Tom Nikkola
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Featured 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.
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