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What Supplements Do I Actually Need?

Tick your top symptoms and we'll show you the supplements with the strongest peri-menopause evidence — with the dose used in the trials, not what's on the bottle.

Pick the symptoms that bother you most

How we rate evidence

  • Strong — multiple RCTs or meta-analyses in peri/postmenopausal women
  • Moderate — at least one quality RCT, mixed results elsewhere
  • Emerging — promising mechanism, smaller trials

Three things to check before you buy

  1. 1. Dose matches the trial. Many menopause complexes contain 10× less than the studied dose.
  2. 2. Form matters. Magnesium glycinate ≠ magnesium oxide. Vitamin D3 ≠ D2. Read the label.
  3. 3. Third-party tested. Look for NSF, USP or Informed Sport — supplement quality is wildly inconsistent.

Educational only. Some supplements interact with HRT, blood thinners and SSRIs — check with your GP or pharmacist before starting anything new, especially if you have a history of hormone-sensitive cancer.

Skip the guesswork — get the foundations right.

Lila helps you build the food + supplement stack that actually closes your nutrient gaps in peri.

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