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Inner Balance's general recommendations, available to anyone who visits this store.
Most Commonly Recommended
9 more items in Most Commonly RecommendedSo you are just getting started! Here are some of the most recommended supplements and why. Iodine Many women starting hormone therapy experience breast tenderness as their body adjusts — iodine supports healthy estrogen metabolism in breast tissue and can significantly reduce this discomfort. We recommend starting iodine alongside your HRT for the smoothest transition. Breast tenderness when starting HRT is a sign that you could have fibrocystic breast disease from iodine deficiency - something that nearly every woman has and is easy to resolve with iodine replacement. 💡 Why Iodine Matters Iodine is essential for breast health, yet the recommended daily allowance (125 mcg) is far too low to correct a true deficiency—especially for women on hormone therapy. Estrogen stimulates breast tissue, and if iodine stores are depleted, this can result in tender, dense, or cystic breasts . This is not a hormonal imbalance—it’s a nutrient deficiency . ✅ What I Recommend To restore iodine levels and support healthy breast tissue, we use therapeutic doses between 1,000–3,000 mcg per day , depending on your needs. When taken consistently, breast pain and tenderness often resolve within a few weeks as the tissue begins to heal. This isn’t just about comfort—it’s about restoring a critical mineral your body needs to thrive, especially while supporting hormones. Selenium can be added to help protect your thyroid. Magnesium Magnesium is one of the most effective tools for reducing uterine cramping and muscle tension, and most women are deficient without knowing it. It also supports sleep and stress resilience — two things that matter enormously during hormonal transitions. Creatine Creatine is not just for athletes — it supports cognitive clarity, focus, and faster muscle recovery, all of which can feel harder to maintain during hormonal shifts. This is one of the most evidence-backed supplements for keeping your brain and body performing at their best. Berberine Berberine helps regulate blood sugar and supports appetite control by improving how your cells respond to insulin — something that becomes increasingly important as estrogen levels change. Think of it as metabolic support that works alongside your hormones, not against them. Digestive Support Starting HRT can temporarily disrupt digestion, leading to bloating and gas as your gut adjusts to the new hormonal environment. This formula helps ease that transition and keeps your digestive system comfortable while your body finds its new balance. Let’s nourish your body at the cellular level—so you can feel your best, without fear or confusion. — Dr. Sarah Daccarett
Protein Support Plan
Dr. Sarah Daccarett’s Protein Support Plan For GLP-1 patients, busy schedules, and anyone increasing protein intake Hi there! I’m so glad you’re focusing on protein — it’s one of the most important tools for protecting your muscle, supporting metabolism, and keeping your energy steady. Whether you’re using a GLP-1 medication or simply working on overall health, choosing the right protein source makes a huge difference. Some proteins digest easily, keep you comfortable, and support lean mass. Others… can leave you dealing with bloating, inflammation, or stomach upset. This plan highlights protein options that are gentle on digestion , easy to absorb , and won’t cause extra bloating or inflammation. Perfect for GLP-1 users, busy days, or anyone who struggles to hit their protein goals with food alone. Why Avoid Whey & Pea Protein Let’s start with what to skip — especially if you’re on a GLP-1 or have a sensitive gut. Whey Protein — Not Ideal Although popular, whey can: Trigger inflammation for many people Cause bloating or digestive discomfort Lead to congestion or breakouts in sensitive individuals For GLP-1 patients, who already digest food more slowly, whey often adds unnecessary GI stress. Pea Protein — Can Cause Gassiness Pea protein is plant-based, but… It commonly causes gas and bloating It can be especially uncomfortable alongside the slowed digestion from GLP-1s Many patients report belly discomfort within hours of taking it For these reasons, I don’t recommend whey or pea protein for most patients. Best Protein Options (Gentle + GLP-1 Friendly) These proteins are easy to digest, low-inflammatory, and great for daily use. None of them should cause extra bloating or discomfort. ⭐ 1. Rice Protein (Highly Recommended) A wonderful, gut-friendly option. Benefits: • Easy to digest • Hypoallergenic • Great for sensitive stomachs • Blends smoothly in shakes • Pairs well with collagen Perfect for: → GLP-1 users → Those wanting steady energy without heaviness → People who react to whey/pea proteins ⭐ 2. Beef Protein Isolate (Highly Recommended) This isn’t “meaty” or heavy — it’s purified, hydrolyzed beef protein. Benefits: • Highly bioavailable • Easy on digestion • Complete amino acid profile • Helps preserve lean muscle • No dairy, no soy Perfect for: → High-protein needs → Building or maintaining muscle → Those avoiding dairy ⭐ 3. Bone Broth Protein A gentle protein with added gut-supportive benefits. Benefits: • Very easy to digest • Rich in collagen, minerals, and amino acids • Naturally anti-inflammatory • Great warm or blended Perfect for: → Sensitive stomachs → Evening snacks → Gut support + protein ⭐ 4. Collagen Peptides (Supportive, But Not Complete) Collagen isn’t a complete protein (missing tryptophan), but it is still incredibly helpful. Benefits: • Easy to digest • Supports hair, skin, nails, and joint health • Great add-on when appetite is low • Mixes into coffee, tea, soups, or smoothies Note: Collagen should not be your only protein source, but it is excellent as a supplement to help you hit your protein goals — especially on GLP-1s, busy mornings, or low-appetite days. How to Use These Protein Options Here are simple ways to work these into your day: Smoothies (my favorite on busy days) • Rice protein or beef isolate • Add collagen for extra support • Blend with fruit + healthy fat (nut butter, avocado, chia) Quick snacks • Bone broth protein mixed with hot water • Rice protein shake • Collagen in coffee plus a whole-food snack During GLP-1 therapy Because appetite may drop, these proteins help you: ✔ Hit your daily protein goal ✔ Keep your muscle strong ✔ Reduce cravings ✔ Maintain energy and focus ✔ Avoid bloating or stomach upset Why Protein Matters Even More on GLP-1s GLP-1 medications naturally reduce hunger, so protein intake can accidentally fall too low. This can lead to: • Muscle loss • Fatigue • Slower metabolism • Hair shedding • Weaker results • Weight-regain risk later Using easy-to-digest, gentle protein supplements is one of the best ways to protect your health and stay energized. Dr. Sarah’s Final Notes You don’t need perfection — just consistent, doable targets. And using the right protein sources makes it much easier to: 🌿 Stay strong 🌿 Feel energized 🌿 Support your metabolism 🌿 Avoid bloating or discomfort You deserve support that’s gentle on your body and aligned with your goals. Here’s to feeling nourished, strong, and balanced — every day. 💛 — Dr. Sarah Daccarett
Amino Acids
Amino Acids for Women: Energy, Brain Function, and Recovery Amino acids are the building blocks of protein and are essential for many systems in the body — including the brain, muscles, metabolism, skin, and immune system. While they are often associated with sports performance, amino acids are equally important for daily energy, mental clarity, recovery, and overall health in women. Brain and Cognitive Support Amino acids help the brain produce key neurotransmitters that regulate mood, focus, and motivation. They support the production of: • Dopamine – motivation and focus • Serotonin – mood balance • GABA – calm and relaxation Adequate amino acid intake can help support mental clarity, emotional resilience, and healthy stress response . Muscle and Metabolic Health Maintaining muscle is essential for long-term metabolic health. Amino acids support: • lean muscle maintenance • strength and recovery • healthy metabolism • stable blood sugar Because women naturally begin losing muscle mass over time, ensuring adequate amino acid intake helps support strength, metabolism, and healthy aging . Skin, Hair, and Tissue Health Amino acids are necessary for the production of structural proteins like collagen and keratin . They help support: • skin structure and elasticity • hair strength and growth • nail health • tissue repair Immune System and Recovery Amino acids also support the body’s ability to recover and repair. They help support: • immune function • recovery from exercise or stress • tissue repair and healing Simple Summary Amino acids provide the building blocks your body needs to support energy, brain function, muscle health, and recovery . For women, they help support: • focus and mental clarity • motivation and mood balance • lean muscle and metabolism • skin, hair, and tissue health • recovery from stress and exercise Consistent amino acid intake helps support the foundational systems that keep the body strong, energized, and resilient.
