Menopause Support Stack
Some of these support bone and cardiovascular health regardless of whether you use hormone therapy; others are commonly tried for symptom relief specifically. The evidence quality varies a lot across this list, and we've tried to be honest about that rather than oversell any of it.
Calcium (citrate)
We use: Douglas Labs Calcium Citrate250 mg/day as a supplemental gap-filler — the rest of your ~1,200 mg/day target should come from diet (dairy, leafy greens, fortified foods), not the bottleBone density loss accelerates after estrogen declines; calcium plus vitamin D is the well-established baseline for bone protection. We deliberately dose this as a modest gap-filler rather than trying to hit your full daily target from a supplement alone — recent research has linked higher-dose calcium supplementation (500mg+/day) to a small increase in cardiovascular risk, so getting most of your calcium from food and using the supplement to cover what's missing is the more evidence-conscious approach. Citrate form can be taken with or without food.
Vitamin D3
We use: Pure Encapsulations800–2,000 IU/dayWorks alongside calcium for bone health, and low levels are common. Take with a meal containing some fat for better absorption.
Magnesium (glycinate)
We use: Douglas Labs Magnesium Glycinate300–400 mg/day (3 capsules/day of a 120mg-per-capsule formula)Commonly used for sleep, mood, and muscle symptoms during the menopause transition. The glycinate form is gentler on digestion than magnesium oxide or citrate, which are more likely to cause loose stools at an equivalent dose — worth knowing if you've tried a different magnesium before and didn't tolerate it well. Best taken in the evening.
Omega-3 (EPA/DHA)
We use: OmegaGenics 5-in-1 Fish Oil (Metagenics)1,000 mg/day (this specific product delivers 2,000mg/day at the standard 2-softgel dose — still well within the safe range, just worth knowing it runs higher than the baseline target)Supports cardiovascular health, which becomes a bigger consideration after menopause. Take with food to reduce any fishy aftertaste.
Black cohosh
40–128 mg extract/day, generally not recommended beyond 6–12 monthsOne of the most commonly tried options for hot flashes, but the evidence is mixed to low-quality — The Menopause Society doesn't specifically recommend it. It also carries a rare but real liver safety signal, and isn't appropriate if you have liver disease, a hormone-sensitive cancer history, or are pregnant or breastfeeding.
Not part of the current Fullscript protocol — if you and your provider decide it's worth trying, any reputable pharmacy or supplement retailer carries a standardized extract.Soy isoflavones
About 50–60 mg isoflavones/day (aglycone equivalents), taken consistently for at least 6–12 weeks before judging effectBetter-established than black cohosh specifically for hot flashes — a 2025 meta-analysis found roughly a 20% reduction in frequency and 26% reduction in severity versus placebo, modest but real. Isoflavones bind estrogen receptors and produce a mild estrogen-like effect, which is also why this isn't generally recommended with a history of estrogen-receptor-positive breast cancer — check with your oncology team first if that applies to you.
Not part of the current Fullscript protocol — a standardized soy isoflavone extract is available at any reputable supplement retailer.Ashwagandha (Withania somnifera)
250–600 mg/day of root extract, in one or two dosesNewer to the menopause-specific evidence base than black cohosh or soy, but recent randomized trials have shown real reductions in hot flashes and overall symptom scores, on top of its longer track record for stress and sleep. Well tolerated in trials so far, though it's generally avoided with thyroid disease (it can affect thyroid hormone levels), during pregnancy, or in the weeks before a scheduled surgery.
Not part of the current Fullscript protocol — a standardized root extract is available at any reputable supplement retailer.Creatine monohydrate
We use: Designs for Health3–5 g/day (1 scoop), no loading phase neededAn emerging area of research specifically in menopausal women, on top of its long track record in athletes — studied for helping preserve muscle mass and strength as estrogen decline accelerates age-related muscle and bone loss, generally alongside resistance training rather than on its own. Evidence is promising but still developing compared to calcium or vitamin D. Well tolerated for most people; mild water retention is the most common side effect, and it's generally avoided with existing kidney disease.
Shop this stack
Dr. Angel stocks practitioner-grade versions of these ingredients through Arte & Cera Supplemental Support, his Fullscript dispensary, which handles checkout, payment, and shipping directly — Arte & Cera never sees your payment details.
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Worth knowing
If you're also using hormone therapy, run any of these — especially black cohosh and soy isoflavones, both of which act on estrogen pathways — by your prescriber first. Mention thyroid disease before starting ashwagandha specifically.
These statements have not been evaluated by the Food and Drug Administration. Supplements are not intended to diagnose, treat, cure, or prevent any disease. This is educational information, not a personalized recommendation — talk to your provider before starting anything new, especially alongside medications or if you’re pregnant, breastfeeding, or managing a health condition.