Key Health Benefits

Benefit	Description	PubMed Link
Support Bone Health	The combination of calcium (600 mg), vitamin D₃ (10 µg), vitamin K₂ MK-7 (45 µg), magnesium (340 mg), and folic acid (120 µg) in two capsules per day has been shown in postmenopausal women to increase bone mineral density (BMD) and reduce markers of bone turnover. Meta-analyses demonstrate that vitamin D₃ plus K₂ supplementation significantly improves total BMD and lowers under-carboxylated osteocalcin—an indicator of poor bone matrix formation—compared to placebo, helping reduce osteoporosis risk in postmenopausal women.	PubMed (pubmed.ncbi.nlm.nih.gov, pubmed.ncbi.nlm.nih.gov)
Promote Postmenopausal Health	Black cohosh extract (100 mg per serving) has been widely studied for alleviating vasomotor symptoms (e.g., hot flashes, night sweats). A 2023 meta-analysis of randomized controlled trials found that black cohosh extract significantly reduced menopausal symptom scores (e.g., Kupperman Index) compared to placebo, with improvements in hot flash frequency and severity, and minimal adverse effects. This supports its use as a natural alternative for managing common postmenopausal complaints.	PubMed (pubmed.ncbi.nlm.nih.gov)
Alleviate Hot Flashes (Licorice)	Licorice root (100 mg per serving) contains phytoestrogenic compounds that can mimic estrogen’s effects. In an 8-week RCT, menopausal women taking 330 mg licorice extract three times daily experienced a significant decrease in hot flash frequency and severity versus placebo; benefits persisted two weeks after stopping supplementation. Licorice’s estrogen-like activity appears to moderate vasomotor instability, reducing heat-flash episodes in postmenopausal women.	PubMed (pubmed.ncbi.nlm.nih.gov)
Improve Sleep Quality (Magnesium)	Magnesium (340 mg per serving as magnesium aspartate) is involved in GABAergic neurotransmission and melatonin synthesis, both crucial for sleep. In older adults with insomnia, magnesium supplementation increased total sleep time, improved sleep efficiency, and reduced sleep-onset latency compared to placebo, indicating that nightly magnesium supports deeper, more restorative sleep in postmenopausal women prone to sleep disturbances.	PubMed (pubmed.ncbi.nlm.nih.gov)
Support Cardiovascular Health	Postmenopausal women are at increased cardiovascular risk. Vitamin K₂ MK-7 (45 µg) alongside vitamin D₃ enhances arterial health by activating matrix Gla protein, which inhibits vascular calcification. A systematic review found that vitamin K₂ supplementation reduced arterial stiffness and improved endothelial function in older adults, suggesting combined K₂/D₃ intake helps maintain cardiovascular integrity after menopause.	PubMed (pmc.ncbi.nlm.nih.gov)

Dosage Recommendation

Goal	Stack
Bone Health & Density	2 × capsules (1140 mg total); combine with 500 mg calcium citrate (morning) and 800 IU vitamin D₃ (morning) for enhanced absorption and bone mineralization.
Menopausal Symptom Relief	2 × capsules (1140 mg total) after dinner; stack with 330 mg licorice extract (midday) to further reduce hot flash frequency and support estrogen balance.
Sleep Quality & Recovery	2 × capsules at dinner (magnesium aspartate); add 200 mg L-theanine (30 minutes before bed) to promote relaxation and deeper sleep.
Cardiovascular Support	2 × capsules (Vitamin K₂ MK-7 + Vitamin D₃ + Calcium); combine with 1000 mg omega-3 (EPA/DHA) daily (with meals) to support vascular health and reduce stiffness.

Supplement Facts

NUTRITIONAL INFORMATION
Serving Size: 2 veg. Capsules
	Amt. per Serving	% RDA Men
Licorice	100mg	**
Black Cohosh Extract	100mg	**
Calcium	600mg	60.00
Vitamin D3	10mcg	66.66
Vitamin K2 MK7	45mcg	81.82
Magnesium	340mg	91.89
Folic Acid	120mcg	92.76
Ingredients: Calcium Carbonate, Magnesium Aspartate, Bulking Agent (INS 460)(i), Licorice, Black Cohosh Extract, Anticaking Agent (341 (iii), Vitamin K2 MK7, Vitamin D3, Folic Acid, Vegetable Capsules Shell (HPMC)(INS 464)

When Will I See Results?

