Menopause Supplement Guide

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This guide provides recommended supplement dosages to support hormonal balance, progesterone production, and healthy weight management during menopause. These supplements complement the nutrition and lifestyle strategies in the REVEAL+ program.

Important: Always consult with your healthcare provider before starting any new supplement regimen, especially if you are taking medications or have existing health conditions.

1. Chasteberry (Vitex)

Purpose: Helps signal the body to produce progesterone

Dosage: 20-40 mg daily

What to Know

Also known as Vitex agnus-castus
Traditionally used to support hormonal balance during menopause
May help with mood changes, hot flashes, and sleep disturbances
Best taken in the morning on an empty stomach
May take 2-3 months to see full benefits

When Buying

Look for products standardized to contain 0.5% agnuside or 0.6% aucubin

2. DIM (Diindolylmethane)

Purpose: Supports healthy estrogen metabolism

Dosage: 150-200 mg daily

What to Know

Naturally found in cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
Helps the body metabolize estrogen more effectively
Supports hormonal balance during perimenopause and menopause
Best taken with food containing fat for optimal absorption

When Buying

Look for bioavailable formulations (often combined with black pepper extract or phospholipids for better absorption)

3. Magnesium

Purpose: Supports sleep, stress management, and muscle function

Dosage: 200-400 mg daily

What to Know

Essential mineral that many women are deficient in
Supports sleep quality, reduces muscle cramps, and helps manage stress
Different forms available (glycinate for sleep, citrate for digestion)
Can be taken in divided doses throughout the day or before bed

When Buying

For sleep support: Magnesium glycinate
For digestive support: Magnesium citrate
Avoid: Magnesium oxide (poorly absorbed)

4. Vitamin B6 (Pyridoxine)

Purpose: Supports progesterone production and mood regulation

Dosage: 25-50 mg daily

What to Know

Works synergistically with magnesium for hormonal balance
Supports neurotransmitter production (serotonin, dopamine)
May help reduce PMS-like symptoms during perimenopause
Best taken earlier in the day (may increase energy)

When Buying

Look for P-5-P (pyridoxal-5-phosphate), the active form of B6, for better absorption

5. Omega-3 Fish Oil

Purpose: Reduces inflammation and supports heart & brain health

Dosage: 1000-2000 mg EPA/DHA daily

What to Know

Essential fatty acids that reduce chronic inflammation
Supports cardiovascular health (important during menopause)
May help with mood, brain fog, and cognitive function
Take with meals to improve absorption and reduce fishy aftertaste

When Buying

Look for molecular distilled, third-party tested products with high EPA/DHA content

6. Curcumin (Turmeric)

Purpose: Powerful anti-inflammatory support

Dosage: 500-1000 mg daily

What to Know

Active compound in turmeric with strong anti-inflammatory properties
Supports joint health, metabolic function, and overall inflammation reduction
Must be combined with black pepper extract (piperine) for absorption
Take with food containing fat for best results

When Buying

Look for products with 95% curcuminoids and BioPerine (black pepper extract)

7. Vitamin D3 + K2

Purpose: Essential for bone health, immune function, mood, and hormone production

Dosage: 2000-5000 IU D3 + 100-200 mcg K2 daily

What to Know

Vitamin D3 is critical for bone health and preventing osteoporosis in menopause
K2 ensures calcium goes to bones (not arteries) - essential combination
Supports mood, energy, and immune function
Most women over 40 are deficient - especially those with limited sun exposure
Best taken with a meal containing fat for absorption

When Buying

Look for D3 (cholecalciferol) with K2 (MK-7 form). Get blood levels tested to determine optimal dose.

8. Calcium Citrate

Purpose: Supports bone density and prevents osteoporosis

Dosage: 500-1000 mg daily (with meals)

What to Know

Essential for maintaining bone density as estrogen declines
Must be taken with vitamin D3 + K2 for proper absorption
Divide doses (500mg max per dose for best absorption)
Also supports muscle function and nerve signaling
Take with meals to enhance absorption

When Buying

Choose calcium citrate (better absorbed than carbonate, especially if low stomach acid)

9. Vitamin E (Mixed Tocopherols)

Purpose: Reduces hot flashes, supports heart and skin health

Dosage: 400-800 IU daily

What to Know

Clinically shown to reduce frequency and severity of hot flashes
Powerful antioxidant that protects heart health
Supports skin elasticity and reduces dryness
May help with vaginal dryness
Take with food containing fat

When Buying

Look for mixed tocopherols (natural vitamin E), not synthetic dl-alpha-tocopherol

