Women Starting and Continuing HRT- Support Bundle

Take with your largest or most nutrient-dense meal of the day to ensure enough fat is present. (E.g. Avocados or nut butters, eggs (the yolk contains the necessary fats), olive oil or coconut oil, full-fat yogurt or seeds like chia or flax, fatty fish such as salmon or sardines.)

(BEST FOR SLEEP & ANXIETY). Take up to 400 mg 30–60 minutes before bed, in divided doses, with meals.

(BEST FOR MUSCLE CRAMPS & REGULARITY). Take 200–350 mg in divided doses, with meals.

(L-Threonate- BEST FOR BRAIN FOG & MEMORY). Take up to 2,000 mg daily (145 mg), in divided doses. Split into two doses: 1,000 mg in the morning and 1,000 mg before bed.

(BEST FOR ENERGY & MUSCLE PAIN). Take 200–400 mg, with food in the morning or early afternoon.

Splitting your intake is often the "gold standard" for hormone support. If your goal is Better Sleep & Relaxation- take in the evening (before bed). If your goal is Energy & Brain Fog- take in the morning (with breakfast). Morning (with breakfast): Take one capsule of Reacted Magnesium and your P-5-P (B6). Evening (30–60 mins before bed): Take the second capsule of Reacted Magnesium.

Always take your Omega-3 with a meal that contains some fat (like avocado or eggs) to maximize absorption. If you have a sensitive stomach, take it with your largest meal of the day.

Helps produce serotonin and dopamine (the "feel-good" chemicals).

Directly helps produce serotonin and dopamine (the "feel-good" chemicals). Hold the liquid under your tongue for 30 seconds before swallowing to maximize absorption through the sublingual tissues. You can easily adjust your intake based on how you feel; taking a bit more on high-stress days or less when your energy is stable.

Taking just one capsule per day (250 mg) is often the "sweet spot". For Better Sleep & Nighttime Calm: Take your dose 30–60 minutes before bed. For Daytime Energy & Focus: Take your dose in the morning with breakfast. The "Hormone Harmony" Approach (Best for HRT): Split the dose. Take one capsule in the morning for focus and energy, and one capsule in the evening for sleep and physical relaxation. Do not take within 2 hours of high-fiber foods, calcium, or zinc supplements, as they can interfere with absorption. If you are on thyroid medication or bisphosphonates (for bone health), space your magnesium at least 4 hours away to ensure your medications remain effective.

Optional Supplement- Targeted Symptom Support: May help increase energy, balance hormones, and improve libido. Help support the hypothalamic-pituitary-adrenal-ovarian (HPTAO) axis, helping to balance estradiol and progesterone naturally. Take Maca in the morning or early afternoon. It can be very energizing, and taking it late in the day may interfere with sleep.

Optional Supplement- **Do not take if you are taking Sensoril.** Take 300 mg in the morning and 300 mg in the evening. Space your ashwagandha at least 2 hours away from your morning coffee. Take with a meal containing healthy fat (e.g. eggs, avocado, or yogurt) to improve absorption and prevent mild nausea or upset stomach.

Optional Supplement- **Do not take if you are taking KSM-66.** Split 500 mg daily dose and take in the AM and PM or take full dose in the PM. Take with a light snack or meal, particularly one containing fat to help enhance absorption and prevent potential stomach discomfort.

Optional Supplement- Vaginal & Skin Elasticity, Hair, Nails & Anti-Aging. Take 2.5g daily. For general collagen powders, aim for 10g to 20g daily.