If you’ve wondered what supplements I take and why I take these supplements in menopause, this episode if you backstage pass inside my pantry!
I'm talking through everything I'm using for energy, muscle, metabolism, and aging optimally — and why.
This isn’t about hormone therapy; this is about all the “extras” that make a powerful difference in daily vitality, sleep, and workouts. Know the WHY I take these supplements in menopause.
Magnesium
~300 enzyme actions in body many of them related to metabolism
Stress depletes magnesium
Responsible for all the enzyme actions in your body
Bone (requires it or will leach calcium from bone)
Headaches / migraines
Quality sleep
Irregular bowel movement
Unmotivated to move
Types: Citrate - irregular bowel movement Glycinate - muscle cramps, headaches (in the morning) L-Threonate - cognitive function
When: at night with dinner, split doses for Glycinate
Dosage: sprays and baths 200-400 mg, depends on condition and stress (exercise, emotional, etc)
Vitamin D3
Directly related to muscle, particularly fast twitch muscle & metabolism Dosage: 60-80 IU, depends on test results
Omega 3 Fatty Acids
Reduce inflammation
Muscle (or reduced joint inflammation to eliminate obstacles for using muscle)
Healthy joints Dosage: 1000 mg, combination of EPA and DHA 2-3 times per day if exercising or high stress
Vitamin B-12 (or B complex)
Thyroid function
Stress depletes B12
Essential Amino Acids
Maintain lean muscle mass (low protein intake when travelling) Dosage: capsule When: at night
Creatine
Muscle
Brain
Bone Dosage: 5 mg per day Types: Monohydrate - affordable and with more research Hydrochloride (HCL) - better absorption and faster recovery
Why I Take These (Additional) Supplements in Menopause
Digestive Enzymes
10-20% of the stomach acid at 70, we had at 20
Lack the enzymes to breakdown food: we lack the nutritious food we think we’ve eaten
You might be low on Digestive Enzymes if you experience: Lack the enzymes to break down food.
Lack of nutritious food we think we’ve eaten.
Chronic stress (and standing, computer surfing, scrolling while eating)
Betaine HCL
Higher stress levels = difficulty breaking down proteins into absorbable nutrients
10-20% less stomach acid at 70 than at 20
You might be low on Betaine HCL if you experience heart burn, acid reflux, burping, and bloating.
Maca Root
Energy and stamina without the crash
Mental clarity and focus
Hormonal balance
Adrenal function for stress
Perimenopause: improves fertility and menstrual regulation
Menopause: reduce hot flashes and night sweats
Other Episodes You Might Like:
Previous Episode - Stress Isn’t All Bad? Use Stress to Thrive
Next Episode - Autoimmune Disease in Menopause and Changing Treatment Status Quo
More Like This - How Much Magnesium – The Missing Link to Total Health
More Like This - Everything You Didn’t Know About Your Menopause Gut Health (and Need to)
Resources:
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