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
  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 nutri