In today’s world, supplements become a prudent choice to maintain optimal health. Vitamins and nutrients are essential for our overall well-being, regardless of gender. However, factors like depleted soil and increased stressors impacting food quality make it increasingly challenging to obtain all necessary nutrients solely from diets. Therefore, incorporating supplements can help bridge the gap and support our nutritional needs effectively.
The importance of supplementation during menopause
Millions of women around the world are searching for effective ways to manage the symptoms of this natural transition. That’s where supplements come in.
In this blog post, I’ll discuss seven basic supplements that I highly recommend for women to incorporate into their daily routines. These supplements not only support general health but can also prove particularly beneficial for women going through menopause, easing the transition through this significant phase of life.
7 Essential Supplements
I currently use or have used all of these brands so I can highly recommend all of the below supplements.
1. Daily Multivitamin
One of the most convenient ways to ensure you’re getting essential vitamins and minerals is through a high-quality daily multivitamin. One of my personal favorites is Athletic Greens—a greens powder that can be easily mixed with water or blended into smoothies. Not only does it taste great, but it also provides a comprehensive blend of nutrients. Investing in top-quality brands like Athletic Greens can be more effective than opting for cheaper alternatives, ultimately saving you from potential future medical expenses.
And, for those that don’t want a green drink or simply want the convenience of shopping exclusively on Amazon, here is another choice—Pure Encapsulations O.N.E. Multivitamin.
2. Vitamin D3 with K2
Vitamin D is crucial for bone health, immune function, and mood regulation. During menopause, when hormonal changes are prevalent, ensuring adequate Vitamin D levels becomes even more critical. Pairing Vitamin D with Vitamin K2 is beneficial, as it helps ensure proper calcium utilization, supporting cardiovascular health and bone strength. Look for reputable brands like Ortho Molecular Products, Vitamin K2 with D3, or Metagenics Vitamin D3 5,000 IU with Vitamin K2.
Here are my 2 top recommendations for Vit D3 K2.
3. Vitamin C
Renowned for its immune-boosting properties, Vitamin C is an essential nutrient during menopause. Apart from supporting your immune system, it also aids collagen synthesis, which is vital for maintaining healthy skin, joints, and blood vessels.
As menopause can impact skin elasticity and joint health, Vitamin C becomes even more crucial during this stage. Consider adding Designs for Health Stellar C (600 mg) or Integrative Therapeutics Buffered Vitamin C (1000 mg) to your supplement regimen.
Menopause often brings about sleep disturbances, mood swings, and muscle cramps. Magnesium is a mineral that can alleviate these symptoms by promoting relaxation, supporting healthy sleep patterns, and easing muscle tension. It also plays a crucial role in maintaining bone density. Surprisingly, many people are deficient in magnesium, making supplementation highly beneficial for nearly everyone. Magnesium citrate is a great option for bedtime, as it calms the nervous system and aids those prone to constipation. You can also try Source Naturals Magtein Magnesium L-Threonate or Natural Vitality Calm, Magnesium Citrate.
5. Fish Oil
Fish oil is rich in Omega-3 fatty acids, particularly EPA and DHA, which offer an array of health benefits. These fatty acids help reduce inflammation, support heart health, and contribute to improved brain function. Additionally, fish oil can assist in managing symptoms such as joint stiffness and dryness, common during menopause. To ensure quality, consider Rosita Extra Virgin Cod Liver Oil Softgels or Ortho Molecular Fish Oil.
Hormonal fluctuations during menopause can impact gut health, leading to digestive issues. Probiotics are beneficial bacteria that support a healthy gut microbiome, aid in nutrient absorption, and promote bowel regularity. They can be particularly helpful in relieving bloating and improving overall digestive well-being.
For an excellent Amazon recommendation, try Microbiome Labs MegaSporeBiotic. Remember to start slow when introducing probiotics, as there might be mild intestinal disturbances during the initial weeks. Personally, I have never had an issue but do know it is possible. My recommendation is to take 1 cap every other day during the 1st week. Then 1 capsule every day the 2nd week. Then 2 capsules daily moving forward.
If you are looking for one more recommendation here is my top pick not on Amazon – Seed. This is not available on Amazon but I wanted to list it here because it is also top notch! I actually rotate between the two products.
7. Desiccated Liver
Liver is one of the most nutrient-dense meats, offering a plethora of essential vitamins and minerals. However, it’s not a common part of modern diets. To bridge this nutritional gap, desiccated liver supplements are a practical solution. Opt for Ancestral Supplements Grass Fed Beef Liver Capsules to reap the benefits of this superfood without having to consume it weekly.
The power of supplements in menopause support
Menopause is a natural transition that every woman goes through, but that doesn’t mean you have to suffer in silence. Incorporating the right supplements into your daily routine can provide much-needed relief from the symptoms that can make this time challenging. From supporting bone health to reducing hot flashes, mood swings, and digestive issues, these 7 must-have supplements offer a holistic approach to managing menopause symptoms.
Remember, supplements should be used in conjunction with a healthy diet and lifestyle, and it’s always best to consult with a healthcare professional to determine the most appropriate options for your individual needs. Embrace this new chapter of your life with confidence and care for your body with the support it deserves.