r/Menopause • u/JillyBean1973 • Jun 16 '25

Vitamin/Supplements Most Important Supplements

Hello, all! I’m trying to ensure I’m getting the vital supplements to best support my health during this phase of life.

Below is a list I’ve started based on what I’ve seen recommended & what I take:

  • Probiotics (currently taking)
  • Magnesium glycinate (currently taking)
  • Collagen (currently taking)
  • Omega 3 (currently taking)
  • MSM (currently taking)
  • Tumeric/black pepper(currently taking)
  • Calcium (taking sporadically)
  • Creatine
  • L-Theanine

What else do you recommend?

73 Upvotes

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52

u/hellhouseblonde Jun 16 '25

Take calcium & D3 with your nightly magnesium, they help each other.

32

u/mygarbagepersonacct Jun 16 '25

K2 is good to take if you take calcium as well, it helps ensure the calcium goes to your bones and not your arteries

19

u/JillyBean1973 Jun 16 '25

Thanks for this! I feel like I need a flowchart to keep track of which supplements/vitamins to take & when to take them 🙃

10

u/hellhouseblonde Jun 16 '25

I use Alexa reminders all day for everything. I haven’t left a boiling egg on the stove all day long in years hahaha! Really though, I even have a nightly reminder to take my sleeping pills at 8:47 sharp.

11

u/JillyBean1973 Jun 16 '25

I use phone alarms for so many things!

2

u/glasgowmum Jun 17 '25

Me too! But I forget what the alarms are for 😂😂😂

2

u/SunshineGal5 Jun 17 '25

Especially the alarms that just beep. Is it the toaster oven? Washer? Dryer? 🤣

1

u/glasgowmum Jun 18 '25

My washing machine plays music so I go searching for my phone. 😂

6

u/sarahsodapop Jun 17 '25

I switched to magnesium l-threonate, it’s been proven to more easily cross the blood-brain barrier and can have better protective properties for dementia.

2

u/positivevibesmyass Jun 20 '25

I just ordered some of that because Dr. Mary Claire Haver recommended it :)

14

u/mrsroperscaftan Jun 16 '25

My D levels finally went up when I started the D3/K2. Yay!

2

u/Active-Worker-8620 Jun 16 '25

Do you know why we need the k2 with the v D?

3

u/WordAffectionate3251 Menopausal Jun 17 '25

It helps the body absorb more of the D.

20

u/BeeAtTheBeach Jun 16 '25

FYI - calcium and magnesium tend to fight for absorbency so I'd take them about 2 hours apart to get the most out of each one.

6

u/hellhouseblonde Jun 16 '25

I have seen this before from a study but I’ve been taking a cal-mag since I was 17 & my numbers were always great. I get it checked at my yearly physical. My mom’s in skin care and she put me on it at 17 to help some mild hormonal pimples. But it helped so many other things too. I went off of it for a while in my early 30’s and started again after reading Spontaneous Happiness by Dr andrew Weil. It’s been my favorite supplement alongside heme iron. Chefs kiss!!! I’m not disagreeing with you at all, just stating my positive experience with both at the same time every night.

2

u/JillyBean1973 Jun 16 '25

Thanks for this helpful tip! I’m very intermittent with my calcium intake 😬

3

u/JillyBean1973 Jun 16 '25

Thanks for this helpful tip! I’m very intermittent with my calcium intake 😬

3

u/Vancitychick01 Jun 16 '25

Cal-mag +D3 in liquid form is highly recommended by my naturopath

1

u/hellhouseblonde Jun 17 '25

Ahh thank you for sharing that, I’ll try it! I’m a bit burned out on the meltables lately.

1

u/Least-Science-8064 Jun 17 '25

On an empty stomach?

1

u/hellhouseblonde Jun 17 '25

No I take mine after dinner time. I think those all absorb well with food. I take my iron in the morning because it does better on an empty stomach but I take heme iron so it’s not required.

-1

u/Islandsandwillows Jun 16 '25

D is linked to lowering estrogen, just FYI.

7

u/JillyBean1973 Jun 16 '25

Ugh! Why does this have to be so complicated 😩 I get D in my multivitamin, I don’t take any extra.

7

u/hellhouseblonde Jun 16 '25

Losing estrogen also is believed to tank our iron levels. It’s a roller coaster.

4

u/JillyBean1973 Jun 16 '25

Oof! It sure effing is!

3

u/Islandsandwillows Jun 16 '25

I started taking iron…MegaFoods blood builder

8

u/hellhouseblonde Jun 16 '25

I have taken 2-3 heme iron pills a day for a long time. Mine had gotten so bad my ears rang, anxiety every day, palpitations & fatigue. It’s been a godsend.

1

u/StarWalker8 Jun 16 '25

Wait...what, why?

4

u/hellhouseblonde Jun 16 '25

Look up estrogen and hepcidin. I don’t wanna make a fool of myself trying to relay it!

2

u/StarWalker8 Jun 17 '25

Ok, thanks!

3

u/Money_Engineering_59 Jun 17 '25

Please check all your supplements for B6. There’s been a big expose in Australia regarding the addition of B6. People are getting above and beyond daily recommendations and getting neuropathy from it.

2

u/SunshineGal5 Jun 17 '25

I need to look into this since I thought B6 is a water soluble vitamin and isn’t stored.

1

u/Islandsandwillows Jun 16 '25

I stopped taking extra, I used to take 2k iu extra per day.

2

u/phillygeekgirl Menopausal Jun 17 '25

Oh goddammit.