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Why I Take These Supplements in Menopause

Jun 6, 2025

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

 

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