Creatine
Creatine for Women: Muscle, Brain, and Hormone Health Creatine supports energy for both your muscles and your brain. For women navigating perimenopause or menopause, creatine can help support: • focus and mental clarity • motivation and brain energy • muscle strength and metabolism • recovery from exercise When combined with hormone therapy like Oestra®, creatine helps support both hormonal balance and cellular energy , which are key foundations of healthy aging. Creatine is often thought of as a fitness supplement, but for women—especially during ( peri)menopause —it plays an important role in brain energy, cognitive performance, muscle preservation, and metabolic health . Creatine helps your cells produce ATP , the primary energy molecule used by the brain and muscles. As hormones decline, the body’s ability to maintain mitochondrial energy production can decrease. Creatine helps support this system. Brain Benefits of Creatine The brain is one of the highest energy-consuming organs in the body , and creatine helps maintain brain energy metabolism. Research suggests creatine may support: • Mental clarity and focus • Motivation and cognitive drive • Working memory and information processing • Reduced mental fatigue • Mood resilience Women experiencing brain fog during hormone decline often benefit from improving cellular energy availability in the brain. Creatine helps provide the brain with rapid access to ATP , which supports neural signaling and cognitive performance. Muscle and Metabolic Benefits Women naturally lose muscle mass starting in their 30s, and this accelerates after menopause due to declining estrogen. Creatine helps support: • Lean muscle preservation • Strength and power output • Recovery from exercise • Metabolic health and glucose control Maintaining muscle is critical for: • metabolic health • bone density • long-term aging and longevity Creatine helps support these systems by improving cellular energy availability . Recommended Dose for Women Typical dose: 3–5 grams per day No loading phase required. Creatine monohydrate is the most researched and effective form. It can be taken: • with water • in a smoothie • after exercise • anytime during the day Consistency matters more than timing.
Mental Focus & Cognitive Support
3 more items in Mental Focus & Cognitive SupportMental Focus & Cognitive Support Do you feel mentally foggy, unfocused, or emotionally drained—especially when hormone levels are in flux? This plan is designed to boost dopamine , enhance focus , and stabilize mood —without caffeine crashes or stimulants. It pairs perfectly with Oestra™ from Inner Balance to supercharge your brain and get you back to feeling sharp, energized, and emotionally steady . 🌟 What’s Inside This Plan: 🔹 L-Tyrosine Converts into dopamine , your motivation and reward neurotransmitter Helps relieve mental fatigue and reduce anxiety Promotes alertness without overstimulation Start your day with L-tyrosine to set the tone for calm, clear, focused energy. 🔹 Brain-Boosting Mushroom Blend A powerful blend of functional mushrooms and adaptogens to fuel your brain: Includes: Lion’s Mane – Supports neurogenesis , memory, and concentration* Cordyceps – Enhances energy and oxygenation (great for afternoon crashes)* Bacopa – Proven to support cognitive processing speed* Rhodiola – Reduces stress-related fatigue and supports resilience* All paired with cacao, blueberry, and vitamin B12 for a clean, jitter-free mood lift. 