Printables
Free printable checklists and food lists
Her Vitals makes free, no sign-up printables for UK women: iron and magnesium food lists with figures from the official UK food composition dataset, a menopause symptoms checklist, a GP appointment prep sheet for the HRT conversation, and a supplement audit worksheet. Every download is also shown in full on its page, so you never have to download anything to read it. Information only, not medical advice.
Iron-rich foods list
Haem and non-haem iron foods with the milligrams of iron per 100 g, from the official UK food composition dataset, plus absorption tips. Printable and CSV.
Magnesium-rich foods list
Nuts, seeds, wholegrains and greens ranked by magnesium per 100 g, from the official UK food composition dataset, with the daily amount you need.
Menopause symptoms checklist
A symptom checklist across the recognised domains to take to your GP. A conversation aid, not a diagnostic test.
Menopause questionnaire explained
What the Greene Climacteric Scale and Menopause Rating Scale measure, plus our own neutral symptom record to prepare for your appointment.
Perimenopause symptom tracker
A monthly, cycle-aware tracking sheet to spot patterns across the weeks. Printable and CSV.
GP appointment prep: the HRT conversation
What to record beforehand and the questions to ask, framed around NICE shared decision-making.
Supplement audit worksheet
List what you take, add up each nutrient across products and check the total against the safe upper limit. Pairs with our checker.
Information only, not medical advice. This tool is educational and is not a substitute for a registered clinician. It does not diagnose anything and does not recommend that you take any supplement. Always read product labels and speak to your GP or pharmacist before starting, stopping or combining supplements.
Read more
Our free tools run the numbers for you, verified UK figures live on the statistics page, and our guides explain the evidence by life stage, from iron for women to menopause.
Editor, Her Vitals
Oliver leads Her Vitals's editorial coverage of women's life-stage health and supplements. He curates and reviews existing branded products across trying to conceive, pregnancy, postnatal, perimenopause, menopause and the senior years, weighing what the evidence supports against guidance from bodies such as EFSA, the NHS and NICE, and is clear that the content is information rather than medical advice.
Last reviewed: 27 July 2026
Reviewed by Oliver Mackman, Editor. Editorial review against published guidance; not a clinical review.