According to HealthTest, an online health test platform, around 4% of UK adults live with Attention Deficit Hyperactivity Disorder (ADHD) – but as many as one million could still be undiagnosed. ADHD isn’t just about childhood hyperactivity; in adults, it can show up as forgetfulness, procrastination, or feeling emotions more intensely than others.

Here are 10 common signs that your scattered moments may actually be linked to ADHD

1) You constantly lose things you just had

Keys, phone, purse… gone again? ADHD affects working memory – the brain’s ‘mental sticky note’ – so once you’re distracted, that information can vanish.

2. You procrastinate, even on urgent tasks

Big work deadline? School form that’s due tomorrow? With ADHD, the brain struggles to kick-start boring or overwhelming tasks until the pressure is sky-high.

3. You hyperfocus – then lose all interest

It’s not about lacking focus altogether. Instead, ADHD can mean getting completely absorbed in something exciting… only for motivation to disappear once the novelty fades.

4. You’re late, no matter how hard you try

This isn’t laziness – it’s something experts call ‘time blindness’. You underestimate how long things take, or get caught up in another task, and suddenly you’re late again.

5. You zone out in conversations

Find your mind drifting mid-meeting or halfway through a chat with your child’s teacher? ADHD brains struggle to filter distractions, especially in low-stimulation settings.

6. You start projects – and don’t finish them

The buzz of starting something new gives a dopamine hit. But when things get repetitive, ADHD brains find it much harder to stick with them.

7. Your emotions feel ‘louder’ than others’

Small frustrations can tip you into overwhelm, while little wins feel euphoric. ADHD affects emotional regulation, meaning reactions rise faster – and last longer.

8. You forget appointments despite reminders

Even with alarms set, ADHD can disrupt ‘prospective memory’ – remembering to act at the right moment. So the reminder pings, but you’re too deep in something else to follow through.

9. Everyday admin feels like climbing a mountain

Bills, school emails, tax returns – tasks that are low in stimulation but high in importance often feel especially exhausting to face.

10. You’ve been called ‘lazy’ or ‘disorganised’

Many adults with ADHD grew up labelled this way. In reality, their brains are simply wired to process information, regulate focus and manage time differently.

The hidden toll of undiagnosed ADHD

Missing deadlines or losing your keys isn’t just frustrating – it can ripple out into other parts of your life including:

• Relationships: Forgetting plans or reacting strongly in arguments can upset and hurt others.

• Finances: Impulsive spending and avoiding admin can cause late fees and spiral into debt.

• Career: Tardiness and unfinished work may hold back promotions.

• Mental health: Constantly feeling behind or criticised can feed anxiety, low self-esteem and burnout.

What to do if these signs feel familiar

If you recognise yourself in all or some of these 10 signs, the good news is there are steps you can take:

• Try an online screening test: You can find adult ADHD test online on websites like HealthTest or ADHD UK that can give you a first sense of whether further assessment might help.

• Speak to your GP: Ask about a referral for an ADHD assessment – but be aware NHS waits can be over 12 months.

• Consider private diagnosis: Many adults choose this route to avoid delays, then share results with their GP.

• Make small changes now: Break big tasks into steps, use visible reminders, and build in buffer time to help with lateness and overwhelm.

Living with ADHD doesn’t have to mean living in chaos. With support, strategies and understanding, it’s possible to find balance – and to stop blaming yourself for things your brain was never wired to do in the first place.

Read more:

• Think parenting is hard? Try doing it with autism and ADHD!
• Pregnancy and diabetes: new study links mum’s blood sugar to ADHD and autism risk in kids
• 'I should have trusted my instincts': one mum shares the early signs of autism she missed

So, should you be adding creatine to your smoothie? Here’s what the research says, and where the gaps still lie.

What is creatine, and why women have less of it

Creatine is a compound your body makes naturally and also gets from foods like meat and fish. It helps your muscles and brain generate quick bursts of energy, which is why athletes swear by it.

But here’s the surprise: women have up to 70–80% lower creatine levels than men. Those levels dip even further at stressful times like pregnancy, new motherhood and menopause.

Pregnancy: could creatine protect babies in labour?

Research suggests creatine fuels the uterus, placenta and even the developing baby. Levels drop in the first half of pregnancy, when demands are highest.

Animal studies show that topping up with creatine might protect babies from oxygen deprivation during labour, a complication linked to developmental delays and neurological issues.

The catch? Human trials are still in planning. For now, the science is promising but not proven.

Postpartum: recovery, mood and healing

After birth, creatine could help mums rebuild strength and resilience. Early studies suggest it may:

• Support brain health: easing fatigue and brain fog from sleep deprivation
• Boost mood: studies link creatine to reduced symptoms of depression, with potential for postpartum support
• Aid healing: helping with inflammation, muscle recovery, and wound repair after C-sections or perineal trauma

Breastfeeding: the unanswered questions

This is where things get complicated. Creatine is naturally present in breastmilk, especially in colostrum (the first milk after birth). Scientists believe it helps fuel babies’ developing brains.

