Protocol·Hormonal Balance·Beginner·Reviewed June 9, 2026
Menopause Support Protocol.
A symptom support stack for the menopausal transition that targets vasomotor comfort, bone mineral maintenance, and mood balance. This is supportive nutrition and botanical care, not hormone replacement therapy.
The menopause support protocol in brief.
A quick summary. The full stack, with dose and timing for each supplement, is below.
The Menopause Support Protocol is a beginner stack of 7 supplements aimed at hormonal balance: Black Cohosh, Calcium, Vitamin D3, Vitamin K2, Magnesium Glycinate, Maca Root, and Boron. 4 are core and the rest are optional add-ons, at roughly $35-55/mo. Each supplement below lists its dose, timing, role, and the evidence behind it.
What is in the menopause support protocol.
Dose, timing, role, and evidence tier for each supplement. Core items carry the protocol; optional ones are situational. Open any name for the full profile.
| Supplement | Dose | Timing | Role | Evidence |
|---|---|---|---|---|
| Black Cohosh | 20-40 mg standardized extract (equivalent to roughly 40 mg dried rhizome) once or twice daily | With morning and/or evening meals | Core | Moderate |
| Calcium | 500-600 mg elemental per dose, aiming for roughly 1,200 mg total daily from diet plus supplement | With food, split into doses of 500-600 mg, separated from Magnesium Glycinate by a few hours | Core | Strong |
| Vitamin D3 | 1,000-2,000 IU (25-50 mcg) daily | With the largest fat-containing meal of the day | Core | Strong |
| Vitamin K2 | 90-180 mcg (as MK-7) daily | With a fat-containing meal, alongside Vitamin D3 | Optional | Emerging |
| Magnesium Glycinate | 200-350 mg elemental magnesium daily | Evening, separated from Calcium by a few hours | Core | Moderate |
| Maca Root | 1,500-3,000 mg dried root powder daily | With breakfast | Optional | Emerging |
| Boron | 3 mg daily | With any meal | Optional | Emerging |
Black Cohosh is a botanical used to ease hot flashes and night sweats during the menopausal transition. Its mechanism is incompletely understood and may involve serotonergic and central nervous system pathways rather than direct estrogenic action. Rare reports of liver injury exist, so discontinue and seek medical advice if signs of liver trouble appear, such as unusual fatigue, abdominal pain, dark urine, or yellowing of the skin or eyes.
Estrogen decline accelerates bone turnover and loss of bone mineral density during and after menopause, and adequate calcium intake supports the mineral matrix of bone. Supplement only to fill the gap between dietary intake and the daily target rather than stacking large excess doses.
Vitamin D3 promotes intestinal calcium absorption and supports the bone remodeling that is at risk during the postmenopausal years. Adequate vitamin D status is also linked to muscle function and may support mood, with intake ideally guided by blood levels.
Vitamin K2 activates osteocalcin, a protein that helps bind calcium into the bone matrix, and may support directing calcium toward bone rather than soft tissue. Evidence for fracture prevention in well-nourished populations is still developing.
Magnesium contributes to bone structure and to nervous system regulation, and the glycinate form is generally gentle on the gut and well tolerated in the evening. It may support sleep quality and a calmer mood, which are commonly disrupted during the transition.
Maca Root is a non-hormonal botanical that small trials suggest may support mood, energy, and sexual well-being in menopausal women, and the available evidence indicates these effects are not related to estrogen or androgen content. The evidence base is small and preliminary, so benefits vary between individuals.
Boron is a trace mineral that influences the metabolism of calcium, magnesium, and vitamin D and may modestly affect circulating steroid hormone levels. Its role in human bone health is supportive and still being characterized, so it is best kept at low, conservative doses.
How the pieces combine.
The mechanistic rationale for stacking these together rather than taking them in isolation.
- Take Vitamin D3 and Vitamin K2 together with a fat-containing meal: D3 increases calcium absorption while K2 helps direct that calcium into bone.
- Separate Calcium and Magnesium Glycinate by a few hours, since large single doses can compete for absorption; calcium fits well with daytime meals and magnesium fits the evening.
- Boron works alongside Calcium, Magnesium Glycinate, and Vitamin D3 by supporting their metabolism, so it complements the bone-focused part of the stack.
- Black Cohosh carries rare reports of liver injury: avoid combining it with other potentially liver-stressing supplements or alcohol, and discontinue immediately if you notice fatigue, abdominal pain, dark urine, or yellowing of the skin or eyes.
- This protocol is symptom support, not hormone replacement therapy: review it with your clinician, especially if you have a history of hormone-sensitive conditions, liver disease, or take prescription medications.
Cost and commitment.
A rough monthly cost and how involved the protocol is to run.
The evidence behind it.
Overview citations for this protocol. Each supplement's own profile carries its full source list.
- New Collective Author. The 2023 nonhormone therapy position statement of The North American Menopause Society. Menopause. 2023;30(6):573-590. PubMed
- Franco OH et al. Use of Plant-Based Therapies and Menopausal Symptoms: A Systematic Review and Meta-analysis. JAMA. 2016;315(23):2554-63. PubMed
- Cosman F et al. Clinician's Guide to Prevention and Treatment of Osteoporosis. Osteoporos Int. 2014;25(10):2359-81. PubMed
Common questions.
Quick answers drawn from the stack above.
What is in the Menopause Support Protocol?
The Menopause Support Protocol combines 7 supplements for hormonal balance: Black Cohosh, Calcium, Vitamin D3, Vitamin K2, Magnesium Glycinate, Maca Root, and Boron. 4 are core; the rest are optional.
How much does the Menopause Support Protocol cost?
NutriStack estimates the Menopause Support Protocol at about $35-55/mo, depending on the forms and brands you choose and whether you run the optional add-ons.
Is the Menopause Support Protocol backed by evidence?
Each supplement in the protocol carries its own evidence tier (2 rated strong here) and links to PubMed-cited sources. NutriStack does not rank or score brands and takes no manufacturer payments; this is an informational reference, not medical advice.
Build it in the app
Run the menopause support protocol in NutriStack.
Add the stack to NutriStack to track timing, screen it for interactions, and see a Stack Score that updates as you tune it.