Top 10 Supplements for Midlife Women
The science-backed supplements that actually make a difference during perimenopause and menopause — with dosing, brand picks, and pro tips from a physician who takes them every day. (Me.)
Forget aging gracefully — it’s time to age ragingly. This guide is your backstage pass to the supplements that can help you shine during perimenopause and menopause.
These aren’t a replacement for hormone therapy — they work alongside HOT to help you navigate this transition with gusto. And if you can’t take hormones, they can help take the bite out of the symptoms that come with life after 40.
This 17-page guide covers 10 supplements with the evidence behind each one, specific dosing guidelines, pro tips for absorption and timing, and my favorite brands — so you’re not guessing at the supplement aisle.
What You’ll Get Inside
- 10 evidence-based supplements I actually use and recommend — not a kitchen-sink list, but the ones with the strongest data for women in this phase of life
- Specific dosing for each one — so you know exactly how much to take, not a vague “consult your doctor” shrug
- Pro tips on timing and absorption — what to take with food, what to separate, and when during the day to get the most out of each
- My favorite brands — the products I trust for purity, bioavailability, and third-party testing so you’re not guessing in the supplement aisle
- How these work alongside HOT — and what they can still do for you if hormone therapy isn’t an option
- What each one targets — sleep, muscle, bone, brain, metabolism, mood, and cellular longevity
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Built for the Real Midlife Workload
These aren’t random longevity trends. Every supplement in this guide earns its spot by addressing something that actually changes during perimenopause and menopause — the shifts that show up in your sleep, your energy, your muscle, your mood, and your labs.
I’m the founder of HOP Box, a supplement subscription for midlife women. Some of the ingredients in this guide are in HOP Box — and some aren’t. I included ingredients beyond my own line, plus third-party brand options, because this is meant to be a complete, honest roadmap, not a pitch for my products.
A bit about me
I’m Dr. Amy B. Killen, MD — Chief Medical Officer of Humanaut Health and co-founder of HOP. I’m the creator of the HOT Provider Course, and I co-pioneered the Full Body Stem Cell Makeover. I’m board-certified in emergency medicine (ABEM) and metabolic and regenerative medicine (ABAARM), and I specialize in hormone optimization therapy and sexual health. I share what I’m learning with 200K+ followers on Instagram, and I’m an international keynote speaker. My first solo book, “The Female Longevity Curve,” publishes in early 2027.
