As December heats up and the holiday season arrives in full force, many women in perimenopause and menopause tell us they feel more stressed, more fatigued, and less grounded than any other time of year. 

The heat can worsen hot flushes, late nights affect sleep, and end-of-year pressure pushes the nervous system into overdrive. 

To help you finish the year feeling supported and not depleted, our Nutritionist Hayley Derwent shares her favourites for stress, sleep, energy, mood and hormone balance. 

The great news is that Emsee community members will receive 20% off all products ordered on Vital.ly, browse their extensive range of wellness offerings here. Details on how to redeem the discount on Vital.ly has been emailed to our community separately.  

What Supplements Can Help With Menopause Symptoms? 

Here are some of the most popular options used in caring for the women in our community:

1. Magnesium (Sleep, Stress & Muscle Tension)

Magnesium is involved in over 300 processes in your body and becomes especially important during menopause, when falling estrogen levels disrupt sleep patterns and increase stress. Fortunately, magnesium helps counter both of these common challenges by improving overall sleep quality and reducing the anxiety and stress (Abbasi et al., 2012). About 60% of your body's magnesium is stored in your bones, and since women can lose up to 20% of bone density after menopause, getting enough magnesium is crucial for bone health (Castiglioni et al., 2013). Magnesium glycinate and magnesium citrate forms are recommended because it's easily absorbed and gentle on your digestive system. 

Product Recommendations:  

• RN Labs Magnesium Glycinate (practitioner only) 

• Orthoplex White Mag Theanine  (practitioner only) 

• Orthoplex White CitraMag (practitioner only) 

 2. Creatine (Cognition & Brain Health)

Creatine can help women's brains during menopause by restoring energy levels and improving mood and thinking (Smith-Ryan et al., 2021). Studies show that women taking creatine for eight weeks had faster reaction times, better overall brain function, and reduced fatigue (Korovljeva et al., 2025). When combined with strength training, creatine also helps maintain bone density and muscle strength making it a multifaceted supplement for supporting overall health during this transition. 

Product Recommendations:  

• ATP Science Creatine Chewables - $54.95 (90 tablets)  

• Switch Nutrition Creatine Perform - $62.95 (500g)  

• RN Labs Creatine Monohydrate Powder - (practitioner only) 

3. Vitamin D (Bone Health & Energy)

Vitamin D helps your body absorb calcium and keeps bones strong, which is especially important during menopause when estrogen levels drop and your bones lose their protective shield. (Reis et al., 2023). Taking 500 to 800 IU of vitamin D daily can help support bone health in postmenopausal women (Tella & Gallagher, 2013). Adequate vitamin D levels may also help with mood changes and fatigue during menopause. 

Product Recommendations:  

• Bioclinic Naturals Opti Active D & K2 (practitioner only) 

• Eagle Clinical Vitamin D Spray (practitioner only) 

• Herbs of Gold Vitamin D3 1000 Liquid  

4. L-Theanine (Calm Mind, Sleep & Stress Response)

L-theanine is a natural compound found in green tea that helps reduce stress, anxiety, and sleep problems. Taking 200mg daily for four weeks helps people fall asleep faster, sleep better, and wake up less during the night (Hidese et al., 2019). It works by boosting calming brain chemicals like GABA, serotonin, and dopamine, which is helpful for managing the anxiety and sleep issues that often come with menopause.  

Product Recommendations:  

• Healthwise L-Theanine - $57.35 (150g powder)  

• RN Labs L-Theanine Powder (50g, practitioner only)  

• Herbs of Gold L-Theanine 200mg  

• Eagle Clinical L-Theanine Tablets (practitioner only)  

5. OEA/Oleoylethanolamide (Appetite Control & Weight Management)

OEA is a natural substance your body makes that helps control appetite. Taking 250mg daily for eight weeks reduces hunger, cravings for sweets, and increases feelings of fullness (Payahoo et al., 2018). OEA works by sending signals to your brain that you're satisfied and by helping your body burn fat more efficiently. This makes it useful for managing weight during menopause, especially for those looking for natural alternatives to medications like Ozempic.  