But what happens if mums supplement? Right now, no one knows.

Concerns include:

• Babies’ immature kidneys may not cope with extra creatine
• Milk quality or supply could be affected
• Side effects like water retention in mums could slow recovery

The bottom line: if you’re breastfeeding, experts advise against creatine until we know more.

Menopause: strength and bone protection

Later in life, creatine could help again. After menopause, when oestrogen levels fall, women are more at risk of osteoporosis and muscle loss. Studies show creatine, especially when combined with resistance training, can help preserve bone density and increase muscle mass, lowering the risk of falls.

How much is safe, and when to avoid it

For most adults, 3–5g a day of creatine monohydrate is considered safe and effective. But safety hasn’t been confirmed in pregnancy or breastfeeding, so always check with your GP, midwife or paediatrician before starting supplements.

Remember: creatine pulls water into cells, so staying hydrated is vital (pale straw-coloured wee is your guide).

The takeaway for mums

Creatine is shaping up as one of the most exciting supplements in women’s health, with potential benefits across pregnancy, postpartum and healthy ageing.

But when it comes to breastfeeding, the science just isn’t there yet. The safest option? Wait until your nursing journey is over before adding creatine to your routine.

Please note: this advice is not personalised or meant to replace individual advice given to you by your doctor or medical team. As always, if you are concerned about your health, please seek medical advice.

Read more:

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• 10 of the best probiotics for kids for 2025
• Pregnancy supplement guide: everything you need to know about prenatal and post-natal vitamins

New data from Public Health Scotland shows a 20% gap in HPV vaccine uptake between children in the UK’s wealthiest and most deprived areas. Among Year 8 pupils in the most affluent communities, 82.1% were vaccinated, but that drops to just 59.9% in the poorest areas.

The HPV (Human Papillomavirus) vaccine is offered to all 12–13-year-olds across the UK. Since the programme began in 2008, it has been a major public health success, dramatically reducing cases of cervical cancer, and not a single case has been found in women who were fully vaccinated as girls.

While these figures are from Scotland, health professionals believe the trend reflects a nationwide issue, with rising post-pandemic health inequalities leaving many children at greater risk.

What does the HPV vaccine protect against?

HPV is a common virus that’s usually spread through sexual contact. While most people will get HPV at some point, some types can cause cancers of the cervix, throat, penis and anus. The vaccine is most effective when given before teenagers are exposed to the virus.

Originally offered to girls, the vaccine has been available to boys since 2019 and protects not just the individual child, but the wider community by stopping the spread.

Speaking to the BBC, Dr Claire Cameron from Public Health Scotland said, “No cervical cancer cases have been detected in women who have been fully vaccinated.”

But she also warned: “Inequalities are increasing since the Covid pandemic... this virus can affect everybody and we want everybody to be vaccinated so they can be protected.”

Why are fewer kids getting vaccinated?

Experts say the reasons for falling uptake are complex and linked to both social and educational challenges post-Covid.

Dr Cameron told the BBC: “We think it’s maybe something to do with vaccine confidence not being as high as it has been. Maybe people’s engagement with healthcare has changed, but also we offer this vaccine in schools, and we know that there has been a change in how young people engage with education, and there are challenges there.”

Nationally, the average coverage has dipped slightly to 71.5%, but the gap between wealthier and poorer areas is what’s most concerning to health professionals.

School workshops help reduce fear and boost understanding

At Castlebrae High School in Edinburgh, researchers from the University of Edinburgh’s BioQuarter have been running science-based workshops to help students feel more confident about getting the jab – and it’s already making a difference.

Dom Cairns-Gibson, who leads the project, told the BBC: “We noticed there was quite a lack of knowledge on HPV and a lot of people conflated it with HIV, so they just didn’t necessarily know what it was, why they needed to get it.”

The sessions give kids the chance to ask questions, see how the virus works under a microscope, and learn how vaccines protect communities.

What parents should do next

If your child missed their HPV jab at school, it’s not too late to get them protected. You can speak to your school nurse or contact your local GP or NHS immunisation team to arrange a catch-up appointment.

The vaccine is offered as a single injection and is available to all children aged 12–13 in the UK. It's free, safe, and one of the most effective ways to protect your child against cancer in the future.

As Dr Cameron told the BBC, “This virus can affect everybody – and we want everybody to be vaccinated.”

Quick facts: The HPV vaccine for kids

• What is it? A vaccine that protects against the Human Papillomavirus, which can lead to several types of cancer.
• Who gets it? All Year 8 pupils in the UK – both boys and girls.
• Where is it given? Usually at school; catch-up clinics are available through the NHS.
• Why does it matter? It’s already helping to eliminate cervical cancer – and protects others, too.
• What if my child missed it? Contact your school nurse, GP or local NHS immunisation service.