Goal	Expected Timeline
Bone Density Improvement	3 – 6 months for measurable increases in bone mineral density (DEXA scans), particularly at the hip and lumbar spine.
Hot Flash Reduction	2 – 4 weeks for noticeable decreases in the frequency and severity of hot flashes and night sweats, with continued improvement over 8 weeks.
Sleep Quality Enhancement	2 – 4 weeks to experience deeper, more restful sleep, with fewer nighttime awakenings and better overall sleep efficiency.
Cardiovascular Benefits	8 – 12 weeks for improvements in arterial stiffness and endothelial function (measured via pulse wave velocity or flow-mediated dilation).

How to Maximise Results

Goal	Stack & Lifestyle Tips
Bone Health & Density	• Take with 500 mg calcium citrate and 800 IU vitamin D₃ in the morning to optimize absorption.• Engage in weight-bearing exercises (e.g., walking, resistance training) 3 × /week to stimulate osteoblast activity.• Consume a protein-rich diet (1.0–1.2 g/kg/day) to support bone matrix.
Menopausal Symptom Relief	• Combine with 330 mg licorice extract midday for added estrogenic modulation.• Avoid spicy foods and hot beverages that can trigger vasomotor symptoms.• Practice paced respiration and stress-reduction techniques (e.g., yoga, meditation) to mitigate sympathetic overactivation.
Sleep Quality Enhancement	• Take 200 mg L-theanine 30 minutes before bedtime to further promote relaxation.• Maintain a consistent sleep schedule (7–8 hours/night) and a cool, dark bedroom environment.• Limit caffeine and screen time at least 2 hours before lights-out.
Cardiovascular Support	• Pair with 1000 mg omega-3 (EPA/DHA) taken with meals to reduce inflammation and support endothelial function.• Follow a DASH-style diet (rich in fruits, vegetables, whole grains, lean proteins, and low sodium).• Aim for ≥ 150 minutes of moderate aerobic exercise weekly (e.g., brisk walking).

What to Avoid

Substance / Habit	Reason to Avoid	Spacing Tip
High-Dose Calcium Supplements (> 1200 mg/day)	Excessive calcium can compete with magnesium absorption, increasing risk of kidney stones and reducing overall magnesium uptake.	If additional calcium is needed, choose a citrate form and space by ≥ 2 hours.
Excessive Licorice Intake (> 330 mg/day)	High licorice doses can lead to pseudo-aldosteronism (hypertension, hypokalemia) by inhibiting 11β-HSD2; use only the recommended amount (100 mg/licorice capsule) to avoid electrolyte imbalance.	Adhere strictly to 100 mg licorice per serving; monitor blood pressure.
Long-Term High-Dose Black Cohosh (> 6 months)	Safety data beyond 6 months are limited; prolonged use may risk hepatotoxicity in susceptible individuals. Discontinue or reassess after 3 – 6 months if symptoms persist.	Take black cohosh for no longer than 6 months continuously.
High-Dose Vitamin K₂ with Warfarin	Vitamin K₂ can antagonize warfarin’s anticoagulant effects, increasing thrombosis risk; avoid concurrent use without INR monitoring.	If on warfarin, consult a physician; space vitamin K₂ at least 4 hours from medication.
Taking on Empty Stomach (Magnesium)	Magnesium aspartate may cause mild gastrointestinal upset (diarrhea, cramps) if taken without food in sensitive individuals.	Take magnesium with meals to improve tolerance.
Unsupervised Use in Kidney Impairment	Impaired renal function can lead to magnesium accumulation and hypermagnesemia, causing muscle weakness, arrhythmias.	Avoid use if eGFR < 30 mL/min/1.73 m² or under nephrologist guidance.

Third Party NABL Lab Report

Third Party NABL Lab Report for Woman Plus Menopause Relief :

 

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