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Menopause Support

Protocol overview

Compare your current stack nutrients to the outlined protocol recommendations.

Menopause marks a natural transition, one that reflects not just the end of ovulation, but a shift in how your body uses and responds to hormones. While this change can come with challenges like sleep disturbances, mood shifts, joint discomfort, or declining bone density, it’s also an opportunity to support your body in new ways.

Your hormones may be changing, but your health doesn’t have to decline with them. The key is understanding what your body needs and how to provide that support thoughtfully and consistently.

This protocol is designed to target the most common concerns that arise during menopause: energy, sleep, cognitive clarity, mood, and long-term health. Each supplement plays a specific role. Folic acid helps with DNA repair and cellular renewal. Vitamin D remains critical for bone health, immune resilience, and mood balance. Omega-3s support the heart and brain while helping to reduce inflammation. CoQ10 enhances mitochondrial function to improve energy and protect aging cells. Melatonin gently supports restorative sleep, which becomes even more important as hormonal rhythms shift.

And then there’s DHEA. Often overlooked, this hormone gradually declines with age but still plays a foundational role in maintaining libido, bone strength, and overall hormonal balance. For some, replenishing it appropriately can make a meaningful difference.

These tools are not about turning back the clock. They’re about helping your body thrive in the phase you’re in now. Remember, menopause is not a disease. It’s a transition. And with the right support, it can be one of the most empowered, vibrant stages of life.

You deserve to feel well in this season of change. Let’s support your body from the inside out.

Last updated: May 13, 2025

6 Nutrients

FA

Folic Acid

400mcg

Folic acid is a B vitamin that supports DNA repair and healthy cell division, key processes for maintaining tissue integrity, cardiovascular health, and cognitive function. These functions remain essential during menopause, when hormonal shifts can affect cellular and metabolic health. [1]

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D3

Vitamin D3

25mcg

Vitamin D supports bone density, muscle strength, and immune function, key areas of concern during menopause. It also helps regulate mood and may reduce the risk of osteoporosis, fractures, and other age-related changes linked to declining estrogen levels. [2]

Ω3

Omega-3 fatty acids

300mg

Omega-3 fatty acids support heart, brain, and joint health during menopause by reducing systemic inflammation and oxidative stress. As estrogen declines, their anti-inflammatory effects may help protect against cardiovascular changes, cognitive decline, and inflammatory conditions associated with aging. [3]

CQ

Coenzyme Q10

600mg

CoQ10 is an antioxidant that supports cellular energy production and protects against oxidative damage. It plays a key role in growth and tissue repair by fueling mitochondrial function, aiding recovery, and maintaining healthy cell regeneration. [4]

Me

Melatonin

3mg

Melatonin supports sleep quality and circadian rhythm regulation, which often become disrupted during menopause. Its antioxidant and anti-inflammatory properties may help counteract age-related cellular stress, supporting immune balance, tissue repair, and hormonal resilience in the postmenopausal years. [5]

DH

DHEA

75mg

DHEA is a hormone that naturally declines with age and menopause. It serves as a precursor to estrogen and testosterone, supporting bone density, mood, and libido. [6]

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Products

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Recommended for Folic Acid.
Servings
180.0
Price/serv
$0.25
From
$45.88
Format
tablet
Recommended for Vitamin D3.
Servings
250.0
Price/serv
$0.18
From
$44.00
Format
capsule
Recommended for Omega-3 fatty acids.
Servings
30.0
Price/serv
$0.63
From
$18.95
Format
softgel
Recommended for Coenzyme Q10.
Servings
60.0
Price/serv
$1.32
From
$78.99
Format
softgel
Recommended for Melatonin.
Servings
180.0
Price/serv
$0.21
From
$37.20
Format
capsule
Recommended for DHEA.
Servings
60.0
Price/serv
$0.33
From
$19.60
Format
capsule

Warnings

If pregnant, breastfeeding, or taking hormone therapy, corticosteroids, sedatives, or anticoagulants, consult your healthcare provider.

