My Favourite Supplements for
Perimenopause and Menopause
After years of researching, experimenting, and coaching women 40+, these are the supplements I personally use and recommend. Not a random list. A considered, step-by-step protocol that starts with the foundation and builds from there.
Not sure where to start? Read why I recommend these supplements →
Where I Actually Started
I spent a long time throwing supplements at the wall. Buying whatever the health food store employee suggested, whatever the Instagram ad promised, whatever sounded right. I wasted a lot of money and I genuinely did not feel better. What changed things for me was stopping the randomness and starting with a foundation. These are the supplements I personally use every day, in perimenopause and now post-menopause. I am sharing them because I already did the research, and the trial and error, and I want to save you both.
Step 1 | Start Here | The Foundation Protocol
Four essentials every woman
40+ needs
Why the foundation comes first
Foundational wellness is not a menopause concept. It is a human concept. Even with a relatively healthy diet, most people are not getting the nutrients their body needs to function properly. Soil depletion, food processing, stress, and poor absorption all chip away at what we actually retain from what we eat. Over time, those gaps show up as symptoms.
During perimenopause and post-menopause, the stakes get higher. Your cells need specific nutrients to produce hormones, manage inflammation, and regulate your nervous system. When those nutrients are missing or poorly absorbed, every symptom gets louder. Hot flashes are just one signal that your body's systems are under-resourced.
Your gut matters here too. A specific collection of gut bacteria called the estrobolome directly regulates how your body metabolizes estrogen. When gut health is compromised, that regulation breaks down — and hot flashes, mood shifts, and sleep disruption all worsen as a result.
What I have seen consistently: when you address the foundation first, some symptoms begin to resolve on their own. Whatever does not fully resolve tells you exactly where you need additional support. That is why the protocol below is built in layers.
Shop each product individually below, or jump to the Foundation Kit at the bottom of this section to add everything at once.
VMG+
Whole Food Daily Multivitamin
During menopause, nutritional needs shift dramatically. VMG+ delivers a whole-food nutrient complex of vitamins and minerals in highly absorbable forms, supporting bone strength, energy, immune function, mood balance, liver function, brain function, and hormone regulation. Think of it as daily nourishment your body can actually use. And because it is a packet rather than a pile of pills, it is genuinely easy to stay consistent.
- Whole-food sourced, highly bioavailable nutrients
- Supports hormone production and regulation
- Bone strength and energy levels
- Liver function and detoxification support
EO Mega+
Essential Oil Omega Complex
Your body cannot produce essential fatty acids on its own. As estrogen declines, omegas become even more critical — supporting cardiovascular health, brain function, mood stability, and reducing inflammation. Research links frequent hot flashes to higher cardiovascular risk, and omega-3s address that directly. EO Mega+ is a premium blend from wild-caught Norwegian fish oil, with essential oils included to maximize absorption at the cellular level.
- Wild-caught, traceable omega fatty acids
- Supports heart, brain, and metabolic health
- Reduces inflammation that drives symptom intensity
- Protects against long-term cognitive decline post-menopause
Foundation 03 — Gut Health Support
ClaryCalm
Women's Monthly Blend for Hormone Support
ClaryCalm is a roller blend of 11 essential oils specifically chosen for women, including clary sage, lavender, bergamot, Roman chamomile, ylang ylang, geranium, fennel, carrot seed, palmarosa, and vitex. Vitex in particular has been used for centuries as a women's herb for hormonal balance. Together they help manage mood swings, ease hot flashes, and support your body through the hormonal fluctuations of perimenopause and post-menopause. I apply it to my lower abdomen and under each inner ankle bone, which is the uterus and ovary reflexology reflex point, two to three times a day and always before bed.
- Supports emotional balance during hormonal shifts
- Helps ease hot flashes and feelings of heat
- Applied to reflexology points for reproductive system support
- Convenient roller bottle you can use anywhere
The easier way to start
Foundation Kit
VMG+, EO Mega+, and ClaryCalm bundled together. The cart is pre-loaded — remove anything you already have before checking out.
Shop Canada Kit
Foundation Kit
VMG+, EO Mega+, PB Restore, and ClaryCalm bundled together. The cart is pre-loaded — remove anything you already have before checking out.
Shop US KitNot sure which products you need? Book a free call and I will help you figure it out.
Hot Flash & Night Sweat Relief | Prevention + Rescue
What I actually use
for hot flashes and night sweats
ClaryCalm is already in your foundation for good reason — it is your daily hormone support oil. Applied consistently to your lower abdomen and inner ankle bones 2-3 times a day, it helps support your body through the hormonal shifts that can contribute to hot flashes. Below is the targeted protocol I layer on top of that, plus two DIY recipes you can make at home.
ClaryCalm — Your Daily Hormone Support
If you are using ClaryCalm as part of your foundation, you are already supporting your hormonal balance daily. The key is consistency and application points. Apply to your lower abdomen and under each inner ankle bone — that is the uterus and ovary reflexology point. Morning, midday if you can, and always before bed. The bedtime application is an important part of the routine.
Peppermint
Fast-acting cooling relief
Peppermint is the rescue oil. One drop on the back of your neck when a hot flash hits and the cooling effect is immediate. The thing about peppermint is it only works if it is already in your hand — by the time you find it, the flash is often gone. Keep one on your desk, one on your nightstand, and one in your bag. The spray recipe below makes this even easier. One important note: keep away from your face and eyes.
