3 minerals you need

Magnesium

Research shows that magnesium can normalise the action of different hormones on the central nervous system. Sources include nuts, dark chocolate and leafy green vegetables – but it’s hard to get enough when you’re stressed, because your body pees out magnesium to rev up your nervous system. Take at least 300mg of elemental magnesium – preferably as magnesium glycinate powder.

Zinc

One of my favourite supplements for mood symptoms, zinc dials down cortisol and helps to regulate the HPA axis. Because it’s great for skin, hair and the vaginal epithelium, it can improve both complexion and vaginal dryness. The best form is zinc citrate or picolinate taken directly after food. Doses of up to 30mg are safe; don’t take more than 80mg per day for more than three months without seeing a clinician, because it could deplete copper.

Iodine

Iodine is vital for thyroid health, but it also supports the immune system, eyes, brain, ovaries and breasts.

It acts to reduce inflammation and promote estrogen metabolism. The therapeutic dose of iodine for perimenopausal mood or breast pain is at least 1000mcg (1mg), which is above the recommended daily intake of 150mcg (0.15mg). Note: too much iodine can worsen autoimmune thyroid disease. Sources include iodised salt (400mcg per teaspoon), seafood (10-190mcg per 100gm), and butter from grass-fed cows.