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: 

• Get your lean, clean Flipping 50 Protein Powders to maintain muscle and support metabolism.
• Biohack your health with Body Health’s Perfect Amino Powder.
• Step into your power with SHEatine™ Powder Creatine Trifecta for Powerful Aging.