4 Supplements That Have Helped Me In My Menopause Journey

June 26, 2024

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4 Supplements That Have Helped Me In My Menopause Journey

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Hot Flashes...

Sleepless nights...

Brain Fog...

Mood Swings...

Belly Fat...

That’s just menopause, right? 

Not necessarily! 

At 50, menopause hit me hard. I struggled to focus, battled mood swings, lost sleep, and sweat...A LOT.

I needed answers. After quite a bit of research (and more doctors than I’d like to count), I discovered a regimen of supplements that eased or even eliminated my symptoms.

And now I want to share them with you!


  • I'm not a doctor, so please consult yours before starting any supplement routine. If you need help finding the right menopause practitioner, click here
  • While I'm currently on hormone replacement therapy (HRT), which can greatly ease symptoms for some women, I initially relied solely on supplements and lifestyle shifts to feel better.
  • The links to my favorite brands are not affiliate links. I'm sharing what works best for me, but you may need to experiment to find what works for you!

Let's dive in!

Supplement #1  --  Black Cohosh Root

Studies (and my experience) show that Black Cohosh Root can reduce night sweats and hot flashes by a whopping 26%! It can also help with anxiety, sleep disturbances, and vaginal dryness. 

I prefer capsules, but there are many options available.

Supplement #2  --  Vitamin D3

Vitamin D3 reduces my hot flashes and night sweats while boosting focus and concentration. Plus, it supports bone health, which is crucial. 

I opt for liquid form for better absorption. A few drops in my daily smoothie, and I'm good to go!

Supplement #3  --  5-HTP 

5-HTP boosts serotonin (the happy hormone) in the brain, stabilizing my mood and increasing overall joy. It also eases anxiety, sleep disorders, weight gain, depression, and more.

I take one capsule before bed on an empty stomach for the best sleep ever! (Yep, even better than in my 20s!) 

Supplement #4  --  Maca Root Powder

Maca Root stabilizes hormones, which helps alleviate all menopause symptoms since they're hormone-related.

I add a tablespoon to my smoothie daily, but consult your doctor for a personalized dosage.

Unfortunately, you can’t pop a pill and expect all your menopause symptoms to POOF!

I also recommend 3 key lifestyle changes. Don’t worry, they are all FREE, super easy, and you can start one of them TONIGHT.

Lifestyle Change #1  --  Say goodbye to late-night social media scrolling. TikTok can wait until tomorrow. Tonight, it's wrecking your sleep.

Lifestyle Change #2  --   Begin strength training now. While I used to be a cardio bunny, strength training has a bigger impact on mood, sleep, and preserving bone density and muscle mass for women over 40.

Lifestyle Change #3  --  Despite my love for spicy foods, alcohol, and caffeine, they all worsen hot flashes significantly. So, if possible, avoid them. As always, steer clear of processed foods.

Visual learner? Check out the video version of this blog!

DIG IN:  Looking to build long, lean muscles even through menopause? Then don't miss this interview with Amanda Thebe!


If any supplements or lifestyle shifts have helped you, I'd love to hear about them. Drop them in the comments below—you might know something I've never heard of!

And if you'd like more insight and support through this season of life, I invite you to check out my Menopause Masterclass. I've curated a selection of renowned experts to provide actions and answers to the most pressing questions about midlife and menopause.

Menopause doesn't have to be miserable. There are SO many ways you can support your health, both mentally and physically. Let's spread the word and reclaim this truly magical time of life!

Did you know I’m writing a book all about menopause? Click here to get on the waiting list. I have more news coming soon! 

You deserve to feel amazing, 


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