Read more: 

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But your body’s just been through something huge – and when it comes to postnatal swimming, a little patience, the right timing and a gentle re-entry can make all the difference.

Here’s what you need to know about returning to the water after giving birth, whether you delivered vaginally or by C-section – plus expert tips to support your recovery, one stroke at a time.

Wondering when can babies go swimming? Discover our guide to everything you need to know about introducing your baby to the water for the first time.

When can I swim again after giving birth?

It’s tempting to grab your cossie and hit the pool as soon as you’re not bleeding anymore, but most experts recommend holding off until at least 6 weeks postpartum.

“Swimming too soon after delivery may increase the risk of infection and can harm the healing process,” certified personal trainer Nicole Davis told U.S Masters Swimming. “You should get clearance from a healthcare provider before going back to swimming.”

For mums who’ve had a vaginal delivery, this 4–6 week healing period allows any stitches to close and bleeding to stop. But if you’ve had a C-section, you’ll likely need closer to 6–8 weeks, as your body heals from major abdominal surgery.

After giving birth, your body needs time to heal internally, as there may still be an open pathway between the vaginal canal and abdominal cavity. Swimming too soon can introduce bacteria into the uterus, increasing the risk of infection.

Bottom line? Check in with your GP, midwife or health visitor before getting back in the pool.

Start slow – your body’s been through a lot

Swimming is one of the most mum-friendly ways to ease back into exercise. It’s low impact, easy on your joints, and often feels amazing on your newly stretched-out muscles. But it’s vital to start gently.

Re-entering swimming after the postpartum period should be done gradually. Start with low-intensity laps or gentle water aerobics, especially if you’ve had a longer break during pregnancy.

Keep in mind that even seasoned swimmers may feel slower or unsteady at first. Your abdominal muscles are still recovering, and your joints may still be looser than usual due to pregnancy hormones like relaxin.

Focus on how your body feels – not how fast you’re going

There’s no gold medal for “fastest return to fitness”, and tuning into your body is more important than trying to pick up where you left off.

Everyone recovers at their own pace, so it’s important to tune into your breathing, heart rate, and how your body feels overall. Don’t expect to bounce straight back to your pre-pregnancy fitness level – take it slowly and give yourself time.

This goes double if you’re still adjusting to broken sleep, breastfeeding, or a postnatal body that doesn’t feel quite like your own yet. Go easy on yourself.

Use aids to lighten the load

Don’t be afraid to bring toys to the pool – for you, not the baby! Kickboards and pull buoys can help reduce effort while letting you focus on form and stamina.

Incorporating breathing exercises, gentle water aerobics, and adapted swim drills can help gradually rebuild your strength and endurance. It’s best to steer clear of strokes or movements that place too much strain on your core until it feels more stable and supported.

Steer clear of cold water (for now)

Cold water dips might be all over Instagram, but if you’re newly postpartum, now’s not the time to go wild swimming.

Swimming in warm water can help relax and soothe tired muscles, making it an ideal choice during early postpartum recovery. It’s best to avoid very cold or drastically changing water temperatures while your body is still healing.

A warm therapy pool, gentle baby swim session (when you’re ready), or heated leisure pool can be a lovely place to start.

What if I swam through pregnancy?

If you were swimming throughout your pregnancy, great! You’ve probably got a strong base to return from. Swimming while pregnant is encouraged by many experts, thanks to the weightless feeling and gentle cardio benefits.

Many pregnant women find swimming especially comforting, as the buoyancy of the water relieves pressure on the body and can help reduce swelling in the legs and feet.

Just remember: your body changed dramatically during those nine months. Even if you were swimming up to your due date, it’s totally normal to need a reset post-birth.

Give yourself grace – rebuilding takes time

Diastasis recti, pelvic floor weakness, fatigue and fluctuating hormones – these are real postpartum shifts that can take months to improve. And that’s okay.

Rebuilding core strength and swimming stamina can take several months, particularly if you paused your routine during pregnancy. Staying patient and consistent is far more effective than rushing to get back to your previous fitness level.

Progress isn’t always linear, and your return to swimming doesn’t have to be perfect to be powerful. Keep showing up for yourself, one length at a time.

In summary:

• Wait 4–6 weeks (or longer after a C-section) before swimming
• Get medical clearance first
• Start slow with short, low-intensity swims
• Use aids like kickboards to support your return
• Warm water is best – skip the cold dips for now
• Rebuild gradually and listen to your body

And above all? Enjoy the feeling of being back in your body – and the water – again. You’ve done something incredible. Now let swimming help you reconnect, rebuild and recharge.

