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Sarah Trimble Nutrition, 77B Malone Road, Belfast (2025)

30/11/2025

Have you been supplementing with magnesium but still feel exhausted?

A lot of my clients and women I speak with are aware they need more magnesium and want to know what form is best for them. They are right most of us need more magnesium and magnesium can help improve energy levels, support sleep and improve hormonal health.

BUT here’s the thing, a lot of the women I see have low iron levels and are experiencing symptoms including fatigue, hair loss, heavy periods and palpitations.

If your iron levels are low (and it’s estimated that between 30 and 50% of menstruating women have low iron levels) and you don’t address it then your fatigue will likely persist even with supplementation of other nutrients.

Low iron levels can be an issue during puberty and again during perimenopause when heavy periods are common.

Lack of iron can also impact thyroid health and negatively impact fertility and chances of conceiving.

With most of my female clients I will check iron levels and make sure we focus on improving those first before we move on to focusing on other nutrients.

14/02/2025

Nutrients that Go Together

Some nutrients don’t work so well on their own - in fact most nutrients in the body work synergistically with other nutrients.

This is one reason why it’s usually not a good idea to supplement with really high doses of one nutrient in isolation.

😊

28/10/2024

Are you having menopause/ perimenopause symptoms or is it your thyroid?

There’s a big crossover between symptoms of low thyroid hormone production (hypothyroidism) and the symptoms of hormonal imbalances caused by perimenopause and menopause.

So you could be experiencing hypothyroidism and putting your symptoms down to perimenopause/ menopause - so ignoring the root cause of your symptoms.

Similarly if you already have a diagnosed under-active thyroid you could be ignoring your perimenopause and menopause symptoms.

That’s why I always recommend testing thyroid function during these years to make sure you are meeting your individual health needs.

Want to know more, ask in the comments below.

08/10/2024

Cutting back on too much coffee and replacing with herbal teas can have real health benefits during perimenopause and menopause.

What herbal tea do you like?

22/09/2024

DO YOU REALLY HAVE PCOS?

This post is a bit of a deep dive into reasons why PCOS might be misdiagnosed.

It’s PCOS awareness month and while PCOS is common, it’s not uncommon for it to be misdiagnosed. It might be important to ask if your diagnosis is accurate.

18/09/2024

MYO-INOSITOL

A supplement that is commonly associated with supporting fertility and PCOS is fast becoming one of my favourite nutritional supports for perimenopausal women.

It has also been shown to support weight loss and reduce hot flashes in menopause.

-inositol

17/09/2024

🍂Perimenopause Day Retreats 🍁

I just wanted to share a bit more about this series of day retreats I’m running with this autumn.

At each session I’ll also be doing a short food demo and you’ll have the opportunity to ask me any questions you might have and get personalised advice. 😊

WEEK 1 - WHAT THE H*** IS GOING ON?

A deep dive into how the hormonal fluctuations of perimenopause can impact the body and the diverse symptoms that can result. You’ll leave with an understanding of how diet and lifestyle changes can tame these hormonal fluctuations.

WEEK 2 - MAINTAINING METABOLIC HEALTH DURING PERIMENOPAUSE

This retreat will focus on how perimenopausal hormonal fluctuations can lead to metabolic imbalances that can impact weight balance, memory and cardiovascular health. You’ll learn how perimenopause impacts blood sugar control and the thyroid and MOST IMPORTANTLY, what you can do about it.

WEEK 3 - HOW TO MAINTAIN YOUR ZEN

At this day retreat we’ll take a close look at how hormonal imbalances can impact mood and sleep. We’ll discuss hot hot flashes are a sign of nervous system imbalance and a neurological symptom. Again, we’ll discuss how the right nutrients and dietary changes can help you manage your mood.

WEEK 4 - ALL THE REST

Yes, there’s more!! Learn how diet, nutrition and lifestyle can support bone health, prevent vaginal dryness, support collagen levels and help allergies and inflammation.

