Navigating Menopause Naturally: Holistic Habits and Supplement Guide

Western medicine views menopause simply as a natural biological transition caused by a decline in ovarian function, lower amounts of hormones such as estrogen and progesterone, and the absence of menstruation. But through a pro-metabolic perspective and the approach of holistic medicine, the picture is quite different.

Menopause is often described simply as a story of "missing hormones," but from a pro-metabolic and holistic perspective, there is a much deeper layer to the picture: cellular energy.

Think of ATP as your cells' primary currency. When that currency runs low, the body has to work overtime just to maintain basic balance. In today’s article, we are looking at how supporting your cellular energy production can transform how you navigate this transition.

To put it simply, I believe menopause is about more than just a drop in estrogen and progesterone. As we age, our cellular powerhouses—the mitochondria—can become less efficient at generating energy using oxygen. When they struggle, cells shift toward less efficient, high-stress backup pathways to keep going. That foundational drop in cellular energy doesn't happen in a vacuum; it helps trigger the hormonal shifts, stubborn fatigue, and temperature regulation issues like hot flashes that so many women experience.

 As cellular energy drops, the body panics and activates the adrenal glands to pump out stress hormones like cortisol, adrenaline, and prolactin to keep blood sugar stable. Excess stress hormones age the body—they break down muscle, suppress thyroid function, and promote inflammation.

So, the goal is to support the body in producing as much ATP as it can. Did you know that human egg cells (oocytes) are among the largest cells in the human body? Because of their size and the massive job they have of potentially creating life, they require an astronomical amount of energy. To meet this demand, a single egg cell packs hundreds of thousands of mitochondria—far more than almost any other cell type in the body. Keeping your ovaries well-functioning is one of the key aspects when navigating menopause.

Research from institutions like Columbia University highlights that the ovaries begin declining and aging faster than any other organ in the human body—often starting well before a woman hits her 30s or 40s. Why? Because of mitochondrial burnout.

So, how do you support your ovaries and help keep them young? One of my favorite ways is red light therapy. I personally use it on both my thyroid and my lower abdomen to support local cellular energy production right where it matters most.

Targeted Supplements to Support Your Ovaries and Cellular Energy

Coenzyme Q10 (300-400 mg a day)

CoQ10 acts as a molecular delivery driver inside your mitochondria, shuttling electrons down the respiratory chain to manufacture ATP. At the same time, it serves as a powerful local antioxidant that protects these cellular energy factories from burnout and oxidative damage. Research shows it is one of the most thoroughly studied compounds for improving egg quality and ovarian cellular energy as women age. Tip: Because CoQ10 is fat-soluble, it is best absorbed when taken with a meal containing healthy fats.

B-Vitamins ( B1, B2, B3, B6) 

Vitamin B1 helps turn the carbs you eat into cellular energy, while Vitamin B2 provides the tools your mitochondria need to burn fats and generate power efficiently. B3 helps turn the food you eat into usable energy, supports healthy circulation, and helps maintain the integrity of your skin and nervous system. B6 acts as a master helper enzyme in your body, playing a key role in protein metabolism, creating neurotransmitters (like serotonin and dopamine for mood and brain health), and supporting hormone balanceI recommend looking into a B-complex vitamin, which provides all the B-vitamins you need.

Magnesium (300 to 400 mg a day)

Magnesium is the ultimate partner for cellular energy, as it is required for every single ATP molecule your body makes. A specialized blend combining Magnesium Malate (great for morning energy and daytime cellular respiration), Magnesium Glycinate (calming and supportive for nervous system recovery), and Magnesium L-Threonate (uniquely capable of crossing the blood-brain barrier to support cognitive energy) works synergistically to prevent mitochondrial burnout and keep your energy steady. (And the best part? This special magnesium blend is coming soon to Dr. Clark Store!:)

Zinc (20-30 mg)

When it comes to getting zinc, food is a fantastic first choice. Some of the richest dietary sources include oysters, shellfish, and grass-fed red meat—all wonderful options to weave into your meals if you can. Because zinc can competitively inhibit copper absorption, it's something to keep in mind if you choose to supplement. Personally, I’m a big fan of prioritizing zinc through food and using supplementation only here and there as a gentle backup.

Copper (1 to 2 mg)

Copper is a mandatory component of cytochrome c oxidase, the final enzyme in the cellular electron transport chain. How I like to get my copper intake is by drinking from a copper water bottle and eating dark chocolate. Oysters and beef liver are great sources of copper, too.

sulfur (1,000 to 3,000 mg of MSM)

Sulfur is another unsung hero for cellular health, serving as a foundational building block for structural proteins, connective tissue, and your body's master antioxidant, glutathione.

k2 (100 to 200 mcg)

Just like CoQ10, research has shown that Vitamin K2 can function as a membrane-bound electron carrier inside the mitochondria. I like to get my vitamin K2 through food; grass-fed steak and raw milk are my favorite sources.

To summarize why you should focus on these vitamins and minerals: they are what your mitochondria run on, and remember that your ovaries require massive amounts of energy to function at their best. As I always say, diet must be your number-one focus—supplements come second.

One supplement that does not directly support the mitochondria to produce ATP, but which I frequently recommend to my clients to help manage a healthy appetite and balance blood sugar levels, has shown amazing results in clinical studies: Akkermansia. It acts as a natural GLP-1 booster—working through a different mechanism than pharmaceutical GLP-1 medications, but supporting your metabolic health in a completely natural way.

 Research shows that outer-membrane components and specific proteins produced by Akkermansia (even in pasteurized form) interact directly with the enteroendocrine (L-cells) in your gut lining, signaling them to naturally secrete more GLP-1.

One more thing I would like to talk about are toxins in today's world. We are constantly bombarded by toxins through food, cleaning products, cosmetics, and the environment—all of which quietly chip away at our cellular energy if we don't actively support our body's natural detox systems. toxins and menopause are very overlooked connection. 

Heavy metals like mercury, lead, or cadmium don't just sit idly in the body—they actively impersonate the vital minerals your mitochondria need to run.

• For instance, toxic metals can bind to the exact enzyme sites where magnesium, copper, or zinc are supposed to go.

• This completely jams the electron transport chain, turning down your metabolic rate, stalling thyroid conversion, and forcing your cells into a sluggish, energy-starved state (which feels like chronic fatigue that sleep won't fix).

Another check-in to do: your laundry products. Do they contain chemicals you cannot pronounce? Many commercial detergents leave behind synthetic fragrances and residues that absorb right through your skin and disrupt your endocrine system. Some safe, low-tox options are simple soap nuts, unscented castile soap, or natural washing soda combined with baking soda for a truly clean wash that won't burden your hormones.

I hope you enjoyed this article, written from a slightly different perspective than you might be used to! :) If you have any questions, DM me on Instagram.