Read more: 

• When can babies go swimming? Safety tips for parents
• 16 of the best kids’ swimwear – swimming costumes, trunks and rash vests
• Exercise can help with postnatal depression, new study finds

The NHS says this updated approach is both safe and backed by strong research – and will help women avoid unnecessary procedures without compromising health.

Why the change – and is it safe?

Cervical screening in the UK now starts by testing for HPV (human papillomavirus) – a common virus that causes 99% of cervical cancers. If this test is negative, your risk of developing cervical cancer in the next 10 years is extremely low.

New studies show that screening every five years is just as effective as the three-year model, thanks to this more accurate HPV testing. And it’s not the first time this has been rolled out – Scotland and Wales already made the switch.

What does this mean for mums?

If your last smear was clear, you’ll now get your next invite in five years – saving you time, hassle and stress. Invitations will pop up via the NHS app as well as by post, so it's worth making sure your details are up to date.

What if you’ve had HPV or abnormal cells before?

If your last result wasn’t HPV negative, you’ll still be followed up more frequently, so don’t worry – this change only applies to those with a clear HPV result.

And if you notice anything unusual, like irregular bleeding, pain during sex or changes in discharge, don’t wait for your next invite – get checked out straight away.

Cancer Research UK echoed this, urging women not to ignore symptoms: “Go for regular cervical screening and speak to your GP if you notice any unusual changes.”

What’s behind the shift?

This isn’t just about cutting appointments. It’s part of a wider NHS goal to eliminate cervical cancer entirely by 2040, thanks to better HPV vaccination and smarter screening.

Since the early 1990s, cases have dropped by a quarter, and the HPV jab is now routinely offered to children aged 12 to 13, regardless of gender, in schools across the UK.

How do I make sure I don’t miss my next test?

If you’re 25–64 and registered with a GP, you’ll be invited when your screening is due. Make sure your NHS app is downloaded and notifications are on.

And if you're overdue or think you might have missed an invite, it's never too late to book. Call your GP surgery or check your NHS app to arrange it.

What are the symptoms of cervical cancer?

Key signs to watch for include:

• Bleeding after sex, between periods or after menopause
• Heavier periods than usual
• Unusual vaginal discharge
• Pain during sex or in the lower back/tummy

If in doubt, get it checked. The NHS has more detailed symptom guidance at nhs.uk.

The new five-year screening plan is safe, science-backed and aims to make life easier without putting your health at risk. So if you're due, book that smear – and then you can tick it off your list for another five years.

Read more: 

• Think parenting is hard? Try doing it with autism and ADHD
• Staying pregnant after IVF: How to protect your pregnancy, according to doctors
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The new medication – known as relugolix combination therapy – marks the first daily oral treatment of its kind approved for endometriosis care on the NHS.

Unlike existing hormone injections, the tablet can be taken at home, giving women more control and flexibility over their treatment.

Endometriosis affects 1.5 million women in the UK and is a long-term condition where tissue similar to the lining of the womb grows elsewhere in the body, causing pain, fatigue and, for some, fertility problems.

According to NHS guidance, common symptoms include severe period pain, pain during sex, difficulty getting pregnant, and extreme tiredness.

The pill, which costs £72 for a 28-day supply, works by blocking certain hormones that fuel endometriosis, while also supplying the body with replacement hormones to manage side effects.

Helen Knight, director of medicines evaluation at the National Institute for Health and Care Excellence (NICE), said the approval represents “a potential step-change in how we manage endometriosis, putting control back in patients’ hands while ensuring value for the taxpayer.”

Why the new treatment matters

Currently, many women with endometriosis are prescribed hormone injections that temporarily stop oestrogen production – the hormone that causes endometrial-like tissue to grow.

While often effective, these treatments must be administered in a clinical setting, usually every three months, and require separate hormone replacement therapy (HRT) tablets to counteract side effects like bone thinning and hot flushes.

The new pill simplifies this process by combining both hormone-blocking and replacement therapies in one tablet, which can be taken daily at home. If side effects become too difficult or a woman wants to plan a pregnancy, the treatment can also be stopped more easily than injectable options.

Emma Cox, chief executive of the charity Endometriosis UK, welcomed the pill’s approval as “a step forward” but highlighted that it would only reach a small number of people. “We need to see more investment in other research and treatments,” she said.

Real-life impact: Ami’s story

For Ami Clarke, 27, from St Albans, the new pill signals progress – even if it comes too late to help her directly. Ami, who shares her experiences with endometriosis on social media as @positivami, first experienced symptoms at age 13 but wasn’t diagnosed until a decade later.

After trying multiple contraceptive pills with no relief, Ami said the pain became “completely unmanageable.”

Following two surgeries – one in 2021 and a second in 2024 – Ami is now raising funds for a third private operation after NHS options didn’t help. She welcomes any new developments in treatment, saying: “A lot of the time it feels like you’re being left in the dark.”

Who is eligible for the new tablet?