🔹 Creatine (Monohydrate) Not just for muscles—creatine fuels brain energy metabolism Improves memory, attention, and mental performance under stress * 🔹 Collagen or Aminos Rich in glycine, proline, and other amino acids These amino acids serve as precursors for neurotransmitters like dopamine, serotonin, and norepinephrine Helps keep your mood and cognition stable while supporting hair, skin & joint health too 🔹 Phosphatidylcholine Essential for healthy brain cell membranes Supports focus, memory , and mental stamina Also supports liver detox and methylation* 🔹 Cod Liver Oil → A rich source of omega-3s , which are brain-protective and reduce neuroinflammation. Omega-3s also stabilize neuronal membranes, supporting better dopamine signaling. ✨ Why This Works: Many women reach for caffeine to overcome brain fog. But caffeine burns you out —it just borrows energy you don’t have. This protocol actually restores your mental fuel , supports neurotransmitter balance, and helps your brain work better, longer, and cleaner . Use it: Alongside Oestra™ for enhanced focus & mood When you’re cycling off caffeine During work sprints or brain-intensive tasks For anxiety-prone days when you want to feel sharper and calmer You’re not foggy because you’re broken. You just need a better source of fuel + hormone therapy. Let’s feed your brain right 🧠💪 — Dr. Sarah Daccarett
Anxiety Support
Targeted Anxiety Support Anxiety is often rooted in low dopamine — the neurotransmitter that helps regulate focus, calm, and motivation. Both estradiol and progesterone support brain chemistry in ways that ease anxiety : Estradiol helps raise dopamine levels. Progesterone binds to GABA receptors , the same calming pathway many anti-anxiety medications target. This is why Oestra™ often improves anxiety on its own. If you’re still experiencing some anxiety, or if you’d like extra support, here are evidence-based supplements that can help strengthen your results: L-Tyrosine → The direct precursor to dopamine. Works best when taken in the morning with active vitamin B6 (P5P) , which is needed for conversion. Collagen → Provides amino acids that serve as raw materials for neurotransmitters like dopamine and serotonin. Supports overall brain chemistry balance. Cod Liver Oil → A rich source of omega-3s , which are brain-protective and reduce neuroinflammation. Omega-3s also stabilize neuronal membranes, supporting better dopamine signaling. L-Theanine → Found naturally in green tea, it raises both serotonin and dopamine levels while calming excitatory brain activity. Best taken in the evening to help wind down. Key Reminder Consistency is everything. Supporting your brain chemistry is like filling a reservoir — steady daily use of these supports is what helps anxiety fade and resilience grow.
Bloating (Bile Nutrients - Vegan)
Bloating (Bile Nutrients - Vegan) Many women experience bloating not because they are "eating too much," but because their gallbladder isn't getting the right stimulation to release bile. Bile is critical for breaking down fats, absorbing nutrients, and keeping digestion smooth. When bile flow is sluggish, food sits longer in the stomach and intestines — leading to bloating, pressure, and discomfort. One way we support this at Inner Balance is with ox bile . But if you’re vegan and prefer a plant-based option, there’s a wonderful alternative: Seeking Health Bile Nutrients This formula provides nutrients and herbs that support your gallbladder and liver’s natural bile production and flow. Key Benefits: Promotes healthy bile production Supports normal gallbladder “squeezing” function Helps reduce bloating and improve fat digestion Supports overall liver health What’s Inside: Glycine + Taurine → building blocks of bile salts Betaine HCL → supports healthy stomach acid, priming digestion Choline → critical for bile structure (bile is mostly phosphatidylcholine!) Burdock, Bupleurum & Dandelion → herbal support for bile secretion and flow Caffeoylquinic Acid (from Artichoke Extract) → enhances liver function and bile release ✨ If you’re struggling with bloating or sluggish digestion and want a vegan-friendly way to support your gallbladder, Bile Nutrients is an excellent option . Please reach out to our clinical team if you have any questions.
