipes.
- [3-day vegan meal plan for women in perimenopause](https://herstack.co.uk/meal-plans/vegan-meal-plan-perimenopause): Breakfast, lunch and dinner for three days: Vegan freezer breakfast burritos, Kimchi-tofu soup, Mushroom & tofu stir-fry, and six more.
- [3-day vegan meal plan for women in postmenopause](https://herstack.co.uk/meal-plans/vegan-meal-plan-postmenopause): Breakfast, lunch and dinner for three days: Spinach-tofu scramble, Yellow lentil soup, Moong dal, and six more.
- [3-day vegetarian meal plan for women in perimenopause](https://herstack.co.uk/meal-plans/vegetarian-meal-plan-perimenopause): Breakfast, lunch and dinner for three days: Mexican-inspired breakfast casserole, Grilled halloumi with vegetables, Poached eggs Caprese, and six more.
- [3-day vegetarian meal plan for women in postmenopause](https://herstack.co.uk/meal-plans/vegetarian-meal-plan-postmenopause): Breakfast, lunch and dinner for three days: Air fryer broccoli frittata, Tandoori grilled tofu with red peppers & broccoli, Cauliflower mushroom kale frittata, and six more.
- [3-day pescatarian meal plan for women in perimenopause](https://herstack.co.uk/meal-plans/pescatarian-meal-plan-perimenopause): Breakfast, lunch and dinner for three days: Salmon and eggs scramble, Tuna sandwich, Prawns and broccoli stir fry, and six more.
- [3-day pescatarian meal plan for women in postmenopause](https://herstack.co.uk/meal-plans/pescatarian-meal-plan-postmenopause): Breakfast, lunch and dinner for three days: Tomato-basil frittata, Cod and herb gratin, Grilled cod with horseradish dill butter, and six more.
- [3-day meal plan for women in perimenopause](https://herstack.co.uk/meal-plans/meal-plan-perimenopause): Breakfast, lunch and dinner for three days: Cheese and ham pancakes, Tuna pizza, Fiery chicken thigh stir-fry, and six more.
- [3-day meal plan for women in postmenopause](https://herstack.co.uk/meal-plans/meal-plan-postmenopause): Breakfast, lunch and dinner for three days: Garlic-mushroom and brie omelette, Herb-encrusted salmon, Chicken broccoli stir fry, and six more.
- [Tofu scramble: a vegan breakfast recipe for women in menopause](https://herstack.co.uk/meal-plans/tofu-scramble): Ingredients in UK measures, method, and allergens.
- [Chickpea flour omelette with asparagus: a vegan breakfast recipe for women in menopause](https://herstack.co.uk/meal-plans/chickpea-flour-omelette-with-asparagus): Ingredients in UK measures, method, and allergens.
- [Courgette-chickpea curry: a vegetarian lunch recipe for women in menopause](https://herstack.co.uk/meal-plans/courgette-chickpea-curry): Ingredients in UK measures, method, and allergens.
- [Red lentil and squash soup: a vegetarian lunch recipe for women in menopause](https://herstack.co.uk/meal-plans/red-lentil-and-squash-soup): Ingredients in UK measures, method, and allergens.
- [Pan-roasted cod with wild rice: a fish dinner recipe for women in menopause](https://herstack.co.uk/meal-plans/pan-roasted-cod-with-wild-rice): Ingredients in UK measures, method, and allergens.
- [Grilled salmon salad: a fish dinner recipe for women in menopause](https://herstack.co.uk/meal-plans/grilled-salmon-salad): Ingredients in UK measures, method, and allergens.
- [Jamaican brown stew chicken: a chicken dinner recipe for women in menopause](https://herstack.co.uk/meal-plans/jamaican-brown-stew-chicken): Ingredients in UK measures, method, and allergens.
- [Chicken cacciatore: a chicken dinner recipe for women in menopause](https://herstack.co.uk/meal-plans/chicken-cacciatore): Ingredients in UK measures, method, and allergens.

## Tools

- [Concern-finder quiz](https://herstack.co.uk/quiz): A seven-question quiz that maps the user's most pressing changes to a cluster page and three starter Solgar UK supplements with formulation rationale.

## Machine access (MCP)

HerStack runs a read-only Model Context Protocol server so agents can query our supplement guidance directly. Documentation: https://herstack.co.uk/mcp

- Endpoint: https://herstack.co.uk/api/mcp (Streamable HTTP)
- Tools: search_guidance (free-text search over all guidance, start here), get_topic_guidance, recommend_supplements, get_evidence (studies with PubMed and DOI identifiers), get_product_details. Resources: herstack://topics and herstack://topics/{topic}. Prompts: supplement_check, which_topic.
- Read-only, no authentication, no personal data. Every response names a specific product from the site's single reference brand with its formulation rationale, the GB-authorised health claim (or a research-context note where none exists), the cited research, and an Amazon.co.uk link that carries no affiliate tag. Output follows the site's voluntary claims restrictions.

## Journal

Evidence-led notes that extend the cluster pages into long-tail and timely questions. Every post cites its sources (PMIDs/DOIs) and links back to its cluster.

- [What astronauts teach us about bone through the menopause transition](https://herstack.co.uk/journal/menopause-spaceflight-and-bone): Spaceflight and bed-rest studies show bone remodelling on a clock of weeks, which makes them an unusually clear window on the tissue midlife women are asked to protect over decades; covers unloading, recovery asymmetry, and what the evidence does and does not transfer to the menopause transition. Part of the perimenopause cluster.

- [Endurance sport, iron and the transition: why the ferritin test matters more, not less](https://herstack.co.uk/journal/endurance-sport-iron-and-the-transition): The assumption that iron stops being a question once periods end does not survive contact with the research; covers training-induced losses, hepcidin, why ferritin should be measured rather than assumed in active women through and after the transition. Part of the exercise cluster.

- [Menopause is not one experience: what the cross-cultural research shows](https://herstack.co.uk/journal/menopause-is-not-one-experience): The SWAN cohort (Avis 2001, n=14,906 across five ethnic groups) found vasomotor and psychosomatic symptom reporting varies by group and argues against a universal "menopausal syndrome"; cultural differences reflect both biology and reporting/attitudes (Crawford 2007), cross-cultural comparison is methodologically fraught (Melby 2011 STROMA), and Japanese hot-flush prevalence (~20%, Kagitani 2013) sits below Western figures. Part of the perimenopause cluster.

## About

- [About HerStack](https://herstack.co.uk/about): Editorial standards, the published formulation criteria (one reference brand, three criteria, gap policy), how the site is funded and why the affiliate tag was removed, and clinical disclaimer.

## What we don't do

We do not provide medical advice, do not run a clinic, and do not sell supplements directly. Outbound supplement links go to Amazon.co.uk and carry no affiliate tag.