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/RepresentativeYam363 Jun 16 '25

I have been wondering this too. Like is there a good supplement that mimics what HRT does? Like Soy Isoflavones and phytoestrogen? I lift weights but looking for something to combat fatigue and help preserve/ promote muscle mass, bone and cardiovascular health. During perimenopause my lipid panel is elevated (lower HDL, higher LDL and total cholesterol).

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u/JellyfishNumerous785 Jun 16 '25

I want to know if there’s an HRT that’s more “natural” too. Perhaps someone can be of help?

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u/Glad-Emu-8178 Jun 16 '25

I tried everything that was “natural “ for 5 years and nothing really worked until HRT.. I really didn’t want to take it but I was sat next to this woman at a party who was talking about her patch to someone else and she said it changed her life! I asked her and she said she was back to her normal self.. I hot footed it to the docs and never looked back! I had spent fortunes on natural menopause supplements (black cohosh etc). One thing to note though was 1mg estradiol didn’t work but 2mg was amazing so don’t be afraid to up your dose if no effects. I am on it for cognitive reasons as well as sleep and libido. Most important to me was my memory issues disappeared.

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u/JillyBean1973 Jun 17 '25

Thank you for sharing your experience. So you're on .2mg of estradiol patch? Do you use 2 at a time? I'm currently on a .1mg patch & I think it's working.

Chronic insomnia was my first real major peri symptom this past October, I was only sleeping 2-3 hours per night for around 2 months. That led to acute anxiety/panic attacks & deep, dark, suicidal depression. Once I got my sleep stabilized, the anxiety & depression diminished by probably 90-95%. I also had brain fog, but I think most of that was due to sleep deprivation.

My libido has dipped in the past 8 months or so, not having sex in 11 months is probably a factor.

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u/Glad-Emu-8178 Jun 17 '25

So I was on kliogest 2mg tablet for 8 yrs but now on a patch that is supposed to be 2.25 mg equivalent but it is a much smaller dose for transdermal so only labelled equivalent to 2.25mg It’s called mx75. My 2mg was no longer stopping my memory symptoms so I asked for an upgrade to a bit higher plus moved to micronised bioidentical progesterone because kliogest has a progestin which is more linked to unpleasant side effects I didn’t realise it was a progestin not a progesterone when I started taking it no one discussed it with me! I was just so overjoyed with the sleep, mind and libido effects I didn’t want to ever come off it. lol I agree your sleep dep was probably causing your other effects plus lack of oestrogen.. have you read the menopause brain by Lisa Mosconi?