While the approval of relugolix combination therapy has been hailed as progress, NICE has stressed that the pill is only available for patients who have tried all other medical and surgical options without success. This includes hormonal contraceptives, intrauterine devices and previous surgeries.

With such limited eligibility – NICE estimates only 1,000 women a year will qualify – many are calling for broader access and more investment in new treatments.

Though a small step, this new pill brings hope to those living with the most severe forms of endometriosis. For those navigating the daily challenges of managing pain, fatigue and uncertainty, any additional option can offer much-needed relief – and a sense that they are finally being heard.

Read more: 

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Once you’re pregnant or breastfeeding you may be preoccupied with ensuring you’re eating properly “for two” and ingesting the right nutrients to help your baby grow well. And then, when you’ve got an active child to keep up with, you’ll want to do everything in your power to feel healthy and energetic to enjoy all the ups and downs of a busy family life.

A healthy diet full of all the right nutrients is key to keeping you fit and feeling fabulous throughout every stage of the motherhood journey, but sometimes you might need a little extra help and that’s when supplements and vitamins play their part.

Here’s our expert guide with advice from a nutritionist and NHS GP on everything you need to know about taking pre-natal and post-natal supplements. Are you early in your pregnancy? Discover our article on 6 weeks pregnant: Symptoms and baby development. At 6 weeks pregnant, your baby is growing at an incredible rate. Tiny facial features are forming, and their heart is already beating.

What are supplements?

“Available as tablets, capsules, gummies, sprays or powders, dietary and nutritional supplements are used to complement a diet that may, potentially, be lacking,” says Nutritionist Kelly Torrens.

“Although increasingly popular, it’s important to remember that in the UK there are no requirements for supplements to be licensed or registered and they don’t need a prescription.”

Why do people take supplements?

“Many people turn to supplements to enhance or improve their health, but it’s important to remember that a well-balanced diet remains the foundation for health and that no supplement can replace the nutritional benefits and advantages of enjoying a varied diet," says Kelly.

“That said, there are occasions when some of us may benefit from a supplement. Reasons for this are varied but may include a poor or restricted diet, increased need such as during pregnancy, the use of certain medications, a compromised digestive system due to illness or age and an inability to access the outdoors. Add to this the fact that many of the whole foods we eat, including fruit, vegetables and grains, are less nutritious today than they were 70 years ago, and it’s easy to see why some argue the case for supplementation.”

Which supplements are the most popular?

“Popular choices include vitamins B12, C, D and folic acid, minerals such as iron, magnesium and calcium, as well as fish oils and probiotics. Most of us should achieve all our nutritional needs from a healthy, varied and balanced diet but there may be some circumstances when a supplement may be helpful,” says Kelly.

Which supplements can you take to help you get pregnant?

”One important vitamin at conception and during pregnancy is folic acid – this vitamin helps to prevent your baby from developing neural tube defects, such as spina bifida," says Kelly. "For this reason, mums-to-be are advised to supplement with 400mcg of folic acid daily from when she plans for a baby until week 12 of her pregnancy.

“If you have diabetes, sickle cell anaemia or take medication for epilepsy, your folic acid needs may be greater still and you should seek further guidance from your GP or registered dietician. Top tip – dark green leafy vegetables as well as sunflower seeds and wholegrains are useful sources of folate, the natural form of folic acid.”

The NHS only specifically recommends taking folic acid and vitamin D when trying to conceive and you should be able to get all your other nutrients from the food you eat. Some research even suggests that taking vitamin D supplements can help with fertility and IVF success, although much more investigation needs to be done.

Other supplements that you may want to take to help prepare your body for pregnancy and that may be advised by your GP if you're lacking key nutrients include iron, vitamin C and calcium. One study shows that taking iron supplements may decrease the risk of ovulatory infertility¹, while a recent study on guinea pigs revealed that low vitamin C reduces the likelihood of conceiving and how long it takes to get pregnant².

There are also many fertility support multivitamins available that include all of these nutrients above in one easy-to-take tablet. Find out more about the best fertility supplements to take in 2025, tried and tested by our Top Testers Club members here.

Which supplements are safe to take when pregnant?

“During pregnancy, your need for certain nutrients increases and you’ll need to supplement these,” says Kelly. “An important nutrient during this life stage is vitamin D, which helps your baby’s bones and teeth grow and keeps yours strong and healthy. You should take a supplement with 10mcg of vitamin D daily throughout your pregnancy.

Other supplements that you may want to consider taking during pregnancy include omega-3 and iodine, and if you're a vegan you'll want to make sure you are taking adequate vitamin B12, which is only naturally found in animal food products, such as meat, shellfish, eggs, and milk.

Find out more about the best pregnancy supplements to take in 2025, tried and tested by our Top Testers Club members here.

Which supplements should you take when breastfeeding?

