Paula Watt | Menopause Wellness Coach
My Favourite Supplements for Perimenopause and Menopause
After years of researching, experimenting, and coaching midlife women, 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.
Your body's needs shift during this chapter
Hormonal changes during perimenopause and menopause increase your nutritional demands significantly. Even with a genuinely healthy diet, it is nearly impossible to get everything your body needs from food alone. This is not a flaw. It is biology.
Hormones need nutrients
B-complex, magnesium, zinc, and vitamin D are essential for hormone production, balance, and detoxification.
Gaps worsen symptoms
Fatigue, brain fog, anxiety, weight changes, and poor sleep are often amplified by missing key micronutrients.
Stress burns through reserves
Cortisol depletes magnesium and B vitamins fast, leaving you running on empty right when your body needs the most support.
Gut and liver need backup
These systems handle hormone balance and detoxification. They work best when consistently nourished.
Step 1 | Start Here | The Foundation Protocol
Three supplements every woman in midlife needs
These are the products I recommend every woman start with. They cover the nutritional gaps that show up most consistently in midlife, and they work together as a system.
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, so they have to come from what you eat or supplement. EO Mega+ is a premium blend of omega fatty acids from wild-caught Norwegian fish oil, clean and traceable. Omegas are crucial for heart health, brain function, skin and eye health, metabolic function, muscle activity, immune support, and joint health. All areas that need extra attention as we move through perimenopause and post-menopause.
- Wild-caught, traceable omega fatty acids
- Supports heart, brain, and metabolic health
- Skin, eye, and joint support
- Immune function and muscle activity
PB Restore
ProBiome Complex
A healthy gut is crucial for hormone balance, especially estrogen metabolism. Hormonal changes, stress, disrupted sleep, and an unbalanced diet all work against your microbiome. PB Restore is genuinely one of the most comprehensive probiotic formulas available. It contains 30 pre-, pro-, and postbiotics plus bacteriophages, 18 billion CFUs, and 24 active cultures from 22 strains for exceptional microbial diversity. It helps restore gut flora, support immune health, and reduce the bloat and digestive discomfort that often gets louder during hormonal changes.
- 30 pre-, pro-, and postbiotics plus bacteriophages
- Supports estrogen metabolism and hormone balance
- Reduces bloat and digestive discomfort
- 18 billion CFUs, 22 strains for microbiome diversity
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 midlife women 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
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