Social media is saturated with menopause solutions: powders for brain fog, gummies for sleep, or capsules promising hormonal balance. Supplements such as magnesium, lion's mane, creatine, and collagen are being marketed as must-haves for perimenopause and menopause. But how much of this is actually grounded in science? During perimenopause and menopause, fluctuating and declining estrogen levels can trigger symptoms such as hot flushes, night sweats, sleep disruption, anxiety, brain fog, joint