“The only supplement which is recommended by the NHS during breastfeeding is one containing 10mcg of vitamin D,” says Dr Philippa Kaye. “And, if your baby is being exclusively breastfed then they should also receive a vitamin D supplement containing 8.5-10mcg vitamin D each day.

“Eating a balanced healthy diet is always important, especially during breastfeeding and your energy demands actually go up during breastfeeding by approximately 400kcal per day. And, don’t forget to keep drinking plenty of water to prevent dehydration.”

Which supplements are safe to take when breastfeeding?

"Supplements are available over the counter, but the fact that something is available over the counter, be it herbal, natural or not does not automatically mean that it is safe," says Dr Philippa Kaye. "There can be active ingredients which can interact with other medications you are taking, or should not be taken if you have particular health conditions. As such please discuss with your pharmacist before taking any supplements and always inform your medical team."

Some women like to continue to take a daily prenatal multivitamin or breastfeeding-specific multivitamin to ensure all their nutritional needs are met. However, if you have been told you're deficient in a certain vitamin and you can't meet this particular nutritional need through a healthy diet alone (perhaps you're vegan, have a chronic illness like Crohn's Disease or are allergic/ intolerant to some foods) then you could consider taking some of the following supplements when breastfeeding: vitamin B12, Biotin (vitamin B7), vitamin C, vitamin A, folic acid, zinc, calcium, iron and iodine.

Find out more about the best breastfeeding supplements for 2025, tried and tested by our Top Testers Club members here.

Are there any supplements that can help improve milk production?

“Many mums worry the quality of their milk won’t be sufficient, although their bodies know exactly what their baby needs at each stage of development, and adapt the breast milk accordingly,” says Kelly Torrens” It’s no surprise, then, that breast milk varies in composition throughout the breastfeeding period.”

“There are lots of supplements and other remedies which are promoted as improving milk production, from Guinness to various vitamins such as B vitamins, or supplements such as thistle, but there isn’t really much evidence that they work,” adds Dr Philippa.

“Fenugreek is a herb which is promoted as helping increase milk production, though again it isn’t clear if it is effective. However, it can interact with medication such as warfarin and insulin and should not be used during pregnancy. It may also increase the risk of bleeding in women with clotting issues.

“If you are struggling with breastfeeding, then please talk to your midwife/breastfeeding advisor as there is lots of support available.”

Are there any supplements you shouldn't take when breastfeeding?

As with many products, supplements haven't been extensively tested when it comes to pregnant or lactating mothers, so if you're at all worried or unsure about taking them, your best bet is to avoid them altogether. Or speak to your doctor about the possible risks for you and your baby and make a decision together that's best for you.

"Just as some prescribed medication can pass through your breastmilk into baby it may be the case that some over-the-counter medications and supplements can also do so," says Dr Philippa Kaye. "As such it is advised that you always check whether or not any medication, be it prescribed, herbal or a supplement, is suitable for breastfeeding."

Which supplements are best for mums?

Whether you're a brand new mum to a teeny tiny newborn, have a toddler running you ragged or are constantly ferrying big kids from school to various clubs, the one thing you'll need is lots of energy. However, if you're not getting the right nutrients from your diet you might feel extra drained and constantly fatigued, so supplementing your diet could be an option. To help keep tiredness at bay, you could consider taking supplements like magnesium, a mineral that helps turn food into energy as well as vitamin B, iron, and zinc.

You'll also want to try and keep yourself as healthy and bug-free as possible (it'll blow your mind how many illnesses kids bring home from nursery and school) as parenting when ill is no mean feat. This is when immune support supplements including vitamin C, vitamin D, vitamins B12 and B6, zinc, and elderberry can help.

Find out more about the best new mum supplements to take in 2025, tried and tested by our Top Testers Club members here.

Please note: All health content on madeformums.com is for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. Please seek medical advice before taking any over-the-counter supplements or vitamins when trying to conceive, pregnant or breastfeeding. 

References:

^{1 Chavarro JE, Rich-Edwards JW, Rosner BA, Willett WC. Iron intake and risk of ovulatory infertility. Obstet Gynecol. 2006 Nov;108(5):1145-52. doi: 10.1097/01.AOG.0000238333.37423.ab. PMID: 17077236.}

^{2 Coker SJ, Dyson RM, Smith-Díaz CC, Vissers MCM, Berry MJ. Effects of Low Vitamin C Intake on Fertility Parameters and Pregnancy Outcomes in Guinea Pigs. Nutrients. 2023 Sep 22;15(19):4107. doi: 10.3390/nu15194107. PMID: 37836389; PMCID: PMC10574174.}

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• Best pregnancy vitamins

A new study has revealed that engaging in regular exercise after giving birth may significantly reduce the risk of postnatal depression and ease the “baby blues.” Women who clock more than 80 minutes of moderate physical activity weekly could lower their risk of severe depression by 45%, according to the largest analysis of its kind.

