Public protocols
Tom Nikkola's general recommendations, available to anyone who visits this store.
Hey Perimenopause
16 more items in Hey PerimenopauseHey Perimenopause Recommends This is a curated list of supplements I recommend for midlife women. It's not a stack. No one needs every product on this page. The supplements here have earned their place because the research holds up and the brands meet practitioner-grade standards. I can help you pick what's right for you. If there's a supplement you take that's not on this list and want to switch to a better quality option, you have full access to the catalog through your free Fullscript account. After you set up your free account you'll receive a 15% discount + free shipping on your orders. 💜, Vanessa vanessa@heyperimenopause.com @heyperimenopause 651-571-4471 Foundational Five: Multivitamin (Pick either Multi 50+ or Basic Nutrients) Pre/Pro/Post-biotic Omega-3 Magnesium Glycinate Vitamin D3/K2 (Test serum 25(OH)D | Optimal = 50-80 ng/mL) GLP-1 Users: Digestive Enzymes (Pick either Advanced DE if you need gallbladder support or DE Ultra) Electrolytes Body (Re)Composition: Creatine Whey Protein Isolate Hormone Metabolism/Support: DHEA (Test serum DHEA-S | Optimal = 275-390 ug/dL) Boron Broccoli Seed Extract Calcium D-Glucarate Targeted Addons: Zinc Vitamin C Collagen PharmaGaba
Sleep Support During Perimenopause
4 more items in Sleep Support During PerimenopauseEach of these individual supplements has solid research support showing it improves sleep quality, and since each person is unique, some work better than others for each person. It's best to try one at a time and see how you respond. Magnesium helps your brain use GABA, the chemical that slows everything down at night. Progesterone helps too, and it's often the first hormone to drop in perimenopause. Researchers gave older adults who slept poorly either magnesium or a placebo for eight weeks. The magnesium group fell asleep faster, and their cortisol came down. About 1 in 10 of my clients feel a bit wired on glycinate at night, so they take it in the morning. Glycine Powder (Designs for Health) Your core temperature needs to stay low for deep sleep. In perimenopause, a small rise at night can wake you up hot enough to kick the covers onto the floor. Glycine is an amino acid that seems to open up small blood vessels in your skin, so heat can leave your core. When researchers gave restless sleepers 3 grams at bedtime, they rated their sleep better. Most women take too little, so start with a half teaspoon (3 grams) at bedtime and work up to 6 or 9 grams if you need to. Melatonin 1 mg (Quicksilver Scientific) Your brain releases melatonin when it gets dark, and you make less of it as you age. Across 19 trials, melatonin got people to sleep about seven minutes sooner. That's a small effect, and it's why this is a 1 mg liquid instead of a 10 mg gummy. Bigger doses won't fix a 3am wake-up, and they tend to leave you groggy. If falling asleep is the hard part, hold one pump in your mouth for 30 seconds about half an hour before bed. Myo + D-Chiro Inositol 40:1 (Fairhaven Health) If you wake around 3am with your heart pounding, a blood sugar dip is often the cause. Your body releases adrenaline to bring it back up, and that's what wakes you. Myo-inositol helps your cells respond to insulin, which can smooth out those dips. Pair it with a dinner that has carbs and protein, since that's the bigger lever for this kind of waking. In a small study, pregnant women who took 2 grams a day slept longer and better than women on a placebo, though no one has tested it for sleep in perimenopause yet. Sleep Benefits Melatonin Free (DaVinci Labs) This blend is for the nights you can't wind down after a stressful day. It combines L-theanine (the calming amino acid in green tea), lemon balm, GABA, and Shoden ashwagandha. When 150 adults who woke up tired took 120 mg of that same ashwagandha (the amount in this blend) for six weeks, they slept longer, fell asleep faster, and woke less than a placebo group. The label says it's for occasional use, so save it for your rougher nights. Valerian Root (Gaia Herbs) Valerian root seems to act on the same GABA receptors as progesterone, so it can help fill the gap as your progesterone drops. A group of 100 postmenopausal women who slept badly took valerian or a placebo twice a day for four weeks. About 30% of the valerian group slept better, compared with 4% on placebo. Give it the same four weeks before you judge it. It smells like old gym socks, so put the drops in a splash of water. PharmaGABA 250 mg (Natural Factors) If you wake at 3am and your mind starts in on tomorrow's to-do list, start with this one. It's one of my top five most-recommended supplements, because GABA is the brake pedal for your nervous system. In a small Korean study, people who slept badly took 300 mg of GABA a day for four weeks. In a sleep lab, they fell asleep faster and spent more of the night asleep, while the placebo group didn't change. Take it at bedtime. In addition to these supplements, the other therapies with strong evidence from research and from working with clients myself include: Cognitive Behavioral Therapy for Insomnia (CBT-I) Oral Progesterone (this is HUGE for women in perimenopause)...you need to find a doctor to prescribe it Sermorelin , a growth hormone secretagogue. I have had tremendous success with clients using this. Low-dose naltrexone...again, you need to find a doctor to prescribe this Of course, these work best when combined with a sound nutrition plan and good sleep hygiene.
