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My Daily Routine for Thriving Through Menopause: Vitamins, Adaptogens & Science-Backed Longevity Supplements
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items Navigating perimenopause and menopause isn't about just surviving—it's about reclaiming your vitality with science you can trust.
Visit my blog at https://medium.com/@bluereindeer for in-depth articles on longevity, hormone health, and evidence-based wellness.
This list is my daily routine of vitamins, adaptogens, and longevity-boosting supplements designed to tackle the symptoms that hold you back: hot flashes, brain fog, fatigue, and mood swings. Inside this protocol, you'll discover must-have nutrients ...
What sets this protocol apart? It's not just about symptom relief—it's about anti-aging and longevity. Every recommendation is backed by science, not hype. These are the supplements I personally trust to support gut health, brain clarity, and hormona...
Visit my blog at https://medium.com/@bluereindeer for in-depth articles on longevity, hormone health, and evidence-based wellness.
This list is my daily routine of vitamins, adaptogens, and longevity-boosting supplements designed to tackle the symptoms that hold you back: hot flashes, brain fog, fatigue, and mood swings. Inside this protocol, you'll discover must-have nutrients ...
What sets this protocol apart? It's not just about symptom relief—it's about anti-aging and longevity. Every recommendation is backed by science, not hype. These are the supplements I personally trust to support gut health, brain clarity, and hormona...
Sections
8
Early Morning
Morning
Late Morning
Lunch
Afternoon Boost
Late Afternoon
Early Morning
My 7am Morning Foundation: Hydration, Electrolytes, Brain Fuel & Gut Support
A glass of water with sea salt and potassium. Creatine for cognitive ATP. Magnesium citrate for neural calm. L-glutamine for gut integrity. 30ml Aloe Vera Juice. PepZin GI for mucosal protection. And fenugreek water and or MACA root or Rhodolia and O...
My Best Maca Root Powder to Balance Hormones
Starwest Botanicals, Poudre de racine de maca biologique, Gélatinisée, 453,6 g
Best adaptogen for mood swings
Swanson Vitamins, Extrait de rhodiole rose, 60 capsules
High quality Omega 3 to balance your brain
Life Extension, Mega EPA/DHA, 120 capsules à enveloppe molle
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Supporting my body through menopause starts with mineral balance. This sea salt is naturally rich in magnesium and potassium, which are vital for hydration and energy . A simple, clean swap to upgrade your daily wellness routine. I add a pinch to my ...
Baja Gold Salt Co., Sel de mer minéral, Céréales naturelles, 454 g
I add a bit of potassium citrate for three key reasons: it acts as a systemic alkalizer to balance dietary acid, supports bone health by sparing calcium loss, and may help maintain blood pressure levels already in the normal range . A simple addition...
NOW Foods, Citrate de potassium, 99 mg, 180 capsules végétariennes
I add a high-quality L-glutamine to support gut integrity and immune function, which is especially important during menopause when these systems can be compromised . This amino acid also plays a role in maintaining muscle tissue and may help with men...
Natural Factors, L-glutamine micronisée, 1000 mg, 90 capsules végétariennes
At 51, with a brain under constant research-grade cognitive load, I start every day with 5g of creatine monohydrate. Not for muscle pumps—for mitochondrial energy where it matters most. Creatine is a pleiotropic molecule that acts as both a spatial a...
Doctor's Best, Poudre de créatine, Non aromatisée, 500 grammes
Aloe vera delivers bioactive compounds that support skin elasticity, wound healing, and gut health, while its antioxidant profile helps neutralise oxidative stress and reduce systemic inflammation.
Real Aloe Inc., Jus d'aloe vera, 946 ml
Magnesium citrate serves as an essential cofactor for over 300 enzymatic reactions, including those involved in energy production, protein synthesis, and neuromuscular function, supporting the metabolism of carbohydrates, amino acids, and fats
NOW Foods, Citrate de magnésium, 180 capsules à enveloppe molle (133 mg pièce)
Zinc carnosine is a chelated compound that preferentially adheres to damaged gastric mucosa, where it supports gut barrier integrity by stabilising cell membranes, reducing intestinal permeability, and enhancing tight junction formation—mechanisms th...
California Gold Nutrition, Complexe de zinc-L-carnosine, 90 capsules végétales
Fenugreek seeds deliver steroidal saponins and 4-hydroxyisoleucine that support glucose metabolism and insulin sensitivity, while their phytoestrogen content modulates hormonal balance through gonadotropin regulation
Nature's Way, Graine de fenugrec, 320 capsules véganes (565 mg pièce)
It cannot get better than this! I do regular detoxed with this. I take it at 8 am , 1h away from food! Modified citrus pectin acts as a galectin-3 inhibitor to modulate inflammation and immune function, while its low molecular weight fragments bind a...
