top of page
Search

Supplements for Midlife and Beyond: What I Recommend (and What I Take Myself)

  • waymire
  • May 10
  • 3 min read

At Dragonfly Menopause Care, many of my patients are looking for ways to feel better that don’t involve hormones—or they want to know what else they can add to their care plan. Hormone therapy can be life-changing, but it’s not the only tool. Whether you’re navigating perimenopause, menopause, or beyond, there are a number of supplements and alternatives that may help.


This list highlights what might work, what to watch for, and what I personally recommend most often.



🌿 Popular Supplements and What They May Help With

  • Black Cohosh – Shown to reduce hot flashes and other menopause symptoms, especially a specific version called Remifemin. It may also help mood, sleep, vaginal dryness, and bone support. There’s even early evidence it can help women taking tamoxifen. If you take it long-term, it’s wise to monitor your liver.

  • Rhubarb Extract (ERr 731) – Helpful for hot flashes and mood in perimenopause.

  • Dong Quai – May cause heavy vaginal bleeding. I don’t recommend it.

  • Sage – Tea or capsules may reduce hot flashes. Avoid ingestingessential oils or strong extracts.

  • Red Clover – Not consistently effective for menopause symptoms.

  • Green Tea & EGCG – Green tea contains powerful antioxidants called catechins. It may:

    • Reduce the risk of heart disease and lower LDL (“bad”) cholesterol

    • Help prevent UV-related skin damage and hormone-related cancers

    • Support brain and skin health

    • Be safer as tea (3–4 cups/day)—high-dose EGCG supplements can harm your liver ⚠️ If you take a statin, avoid EGCG—it may reduce effectiveness. ✅ A green tea-based ointment (Polyphenon E) is FDA-approved for HPV warts.

  • Maca – May help with anxiety, sexual function, mood, and muscle soreness. I personally found it helped my hot flashes before I started HRT.

  • Turmeric (Curcumin) – A top pick! May help with joint pain, inflammation, blood sugar, mood, and digestive motility. Some studies suggest it helps with obesity and cancer protection. ✔️ Take with black pepper and fatty foods for best absorption. I rank it #2 or #3—right after vitamin D.

  • Soy Supplements (e.g., S-Equol) – Might help hot flashes. Use caution with a history of breast cancer.

  • Whole Soy Foods – Like tofu and edamame—safe and may protect against breast and endometrial cancers.


☀️ Vitamin D: The One I Really Care About

If there’s one supplement I recommend to nearly everyone, it’s vitamin D. It’s essential for:

  • Strong bones

  • Immune support

  • Reducing your risk of autoimmune conditions and certain cancers

  • Supporting brain health and mood

Most of us in Minnesota don’t get enough sun exposure to make enough vitamin D naturally—especially in winter.

✅ Tips:

  • Sunlight helps your body make it, but needs vary by skin tone

  • Higher body weight may reduce absorption

  • Take it with fat and vitamin K2 (K2 found in egg yolks, fatty chicken, or as a supplement). The common guideline for K2 supplementation is 100-200mg per 5000-10000 iu of vitamin D.

  • Goal vitam D blood level: 60–80 ng/mL


🔴 A Quick Note About Iron

If your ferritin (iron stores) is under 50 and you’re taking iron:

  • Take it with vitamin C and meat for better absorption

  • Avoid coffee or tea within an hour—they block absorption


💪 Nutrients for Strength, Skin & Brain Support

  • Magnesium – Great for sleep, anxiety, and muscle cramps. Glycinate is gentle.

  • Calcium – Important for bones. Use citrate if on acid-reducing meds.

  • Creatine – Boosts muscle and brain health as well as athletic performance; safe long-term.

  • Lion’s Mane – A mushroom supplement that may support memory and focus.

  • Collagen – Studies show it helps skin elasticity and skin hydration.

  • CoQ10 – Supports energy and heart health. May help migraines and more.

  • Glucosamine + Chondroitin – May reduce joint pain from ostoarthritis with regular use.


🟡 Berberine: A Metabolic All-Star

Berberine may help:

  • Lower blood sugar, cholesterol, and blood pressure

  • Improve insulin resistance and PCOS symptoms

  • Treat H. pylori (ulcers) and even canker sores (with topical use)


✅ Supplement Quality Matters

I don’t sell supplements in my clinic—and I encourage caution if someone does.

I recommend products that are third-party certified:

  • USP Certified: Kirkland is a great budget-friendly option

  • NSF Certified: Live Momentous is athlete-focused and trustworthy

  • Thorne: My go-to for professional-grade products


🧴 What I Take Myself

For those curious, I currently take:

  • Vitamin D (with eggs at breakfast)

  • Creatine

  • Collagen

  • Magnesium glycinate

I’m considering adding turmeric and omega-3s. Brands I trust: Thorne, Live Momentous, and Kirkland.


💬 Final Thoughts

This isn’t an exhaustive list, but I hope it helps you feel more informed about what’s out there. If you’re unsure where to start or want guidance tailored to your own health story, I’d love to help.

You deserve to feel like yourself again!

—Dr. Waymire, Dragonfly Menopause Care


 
 
 
bottom of page