Why I Take These Supplements in Menopause

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11d ago 25:12

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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.

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#Fitness #Activeaging #Exercise #Nutrition #Weightloss #Debra Atkinson #Menopause #Hormones #Health and Well-Being