Saffron extract
28–30 mgSmall trials suggest benefit for low mood and anxiety, including during menopause. Promising, not yet definitive.
Sources: Lopresti et al., J Menopausal Med 2021 (opens in new tab)
Emerging
Your perimenopause, decoded.
A supplement plan built around your symptoms.
Take the 2-minute quiz- Free
- No sign-up
- Evidence-graded
Sound familiar?
You're not imagining it, and you're not alone. Tap whatever's loudest right now and we'll start there.
How it works
Less guessing. More knowing.
Tell us what's going on
Eight quick questions about your nights, your mood, how you eat and what you already take. About two minutes.
Get a short, honest list
Only ingredients with real research behind them, and we tell you how strong that research is.
Know when to take what
Morning, with food, evening. Print it for the fridge and take it to your next doctor visit.
Example result
What a day could look like
Morning
With food
Vitamin D3
600–800 IU (from food + supplement)Supports bone health alongside calcium, and matters most if you get little sun or are at risk of deficiency. The 2024 Endocrine Society guideline does not support high doses for disease prevention in healthy adults, so stay at the recommended daily intake. Take with a meal containing fat.
Sources: Weaver et al., Osteoporos Int 2016 (opens in new tab); Endocrine Society guideline, JCEM 2024 (opens in new tab)
Moderate
Omega-3 (EPA + DHA)
1,000 mg combinedSupports heart health and may ease joint stiffness and low mood. Take with food to reduce aftertaste.
Sources: Liao et al., Transl Psychiatry 2019 (opens in new tab); Goldberg et al., Pain 2007 (opens in new tab)
Moderate
Evening
Magnesium glycinate
200–350 mg elementalA gentle, well-tolerated form many women use for sleep and muscle relaxation. Research on sleep is promising but limited.
Sources: Mah et al., BMC Complement Med Ther 2021 (opens in new tab)
Emerging
The science
How we grade the evidence
“If the research is mixed, we'll tell you.”
- Strong
Good, repeated studies in people
Clear benefit for a specific need, like B12 if you're low on it.
- Moderate
Helpful for many, not all studies agree
Worth a try, with realistic expectations.
- Emerging
Early days
Small or early studies. Promising, not proven.
Why trust us
No hype, no hidden agenda
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Honest evidence grades
Every ingredient links to the research behind its grade, so you can check it yourself.
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Way we earn
"View on iHerb" links are affiliate links. We may earn a small commission at no cost to you. It never decides what we suggest, and we have no house brand.
FAQ
Good questions
Is this medical advice?
No. It's general, educational guidance. Please check with your doctor or pharmacist before you start anything new, especially if you're on HRT, take medication, are pregnant or have a health condition.
How do you pick what goes on the list?
We only include ingredients that have been studied in people, and we grade each one honestly as Strong, Moderate or Emerging. If the research is mixed, we say so, and every card links to its sources.
Do you make money from this?
Yes. "View on iHerb" links are affiliate links, so we may earn a small commission at no extra cost to you. It never changes what we suggest, and we don't have a house brand.
Do I have to sign up?
No. The quiz runs in your browser and we don't store your answers.
When will I feel a difference?
Usually after 4–12 weeks of taking something every day. Add one thing at a time so you can tell what is actually helping.
I'm on HRT. Can I still use this?
Yes. Tell the quiz and it will leave out the plant-based hot flash options that aren't a good mix with HRT. Your prescriber should still look over your list.