Supplement library
Think of this as the supplement library an older sister would walk you through at the pharmacy, not a prescription pad. We've left out the things with thin evidence or real safety question marks. What's here, you can bring up with your doctor or pharmacist with confidence.
Skim what's here, then bring the words you don't recognize to your pharmacist. Five quiet minutes at the counter is worth more than a Reddit thread.
Looking for a medical or clinical term (genitourinary syndrome of menopause (GSM), fezolinetant, body-identical)? Those live in the menopause glossary.
Free for everyone, the essential three
Most of the supplement industry is theatre. These three are the ones with real evidence, modest cost, and a clear reason to take them in midlife.
Most adults don't make enough from sunlight, and you need it to absorb calcium. Low D is linked to mood dips and worse sleep.
Try this week: Ask your GP for a blood test once a year, the right amount depends on your level. Take it with breakfast (it's fat-soluble, needs food). Skip the mega-doses unless your doctor says otherwise.
We don't list doses on purpose, the right amount depends on your bloods and meds. Especially flag MHT, blood thinners, antidepressants, thyroid or diabetes meds with your pharmacist.
Safety checklist
We're not going to tell you what to take or screen interactions for you, that's your pharmacist's job, and they're better at it. What this checklist does is help you walk in already knowing the right questions. Tick anything you're considering or already taking, add your meds and conditions at the bottom, then print it and bring it to your appointment.
These bump into common midlife prescriptions in ways that aren't obvious. Worth a five-minute call before you start.
Nothing on this checklist is saved. Close the tab and it's gone.
This is a conversation prompt, not a medical screening. We're not pharmacists or doctors. If you're pregnant or breastfeeding, on multiple prescriptions, or have a chronic condition, the rules change, please ask a doctor or specialist before starting anything new.
A worksheet from Nila. Education, not medical advice.
Nothing ticked yet.
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Start here
Tap what's bothering you most this week. We'll open the two or three supplements worth raising for it, the rest of the library stays tucked away until you want it.
Tap a row to open
Considering medical options?
Hormone therapy, non-hormonal Rx, vaginal estrogen, bone meds, the full menu, in plain language.
Read the primerWant a guide?
How to vet a menopause-literate doctor, naturopath, pelvic floor physio, or registered dietitian.
Browse the directoryOne more time, gently.
We're an older sister with reading glasses on, not your doctor. Supplements bump into medication, conditions, and each other in ways that aren't always obvious. Anything here is a starting point for a conversation with your doctor or pharmacist, not a replacement for what they've already prescribed you.
Always cheaper to ask first
From members
Brand, dose, what it shifted, and roughly how long it took. The kind of note you'd text a friend who's just started looking.