Product Recommendations:  

• Designs for Health Trpti OEA™ (practitioner only)  

All supplements mentioned are available through vital.ly. Please book a consult with one of our team to discuss the best option for you.   

Holiday Season Gift Ideas  

In addition to the above recommended favourites from Hayley, here are some fun, practical, wellness-focused, and perfect for stocking fillers.  

Quick Gifts Under $30  

• Hurraw! Plantcolour Lip Balm – clean, cute, natural.  

• Woohoo Body Deodorant & Anti-Chafe Stick – loved for summer.  

• Thursday Plantation Aloe Vera Gel – summer essential.  

• ohGiGi Rose Quartz Gua Sha – promotes lymphatic drainage + glow.  

Functional Wellness Gifts  

• Mayde Tea Cacao Collagen Powder – nourishing + indulgent.  

• NutraOrganics Collagen Matcha Latte – collagen + antioxidants.  

• Melrose Future Labs Total Body Collagen – the gift everyone actually wants.  

Glowing Summer Skin Bundle  

• Mother SPF Sunscreen – reef-safe, zinc-based.  

• Sun & Earth Tinted All Day Cream SPF30 – physical sunscreen + radiant finish.  

• Hurraw! Tangerine Chamomile Lip Balm SPF15  

• Juniper Medi Balm – for eczema, irritations, and hydration.  

• Juniper Antioxidant Skin Firming Serum  

• Juniper Vitamin C Night Serum  

• Edible Beauty Citrus Rhapsody Toner Mist 

When to Speak With Our Allied Health Team 

Not all supplements are created equal and they’re not all right for every woman. 

If you are already an Emsee community member, book a session with our our naturopaths and nutritionist who can help you choose the safest, most effective supplements for symptoms including: 

• Stress & cortisol imbalance 

• Sleep issues 

• Weight changes & blood sugar stability 

• Mood swings / emotional wellbeing 

• Hot flushes & night sweats 

• Joint pain 

• Skin & hair changes 

• Fatigue & low energy 

New to Emsee?  

Book a consultation with one of our experienced healthcare providers today. The first consultation with a doctor is gap-free and bulk-billed, which means no out of pocket cost to you. Choose a time that suits you via our booking portal here or call 1300 412 422 to speak to a member of our team.   

Alternatively, answer a few questions about your health and lifestyle to get a free assessment report on your situation and discover if Emsee is the perfect match for you. 

Reference: 

Abbasi, B., et al. (2012). The effect of magnesium supplementation on primary insomnia in elderly. Journal of Research in Medical Sciences, 17(12), 1161-1169.  

Castiglioni, S., et al. (2013). Magnesium and osteoporosis: Current state of knowledge. Nutrients, 5(8), 3022-3033.  

Korovljeva, D., et al. (2025). Effects of 8-week creatine supplementation on cognition in perimenopausal and menopausal women. Journal of the American Nutrition Association.  

Smith-Ryan, A. E., et al. (2021). Creatine supplementation in women's health: A lifespan perspective. Nutrients, 13(3), 877.  

Tella, S. H., & Gallagher, J. C. (2014). Prevention and treatment of postmenopausal osteoporosis. The Journal of Steroid Biochemistry and Molecular Biology, 142, 155-170.  

Reis, A. R., et al. (2023). Vitamin D supplementation and bone remodeling in postmenopausal women. Nutrition, 116, 112151.  

Hidese, S., et al. (2019). Effects of L-theanine on stress-related symptoms and cognitive functions: A randomized controlled trial. Nutrients, 11(10), 2362.  

Payahoo, L., et al. (2018). Oleoylethanolamide increases PPAR-α expression and reduces appetite and body weight: A clinical trial. Obesity Research & Clinical Practice, 12(2), 202-207.  

This article is intended for informational purposes only and does not replace professional medical advice. Please consult with a healthcare provider for any specific symptoms or issues you might be experiencing.