At every session Lucille will be guiding you through movement and breath practices that will complement the nutritional advice.

10/09/2024

Which 4 Blood Tests will support you During the Perimenopause?

Thyroid testing with antibodies
HbA1C
Vitamin D
Omega-3 index

Checking all these markers will help support metabolic health, weight balance, cardiovascular health, mood, inflammation, brain health and hormone balance. Checking and then addressing any less than optimal results is a great place to start to support your health during the perimenopause.

So check don’t guess.

07/09/2024

What stage of the Perimenopause are you at? 🗓️

You might know that you are definitely experiencing some perimenopausal symptoms and hormone imbalances. But the perimenopause can last for up to 10 years and at different stages your hormones will be doing different things and leading to different symptoms.

For example you are likely to experience symptoms of high oestrogen before you experience symptoms of low oestrogen and you are likely to require different forms of nutritional support at different stages of the perimenopause.

It sounds complicated but it’s not, just by taking a look at your symptoms you can usually pinpoint what stage you are at and respond accordingly. Every single symptom can be supported and addressed. 😊

26/08/2024

Why you need to support ovulation during the perimenopause?

Maintaining regular and healthy ovulation for as long as possible during the perimenopause is one of the most important ways to support hormone balance at this time.

Even if conception is the last thing on your mind and you don’t mind if your period is less frequent, achieving a regular menstrual cycle will improve progesterone levels. Better progesterone levels = reduced perimenopause symptoms.

A combination of diet and lifestyle changes can support healthy ovulation and key nutritional supplements can help.

-inositol

23/08/2024

CAN YOUR CHOICE OF TOOTHPASTE IMPACT YOUR FERTILITY?

As far fetched as this might seem there is a close relationship between our oral health and our fertility. The oral microbiome supports production of nitric oxide - a molecule known to support reproductive health partly by enhancing blood flow around the body.

Exposure to fluoride in toothpaste can reduce the ability of the oral microbiome to produce nitric oxide. So swapping to a fluoride free toothpaste is an important lifestyle change to promote fertility.

I recommend using a hydroxyapatite based toothpaste to support enamel.

04/08/2024

🇬🇷 WHAT I ATE ON HOLIDAY IN GREECE 🇬🇷

Now this isn’t meant as one of those ‘What I eat in a day posts’, but I just wanted to share a bit about my approach to eating on holidays.

Firstly, I see travel as an opportunity to try new foods, foods that might be difficult to find at home and also trying local delicacies. This, for me, is one of the best things about travelling.

I always choose a lot of shellfish and fish, because I really enjoy it and I’m not the most confident at preparing it at home. Shellfish is also incredibly nutritious.

I love filling up on delicious fresh local fruit 🍒🍑 - when I’m away I try and order salads and vegetables with meals.

Secondly, for me, holidays are a chance for a break from your regular routine and responsibilities - so this might mean you can have an aperol spritz with lunch and then have an afternoon nap.

I’m also not going to pass up the opportunity to have a cocktail while watching the sun set on a beautiful beach or go for a walk after dinner and have an ice cream - these experiences are an important part of life. If you over indulge for a few days don’t feel guilty - you deserve it.

Food highlights:

Octopus - a great source of protein

Taramasalata - made from cod roe so rich in omega-3 and B12

Fried squid- one of my favourite foods ever - I don’t deep fry at home so always order it when I’m on holiday

Shellfish - a great source of selenium, iodine and zinc - really important minerals

Campari spritz - forget the aperol spritz - this is my go to

Iced cappucino - they make the best iced coffees in Greece

Olives - my go to snack with drinks - great source of vitamin E and great for your gut microbiome

Sarah Trimble Nutrition

30/11/2025

14/02/2025

28/10/2024

08/10/2024

22/09/2024

18/09/2024

17/09/2024

10/09/2024

07/09/2024

26/08/2024

23/08/2024

04/08/2024

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