Mood & Stress Support Protocol

For Perimenopausal & Menopausal Women (Educational use only – not a substitute for medical advice)

1. Vitamin D3 + K2 (5,000 IU capsule or liquid)

Foundational for mood, immune, and hormonal balance; helpful for seasonal affective disorder (SAD). Form: capsule (5,000 IU D3 + 90–120 µg K2) or liquid for flexible dosing.
Dose: 2,000–5,000 IU daily. Timing: Morning with food containing fat.
Example brands: Designs for Health Vitamin D Supreme; Thorne D/K2 Liquid

2. Magnesium Glycinate

Calms the nervous system, supports relaxation, improves sleep, and balances cortisol.
Dose: 200–400 mg daily. Timing: Evening or before bed.
Example brands: Pure Encapsulations Magnesium Glycinate; Metabolic Maintenance Magnesium Glycinate

3. High-Quality Multivitamin with B-Complex & Vitamin C

Replaces key nutrients for adrenal health and mood regulation (B5, B6, B12, C, folate).
Dose: 1–2 capsules daily with food. Timing: Morning or midday.
Example brands: Twice Daily Multi; Pure Encapsulations O.N.E. Multivitamin

4. Omega-3 (EPA/DHA)

Reduces inflammation, improves mood, and enhances stress resilience.
Dose: 1–2 softgels daily (~1,000 mg EPA/DHA). Timing: With a fat-containing meal.
Example brands: Nordic Naturals ProOmega;  OmegaAvail

5. Ashwagandha 500 mg

Adaptogen that lowers cortisol and supports calm focus.
Dose: 300–600 mg daily. Timing: Morning or midday with food.
Example brand: Pure Encapsulations Ashwagandha 500 mg

6. Phosphatidylserine 100 mg

Normalizes cortisol rhythms and supports clear thinking.
Dose: 100–300 mg daily. Timing: Morning or mid-afternoon.
Example brand: Professional Formulas Phosphatidylserine 100 mg

7. Cortisol Manager

Combines adaptogens and phosphatidylserine to restore healthy sleep and reduce nighttime stress.
Dose: 1 tablet 30–60 min before bed (may increase to 2 as needed).
Example brand: Integrative Therapeutics Cortisol Manager

Optional: Rhodiola rosea (200–400 mg)

Supports energy and resilience when fatigue persists.
Timing: Morning (avoid at night).
Example brand: Pure Encapsulations Rhodiola rosea

Daily Timing Guide

Morning: Vitamin D3/K2, Multivitamin, Ashwagandha, Omega-3
Afternoon: Phosphatidylserine (optional)
Evening: Magnesium, Cortisol Manager

Disclaimer: This guide is for educational purposes only and does not replace individualized medical advice. Consult your healthcare provider before starting any supplement regimen.

Valerie Bonnett, MD