Raising Testosterone
Raising Testosterone Oestra™ not only balances estrogen and progesterone but also supports natural testosterone production in women. Expected range on Oestra™: Testosterone typically rises into the normal female reference range of 10–30 ng/dL . For most women, this is sufficient for energy, libido, muscle tone, and mood stability. For women who want to explore raising testosterone a bit further, DHEA supplementation can be considered as a subtle, supportive option. Why DHEA? DHEA (Dehydroepiandrosterone): A hormone made by the adrenal glands. Pathway: DHEA → converts into testosterone in peripheral tissues. Effect in women: Provides a gentle, upstream boost to testosterone. Recommended Protocol Step 1: Baseline with Oestra™ Confirm testosterone levels on Oestra™ are in the 10–30 ng/dL range . If levels are normal and symptoms (low libido) persist, consider DHEA. If levels are normal, but you would like to have it higher (30+ ng/dL) then consider DHEA. Step 2: Add DHEA (subtle support) DHEA 5 mg or less daily , taken in the morning. Drops allow you to start low (less than 5 mg) and titrate up only if needed, monitoring symptoms and side effects. Step 3: Monitor & Adjust Recheck testosterone levels after 8–12 weeks. Goal: Keep within optimal female range (10–30 ng/dL) — not above. If levels rise too high (>70 ng/dL), reduce dose or discontinue. Safety & Clinical Notes Do not exceed 25 mg daily in women — higher doses can cause testosterone side effects (acne, hair growth, hair loss, bloating and weight gain). Potential Side Effects: Acne, oily skin, hair shedding, irritability, bloating and weight gain) Things to Consider: Oestra helps restore natural testosterone, usually into the healthy range of 10-30 ng/dL. If you’d like to try a gentle boost, DHEA is a way to do this — your body converts it into testosterone. We start low and monitor, because too much testosterone can cause side effects like acne or hair loss, or even weight gain. This isn’t about pushing your testosterone high — it’s about finding your sweet spot. Please reach out to our clinical team in your account with any questions about testosterone and your Oestra treatment
Healthy Testosterone Support by Inhibiting DHT
Healthy Testosterone Support by Inhibiting DHT Goal: Support optimal balance in women by reducing the conversion of testosterone to dihydrotestosterone (DHT) — a more potent androgen linked to hair loss, acne, oily skin, and hormone-related imbalance. 🔬 Why DHT Matters in Women DHT (dihydrotestosterone) is a metabolite of testosterone , produced via the 5-alpha reductase enzyme . While DHT plays essential roles in the male reproductive system, excess DHT in women can contribute to : Hormonal acne Hair thinning or loss (especially at the crown or temples) Oily skin Hirsutism (unwanted facial/body hair) PCOS-related symptoms Mood swings and irritability Increased insulin resistance Unlike testosterone, DHT is not aromatized into estrogen and binds more strongly to androgen receptors — meaning its effects are more intense and longer lasting. Saw Palmetto (Serenoa repens) A well-studied herbal extract shown to inhibit 5-alpha reductase , reducing DHT production. ✅ Shown to reduce sebum production and improve androgenic acne ✅ Supports healthy hair growth and reduces shedding ✅ Used traditionally in both men and women for androgen modulation ✅ May support estrogen balance indirectly by limiting androgen dominance EGCG (Epigallocatechin gallate) – Green Tea Extract EGCG, the active catechin in green tea, offers dual benefits : Inhibits 5-alpha reductase Reduces oxidative stress and inflammation — two factors that exacerbate hormonal imbalances. Additional benefits: Supports insulin sensitivity Reduces androgen receptor expression in skin and hair follicles Helps regulate body fat distribution and weight Optional Support Add-Ons These can be added on a case-by-case basis: Zinc (15–30 mg daily): Supports enzyme balance and hormonal regulation; may inhibit 5AR mildly. Reishi (Ganoderma lucidum): Shown in some studies to reduce 5AR activity and modulate androgens. Nettle Root: May block SHBG and mildly modulate DHT. Useful in customized protocols. When to Avoid or Modify Pregnancy or breastfeeding Liver conditions Patient Reminder Hormone balance is a full-body process. This protocol is designed to support you — not override your body. If you’re noticing hair loss, acne, mood swings, or other signs of DHT conversion - start here. Have questions or need custom support? Schedule a consult at Inner Balance. We’re here to help you balance naturally.
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