Econugenics, PectaSol®, Pectine d'agrumes modifiée, 454 g
Morning
My 10am Break-Fast Protocol: Gut, Brain, Circulation & Cellular Defence Breaking my fast at 10am with pasture-raised eggs, sprouted buckwheat, and Brazil nuts.
Then the daytime stack: S. boulardii for candida management, active B-complex (benfotiamine, P5P, methyl-B12, L-methylfolate) for methylation and cognition, quercetin + resveratrol for Nrf2/senolytic support, cod liver oil with D3/K2 for bone and imm...
Brazil nuts deliver exceptionally high levels of bioavailable selenium as selenomethionine, the preferred form for selenoprotein synthesis, with a single nut exceeding the recommended daily intake and demonstrating comparable bioactivity to selenite ...
Elan, Noix du Brésil biologiques crues, 185 g
My sprouted seed blend combines chia seeds (viscous mucilage-forming xyloglucans for gut barrier integrity and glycaemic regulation, plus ALA omega-3s for anti-inflammatory and cognitive support), linseeds (the richest dietary source of SDG lignans, ...
Organic Traditions, Superaliments, Graines de chia et de lin germées, 227 g
I prefer whole pasture-raised eggs for their complete nutrient profile—choline, healthy fats, and bioavailable micronutrients that powder can't replicate. But when travel disrupts my routine, I turn to egg white protein powder: a minimally processed,...
MRM Nutrition, Protéine Naturelle de Blanc d'Œuf, Chocolat, 680 g (24 oz)
Saccharomyces boulardii—the yeast probiotic I use for daytime Candida control. It doesn't colonise; it competes. It secretes proteases that degrade C. difficile toxins, phosphatases that deactivate endotoxins, and metabolites that upregulate tight ju...
NOW Foods, Saccharomyces Boulardii, 5 milliards d'UFC, 120 capsules végétariennes
Benfotiamine—the lipid-soluble thiamine (vitamin B1) that crosses cell membranes freely, activating transketolase to shunt glucose metabolites away from inflammatory pathways (AGEs, NF-κB), with clinical data for neuropathy, vascular health, and cogn...
Doctor's Best, Benfotiamine 300, 300 mg, 60 capsules végétales
P-5-P is the active, tissue-ready form of vitamin B6 that requires no hepatic conversion—directly supporting neurotransmitter synthesis (GABA, serotonin, dopamine), homocysteine metabolism, and hormonal balance across the endocrine axis .
NOW Foods, P-5-P, 90 capsules végétales
L-Methylfolate is the bioactive folate that bypasses MTHFR—directly fueling the methylation cycle by remethylating homocysteine to methionine, complementing methyl-B12 in a synergistic pathway that supports neurotransmitter synthesis, DNA repair, and...
Nutricost, L-méthylfolate, 15 mg, 120 capsules
Methyl-B12 is the active, tissue-ready form of B12 that bypasses conversion—directly fueling methionine synthase for homocysteine remethylation, supporting myelin integrity, neurotransmitter synthesis, and methylation cycle function, with superior ne...
Life Extension, Méthylcobalamine (vitamine B12), 500 µg, 100 pastilles végétariennes
Bamboo silica delivers bioavailable silicon that serves as a critical cofactor for collagen synthesis and connective tissue integrity, working by supporting prolyl hydroxylase—the enzyme responsible for hydroxylating proline to stabilise collagen's t...
Futurebiotics, Super Silica Complex™, 60 comprimés végétariens
Quercetin is a research-backed flavonoid with senomorphic and antioxidant properties that I include for cellular defence—it activates Nrf2 and SIRT6 to combat oxidative stress , inhibits NF-κB-mediated inflammatory signalling , and modulates the SASP...
NOW Foods, Quercétine avec bromélaïne, 120 capsules végétales
esveratrol is a polyphenol that activates the SIRT1 longevity pathway, reducing inflammation and oxidative stress while supporting cellular resilience and metabolic health . High‑certainty evidence from a 2026 umbrella review shows it lowers blood pr...
NOW Foods, Resvératrol naturel, 200 mg, 60 capsules végétariennes
I prioritise bilberry and myrtille for its anthocyanin-mediated support of retinal microcirculation and dark adaptation, alongside ginkgo biloba for neuroprotection and ocular blood flow, and milk thistle (silymarin) for its antioxidant defence again...