The findings, published in the British Journal of Sports Medicine, provide fresh insights into how physical activity can support new mothers during a critical period of their lives.

The science behind exercise and mental health

The analysis, which pooled data from 35 studies across 14 countries involving more than 4,000 women, confirms that exercise offers tangible mental health benefits for new mums. Activities such as brisk walking, water aerobics, or resistance training were shown to reduce symptoms of depression and anxiety.

Starting exercise before 12 weeks postpartum yielded even greater benefits, researchers found, with women who exercised early reporting fewer depressive symptoms compared to those who began later.

Dr Margie Davenport, lead author of the study from the University of Alberta, explained: “Once [the mother] has recovered from labour and delivery, going for short, gentle walks is encouraged. Walking is a great way to get exercise, and it’s something you can do with your baby.”

For women ready to progress to more moderate activities, the study recommends a gradual increase. Dr Davenport noted that new mothers should listen to their bodies and consult with healthcare providers if experiencing issues such as poor recovery or urinary incontinence.

Why exercise helps with the baby blues

Postnatal depression affects 1 in 10 women within the first year of giving birth, according to NHS data. It can disrupt bonding with the baby, affect self-care, and influence the child’s emotional and social development.

Exercise may provide a solution by boosting endorphins, regulating hormones, and improving sleep—all factors that play a role in mental well-being. Unlike medication or counselling, which can have side effects or delays in access, exercise is accessible and free for many.

However, experts acknowledge that finding the time or energy to exercise with a newborn can be a challenge. Recovery from childbirth and sleep deprivation may take precedence, and there is no one-size-fits-all solution.

Dr Davenport reassured new mothers that starting small is key: “Everyone’s ideal starting time will be different, balancing the need to recover and heal from childbirth with readiness to begin being physically active.”

How to get started

If you’re considering incorporating exercise into your postpartum routine, here are some gentle ways to start:

• Walking with your baby: Use a pushchair for short outings and gradually increase your pace.
• Join a mum-and-baby fitness group: These can help you meet other mums while staying active.
• Try water aerobics: Low-impact yet effective, it’s suitable for easing into exercise.
• Pelvic floor exercises: These are recommended by many healthcare providers, these can be a gentle way to rebuild strength post-birth.

Experts recommend aiming for 80 minutes of moderate exercise weekly, spread over four days, to experience benefits.

Supporting mental health after birth

While exercise can be a powerful tool for mental health, it’s not the only solution. If you’re struggling with symptoms of postnatal depression or anxiety, it’s important to seek support. Talk to your GP or health visitor about options, which may include therapy or peer support groups.

With knowledge, care, and a little movement, new mothers can find their path to recovery and well-being.

Read more: 

• Is it safe to drink Lucozade in pregnancy? And is it good for morning sickness?
• How to set up a postnatal depression support group
• Simple pregnancy exercises to do at home

Early menopause is believed to affect around 1 in 100 women before the age of 40 and with the average age of first time mothers in the UK hitting an all time high of 32, this can have major implications for fertility.

To find out more about why early menopause affects some women and not others, what the signs and symptoms are, whether you can do anything to prevent it and what it can mean if you're trying to get pregnant we spoke to Dr Philippa Kaye, author of brand new book, The Science of Menopause: Understand Your Body, Make the Right Choices, Over to you Philippa...

What is early menopause?

The word menopause means the final period, and you have been through the menopause when you haven’t had a period for twelve months. Females are born with all the eggs they are ever going to have in their ovaries (in an immature state) and essentially, when you run out of eggs, the menstrual cycle and therefore the periods stopped.

The average age for the menopause is often quoted as 51, but this is the average age in Caucasian women. Research has shown that African American and Hispanic women go through the menopause approximately 9 months earlier, and globally the average age is even younger.

An early menopause is defined as a menopause under the age of 45, and occurs in approximately 1 in 20 people. A premature menopause, premature ovarian insufficiency is one under the age of 40, which affects 1 in 100 people. It can and does occur at younger ages, though becomes less common the younger you are, affecting 1 in 1000 people under the age of 30 and 1 in 10,000 people under the age of 20.

What is the difference between early menopause and perimenopause?

An early or premature menopause is one where the last period occurs before a certain age. The perimenopause is a period of years in the lead up to the final period, where you may have regular or irregular periods, and may have symptoms due to fluctuating and decreasing levels of hormones during this time.

Importantly, you can have treatment for your symptoms, whether or not you are still having periods!

What are the main symptoms of early menopause?

The symptoms of the perimenopause and menopause do not differ depending on the age at which they happen. The symptoms are due to changing levels in hormones oestrogen, progesterone and testosterone which affect all areas of the body.

However, symptoms can be more severe if you have a premature menopause, particularly if you have a surgical menopause, where the ovaries are removed during surgery (perhaps due to cancer). The symptoms can be more severe in this case and start very suddenly, as essentially the day before the surgery your ovaries may be working and producing hormones and the next day not, so instead of a gradual decline in levels of oestrogen the hormone levels suddenly plummet.

