So can we talk about some of the nutrients that we need during this sort of midlife menopause transition? What sort of nutrients should we be kind of looking out for if we need it?

Yeah.

So the biggest two that have evidence are calcium and vitamin D.

And as I said, everyone needs those.

So You don't need to be taking calcium supplements.

If you eat dairy or you eat fortified, like you have fortified milks, for example, if you're vegan, then actually if you're having two to three portions of dairy a day, that should be enough to meet your calcium needs.

The exception is vitamin D, where it's hard in the UK to get enough, especially during those winter months from October to March.

What sort of ultra-processed foods should we be avoiding and what ultra-processed foods are actually okay?

So can we talk about some of the nutrients that we need during this sort of midlife menopause transition? What sort of nutrients should we be kind of looking out for if we need it?

Yeah.

So the biggest two that have evidence are calcium and vitamin D.

And as I said, everyone needs those.

So You don't need to be taking calcium supplements.

If you eat dairy or you eat fortified, like you have fortified milks, for example, if you're vegan, then actually if you're having two to three portions of dairy a day, that should be enough to meet your calcium needs.

The exception is vitamin D, where it's hard in the UK to get enough, especially during those winter months from October to March.

What sort of ultra-processed foods should we be avoiding and what ultra-processed foods are actually okay?

In the opener, you kind of said supplements, maybe a bit

of a question mark over it.

So look, I think the thing is, if you're deficient in vitamin C, zinc, any of the other nutrients that we talked about, then that will impact your immune system.

If you're not deficient, then actually there's very little evidence to show taking excess amounts will benefit you in any way.

A lot of people, as soon as they get a cold, will reach for really, really high dose vitamin C supplements.

People have been doing this for a long, long time.

And actually, the research doesn't really support its use.

Do we need to spend so much money on the sort of name brand painkillers whilst we're ill?

In the opener, you kind of said supplements, maybe a bit

of a question mark over it.

So look, I think the thing is, if you're deficient in vitamin C, zinc, any of the other nutrients that we talked about, then that will impact your immune system.

If you're not deficient, then actually there's very little evidence to show taking excess amounts will benefit you in any way.

A lot of people, as soon as they get a cold, will reach for really, really high dose vitamin C supplements.

People have been doing this for a long, long time.

And actually, the research doesn't really support its use.

Do we need to spend so much money on the sort of name brand painkillers whilst we're ill?

Yeah

... more water.

But I think this applies all year round really.

You know, try and get your five a day, your 30 different plants a week.

Fruit and veg has important nutrients in it, um, it has antioxidants that can help prevent oxidative damage to skin cells.

You've got beta carotene, vitamin C, and vitamin E that are really important for skin cell protection from damage, but also renewal of skin cells, and vitamin C is really key for the production of collagen as well.

Make sure you're including your healthy fats in your diet, so that's from avocado, oily fish, nuts and seeds.

Shefali, can you tell us a bit about some of these changes that are coming to retinols in the UK?

Does skincare

need to cost the app? It absolutely doesn't.

And at Witch, we've tested anti-aging creams.

We carried out independent lab testing on 10 different skincare products.

that had anti-aging in the title.

And we tested each product on 30 users aged between 40 and 65.

Now, each user was scanned at the beginning of the trial for wrinkles and also skin moisturization.

Shefali, can you tell us a little bit about our second round of testing? What have we found?

What have we been testing

at which? Okay, so we have been looking at menopause supplements at WIDG.

And I think that the issue is, is that it's a really, there's a lot of change happening within this timeframe for women.

And there's not always the right help for them.

So that means that we end up turning to supplements or other products to try and solve the issues that we're having.

And We did some research at which where we looked at 27 popular menopause supplements that are on the market and looked at the ingredients in them.

We looked at the vitamins and minerals.

need...

What have we been testing

at which? Okay, so we have been looking at menopause supplements at WIDG.

And I think that the issue is, is that it's a really, there's a lot of change happening within this timeframe for women.

And there's not always the right help for them.

So that means that we end up turning to supplements or other products to try and solve the issues that we're having.

And We did some research at which where we looked at 27 popular menopause supplements that are on the market and looked at the ingredients in them.

We looked at the vitamins and minerals.

need...

She's asked, is creatine hydrate recommended? okay so

there's so much about creatine there is and especially if you're looking on instagram um but actually there is a lot of evidence to support the use of creatine monohydrate and we looked at supplements creatine supplements a few months ago and actually essentially all they are is one element so they're creating monohydrate powder and the evidence that exists shows that taking three to five grams a day can be beneficial now the the authorized health claims for creatine are that it can basically maintain muscles so it helps you train a bit harder so if you're in the gym and you're You can do 12 reps of something.

The theory is that if you take creatine, it just gives your muscles that little bit more of energy and you might be able to stretch it to 13 or 14 reps.

So it's not that creatine by itself does anything for your muscles.

It just gives them that little bit of energy to help you train that little bit harder, which essentially will build muscles.

So you've got to do the work.

Yeah.

John has asked, are joint health supplements worthwhile? And if so, which ones and in what dosage and quantity? I don't know if you'll be able to answer