NATURELO, Santé oculaire, 60 capsules végétariennes
Omega-3 EPA/DHA—the brain's structural foundation and inflammatory modulator. DHA supports neuronal membrane fluidity and synaptic function; EPA inhibits neuroinflammation via cytokine suppression and SPM resolution. Midlife RBC DHA status is linked ...
California Gold Nutrition, Huile de poisson premium, Oméga-3,100 capsules à enveloppe molle à base de gélatine de poisson (1100 mg pièce)
Nettle leaf tea is a nutrient-dense herbal infusion rich in flavonoids (quercetin, rutin, kaempferol), phenolic acids, and carotenoids that deliver systemic anti-inflammatory and antioxidant effects via NF-κB and AP-1 pathway inhibition and ROS scave...
Organic Nettle Leaf, Caffeine Free, 16 Wrapped Tea Bags ...
Chardon-Marie (Milk Thistle / Silymarin) – emerging evidence positions this flavonoid complex beyond classic hepatoprotection, with documented anti-inflammatory, antioxidant, and anti-angiogenic activity in ocular tissues . Mechanistic data show sily...
Nutricost, Chardon-Marie, 1000 mg, 240 capsules
Sea Buckthorn (Hippophae rhamnoides) – a nutrient-dense berry rich in flavonoids, carotenoids, vitamins C and E, and essential fatty acids (including rare palmitoleic acid) that deliver potent antioxidant, anti-inflammatory, and immunomodulatory effe...
SeaBuckWonders, Huile de baies d'argousier bio de l'Himalaya, 13,3 ml
D3 (cholecalciferol) + K2 (MK-7)—the synergistic pair: D3 for calcium absorption, MK-7 to activate proteins that direct calcium into bone and prevent arterial calcification. Choose liposomal or oil-based formulations for optimal fat-soluble uptake.
California Gold Nutrition, Vitamines D3 + K2, 240 capsules végétariennes
I prefer acerola-derived vitamin C because its naturally occurring polyphenols and flavonoids work synergistically with ascorbic acid to enhance its bioavailability and reduce its excretion, meaning more of it is retained and utilised by the body
Country Life, Acérola à croquer, Complexe de vitamine C, Fruits rouges, 180 comprimés
NAC is the rate-limiting precursor for glutathione—the body's master antioxidant—providing cysteine for glutathione synthesis, neutralising oxidative stress, regenerating vitamins C and E, and supporting detoxification pathways . Oral NAC elevates ti...
The Vitamin Shoppe, NAC, 600 mg, 100 capsules
he 'Total Body' Strategy: Why the Trio is Recommended The core idea is that each form targets a different area, so taking all three together can offer more comprehensive support than taking just one. Magnesium Glycinate is for Nervous System Calm: It...
NOW Foods, Magtein®, L-thréonate de magnésium, 180 mg, 180 capsules végétales (48 mg pièce)
NAC (N-Acetyl Cysteine) for Perimenopause Support** — NAC is a powerful antioxidant precursor that helps your body produce glutathione, supporting antioxidant defenses, liver function, and cellular health. A popular supplement for women navigating th...
NOW Foods, NAC avec sélénium, 100 capsules
Late Morning
Collagen is the most abundant protein in your body, acting as the structural "scaffolding" for skin, bones, muscles, tendons, and ligaments . Your natural production declines by about 1% per year from your 20s onward—accelerating around menopause—lea...
California Gold Nutrition, CollagenUP®, Peptides de collagène marin hydrolysé à l'acide hyaluronique et à la vitamine C, Non aromatisés, 10 sachets, 5 g pièce
Coconut oil is rich in medium-chain triglycerides (MCTs), particularly lauric acid (C12), which has a distinct metabolic fate: it is absorbed, activated to C12-CoA by long-chain acyl-CoA synthetases, and catabolised by both mitochondrial and peroxiso...
Cococare, Huile de noix de coco 100 %, 4 oz (110 g)
Organic coffee is my preferred daily brew—not because it's universally "superior" in every metric, but because the evidence reveals a distinct and potentially complementary polyphenolic profile. Recent comparative analyses show that organic coffee be...
Cafe Altura, Café biologique, Mélange pour le petit-déjeuner, Grains entiers, Torréfaction moyenne, 283 g
Lunch
Bio Nutrition, Huile de graine de nigelle premium, 90 capsules à enveloppe molle (500 mg par capsule à enveloppe molle)
High-Quality Extra Virgin Olive Oil** — A kitchen essential rich in healthy monounsaturated fats and naturally occurring antioxidants. Look for a high-quality, cold-extracted extra virgin olive oil to support a Mediterranean-style diet, heart health,...