Physical symptoms include hot flushes and sweats, changes to your periods, headaches, joint aches and pains and more, while psychological symptoms include worsening PMS, irritability, anxiety, low mood and depression.  Some symptoms can be both physical and psychological including insomnia, fatigue and loss of libido. There can also be other changes such as weight gain and changes to your skin and hair.

Not all people will have symptoms related to the perimenopause and menopause. Approximately 1 in 4 or 5 women will not have, or have very few symptoms, while approximately half will have moderate symptoms and about a quarter will have severe symptoms.

Why do some women experience a premature menopause?

The cause of premature menopause, or premature ovarian insufficiency (POI) is often not known. In fact, somewhere between 70-90% of cases do not have a known cause. It is thought that there is likely to be a genetic component to POI as about 3 in 10 women with POI have a family history of the condition.

It is also associated with autoimmune conditions, which are conditions where the body’s immune system incorrectly attacks itself, for example type 1 diabetes and thyroid disease, and it may be that the immune system incorrectly focuses on the ovaries. Some infections such as TB and mumps are associated with POI, as are some health conditions such as epilepsy.

Medical interventions can also cause POI, for example surgery to remove the ovaries, perhaps due to severe endometriosis or cancer. Treatments such as radiotherapy can also cause POI as can medications such as chemotherapy.

Is there anything lifestyle-related you can do to delay menopause?

It is important to remember that the cause of POI is often not known, however there are some lifestyle factors which may affect the timing of the menopause in general.

Smoking is associated with a slightly earlier menopause, about 18 months earlier than average, though this depends on how much you smoke. Smoking affects the blood vessels of the body, contributing to the fatty plaques that can build up in them affecting blood supply, including blood supply to the arteries.

It may also be that diet plays a part, though lots more research is required into this area. There is some evidence that eating oily fish and legumes is associated with a slightly later menopause (about three years later) and eating white rice and pasta a slightly earlier one – but this study did not show that one caused the other, merely that they are associated. Even if it doesn’t affect the timing of the menopause, eating a healthy diet has lots of known health benefits!

How does premature menopause affect fertility?

POI can lead to infertility and if you have been diagnosed as having POI and are trying to conceive you should ask to be referred to a specialist. If there are no more immature follicles then no more eggs can be produced. It may be that there are follicles but the ovaries have stopped working, and this may not always be permanent.

It is known that pregnancy occurs in about 1 in 10-20 women after being diagnosed with POI, and often in the first year of the diagnosis. For example, if you have been diagnosed with POI due to chemotherapy, it may be that the ovaries recover and start working again after a period of time.

It is complicated and can add to the mental health burden of being diagnosed with POI. On the one hand you are told you have been through a premature menopause and there may be fertility issues, but on the other you are still often told that the ovaries may start working again sporadically (if they haven’t been removed) so there is a risk of pregnancy unless you use contraception.

If you are concerned that you may be in perimenopause and are trying to conceive then please discuss with your doctor, whatever your age.

Are there any ways to find out if you’re likely to experience early menopause?

Although POI does run in families, it doesn’t always mean that it will happen to you and currently there isn’t a test to predict when the menopause will happen to you. What your family history does is give you information, so that if you start to develop symptoms of the perimenopause, perhaps in your 30s, that you are able to tell your doctor that POI runs in your family.

If your periods stop for over six months after they had started (and you aren’t pregnant), please see your doctor. Although blood tests aren’t used to diagnose perimenopause and menopause in women over the age of 45, blood tests are important in POI.  Here two separate blood tests are taken six weeks apart to check the levels of follicle stimulating hormone (FSH) from the brain, which would be high in POI.  Other blood tests are also taken to rule out other causes for your symptoms.

What are the treatments for POI?

If you are able to take it, then HRT is recommended for people with POI and early menopause until at least the age of the average menopause. HRT here replaces the hormones which would otherwise naturally be there in the body at that age, protecting against heart disease and osteoporosis. Or you may be offered the combined oral contraceptive pill/patch/ring, which are then given without a pill free break. Both of these options protect the heart and bones as well as controlling your symptoms.

If you can’t take HRT, perhaps if you have had breast cancer, or the combined oral contraceptive pill is not suitable then there are other non hormonal prescribable options to help control your symptoms. These don’t have the same heart and bone protective effects, so you may be offered a bone density scan to assess your bone health.

What support is there on the NHS for women experiencing premature menopause?

There is medical support and advice, not just to diagnose POI but also to treat it on the NHS.  The Daisy Network is the UK POI charity which offers support, information and advice.

Pics: Getty Images 

• The Science of Menopause: Understand Your Body, Make the Right Choices, is available from Amazon (£13.39)