Non-Methylated Multis
2 more items in Non-Methylated MultisThe following are non-methylated (the Seeking Health options) or "less methylated" (the PureGenomics multi) multivitamin options. For many of my clients with slow COMT, they do well with SOME methylated B vitamins, which is where the PureGenomics multi comes in. It contains methylfolate, but hydroxocobalamin instead of methylcobalamin. The Seeking Health options are completely methyl free
Stomach Support
Because so many people are low in stomach acid and enzymes, Advanced Digestive Enzymes has been the most "life-changing" supplement across the board for my clients. This unique formulas has a significant impact on increasing the acidity of the stomach, which not only helps break down protein and fat, but a more acidic stomach also kills pathogens before they can reach the gut. If you deal with reflux or heartburn, it's almost always an issue of too little acid in the stomach, not too much. Digestzymes should not be used concurrent with H2-blocking drugs and proton pump inhibitors because these drugs are intended to block the production of stomach HCl. If you're using acid-lowering medications, you may need to work with your practitioner to put a plan together so you can reduce the use of those meds, which make your stomach less acidic. Digestzymes is contraindicated in patients with peptic ulcers. And if you're dealing with other gut issues, such as dysbiosis, addressing the acidity of the stomach is a crucial first step before tackling the gut and the microbiome, or you'll just continue letting bad bacteria populate your gut. That's why I start my clients with this supplement for 4-8 weeks before moving onto gut supporting nutrition or supplement plans. Though individual needs vary, most of my clients start with using 1 capsule with each meal for the first week, and then use 2 per meal thereafter.
ZNQ Immune Support
The combination of zinc, N-acetylcysteine (NAC), and quercetin can be beneficial in combating viral infections due to their complementary roles in supporting the immune system and mitigating oxidative stress. Vitamin C, a low-sugar, high-protein diet, and plenty of sleep are also essential in supporting your immune system when you've been exposed to viruses or any other pathogens.
Wake Up Rested — 3AM Awakener
3 more items in Wake Up Rested — 3AM AwakenerYour quiz results identified blood sugar instability as your primary sleep disruptor. Your liver is running low on glucose around 2–4 AM, triggering an adrenaline surge that pulls you out of sleep. This protocol supports insulin sensitivity, overnight glucose stability, and hepatic gluconeogenesis so your body doesn't need to sound the alarm at 3 AM. Pair this protocol with a protein-and-fat dinner and eliminate alcohol for best results. Give this protocol 2–3 weeks before evaluating.