Lifestyle Improvements

Menopause is a natural transition, but the hormonal shifts that occur can affect everything from bone and heart health to mood, sleep, and metabolism. While supplements can be helpful, your daily lifestyle choices are the foundation of how you feel during this phase.

Start with movement. Weight-bearing and resistance exercises support bone density, preserve muscle mass, and help protect against metabolic changes. Aim for a mix of strength training, walking, yoga, or pilates at least three to five days per week. Exercise also helps reduce hot flashes, improve mood, and promote better sleep.

Nutrition is essential. Focus on whole, fiber-rich foods like leafy greens, legumes, berries, and fatty fish. These support heart and brain health, help balance blood sugar, and reduce inflammation. Minimize processed foods, excess caffeine, and alcohol, which can worsen sleep and exacerbate hot flashes. Stay well hydrated, and ensure you’re getting adequate protein, calcium, and healthy fats to support hormonal balance and bone strength.

Sleep changes are common in menopause. Creating a regular evening routine, limiting screens at night, and keeping a consistent bedtime can help. If needed, melatonin support or magnesium may assist with more restful sleep, but always start by optimizing your sleep environment and habits.

Stress management is also key. The adrenal glands help produce hormones as ovarian function declines, and chronic stress can tax this system. Try practices like deep breathing, mindfulness, or journaling. Prioritize restorative activities. Even short daily moments of calm can make a difference.

Finally, track your symptoms. Mood changes, sleep issues, hot flashes, and brain fog are common—but they’re not something you have to just accept. Knowing what you’re experiencing allows you to better support your body and make informed decisions about supplements or additional therapies.

Menopause is a new chapter, not the end of one. With the right support, you can feel strong, clear, and connected to your health in this season of life.

Disclaimer

These statements have not been evaluated by the Food and Drug Administration. Any products and informational content displayed on this page are not intended to diagnose, treat, cure, or prevent any disease.

While this Protocol has been created by health experts, it is educational in nature and not a substitute for personalized medical advice. Always consult with your healthcare provider before starting any new supplement regimen, especially if you have underlying health conditions or take medications.

  1. Duthie, S. J., Narayanan, S., Brand, G. M., Pirie, L., & Grant, G. (2002). Impact of folate deficiency on DNA stability. The Journal of Nutrition, 132(8), 2444S–2449S. https://doi.org/10.1093/jn/132.8.2444S
  2. Avenell, A., Mak, J. C. S., & O’Connell, D. (2014). Vitamin D and vitamin D analogues for preventing fractures in post-menopausal women and older men. Cochrane Database of Systematic Reviews, 2014(4), CD000227. https://doi.org/10.1002/14651858.CD000227.pub4
  3. Kiecolt-Glaser, J. K., Belury, M. A., Andridge, R., Malarkey, W. B., Hwang, B. S., & Glaser, R. (2012). Omega-3 supplementation lowers inflammation in healthy middle-aged and older adults: A randomized controlled trial. Brain, Behavior, and Immunity, 26(6), 988–995. https://doi.org/10.1016/j.bbi.2012.05.011
  4. Sangsefidi, Z. S., Yaghoubi, F., Hajiahmadi, S., & Hosseinzadeh, M. (2020). The effect of coenzyme Q10 supplementation on oxidative stress: A systematic review and meta-analysis of randomized controlled clinical trials. Food Science & Nutrition, 8(4), 1766–1776. https://doi.org/10.1002/fsn3.1492
  5. Gholami, F., Mohammadbeigi, S., Rahimi, N., Shafiee, N., Saeedi, L., & Moosazadeh, K. (2022). Effect of melatonin supplementation on sleep quality: A systematic review and meta-analysis of randomized controlled trials. Journal of Neurology, 269(1), 205–216. https://doi.org/10.1007/s00415-020-10381-w
  6. Scheffers, C. S., Armstrong, S., Cantineau, A. E., Farquhar, C., & Jordan, V. (2015). Dehydroepiandrosterone for women in the peri- or postmenopausal phase. Cochrane Database of Systematic Reviews, 2015(1), CD011066. https://doi.org/10.1002/14651858.CD011066.pub2