- Immediate cooling sensation at the first sign of heat
- Apply one drop to the back of the neck during a hot flash
- Make into a portable cooling spray — recipe below
- Keep it accessible everywhere or it will not be there when you need it
Two blends to make
at home
These recipes use individual doTERRA oils. I have put together a pre-loaded cart with everything you need — the four oils, fractionated coconut oil, and roller bottles. Remove anything you already have before checking out.
Shop the DIY Kit
Peppermint, Clary Sage, Lemon, Geranium + Fractionated Coconut Oil and roller bottles. Pre-loaded cart — remove what you already have.
All recipes are written specifically for doTERRA CPTG grade oils. Quality matters with essential oils — these instructions should not be applied to oils from other brands. I source all my oils from doTERRA. See my full essential oils page →
Step 2 | Add-On Support | Build Your Protocol
Add support where your body
is asking for it
Once you have the foundation in place, these are the add-ons I reach for based on what a woman is experiencing. You do not need all of them. Choose what resonates with what your body is telling you right now.
Not sure where to start with the add-ons? Book a free 20-minute coaching call with me and I will help you figure out exactly which combination makes sense for where you are right now.
Hormone Support
Phytoestrogen Essential Complex
Natural hormone balance support
Plant-based phytoestrogens that help support normal hormone levels and nutritional support for managing estrogen metabolism. Helps minimize uncomfortable symptoms and provides antioxidant support to help the body transition through menopause more comfortably.
Digestive Support
doTERRA Fiber
Daily fiber support
Most adults are not getting close to the recommended 25 to 38 grams of fiber daily. doTERRA Fiber is a simple, lemon-flavored drink that adds 6 grams of soluble and insoluble fiber to your day. It also contains a prebiotic blend that feeds the good bacteria in your gut, working in sync with PB Restore.
Collagen + Anti-Aging
MetaPWR Advantage
Collagen, NMN, and anti-aging support
Contains NMN and resveratrol to support NADH and NAD+ production and activate longevity pathways. Also includes nine types of marine collagen tripeptides that may improve skin elasticity, density, and firmness. The amino acids in the collagen also support lean muscle and connective tissue, which matters more than most people realize once estrogen begins to decline.
- Skin, hair, nails, and connective tissue support
- Cognitive function and mental clarity
- Healthy weight and body composition
- Cellular energy and longevity support
Blood Sugar + Metabolism
MetaPWR Assist
Metabolic and blood sugar balance
Blood sugar instability is one of the most underappreciated drivers of menopause symptoms including energy crashes, cravings, and weight changes. MetaPWR Assist uses a superior extraction of mulberry leaf extract, with preclinical studies suggesting it may help regulate post-meal blood glucose, reduce carbohydrate absorption, and support healthy fat metabolism.
Energy + Cortisol
Mito2Max
Cellular energy and cortisol support
A proprietary formula of plant extracts and metabolic cofactors that support healthy cellular energy production. Includes PQQ, acetyl-L-carnitine, and coenzyme Q10. Research suggests it may improve stamina, decrease fatigue, support mental cognition and memory, and promote mitochondrial health. A good option if fatigue is a primary concern.
Electrolytes + Hydration
MetaPWR Recharge
Electrolytes, magnesium, and mineral support
Proper hydration during menopause goes well beyond drinking water. MetaPWR Recharge delivers five forms of magnesium along with sodium and potassium to support cellular hydration, muscle function, and nervous system balance. Magnesium in particular is one of the most depleted minerals in women 40+ and plays a direct role in sleep quality, mood, and reducing muscle tension.
- Five forms of magnesium for optimal absorption
- Sodium and potassium for cellular hydration
- Supports sleep quality, mood, and muscle relaxation
- Replenishes minerals depleted by stress and hormonal shifts
Stress + Mood
Adaptiv Capsules
Stress, mood, and cognitive support
Formulated with a calming blend of essential oils and plant extracts, Adaptiv Capsules help your body adapt to ever-changing circumstances. They temporarily promote relaxation and support cognitive function. A good daily companion on your longest, most demanding days. Vegan friendly and carrageenan free.
- Promotes relaxation without drowsiness
- Supports cognitive function and performance
- Mood balance and emotional resilience
Pain + Inflammation
Turmeric Dual Chamber Capsules
Pain and inflammation support
Chronic low-grade inflammation is one of the underlying drivers of hot flash intensity, joint pain, and fatigue during perimenopause and post-menopause. The dual-chamber design of these capsules is what sets them apart — it keeps the turmeric oil and the turmeric powder separate until they reach your intestine, where absorption is highest. Black pepper extract is included to further enhance bioavailability. This is the version of turmeric that actually reaches your cells.
- Dual-chamber design maximizes absorption
- Supports joint comfort and reduces inflammation
- May help reduce hot flash intensity over time
- Black pepper extract included for bioavailability
Not sure where to start?
Every woman's menopause journey is different. Book a free 20-minute coaching call and I will help you figure out exactly which supplements make sense for where you are right now. No pressure. Just clarity.
Book Your Free Coaching Call