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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