Supplements that may help with menopause & post menopause

I’ve often been asked which supplements are helpful to take for menopause/post menopause.

Menopause & post menopause can bring shifts in hormones, sleep, energy, and focus.

Add career and family demands, and it’s no wonder women feel stretched thin and energetically spent.

Here are the 6 supplements in my menopause/post-menopause toolkit which I’ve been using

1. Multivitamin- Covers nutritional gaps that widen during menopause/post-menopause

2. D3&K2- D3 for bone, immune, and mood. K2 helps direct calcium to bones.

3. Omega-3 (EPA + DHA): For brain, heart, and inflammation support, and cognitive longevity.

4. Magnesium Bis-Glycinate- helps calm the nervous system, reduces stress and anxiety, improves muscle function

5. Magnesium Threonate- directly increasing magnesium levels in the brain by crossing the blood-brain barrier. Enhances memory, learning, and focus by supporting neuroplasticity and executive function.

5. Creatine (3-5g daily)- the research on creatine’s effect on brain function and reducing cognitive decline is compelling, especially for women post-menopause when creatine stores decline naturally. Creatine also supports muscle maintenance which becomes critical as estrogen levels drop.

6. Protein Powder- helps maintain lean body mass and supports body composition and weight loss

Give these a try and see how you feel.

Research Links

https://www.sciencedirect.com/science/article/abs/pii/S037851221000229X

https://www.drstacysims.com/newsletters/articles/posts/optimal-protein-intake-for-women

https://www.tandfonline.com/doi/full/10.1080/15502783.2023.2204066?src=recsys#abstract