10. Evening Primrose Oil (GLA)

Purpose: Hormonal balance, reduces breast tenderness and mood swings

Dosage: 1000-1500 mg daily (with meals)

What to Know

Rich in GLA (gamma-linolenic acid) - supports hormone production
Helps reduce breast tenderness and cyclical symptoms
Supports skin health and reduces inflammation
May help with mood swings and irritability
Take with meals for better absorption

When Buying

Look for cold-pressed, hexane-free evening primrose oil with at least 8-10% GLA

11. Probiotics (Multi-Strain)

Purpose: Supports gut health, immune function, and hormone metabolism

Dosage: 10-50 billion CFU daily

What to Know

Gut health is critical for hormone metabolism and weight management
Supports immune function (70% of immune system is in the gut)
Helps reduce inflammation and bloating
May improve mood through gut-brain axis
Take on empty stomach or with meals per brand instructions

When Buying

Choose multi-strain formulas with at least 10 different strains. Look for refrigerated or shelf-stable with guaranteed CFU at expiration.

12. B-Complex Vitamins

Purpose: Energy production, stress management, and metabolic health

Dosage: B-50 or B-100 complex daily

What to Know

All B vitamins work together for energy and metabolism
B12 and folate support mood and cognitive function
B6 supports progesterone production and reduces PMS-like symptoms
Helps manage stress and supports adrenal function
Take in morning as B vitamins may increase energy

When Buying

Look for methylated forms (methylfolate, methylcobalamin) for better absorption

13. Collagen Peptides

Purpose: Supports skin elasticity, joint health, and bone strength

Dosage: 10-20 grams daily

What to Know

Collagen production declines rapidly after menopause
Supports skin elasticity, reduces wrinkles and dryness
Strengthens bones, joints, and connective tissue
May help with joint pain and mobility
Mix into coffee, smoothies, or water - flavorless and dissolves easily

When Buying

Look for grass-fed, hydrolyzed collagen peptides (Types I and III for skin/bones)

14. Zinc + Selenium

Purpose: Immune support, thyroid function, and hormone production

Dosage: 15-30 mg Zinc + 100-200 mcg Selenium daily

What to Know

Zinc supports immune function and hormone production
Selenium is critical for thyroid health (common issue in menopause)
Both are powerful antioxidants that reduce inflammation
Support skin health and wound healing
Take with food to avoid nausea

When Buying

Look for zinc picolinate or citrate (better absorbed). Selenium as selenomethionine.

15. Vitamin C

Purpose: Adrenal support, collagen production, and immune health

Dosage: 500-1000 mg daily

What to Know

Essential for adrenal function and stress management
Required for collagen synthesis (skin, bones, joints)
Powerful antioxidant and immune support
May help reduce cortisol levels
Take in divided doses for better absorption

When Buying

Look for buffered vitamin C (easier on stomach) or liposomal for maximum absorption

Quality Considerations

Third-party tested (USP, NSF, or ConsumerLab certified)
GMP certified (Good Manufacturing Practices)
Free from unnecessary fillers and artificial ingredients
Non-GMO and ideally organic when possible

Quick Reference Summary

All 15 supplements at a glance.

Supplement	Dosage	Primary Benefit	Timing
Chasteberry (Vitex)	20-40 mg	Progesterone production	Morning, empty stomach
DIM	150-200 mg	Estrogen metabolism	With food + healthy fat
Magnesium	200-400 mg	Sleep, stress, muscle	Anytime or before bed
Vitamin B6	25-50 mg	Progesterone support, mood	With food, morning
Omega-3	1000-2000 mg	Inflammation, heart health	With meals
Curcumin	500-1000 mg	Anti-inflammatory	With food + fat
Vitamin D3 + K2	2000-5000 IU D3 + 100-200 mcg K2	Bone health, immune, mood	With meals (with fat)
Calcium Citrate	500-1000 mg	Bone density, osteoporosis prevention	With meals, divided doses
Vitamin E	400-800 IU	Hot flash relief, heart health	With food (with fat)
Evening Primrose Oil	1000-1500 mg	Hormonal balance, breast tenderness	With meals
Probiotics	10-50 billion CFU	Gut health, hormone metabolism	Per brand instructions
B-Complex	B-50 or B-100	Energy, stress, metabolism	Morning with food
Collagen Peptides	10-20 grams	Skin, joints, bone strength	Anytime (mix in drinks)
Zinc + Selenium	15-30 mg Zn + 100-200 mcg Se	Immune, thyroid function	With food
Vitamin C	500-1000 mg	Adrenal support, immune health	Divided doses with food

Immune & thyroid support complex

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Our supplement shop is launching soon. In the meantime, use the quality guidelines above to select products from trusted retailers.