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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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