La Tourangelle, Huile d'olive extra vierge biologique, couleur brillante et saveur poivrée, 750 ml
Organic Apple Cider Vinegar (ACV) — A simple wellness staple made from organic apples, with a naturally tangy flavor and beneficial acetic acid. Great for dressings, drinks, and everyday healthy routines. Choose organic, unfiltered ACV with the “moth...
Bragg, Vinaigre de cidre de pomme biologique avec la « mère », crue non filtrée, 473 ml
**Bromelain Digestive Enzyme** — A natural enzyme derived from pineapple that helps break down proteins and supports healthy digestion. Bromelain is a popular supplement for digestive comfort, especially when you want extra enzyme support after prote...
Nature's Life, Bromélaïne et papaïne, 100 capsules
**Rosemary for Brain & Memory Support** — Rosemary contains natural plant compounds with antioxidant properties and has a long history of traditional use for memory and mental clarity. An easy herb to add to meals or enjoy as tea as part of a hea...
Swanson Vitamins, Extrait de romarin standardisé, 500 mg, 60 capsules
Black Seed Oil (Nigella Sativa)** — A traditional botanical oil rich in thymoquinone and naturally occurring antioxidants. Black seed oil is popular for supporting overall wellness, immune health, and a balanced inflammatory response. A versatile add...
Amazing Herbs, Premium Black Seed™, Huile de graine de nigelle 100 % pure et pressée à froid, 240 ml
Cayenne Pepper for Metabolism & Wellness — Rich in capsaicin, cayenne is a fiery spice traditionally used to support digestion and circulation. Add a small amount to meals, drinks, or wellness recipes for a natural boost of flavor and plant-based...
NOW Foods, Cayenne, 500 mg, 100 capsules végétariennes
Afternoon Boost
Mullen tea (Verbascum thapsus) is a traditional herbal remedy I include for its mucilage content and potential to soothe respiratory irritation. Its reputation rests on two mechanistic actions: it acts as an expectorant—thinning mucus and making it e...
Bio Nutrition, Thé à la feuille de molène, Sans caféine, 30 sachets de thé, 57 g
Late Afternoon
**Pure Organic Cacao** — Rich in naturally occurring flavanols, magnesium, and antioxidants, pure cacao is a delicious way to add nutrient-dense goodness to your daily routine. Choose organic, minimally processed cacao powder for smoothies, oatmeal, ...
ZINT, Poudre pure biologique, Cacao, 454 g
I recommend this one if you don t have the time of taking each of these ingredients separately. MegaMucosa contains a blend of five specifically selected amino acids and bioflavonoids. The mucosal system forms an important interface between the human...
MegaMucosa - 180 Capsules | Microbiome Labs
Slippery elm bark powder is a traditional remedy that acts as a demulcent—it contains mucilage, a gel-like substance that coats and soothes irritated mucous membranes in your digestive tract when mixed with water . It's commonly used for digestive di...
Micro Ingredients, Poudre d'écorce d'orme rouge biologique, 454 g
Psyllium husk is a soluble fiber. It absorbs water to form a gel that adds bulk to stool, making it easier to pass. It's well-researched for constipation and also helps with diarrhea, blood sugar, and cholesterol. It's a regulator, not a soother. How...
NOW Foods, Coques de psyllium entières, 454 g
ION* is a liquid humic extract (5 mg per teaspoon) from ancient soil, mixed with purified water and a dash of sea salt . It's not a probiotic, prebiotic, or enzyme . What it does: It supports the tight junctions—the microscopic seals between the cell...
ION Intelligence of Nature, Soutien intestinal, 473 ml
Early Evening
Glycine for Sleep & Wellness — Glycine is an amino acid involved in collagen production, neurotransmitter function, and many essential processes in the body. As a supplement, it’s especially popular as part of an evening routine to support relaxa...
NOW Foods, Glycine, 100 capsules végétales (1000 mg pièce)
Modified citrus pectin (MCP) is a broken-down form of citrus pectin that gets absorbed into your bloodstream and binds to a protein called galectin-3. Regular pectin (from orange peels) is a large molecule that mostly stays in your gut. MCP is proces... . Once in the blood, it acts as a galectin-3 antagonist - galectin-3 is a protein involved in inflammation, fibrosis, and cancer progression, and MCP blocks its activity
Econugenics, PectaSol®, Pectine d'agrumes modifiée, 454 g
Evening
**L. Reuteri Probiotic** — A well-researched probiotic strain that supports a healthy gut microbiome and digestive health. *Lactobacillus reuteri* is also being studied for its role in immune, oral, and overall women’s health, making it a great addit...
Vitamatic, Complexe L.Reuteri, 60 capsules d'hypromellose DRcaps®