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To supplement or not to supplement through menopause?

With one billion women worldwide going through menopause, while searching for education, support and tailored wellness solutions, it is no wonder that we are a huge target market. Across social media we are offered some powerful promises and some very appealing offers at this vulnerable time.

As our metabolism changes, we do start to have different nutritional requirements. Being a nutritional therapist, I always advise food first, and in an ideal world a balanced diet will provide all the nutrients we need. Insufficiencies come about for different reasons, consider the soils being deficient of minerals, stress depleting our nutrients, illness, injury and our health ambitions.


4 key supplement recommendations


Magnesium Bisglycinate: Magnesium supports energy levels, muscle function, reduces cramping, and promotes better sleep. It is water soluble, not stored in the body, constantly lost via sweat, tears, urine. There are many forms of magnesium available. Magnesium citrate is most helpful for constipation, while the glycinate form is well tolerated and more useful for conditions like anxiety, insomnia, chronic stress, and inflammatory conditions.

Divide doses morning and evening of 100mg. Transdermal magnesium oils and lotions work directly on areas of aches and pains. Magnesium flakes or Epson salts in the bath will relax tight muscles and increase serum magnesium levels.

Omega-3 Fatty Acids: These healthy fats can reduce inflammation, support heart health and alleviate mood swings. Only available from oily fish, walnuts, chia and flaxseed are often low in our diet compared to omega 6 which is in many foods, we want to get closer to a balance.

Include a vegan algae or fish oil supplements 1000mg per day. Available as a soft gel capsule (fish gelatine rather than bovine gelatine is a clue to the quality of the product)

Vitamin D3 with K2: Menopause increases the risk of osteoporosis due to a drop in estrogen levels. D&K work together to maintaining bone health.

Being a fat-soluble vitamin D is well absorbed via the mucous membrane inside our mouth, spray or liquid drops are ideal. Aim 4000 IU of vitamin Ddaily between October and May, lower the dose in summer. Consider a simple at home finger prick blood test to help understand and optimize your level.

B Vitamins: especially B6 and B12, can improve energy levels, brain function, and mood regulation.

 A daily B-complex is helpful as all the B vitamins work together as part of our cellular energy cycle. Methylated B vits can be easier for the body to use, if you have digestive symptoms consider one that is higher in B12.

There are many more such as Vitamin C helping you to build your own collagen v hydrolysed collagen powder. Gut health being the key to being able to absorb many of these products and the benefits of prebiotics over probiotics for mantaining and improving our gut health.

Working with a therapist can help you make the best choices for your personal symptoms and understand what, why and how to get the most benefit for your money.

Tips for Choosing Supplements

Always discuss any new supplements with your doctor, especially if you have underlying health conditions or are taking other medications.

Choose high-quality supplements from reputable brands to ensure you're getting the most effective and safe products.

Avoid if ‘bulking agent’ is the first ingredient, or too many non-active, unnecessary ingredients, these can irritate the gut lining defeating the point!

Brands I work with are science backed with plenty of educational material, practitioner support and are often involved in clinical trials.

Start slow, introduce one supplement at a time to monitor how your body responds and avoid potential interactions.

Remember, there's no one-size-fits-all solution, it's all about finding what works best for you.

If you feel confused by all the options or have a cupboard full of jars and bottles, let me help. Book your personal supplement review and to get a 20% discount code for effective, recommended, reputable, quality brands.


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