Supplements, Strategies & Sanity for the Transition Years
If you’ve entered the perimenopausal or menopausal years, you may already know: this stage is not just about hot flashes and skipped periods. It’s a full-body metamorphosis affecting metabolism, memory, sleep, mood, and more. Hormone replacement therapy (HRT) can be a game changer for many women. But for others, or in addition to HRT, targeted supplements can help smooth the journey. This supplement list is adapted from renowned hormone expert Dr. Shawn Tassone’s book, The Hormone Balance Bible.
Below is a curated Menopause Supplement Hit List. You don’t need to take everything here, but these are tools that may help if you're still struggling with symptoms like belly fat, brain fog, joint pain, low energy, or hormonal chaos.
Recommended brands: Nordic Naturals Ultra (fish-based), Orlo (algae-based)
Why it helps: Supports brain, joint, and heart health; may improve mood and reduce inflammation.
Food sources: Wild-caught fish (salmon, sardines), flaxseed, chia, walnuts, avocado, olive oil.
Tip: Choose third-party tested brands to ensure purity and avoid mercury.
Forms:
Magnesium Glycinate (400mg): Gentle and well-absorbed; ideal for sleep and mood.
Magnesium Threonate: May be better for neurological symptoms or migraines.
Recommended brand: NOW Foods (affordable and quality tested)
Whole food options: Pumpkin seeds, chia, almonds, spinach, black beans, edamame, brown rice, salmon.
May reduce vasomotor symptoms (hot flashes, night sweats) and support adrenal resilience.
Use only reputable brands due to risk of contamination:
Targets insulin resistance, metabolic syndrome, and menopausal belly weight.
Suggested protocol:
Dihydroberberine SR 150mg daily (use up to 6 months, then cycle off. Note that this is not the same as berberine)
Inositol 1–2g daily
These can be taken separately or in tandem, depending on your metabolic needs.
A 10-in-1 herbal superblend that supports healthy inflammatory response.
Often helpful for menopausal joint stiffness or pain flares.
Brands: MegaSporeBiotic™ or Align (a licensed form of Megaspore)
DIY option: Make your own coconut water kefir at home — easy and cost-effective.
For a deeper gut reset, explore Tundrex.co (used therapeutically in some protocols).
Supports natural progesterone production in perimenopause or PCOS.
Important: If you're on bioidentical HRT and still have a uterus, oral micronized progesterone (not synthetic progestins) is essential to protect the uterine lining.
Clinical dose: 300mg twice daily; don’t exceed 1g/day.
Use for up to 6 months, then take a break. Many products contain ashwagandha, so read labels carefully to avoid unintentional overdose.
Improve dopamine function, boost mood and concentration.
Particularly helpful for women struggling with focus and executive function during menopause.
NOW PQQ Energy: A budget-friendly option.
Pure Encapsulations Renual: A more premium formula with Mitopure® urolithin A for mitochondrial regeneration.
Bonus: Eat 4 oz of grass-fed beef weekly and consider supplementing L-carnitine and Co-Q10.
Recommended: PureGenomics Multi (one-a-day or ultra)
If prone to anxiety, look for multis with L-5MTHF folate and Adenosylhydroxy B12 instead of methylcobalamin to avoid overstimulation.
Lion’s Mane: Supports memory, nerve repair, and neuroprotection.
Cordyceps: Helps combat fatigue and improve stamina.
Source: FreshCap.com – locally grown mushrooms in California. Most products are 1–2 capsules or scoops daily.
Sulforaphane: Improves estrogen metabolism and detox pathways.
Best source: Broccoli sprouts (DIY sprouting at home is easy, economical and safe)
Supplement: BrocElite by Mara Labs is the only viable sulforaphane product on the market.
Turmeric/Ginger: Anti-inflammatory, supports joints and digestion.
Suggested: 1/2 – 1.5 tsp dried root daily or standardized extracts (e.g. curcumin 250mg+)
Plant-based rhubarb extract shown to help reduce hot flashes, especially when HRT isn’t enough.
Available via Fullscripts.
Look for Verisol® collagen peptides – clinically shown to improve elasticity and dermal repair.
Not all collagen powders are created equal. Choose brands with Verisol or clinical backing.
No one supplement is a magic bullet but for many women, the right combination can provide real relief. Start slowly, keep a symptom journal, and adjust as needed. Consult your provider before beginning any new supplement, especially if you’re already on medications or HRT.
Your menopause journey is unique. Your body is changing but that doesn’t mean your quality of life has to suffer. You deserve to feel vibrant, clear-minded, and strong.
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Disclaimer: The information on this blog is for general informational purposes only and does not constitute medical advice. Do your own research and consult with a qualified healthcare professional for any health concerns or before making any decisions related to your health or treatment. Use supplements thoughtfully and at your own risk.
