Collection: Menopause Madness

Supplements can support menopause, but build on foundations first: consistent sleep, resistance training, protein (about 1.2–1.6 g/kg/day), calcium from food, and vitamin D to sufficiency. For hot flashes/night sweats, some find modest relief with black cohosh, soy isoflavones/red clover, pycnogenol, and short‑term low‑dose melatonin for sleep. For mood, stress, and sleep quality, consider magnesium glycinate, glycine (3 g at night), L‑theanine, saffron, and ashwagandha (avoid with certain thyroid issues). For bones, aim for vitamin D (by blood test), vitamin K2 (MK‑7), food‑first calcium with only small top‑ups if needed, and collagen peptides (10 g/day) alongside resistance training. For joints, omega‑3s (EPA/DHA 1–2 g/day) and bioavailable curcumin can help. Creatine (3–5 g/day) supports muscle and cognition; “fat‑burners” don’t beat protein timing plus training. Check interactions (SSRIs/SNRIs, thyroid meds, anticoagulants, sedatives), avoid mega‑doses and kitchen‑sink blends, choose third‑party‑tested products, and review with a clinician every 3–6 months.