The menopause transition lasts an average of seven years. You heard of the “7 Year Itch” Well, this is the very similar except one of those words starts with a B. If you’re reading this in a 3am sweat, that math explains a lot.
But there is a bright side to all this. Because you do have some options to help alleviate some of the symptoms. Here’s a breakdown of things to try, with info on each product and what it fixes.
The Short Answer
If hot flashes are the main issue and you can’t take hormones, think about trying Bonafide Relizen. If you’re looking more for sleep and mood support, Lemme Meno gummies are a great option.
Non-Hormonal Hot Flash Relief: Bonafide Relizen
Bonafide Relizen (a popular one!) is a Swedish flower pollen extract with over 200 peer-reviewed trials specifically for hot flash reduction. It’s safe for women with breast cancer history (with a physician’s sign-off), and the research is genuinely strong. It takes about 6-12 weeks to reach full effect. So while that feels like forever, you just have to get over that first 2-4 month hump.
The Daily Gummy: Lemme Meno
If you hate swallowing capsules, Lemme Meno Gummies deliver 4mg of ERr 731 (same standardized rhubarb extract used in the research). It also adds in a little ashwagandha and lemon balm for the mood and sleep side. And for something that tastes so good it doesn’t have much sugar (2g per gummy).
The Prescription Path: Midi Virtual Clinic
“Empowering women (and the health care providers who care for them) with knowledge about menopause is key.”
— Dr. Stephanie Faubion, MD, Medical Director, The Menopause Society
Most primary care doctors are not trained for menopause symptoms. You’d think in 2026 there would be a bit more emphasis on women’s health in med school, but that’s for another article. Midi is a telehealth clinic staffed exclusively by menopause-specialized clinicians. They accept most major insurance and can usually see you within a week. If your current doctor has said “just push through it” or “you’re too young for menopause,” then talk to a group that focuses on these issues.
For Cycle Bloat + Mood: Mixhers Hertime
“Feelings of anxiety or depression can happen during menopause due to the fluctuation of estrogen and another key hormone, progesterone, in your body.”
— Dr. Adele Viguera, MD, psychiatrist, Cleveland Clinic
Still having cycles but they’re irregular and zero fun? Mixhers Hertime drink sticks stack vitex, ashwagandha, and electrolytes in a daily hydration-style packet. This is not a hormone replacement. It’s a daily system for cycle-related symptoms.
For PMS Specifically: Flo Gummies
Is your PMS getting worse? Then that can be a sign you’re entering perimenopause. Think of it like it’s the opening act of menopause. As your estrogen levels being to fluctuate, your PMS symptoms intensify, which results in more cramping, lower back pain, breast tenderness and mood swings (sounds fun, right?) To make things even better, your cycles begin to shorten, which means more cycles (Yay!) The one upside is this all levels out once you get through menopause. But it’s not a lot of fun in the meantime.
If you’re having really bad weeks before your period, Flo PMS Gummies use vitex (chasteberry) at the dose the research supports. It usually takes somewhere around 2-3 cycles to reach it’s full effect. It’s helpful for moderating PMS symptoms.
Sleep: Thorne Magnesium
“In my practice, I’ve found magnesium to be one of the most reliable interventions for menopause related sleep issues.”
— Dr. Mary Claire Haver, MD, OB/GYN, author of The New Menopause
“Yes!! It is the only thing that has helped me. I had insomnia for 25 years, on and off ambien and trazadone. Magnesium has completely changed my sleep for the best!”
— a woman in r/Menopause
If you’ve been on Instagram you’ve heard about the importance of cortisol and core temperature. Thorne Magnesium Bisglycinate is the form that calms the nervous system rather than just the gut. 240mg an hour before bed should do the trick.
Joint Aches + Recovery: HigherDOSE Sauna Blanket
There’s a lot of really interesting research around the health benefits of saunas. And while this isn’t an actual sauna that you’d find in your local spa, this blanket attempts to recreate that. We’re still waiting on some more data to see if a blanket can reporduce even a fraction of the benefits of an actual sauna, but we applaud the effort. This blanket warms your body but not your head or airwaves, so it’s definitely a little different. We do know heat can help with joint stiffness and recovery time.
The HigherDOSE Infrared Sauna Blanket attempts to deliver real sauna benefits (cardiovascular, recovery, mood) without having to install a $10K cabin somewhere in your house.
Skin Changes: Pique Daily Radiance
“As estrogen falls, you see measurable functional and structural changes in the skin manifesting as dryness, thinning, decreased elasticity and increased fine lines.”
— Dr. Renita Ahluwalia, dermatologist
We weren’t sure about including this on the list until we did a little digging into the data. Hormone shifts can have a huge effect on the way your skin looks. In short, daily oral hyaluronic acid helps keep your skin hydrated. And after 12 weeks of taking 120mg/day women saw significant improvements in their skin’s elasticity. It did take the full 12 weeks so don’t judge it at week three.
Brain Fog: Om Lion’s Mane
“Estrogen is to the brain what fuel is to an engine.”
— Dr. Lisa Mosconi, PhD, Weill Cornell Medicine, author of The Menopause Brain
“It’s VERY hard to focus a task. And it’s like everything around you is slow motion. Imagine trying to run through head-deep, thick, muddy water (but for thinking).”
— a woman in r/Menopause
Midlife brain fog is a real thing, it’s mostly inflammation and hormonal, and lion’s mane has the best evidence for cognitive support in this window. Om’s powder is 2g per serving (the research-supported dose) at the best quality-per-dollar in the category.
Stocking your menopause shelf
As you read over this list you don’t need to run out and get all of these items. Which ones resonate the most? Which issues are you currently dealing with today? Focus on those and try some of the options for what’s making things most difficult for your monthly cycle. Menopause happens to the best of us (all of us, actually.) Don’t try to suffer through it in silence. The medical world (which is mostly run by men, ahem) doesn’t treat it like a condition that can be managed, but that’s what it is!
Kaelyn Johnson is a Registered Dietitian from Southern California who has worked as a clinical dietitian and is now a freelance writer. She has written for WebMD, produced an e-book, and written case studies for healthcare practitioners.
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