Reaching for supplements before you choose a solid framework for a menstrual health tool kit isn't always the best idea.

So I designed an easy way to build a menstrual health tool kit, first, from periods to perimenopause and beyond.

Over the years one of the very questions most people ask is, “what supplements do you recommend?”. I found it very difficult to answer.

I knew what had worked for me, but I had been adding them to an already solid base of consistent steps from a whole person perspective. I didn’t want to suggest something for someone else who would then go and spend their hard earned money, only to find they didn’t get the same benefits.

When you take a step back and look at well-being through a menstrual health lens there are 5 key areas that need daily attention for best results. So I turned them into Virtual Vitamins and started explaining why and how they worked, in particular, for challenges linked to menstrual cycles and menopause.

Adding that little bit of a menstrual health lesson turned the boring bits into light bulb moments. The rinse and repeat self care tips suddenly had relevance and meaning, and people became curious and keen to try them out.

What are the 5 Virtual Vitamins?

These 5 simple, and mostly free, choices can be layered together to maximise their effect.

Vit O - aka oxygen. Breathing on purpose and with a purpose. Creating a sense of calm regulates the nervous system. This means the brain and body are in a better zone to function well, which supports hormone health.

Dose: 3 times a day, stand or sit still, breathe in for 4 and out for 8. You should be able to complete ~ 4 sets of in and out breaths in 1 min.

Bonus points: on the outward breath hum to give a x15 boost to nitric oxide: a natural gas helping to clear away bacteria and viruses before they reach your lungs. And, it helps your lungs work more efficiently, ensuring more oxygen reaches your bloodstream with every breath.

Vit N - aka nutrients (incl fluids). Nutrients from foods you can use one word to describe such as carrot, broccoli, fish, chicken, eggs etc. A varied diet with regular hydration delivers better results, as it helps the gut bacteria and liver to process foods and hormones, and provides all the elements to enable the body to rest and recover.

Dose: daily but not grazing. Leave enough time between meals to allow the body to recognise when it's full, release the hormones to use the food correctly, and minimise storage of the excess.

Bonus points: combining nutrients that suit different phases of the menstrual cycle or timeline can add an extra layer of benefits. Journal and track to make this an easy habit to do.

Vit M - aka movement. Some may say exercise, but I prefer movement. Exercise is universally agreed to be of benefit. It boosts circulation which is good for digestion (see gut and liver support in Vit N), extra breathing is required (Vit O), done outside can help with Vit S as it supports the circadian rhythms.

Dose: as often as possible. Ideally around 30 mins a day.

Bonus points: Dancing around the kitchen to a great tune is fun and can create Vit L - add a friend for extra laughs. Other fun activities are also permitted.

Vit S - sleep, rest and destress - think all the Ss. The mind and body needs some down time to rest and restore. Without enough Vit S hormone function can be impaired, and it gets harder to do everything.

Dose: 6-8 hours in every 24. Preferably at night for optimal circadian rhythm.

Bonus points: beyond sleep, even resting and destressing with mindset tools, breathing exercises (Vit O), or journaling, help to calm the nervous system which helps with everything.

Vit L - aka laughter. Finding joy and social connections is often one of the first consequences of the psychological symptoms at different stages along the timeline. Often placed in the mental health area of wellbeing, feelings of sadness or anxiety are however closely linked to menstrual cycles and perimenopause. The right company boosts oxytocin - a happy hormone. Laughter is the short cut.

Dose: as often as possible. Also comes with hugs - 6x a day for best results

Bonus points: Laughing with others can double or triple your oxytocin levels, creating a powerful sense of safety and belonging.