Progest-E

Progest-e is a bio-identical hormone that helps regulate hormones and reduce menopause symptoms. This is one of my top 10 menopause supplements because it includes progesterone, similar to hormone replacement therapy.

The adrenals use progesterone to produce anti-stress hormones and when there is enough progesterone they don’t have to make harmful cortisone.

If you have progesterone deficiency, you produce too much cortisone, which causes osteoporosis, wrinkles, damaged brain cells, and fat accumulation on the back and abdomen.

On the other hand, progesterone relieves anxiety, improves memory, protects the brain and helps to maintain bone health.

Just 3 drops of this menopause supplement oil at night, just before going to bed, helps you with your sleep.

**I take 3 drops before bed on an empty stomach—14 days on, followed by 14 days off.**

Ashwagandha Supplement

First, Ashwagandha acts on our adrenal glands by recharging them. Our hormones can drop or increase at any given time, causing menopause symptoms. However, ashwagandha helps our adrenal glands function at an optimum level, preventing hormonal imbalance. This is one of my top 10 menFirst, Ashwagandha acts on our adrenal glands by recharging them. Our hormones can drop or increase at any given time, causing menopause symptoms. However, ashwagandha helps our adrenal glands function at an optimum level, preventing hormonal imbalance.

This is one of my top 10 menopause supplements because it helps our adrenal glands produce just enough estrogen, progesterone and cortisol (stress hormone).

Ashwagandha can be a great herb to consider if you are looking to reduce hot flashes and mood swings. However, if you are on blood thinners, ashwagandha can be dangerous for you, so consult with your doctor to make the best decision for your health.

**I take 1 heaped teaspoon each morning in a smoothie**

Probiotics & Prebiotics

Everyone needs probiotics. In fact, they are included in my top 10 menopause supplements, but you should start taking them much earlier in life!  Probiotics and prebiotics are necessary for a healthy gut. Did you know that probiotics are beneficial bacteria, while prebiotics are food for these bacteria?

These probiotics are live bacteria and yeasts that are called “good” bacteria, as they help keep our gut microbiome healthy. They are important because they help maintain our body’s balance of good and bad bacteria. This helps keep our digestive system and our body working the way they should.

**I take one capsule on an empty stomach before bed.**

Maca Powder Organic

This is on my list of the top 10 menopause supplements because it is a hormone-balancing miracle root. Maca is one of the world’s natural superfoods. Why? Because it increases energy, balances hormones and reduces stress levels. It is also an awesome remedy to decrease hot flashes.

**I take ½ teaspoon mornings mixed in my smoothie for 14 days, followed by 14 days off.**

Slippery Elm Bark

This is a powerful healing herb native to eastern and central America. Slippery Elm Bark creates a protective layer in the gut, which acts as a barrier against acid and soothes the bowel and digestive tract.

Then, the prebiotic fiber in this supplement goes through the small intestine undigested and is fermented when it reaches the large colon. My list of top 10 menopause supplements wouldn’t be complete without slippery elm bark.

**I take 1 heaped teaspoon mixed in coconut yoghurt as an afternoon snack (when you mix together, it has the consistency of mousse).**

Spirulina

Did you know that spirulina is one of the top 10 menopause supplements that every woman over 50 should take?

Spirulina is the most nutrient-dense microalgae in the planet. Packed with B vitamins, beta-carotene, and vitamin E, this superfood is essential for cellular regeneration, energy boost and maintaining the body’s hormonal levels.  If you are on a plant-based diet, this is also a great source of protein. Spirulina is known to promote cellular regeneration and increased energy, plus it has a balancing effect on hormones.

Many women have less trouble from menopausal symptoms if they take spirulina. You may feel calmer and more energetic and in balance, as well as having less bother from hot flushes.

**I take 1 heaped teaspoon each morning in  a smoothie (or you can mix with yoghurt for variety).**

Vitamin B12

It can be difficult to get a good night’s sleep when going through the menopause transition. However, boosting your B12 vitamins will surely increase your energy during the day and calm your mind and body at night.

**I take one tablet in the mornings**

Vitamin D3 + K2

Or “the sunshine vitamin” promotes cellular growth and reduces inflammation in the body. In fact, recent studies have shown that these two vitamins combined have an exceptional benefit to bone health and your overall immune system. In fact, research suggests that vitamin D may reduce the risk of breast cancer.

Taking Vitamin D supplements during menopause can help increase muscle strength and reduce the loss of muscle mass. While it is included in my list of the top 10 menopause supplements, many women suffer from vitamin D deficiency before they hit menopause.

**I take one tablet in the mornings but your recommended dietary allowance for vitamin D may be different than mine.**

Magnesium

This is another one of the top 10 menopause supplements for alleviating pre & post-menopausal symptoms.

Including a daily magnesium supplement will improve energy levels, support restorative sleep, maintain healthy bones, support cognitive and neurological health, and help relieve restlessness, aches and pains in the body and brain fog.

**I take one tablet 1 hour before bed**

Coconut Yoghurt

Mixed with slippery elm bark, coconut yoghurt is full of healthy fats, vitamins and minerals that work to repair and restore your gut lining. Studies show that all chronic illnesses are caused in the gut first, that’s why it is essential to be mindful of the foods that we eat.