The honest supplement guide.
The menopause supplement aisle is enormous, expensive, and mostly built on hope. Here is what the evidence actually supports. We also make supplements, so we begin by telling you that, and then we tell you which of ours we will not recommend to you.
The full module is inside The Shift MethodWe have skin in this game. Here it is.
Sol Wellness is our supplement range, sold through the School of Sexual Wellness. If we recommend a Sol product, we make money. You should weigh everything on this page with that in mind, which is exactly why we've written it the way we have: with the tiers first, our own products judged by the same rules as everyone else's, and an honest list of the ones we don't think belong in your cabinet.
If a supplement company will not tell you what its own weakest products are, it is not educating you. It is selling to you.
Three tiers. One rule: follow the evidence.
Worth discussing with your doctor
Vitamin D with calcium for bone health after oestrogen decline. Adequate protein and creatine alongside strength training, to protect muscle. Magnesium has reasonable evidence for sleep quality and is well tolerated. Doses belong in a conversation with your doctor, not a blog post.
May help some women
Red clover isoflavones show a modest effect on hot flushes in some studies and none in others. Omega-3s support heart health generally. Probiotics aimed at the gut-hormone connection are promising but early. Manage your expectations, and track your own response rather than trusting the label.
Spend the money elsewhere
Black cohosh has inconsistent data and rare safety concerns flagged by regulators. Most multi-ingredient blends hide underdosed ingredients behind a long label. And nothing in a bottle "balances your hormones," whoever is selling it. Put the money toward protein, strength training, or a proper appointment.
Three questions before you buy anything, ours included. Is the exact ingredient, at the exact dose, shown to work in a human trial? Is the product listed with your country's medicines regulator? And would this money do more for you as food, movement, or a longer appointment?
What we make, and where it actually fits
Sol Wellness makes fifteen products. Three of them belong in a conversation about the menopause transition. The rest were built for other people and other problems, and we are not going to pretend otherwise to make a sale.
Magnesium glycinate
Reasonable evidence for sleep quality, well tolerated, and glycinate is the gentler form on the gut. If broken sleep is your worst symptom, this is a sensible thing to try, and inexpensive enough that trying it costs you little.
See it in the Sol rangeCreatine monohydrate
One of the most-studied supplements that exists, and genuinely useful in midlife: it supports the muscle you are trying to protect. It only works alongside resistance training. Without the training, save your money.
See it in the Sol rangeProbiotic
The gut-hormone connection is a real and promising area of research, and it is still early. We are not going to tell you this will fix your symptoms, because the evidence does not say that yet. Try it if gut symptoms are part of your picture.
See it in the Sol rangeWhat we don't sell you, and what we don't make
We will not recommend our own libido or "vitality" formulas for the menopause transition. The evidence behind herbal libido ingredients is thin, and desire in midlife is very rarely a deficiency you can swallow your way out of. It is usually pain, exhaustion, a relationship gone quiet, and a body you have stopped feeling at home in. Those have answers. A capsule is not one of them, and we would rather lose the sale than pretend otherwise.
We do not make vitamin D, and it is probably the most important supplement in this whole conversation. Bone loss accelerates sharply after menopause, and vitamin D with adequate calcium is the best-evidenced protection you have. Ask your doctor whether you need it, get your level tested if you can, and buy it from a pharmacy. Any reputable brand. We make nothing from telling you this, which is rather the point.
If you take antidepressants, talk to your doctor or pharmacist before taking any mood or sleep supplement, including ours and including anything containing 5-HTP or St John's wort. Some of these interact with SSRIs and SNRIs, and the interaction can be serious. This is not a small-print caution. Please take it seriously.
Supplements are the smallest lever.
Comfort, connection and confidence are the big ones. That is what the rest of the program is for.
Explore The Shift Method Read the lifestyle foundationsThis page is general education, not medical advice, and nothing here is a recommendation to take any particular product. Supplements can interact with medications and health conditions; always speak to your doctor or pharmacist first, particularly if you take prescription medicines. Always read the label and follow the directions for use. Sol Wellness is our own brand and we earn money when you buy it, which is why we have told you plainly which of our products we do not think belong in this conversation.