Creating a Menopause Toolkit

Menopause is a journey—one that every woman experiences differently. From hot flashes to poor sleep quality, the changes that come with this transition can be challenging. But just like any journey, having the right tools can make all the difference.

That’s where a well-rounded menopause toolkit comes in. A combination of targeted nutrition, lifestyle habits, and supplementation can help you feel your best during this phase of life. 

Why a Consistent Routine Matters

When it comes to managing menopause symptoms, consistency is key. Just as you wouldn’t expect instant results from a new workout routine, the benefits of nutrition and supplementation build over time. A daily menopause wellness routine helps support your body’s changing needs and ensures you’re giving yourself the best chance to feel balanced and energized. 

Taking a Whole-Body Approach

A well-rounded menopause toolkit includes important nutrients that support different aspects of health during this transition. Here are some of key components:

Equelle: Multi-Symptom Menopause Support†

At the heart of a menopause toolkit is Equelle, a supplement containing plant-derived S-equol. S-equol mimics estrogen’s beneficial effects.6† S-equol can help to:

• Reduce the frequency of hot flashes (1,4†)
• Support sleep quality (2†⁋||)
• Relieve muscle aches (1,4†)
• Support healthy bones (3,5†)

Calcium & Vitamin D: A Strong Foundation for Bone Health†

As estrogen levels decline, bone density can decrease, making calcium and vitamin D important nutrients in your menopause toolkit.

• Calcium: Found in dairy, leafy greens, and almonds, it’s a critical building block for strong bones.
• Vitamin D: Helps your body absorb calcium efficiently and is naturally found in salmon, eggs, and fortified foods.

How much do women need?

• Calcium: 1,000mg/day (ages 19-50) / 1,200mg/day (51+) (6)
• Vitamin D: 600 IU/day (ages 19-70) / 800 IU/day (70+) (7)

Omega-3s: Heart and Brain Support†

Healthy fats like omega-3s play a role in heart health, brain function, and joint comfort—all of which can be affected during menopause.

• ALA (plant-based omega-3s): Found in walnuts, flaxseeds, and tofu.
• EPA & DHA (marine-based omega-3s): Found in fatty fish like salmon and anchovies.

How much do women need?

• ALA: 1.1g/day (8)
• Fish-rich omega-3s: Two servings per week (3oz per serving) (9)

Fiber: Supporting Digestion & Overall Health

Hormonal shifts can slow down digestion, making adequate fiber an important part of a menopause-friendly diet.

• Soluble fiber: Found in oats, apples, and carrots—helps maintain healthy cholesterol levels.
• Insoluble fiber: Found in beans, cauliflower, and whole grains—supports regular digestion.

How much do women need? (10)

• 25g/day (ages 31-50)
• 22g/day (ages 51+)

A Part of Your Daily Routine

The best way to build a successful menopause toolkit is to integrate it into your everyday routine. Here are a few easy ways to make your menopause toolkit a seamless part of your day:

• Take your supplements with breakfast to start the day on the right foot.
• Pair supplements with others you may already take.
• Keep your supplements visible—on your kitchen counter or nightstand—as a daily reminder.
• Set a reminder on your phone to stay consistent.

Bottom Line: A Toolkit for Menopause, Made Simple

Menopause may bring changes, but with the right nutrition, lifestyle choices, and supplementation, you can feel empowered to take charge of your well-being. Start building your menopause toolkit today. Your future self will thank you!

Resources:

† These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

⁋ Sleep quality was assessed using the Pittsburgh Sleep Quality Index (PSQI).
|| Significant vs. baseline and not placebo.
1.  Jenks BH, Iwashita S, Nakagawa Y, et al. A pilot study on the effects of S-equol compared to soy isoflavones on menopausal hot flash frequency. J Womens Health (Larchmt). 2012;21(6):674-682. doi:10.1089/jwh.2011.3153
2. Data on File. 1811 Study Report; Pharmavite LLC
3. Tousen Y, Ezaki J, Fujii Y, Ueno T, Nishimuta M, Ishimi Y. Natural S-equol decreases bone resorption in postmenopausal, non-equol-producing Japanese women: a pilot randomized placebo-controlled trial. Menopause. 2011;18(5):563-574.
4. Aso T, Uchiyama S, Matsumura Y, et al. A natural S-equol supplement alleviates hot flushes and other menopausal symptoms in equol nonproducing postmenopausal Japanese women. J Womens Health. 2012;21(1):92-100.
5. National Institutes of Health, Office of Dietary Supplements. Calcium: Fact Sheet for Health Professionals. 2024. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional

6. National Institutes of Health, Office of Dietary Supplements. (n.d.). Calcium - Health professional fact sheet. U.S. Department of Health & Human Services. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

7. National Institutes of Health, Office of Dietary Supplements. (n.d.). Vitamin D - Health professional fact sheet. U.S. Department of Health & Human Services. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

8. National Institutes of Health, Office of Dietary Supplements. (n.d.). Omega-3 fatty acids - Consumer fact sheet. U.S. Department of Health & Human Services. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/

9. American Heart Association. (n.d.). Fish and omega-3 fatty acids. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids

10. Healthline. (2022, February 16). How much fiber per day?. https://www.healthline.com/health/food-nutrition/how-much-fiber-per-day#types-of-fiber

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