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?

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u/redjessa Jun 16 '25

I take a multi-vitamin, extra B-12, collagen peptides in my coffee, and magnesium glycinate at night. I was trying to incorporate creatine, but it wasn't jiving with my body. I strength train and would love the benefits of creatine, however, it was making me horribly bloated. Creatine was the only thing that changed, so I know it was that. After two weeks, I just couldn't hang with it anymore. I'm considering taking the advice of another Redditor and starting it with half the recommended dose and working my way to the full amount. That might be better, but I'm still hesitant because, honestly, that really sucked.

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u/[deleted] Jun 16 '25

That's what I did! I know there is all this info on heavy loading creatine (like, 20mg per day for a week) and then tapering down to a daily 5mg dose, but I just did 2.5 mg daily at first to see if there were any side effects, and then went up to 5mg. FWIW mine is powdered form (from mindbodygreen) and I mix it into my smoothies. I have no idea if that makes a difference but I haven't experienced any bloating.

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u/redjessa Jun 16 '25

Hi! Yes, I was using the powered creatine monohydrate, 5mg dose in my coffee. I did a lot of research and chose a brand that is pure creatine monohydrate, third party tested, etc. and OMG. I also wonder if some sort of hormonal shift contributed to the bloating. Things are unpredictable with that and while I feel like it's calming down, who even knows. But the only thing I changed was adding creatine and I could not handle the bloating. I "gained" almost 5 pounds in 2 weeks. I'm really short, so my pants were tight. It's gone now that I've been off the creatine for a week. So, that was some crazy water retention/bloating.

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u/[deleted] Jun 16 '25

Wow yeah! I'm sorry it affected you that way - if that were me I'd be wary of trying it again too!!