Disclosure: this is Kristina's Thorne affiliate link. Her coaching business, Wild Raven Endurance Coaching, earns a commission when you buy through it. Phaes does not. These statements have not been evaluated by the FDA, and these products are not intended to diagnose, treat, cure or prevent any disease. This page is informational, not medical advice.
Supplements come last
No supplement makes up for skipped lifting, too little protein or short sleep. Kristina's own order is: lift heavy two or three times a week, eat enough protein, protect sleep and recovery, then add a few well-chosen supplements. This is that last step, chosen for what changes in perimenopause: muscle, bone, joints, skin and stress.
The five, and why
CreatineMuscle, strength, brain and energy
Creatine monohydrate is the most studied supplement for strength. Paired with lifting, it helps women over 40 hold on to muscle mass and strength, which gets harder as estrogen falls. It also tops up the quick energy your muscles and brain run on, and early research in women points to benefits for brain fog, mood and bone when it is combined with strength training. The evidence is strongest for muscle and strength. 3 to 5 g a day, every day; timing does not matter.
Check first: Skip it or ask first if you have kidney disease.
Read more: Creatine for women over 40
Vitamin D-1,000Bone and heart health
Estrogen helps the body activate and use vitamin D, so as estrogen falls, many women end up lower, especially in winter or if they train indoors. Vitamin D works with calcium to keep bones strong, and bone loss speeds up around menopause. In some studies, women who were low in vitamin D also saw small improvements in cholesterol once their levels were corrected.
Check first: Ask for a blood test first so you know your level and the right dose.
Curcumin PhytosomeInflammation, hot flashes and mood
Curcumin is the active part of turmeric, bound in a form the body absorbs better than plain turmeric. It calms inflammation, which Kristina uses it for during heavy training blocks. Small trials in menopausal women also found fewer hot flashes, and studies point to modest support for mood, gut comfort and immune health. The evidence is promising but still early.
Check first: Ask first if you take blood thinners or have gallbladder problems.
Read more: Why injuries increase in perimenopause
Collagen FitSkin, joints and bone
Skin loses collagen fast as estrogen falls, about 30% in the first five years after menopause, which shows up as thinner, drier, crepey skin. Studies of collagen peptides report better skin hydration and elasticity, less joint pain in active people, and, in one trial in postmenopausal women, better bone density. Collagen Fit is a drink mix, and it counts toward your daily protein.
Check first: It is not a complete protein, so it does not replace a protein-rich meal.
AshwagandhaAnxiety, stress and sleep
An adaptogen with some of the better evidence in its class. Trials, including one in perimenopausal women, found lower anxiety and stress scores and better sleep than placebo.
Check first: Ask first if you have a thyroid condition, liver problems or an autoimmune condition, take sedatives or thyroid medication, or are pregnant. Stop if you notice any sign of liver trouble.
Get the stack, 25% off at Thorne
Why Thorne
Supplements are loosely regulated, so what is on the label is not always what is in the bottle. Kristina picks brands that test independently. Thorne's creatine and Collagen Fit are NSF Certified for Sport, which checks that a product contains what it says and is free of substances banned in sport.
Before you start
- Show the list to your doctor or pharmacist if you take any regular medication, including MHT (HRT) or thyroid medication.
- Add one at a time, a week or two apart, so you can tell what is helping and what is not.
- Get your vitamin D level tested rather than guessing the dose.
- Stop and get checked if anything feels off.
Phaes tracks your symptoms, sleep and energy every day, so you can see whether anything you add actually moves them. For the training side, see Kristina's training plans or running through perimenopause.
Frequently asked questions
What is in Kristina's perimenopause supplement stack?
Five Thorne products: creatine, vitamin D-1,000, Curcumin Phytosome, Collagen Fit and ashwagandha. Together they cover what Kristina focuses on in perimenopause: muscle and strength, brain fog and energy, bone, joints, skin and stress.
Do I need supplements to train through perimenopause?
No. Lifting heavy, eating enough protein, sleeping and recovering well matter far more than any supplement. These are add-ons Kristina uses on top of that, not a substitute for it.
Is it safe to take these with MHT (HRT)?
None of the five is a hormone, but supplements can interact with medicines, and ashwagandha in particular can affect thyroid function and interact with sedatives. Show the list to your clinician or pharmacist before you start, especially if you take any regular medication.
Does Phaes make money from this link?
No. The link is Kristina's own Thorne affiliate link, so her coaching business, Wild Raven Endurance Coaching, earns a commission when you buy through it. Phaes does not. You get 25% off either way.