What actually helps
The supplements the 34-symptom guide names most — grouped by what they’re for, with the form and dose that matter. We only list what the guide already names. Nothing invented to sell you.
Sleep & the 3 a.m. wake-up
Magnesium glycinate
300–600 mg, eveningThe most-named supplement in the whole guide. Glycinate is the gentle, well-absorbed form the research keeps returning to for evening wind-down and muscle calm.
Phosphatidylserine
300 mg before bedStudied for blunting the pre-dawn cortisol rise behind the 3 a.m. wake-up and the “morning dread” the guide describes.
Brain fog & the word that won’t come
Magnesium L-threonate
as directed, eveningThe magnesium form studied for actually crossing into the brain — the guide names it specifically for the foggy, can’t-find-the-word days.
Omega-3 (EPA/DHA)
~2 g combined, third-party testedDHA supports neuronal membranes; EPA targets the low-grade inflammation behind achy joints. Third-party testing matters here for oxidation and heavy metals.
Burning mouth & nerve tingles
Alpha-lipoic acid
600 mg dailyThe entry with the strongest evidence in the guide — two perimenopause RCTs for burning-mouth and nerve symptoms.
Histamine: itch, hives & ‘weird’ flares
Quercetin
500 mg twice dailyA natural mast-cell stabilizer the guide names for the histamine-driven symptoms that ramp up as estrogen swings.
Mood & the PMS-like swings
Vitamin B6 (P5P)
active P5P form, 50–100 mgThe active P5P form, named in the guide for mood and the sleep–stress overlap.
Skin, hair & joints
Collagen peptides
10–15 g dailyNamed across the skin, hair and joint entries as estrogen’s collagen support tapers. Unflavored powder stirs into coffee.
The one the guide says don’t buy blind: iron
Low iron sits behind fatigue, restless legs and hair shedding — but the guide is firm: test your ferritin (and thyroid) before buying anything. Get the number first and bring it to your clinician. Iron is the one to never supplement blind.
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