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
If you’re not in menopause yet but PMS is ruining the week before your period, Flo PMS Gummies use vitex (chasteberry) at the dose the research supports. Takes 2-3 cycles for full effect. Best for mild-to-moderate PMS.
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 o fcortisol 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
Midlife joint stiffness and recovery decline are both helped by consistent infrared heat exposure. The HigherDOSE Infrared Sauna Blanket delivers real sauna benefits (cardiovascular, recovery, mood) without the $10K cabin install.
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
Hormone shifts change a lot of things about your the way your skin looks pretty quickly. Pique’s Daily Radiance Duo delivers hyaluronic acid and ceramides from the inside — purity-tested to a higher standard than 99% of supplements. It takes about 4-6 weeks to see visible results.
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
You don’t need all nine of these. Start with your loudest symptom — hot flashes? start with Relizen or Lemme. Sleep? magnesium first. HRT question? book Midi. Layer from there. Menopause isn’t something to push through. It’s something to actively treat.
Jenn Sinrich is a freelance editor, writer and content strategist located in Boston, Massachusetts. She received her BA in journalism from Northeastern University and has more than a decade of experience working for a myriad of female-focused publications including SELF, Parents, Women’s Health, BRIDES, Martha Stewart Weddings and more. When she’s not putting pen to paper (or, really, fingers to keyboard), she’s enjoying the most precious moments in life with her husband and daughter.
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