Why I Take These Supplements in Menopause

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 studies
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