Histamine Support
My Histamine Support Protocol is ideal for... Those who experience symptoms of histamine intolerance , such as headaches, skin flushing, hives, nasal congestion, or digestive discomfort after eating certain foods. Individuals with mast cell activation or chronic inflammation. Anyone looking to manage histamine-related issues through natural, targeted supplementation while improving their overall well-being. The specific supplements in this protocol help to support normal histamine histamine levels. Histamine Digest (Seeking Health): Contains DAO (Diamine Oxidase), the enzyme responsible for breaking down histamine in the digestive tract. Helps mitigate histamine reactions caused by high-histamine foods, such as fermented foods, aged cheeses, and cured meats. Vitamin C + NAC (Thorne): Vitamin C: Acts as a natural antihistamine and stabilizes mast cells, preventing the release of histamine into the body. NAC (N-Acetylcysteine): Boosts glutathione production, which detoxifies histamine and supports the body's natural histamine breakdown pathways. HistaminX (Seeking Health): A powerful combination of quercetin, luteolin, bromelain, rutin, and stinging nettle. Stabilizes mast cells, reduces histamine release, and alleviates inflammation commonly associated with histamine-related symptoms. In addition to these supplements, to help lower histamine, incorporate the following into your diet and lifestyle: Follow a Low-Histamine Diet: Avoid high-histamine foods such as fermented products (sauerkraut, kimchi), aged cheeses, alcohol, cured meats, and leftovers. Focus on fresh, whole foods like leafy greens, fresh proteins, and root vegetables. Stay Hydrated: Drink plenty of water to support histamine metabolism and detoxification. Support Gut Health: Incorporate histamine-degrading probiotics like Bifidobacterium infantis or Lactobacillus rhamnosus GG to improve gut function. Avoid probiotics that produce histamine, such as Lactobacillus casei or Lactobacillus bulgaricus. Manage Stress: Chronic stress can increase histamine release. Incorporate stress-reducing practices like mindfulness, meditation, or yoga. Sleep Well: Prioritize 7–8 hours of sleep per night, as poor sleep can exacerbate histamine-related symptoms. Avoid Histamine Triggers: Identify and minimize environmental triggers like pollen, mold, or dust mites, which can worsen histamine issues. If you have questions on this or any other protocol, please contact me at tom@tomnikkola.com. *These statements have not been evaluated by the Food and Drug Administration. This protocol is not intended to diagnose, treat, cure or prevent any disease.
PCOS Support
11 more items in PCOS SupportThe following supplement recommendations align with my Practical Guide to PCOS . If you've previously purchased my "all access library" you'll receive the new guide as soon as it is available. I've set these up according to each of the four PCOS types a woman may find herself in. As always, you should consult your primary physician before starting any new nutrition, exercise, or supplement program. The following protocol should not be considered medical advice. If you're taking medications or being treated for other conditions or diseases, check with your doctor to make sure you can use the supplements below. You do not need all these supplements . Please find your PCOS type below and the corresponding supplements in in the protocol. Type 1: Insulin-Resistant PCOS Thorne Berberine Biotics Research Myo + D-Chiro Inositol Thorne Chromium Picolinate Pure Encapsulations Magnesium Glycinate Note: If you're using Semaglutide or Tirzepatide , you likely won't need the berberine. Type 2: Adrenal PCOS Seeking Health Phosphatydl Serine Pure Encapsulations Daily Calm Pure Encapsulations Magnesium Glycinate Type 3: Post-Birth Control PCOS Protocol for Life Balance DIM 200 Plus CDG Thorne Zinc Bisglycinate Pure Encapsulations PureLean Multivitamin (with methylated Bs) Microbiome Labs MegaSpore Biotic Type 4: Inflammatory PCOS Thorne Super EPA Xymogen Qercetin 20X Plus Xymogen CurcuPlex 95 Metagenics Vitamin D + K2
Wake Up Rested — Wired-But-Tired
3 more items in Wake Up Rested — Wired-But-TiredYour quiz results identified cortisol dysregulation as your primary sleep disruptor. Your nervous system is staying activated into the evening when it should be winding down, keeping melatonin suppressed and sleep shallow. This protocol supports HPA axis regulation, cortisol clearance, and GABA activity to help your brain shift out of alert mode at night. Take Rhodiola in the morning only. Take everything else in the evening as directed. Give this protocol 3–4 weeks of consistent use before evaluating results.
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