My Menopause-Easing Supplement Routine (as a woman in her 40s)

📚 Read time: 4 minutes

Coming up: protein, processes, mushrooms & magnesium, the surprising virtues of blackout curtains, some unusual ways I’ve eased my menopause symptoms, and how I’ve successfully got my supplement routine down to only 2 different pills!

Because you’re reading this, you’re either:

In menopause
In perimenopause

(or you’ve somehow stumbled upon the wrong blog post)

Anyway, right now, I’m in category 2…

… and I know category 1 is sitting somewhere on the horizon for me.

But, some good news: I’m successfully easing my current perimenopause symptoms in many ways. And I might be able to help you do the same.

One of those major ways is with my surprisingly-simple supplement routine.

And it’s broken down into only 2 different pills:

Supplements (part 1)

I’m in my 40s.

… and over the last couple of years, I’ve tried various pills & potions to ease the effects of perimenopause:

Many B-Vitamins
Lion’s Mane Mushrooms
Different types of Magnesium
Gimmicky pills from supplement shops
… and a variety of complexes and combos

Some of them worked. Some of them didn’t. Some of them worked sometimes, if they were in the right dosages and combinations.

❌ Anyway, I couldn’t find anything that consistently worked.
✅ But I wanted something that consistently worked.

… so, I co-founded Sentro Labs with my husband Robert.

☘️ We're a small Irish supplement company, and we currently make 3 (and only 3!) different complexes.

One of them, HARMONY, is specifically designed to ease the symptoms of menopause and perimenopause. Featuring Vitamin D, Magnesium Bisglycinate, Zinc Bisglycinate, Vitamin B12, Vitamin B6, Selenium, and Lion’s Mane, it’s boosted my mood, energy, and gut health.

I take 2 HARMONY pills every morning—and I now feel less tired, less stressed, and more like myself again.

One of our customers, Ellie, summed HARMONY up best:

“Have only been taking this for a few weeks but can definitely feel the difference in my mood and energy levels. The crippling fatigue has definitely eased off and I’m starting to feel like myself again ❤️ ”

Supplements (part 2)

2️⃣ The second supplement I take, EQUILIBRIUM, helps with my sleep and anxiety.

Again, in the past, I’ve tried MANY different tactics to improve my sleep—including many supplements.

And, again, just like with menopause supplements, some helped, some didn’t, and some only seemed to work sometimes.

… so me and Rob also engineered EQUILIBRIUM, a unique sleep & stress complex. Featuring L-Theanine, Lemon Balm, Magnesium Bisglycinate, Chamomile Extract, Hops Extract, L-Ornithine HCL, and KSM-66 Ashwagandha, it’s specifically designed to improve sleep and reduce stress…

… and it’s made us both much more alert and energetic.

😴 Oh, and because bad sleep is bad for menopause, EQUILIBRIUM has also soothed my perimenopause symptoms—simply by improving my sleep.

I take 2 pills every night, a few hours before bed. It helps me:

Wind down
Get deeper sleep
Feel less stressed
Wake up less during the night
And feel well-rested when I wake up

And it’s done the same for many others:

🥱 “I can honestly say I have never slept better”

🥱 “I can really notice a difference in my sleep quality”

🥱 “I fall asleep faster, stay asleep longer, and wake up feeling genuinely refreshed—not groggy like I used to. The stats don’t lie either, I’m averaging double the amount of deep sleep I used to get according to my Garmin”

Other things I do to improve my menopause symptoms

Aside from supplements, here are more things that have worked for me:

Getting more exercise: here’s my favourite quick leg day, and here’s core and cardio
Reducing my stress: I do yoga, and try to wind down better before bed
I’ve upped my water intake to 6-8 glasses per day, to stay hydrated
I’m more more mindful about my caffeine and alcohol intake
And I’ve improved my sleep, as you’ll see below!

Again, I don’t know if these will all work for you. But I’m a perimenopausal woman in my 40s, and they’ve all helped me!

Other things I do to improve my sleep

I’ve already detailed these in another blog post…

… but in brief:

I try to sleep and wake at the same time every day, including weekends
I’ve cut back on caffeine: and I try to stop drinking it 8-12 hours before bed
I try to see some daylight as soon as I wake up: even if it’s only for 5 minutes
I’ve hugely cut back on alcohol: and I’m much more mindful about when I have it
I’ve reduced all the artificial light in my bedroom: and installed blackout curtains

That said, some of these are tricky to do every day… especially when you’re working, living, and have kids. Which is one of the reasons I take EQUILIBRIUM every evening.

My menopause-easing supplement routine: final thoughts

In short, the simple 2-supplement combination of HARMONY and EQUILIBRIUM has made a big difference for me.

These days, I have:

Less stress
Better sleep
More energy
Fewer mood swings
More control over my weight
And better focus and concentration

For more information on both HARMONY and EQUILIBRIUM, here’s me chatting about the two supplements on Instagram. And here’s how to get BALANCE PLUS+, our popular combo pack.

… and for more hacks and tips:

Thanks for reading, and I hope this helps,

Elaine x