Menopause and hormone support

Hormone Replacement Therapy (HRT)

During peri-menopause the reduction in oestrogen, progesterone and testosterone has a major impact mentally and physically on the female body. HRT is a powerful biohack and we strongly recommend considering HRT if you are not already. Lower hormones increase the risk of heart disease, muscle bulk and skin ageing. There are other adaptogens and supplements that can help but none of these are as effective and HRT.

Other menopause support

During the peri-menopause, even if you are on HRT there are certain minerals, vitamins and adaptogenic supplements that can have a powerful effect in maintaining a healthy well functioning body.


Nutrition should always be the first step to support health. Consider soy for hormonal balance, fatty fish for mood, whole grains for weight management, leafy greens for bone health, and berries for antioxidants.

Gut health

Low oestrogen can slow gut contraction so we recommend probiotics for microbiome balance, fiber-rich foods for digestion, fermented foods for gut flora, and ginger for motility and anti-inflammatory effects.

Lifestyle and Stress Management

Be kind to your mind and body. Regular exercise will increase endorphin release, mindfulness techniques for emotional balance, and adequate sleep is essential for hormonal regulation.

Targeted nutraceuticals

Adaptogens like rhodiola and ashwagandha can be a game changer. Magnesium and choline are essentials. Essential fatty acids with GLA and omega-3. High strength vitamin D3 with K2 to maintain bone health.

Supporting menopause

  1. HRT We don't do hormones and if we did we would still put it at the top of the list. If there is one menopause and longevity hack you should consider it's HRT.
  2. Nutrition: Load up on foods rich in omega-3s. Soy based foods can also help support oestrogen production. Eggs as a source of choline, nuts and seeds for magnesium.
  3. Gut Health: Gut health is more than probiotics. If you get gas and bloating find out about SIBO. Low oestrogen increases the risk of IBS and SIBO due to a slower motility in the gut.
  4. Adaptogens. Used for hundreds of years and now accepted in Western medicine. Rhodiola and our Ashwagandha complex with maca, panax and liquorice root is a winner.
  5. Minerals, vitamins and brain support in menopause choline and magnesium drop . Boosting these can help with vasomotor and brain symptoms. Our Athletic and brain supplement contains active B vitamins, vitamin Dwith PQQ and CoQ10 for energy.
  6. Nutritional Deficiencies: Get a nutrition blood test to spot any nutritional gaps. Knowing what you lack can help you choose the right supplements to fight inflammation.

Our top supplements for menopause support

  1. Rhodiola: This adaptogen helps improve mental clarity and reduces fatigue. It modulates the stress hormone cortisol and reduces flushing.
  2. Ashwagandha Complex (with Liquorice and Maca) Helps to balance oestrogen fluctuations, improve thyroid hormone function. It helps with mood and energy.
  3. Choline: Supports cognitive function by enhancing neurotransmitter activity, which can decline during menopause.
  4. Magnesium Glycinate: This highly absorbable form of magnesium can croos the blood brain barrier. It supports muscle and bone health, and sleep disturbances.
  5. Athletic and brain energy: A comprehensive blend that supports bone health (D, K2), energy metabolism (B Vitamins, CoQ10), and cellular health (PQQ).
  6. Omega-3: Fatty acids in Omega-3 improve mood and cognitive function by supporting healthy brain cell membranes.
  7. Borage Oil with GLA: Gamma-linolenic acid (GLA) in borage oil may reduce inflammation and alleviate skin dryness, common in menopause.
  8. Marine collagen: Slows the breakdown of collagen caused by lower levels of oestrogen.

Or check out our pre-built menopause support stack which you can tweak.

Interested in our Doctor's selection?

Our medical team led by our Chief Medical Officer Dr Geoff Mullan has put together a pack of supplements that have synergistic effects based on both clinical experience and the latest research.

If some of the contents are already in your pack our AI will sort these out and only add the new ones. That allows you to merge different specialist packs without duplication.

All the latest news

Links to the research



  1. "Quercetin, Inflammation and Immunity," National Center for Biotechnology Information,
  2. "Therapeutic Potential of Quercetin: New Insights and Perspectives," National Center for Biotechnology Information, ACS Omega 2020


  1. "Curcumin: A Review of Its' Effects on Human Health," National Center for Biotechnology Information, Foods 2017
  2. "Curcumin and Inflammatory Diseases: Learn About Its Potential Role," National Center for Biotechnology Information, APPS J 2013

NAC (N-Acetyl Cysteine)

  1. "N-Acetylcysteine: A Review on Its Clinical Use," National Center for Biotechnology Information, Cell J 2017


  1. "Glutathione: overview of its protective roles, measurement, and biosynthesis," National Center for Biotechnology Information, Integr Med 2014
  2. "The role of glutathione in brain tumor drug resistance," National Center for Biotechnology Information, J Env Public Health 2012


  1. "Resveratrol: A Double-Edged Sword in Health Benefits," National Center for Biotechnology Information, Biomedicines 2018

"Resveratrol and inflammation: Challenges in translating pre-clinical findings to improved patient outcomes," National Center for Biotechnology Information, Molecules 2017 


Vitamin A

  1. "Vitamin A and Immune Function," National Center for Biotechnology Information, J Clini Med 2018 


  1. "Omega-3 fatty acids in inflammation and autoimmune diseases," National Center for Biotechnology Information, Nutrients 2010

Alpha Lipoic Acid

  1. "Alpha-lipoic acid as a pleiotropic compound with potential therapeutic use," National Center for Biotechnology Information, Biochim B A 2010
  2. "Alpha-lipoic acid: a therapeutic antioxidant?" National Center for Biotechnology Information, Biomolecules 2019


  1. "Zinc in Human Health: Effect of Zinc on Immune Cells," National Center for Biotechnology Information,  Mol Med 2008


  1. "Boswellia serrata, a potential antiinflammatory agent: an overview," National Center for Biotechnology Information,  Ind J pHarm 2011

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