Menopause Basics
Products
Dosage instructions
- Dosage amount:
1 Tablet
once per day
Take with food
Until symptoms resolve
For Menopausal support
Additional notes
"Take 1 tablet daily with food and a glass of water, at the same time each day. A hormone-free, plant-based extract from Siberian rhubarb, studied for relief from hot flashes, night sweats, sleep disruption, and mood changes. Give it 4–12 weeks to see the full effect. If you have a history of hormone-sensitive cancer, are on hormone therapy, or are pregnant, check with your doctor first."
Dosage instructions
- Dosage amount:
1 Scoop
once per day
Additional notes
"1–2 scoops per day (5–10 g). Start slowly to avoid GI upset. Supports muscle strength and helps protect lean mass alongside strength training. There’s also growing research on creatine for brain health and cognition, especially as we age, and for midlife women in particular, as falling estrogen makes muscle, bone, and mood harder to maintain."
Dosage instructions
- Dosage amount:
1 Scoop
once per day
Additional notes
"1 scoop is 21 grams of protein - you might try 1.5 scoops per smoothie/meal. An easy way to reach 25–35 grams of protein when a full meal feels like too much. Also available in vanilla. "
Dosage instructions
- Dosage amount:
1 Scoop
once per day
Additional notes
"1 scoop is 22 grams of protein - you might try 1.5 scoops per smoothie/meal. A dairy-free alternative to whey if dairy upsets your stomach, and an easy way to reach 25-35 g of protein when a full meal feels like too much. Also available in chocolate. "
Dosage instructions
- Dosage amount:
3 Capsules
once per day
Ongoing
Additional notes
"400 mg (3 capsules) about an hour before bed. A gentle, well-absorbed form of magnesium that supports relaxation and restful sleep, often one of the first things to go during menopause."
Dosage instructions
- Dosage amount:
1 Capsule
once per day
Ongoing
Additional notes
"Vitamin D becomes even more important after menopause, when bone loss speeds up. Start by checking your vitamin D levels with a simple blood draw with your doctor. Take 1 capsule daily with a meal that contains some fat. Vitamin D supports brain, mood, bone, and immune health, and K2 helps direct calcium to your bones. If you take a blood thinner or have a history of blood clots, check with your doctor before taking vitamin K2."
Dosage instructions
- Dosage amount:
2 Softgels
once per day
Take with food
Additional notes
"Take 1 softgel with breakfast and 1 with dinner. A high-quality fish oil with the omega-3s EPA and DHA, which are building blocks for brain cells and support memory, mood, and heart health. Splitting the dose helps with absorption and keeps any fishy aftertaste away. If you take a blood thinner or have surgery coming up, check with your doctor first."
Lifestyle recommendations
Nutrition
Aim for 25–35 grams of protein at every meal. Include calcium-rich foods like yogurt, cheese, sardines, and leafy greens, plus fiber from vegetables, beans, and berries. Go easy on alcohol: it disrupts sleep, can trigger hot flashes, and makes everything else harder.
Movement
Strength train 2–3 times a week with weights that challenge you. It’s the most important thing you can do for your muscles and bones in menopause. Add brisk walks most days, and remember that fifteen minutes counts.
Sleep
Keep your bedroom cool, dark, and quiet, and stick to a consistent bedtime. Close the kitchen 2–3 hours before bed, and limit caffeine after noon.
Stress Management
Build in small daily resets, like walks outside, deep breathing, or time with people you love. Stress can make hot flashes and sleep problems worse.
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