Supplements Remedies
Evidence-based supplement guides with real dosages, timelines, and honest trade-offs.
Probiotics and Menopause: The Gut-Hormone Connection (What the Science Says)
Your gut bacteria directly regulate estrogen metabolism through the estrobolome. Here's what probiotics can and can't do for menopause — with strain-specific evidence for bone health, mood, and vaginal health.
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Omega-3 for Menopause: What It Helps With (and What It Doesn't)
Omega-3s have strong evidence for mood, joint pain, and heart health during menopause — but NOT for hot flashes. Here's the RCT data, the correct EPA vs DHA dose by symptom, and how to avoid rancid fish oil.
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Maca Root for Menopause: Does It Actually Work? (The Evidence)
Maca root is widely promoted for menopause. Here's what the RCTs actually show — what it helps with (libido, mood), what it doesn't (hot flashes), and the correct dose.
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Evening Primrose Oil for Menopause: The Honest Evidence Review
Two high-quality RCTs show evening primrose oil does NOT reduce hot flashes. Here's what the science says, why it's still widely recommended, and what actually works instead.
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Ashwagandha for Menopause: Cortisol, Sleep, and What 12 Weeks Actually Does
Ashwagandha's adaptogenic effects on cortisol have real clinical evidence for menopause anxiety and sleep. Here's what the research actually shows — and the important safety caveats.
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Vitamin D for Menopause: Why Deficiency Is Rampant After 50 and How to Fix It
Most women over 50 are vitamin D deficient. Here's the right form, optimal level to target, the D3+K2 combination, and what vitamin D helps with in menopause.
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Magnesium Glycinate vs. Citrate for Menopause: Which Form Is Worth the Extra Cost?
Glycinate and citrate are both well-absorbed forms of magnesium — but they serve different needs. Here's the evidence-based comparison with specific dosing and a clear decision framework.
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Black Cohosh for Menopause: What the Research Actually Shows
Black cohosh is one of the most studied herbs for menopause. Here's what clinical trials found about hot flashes, dosage, liver safety, and which brands work.
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The 8 Best Menopause Supplements in 2026, Ranked by Evidence
Not all menopause supplements work equally. Here are 8 ranked by clinical evidence — with exact dosages, realistic timelines, and what doesn't work.
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Magnesium for Menopause: Form, Dose and What It Won't Fix
Not all magnesium is the same. Here's which form has clinical evidence for menopause — sleep, bones, mood — with exact doses and honest caveats.
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