We definitely want to do our best in getting most of our nutrients in via regular food but…. We are tired. We are busy. And sometimes we just wanna take the easy way.
That’s fine. This time in our life, we have so much going on- it is totally ok to supplement with some of the things that have shown to be helpful in easing the unpleasant experiences that we sometimes have.
You know …. the brain fog, fatigue, hot flashes…..
These are some of my favorites in setting myself up for feeling my best and supporting who I want to be:
Protein Powder: As women we tend to not come close to our daily protein needs. Adding in a supplement can help you meet your protein requirements for the day simply and quickly! Look for one that contains minimal ingredients and has about 20-25 grams of protein per serving. Grass-fed whey protein is the “gold standard” of powders and is the most absorbable and easiest to mix with most things. My favorites are from True Nutrition.
Creatine: Creatine supplementation has been found to improve cognitive performance, and enhance bone health in menopausal women. Even though our body can produce this naturally- it’s not at the amounts we could really use during this phase of life to support the demands we have every day. If you are interested in incorporating it in your routine, try this one!
Pink Himalayan Salt: Table salt is chemically produced, and requires much more from our bodies to clear it out of excess sodium. Himalayan salt is a pure and unprocessed product that has minerals and trace elements that are beneficial to us hormonally. Loaded with magnesium, potassium, and zinc it helps the body create an electrolyte balance that allows the gut to better absorb nutrients and also lower blood pressure. During menopause, these elements are crucial to maintain wellness and even thrive during this transition period.
Essential Amino Acids: Amino acids are vital to our overall health, but during menopause there can be some increased benefit to having a boost in this supplement. They can help supply your muscles with important nutrients to help repair muscle tissue after resistance training, aid in muscle fatigue, and also stave off brain fog that can be a troublesome symptom during this phase of life. I LOVE the THORNE products.
Magnesium: Magnesium is a great supplement for energy metabolism that may also be able to decrease symptoms of hot flushes, insomnia, palpitations, and irritability, as well as help with muscle aches. CLICK HERE FOR MYFAVORITE .
Electrolytes: Fluctuations in fluid levels can greatly impact the nutrient balance in our bodies during this transitional time. An electrolyte supplement can boost this balance and provide some relief to support energy levels, combat fatigue, and stave off hot flashes. This has been a gamechanger a must for me!
Vitamin D: Nearly 80 % of women are deficient in Vitamin D despite it having been shown to alleviate some of the negative experiences during the menopause transition. It is important for maintaining and strengthening our bones as well as lowering our risk of developing osteoporosis. It also has been shown to help with sleep and mood regulation. Taking it with Vitamin K can be an extra boost in helping you to absorb calcium to keep those bones strong!
Omega-3s (Fish Oil): Omega-3s are “Essential Fatty Acids” meaning that your body is not able to produce them on its own, and you MUST consume your Omega-3s from an outside dietary source. Omega 3s provide a power punch to reduce inflammation in the body, increase your ability to burn fat, strengthen your immune system, improve circulation, and improve good cholesterol.