5 Supplements To Consider Midlife

There has been a lot more attention around Menopause recently, and for good reason.

All women will go through Menopause and spend about one third of their life in Peri or Post Menopause. And it goes way beyond hot flashes and the menstrual cycle ending.

Every organ system in a woman's body is affected during this transition.

Here are 5 supplements that may actually benefit you during this time. As always consult with your physician prior to usage.

Calcium 

With the decline of estrogen we need now more than ever help in preserving our bone density.

Getting enough calcium in our diet is very important. Foods that contain higher amounts of calcium are almonds, oranges, garbanzo, white, and pinto beans, dairy such as milk and yogurt and leafy greens like kale and spinach.

If you find it difficult to get enough in your diet consider supplementing to get 1,000 mg a day.

‌‌Vitamin D

We are able to generate some vitamin D through exposure to the sun but we also need to consume it as well.

We also need vitamin D to assist in the absorption of calcium when rebuilding bones.

Salmon, eggs, mushrooms, and milk are good sources of vitamin D.

600-1000 IU/day is the recommended supplementation amount if you find yourself low in vitamin D.

Protein.

With age women’s protein needs increase, especially entering perimenopause and if you are active.

While I suggest whole foods first, supplementing with a protein powder can be helpful if you have difficulty meeting your daily needs.

Lean meats, cottage cheese, eggs, greek yogurt, and fish all can be good sources of protein.

‌Aim to get 1g of protein per pound of bodyweight (or goal body weight if you have a weight/fat loss goal ) each day.

‌Creatine

Creatine is a natural substance that helps muscles contract and produce energy, especially during exercise.

It is found in meat and fish, and the body also produces it in the liver, kidneys, and pancreas

Using 5 mg/day can help build muscle with a strength training program and can help you recover better. It also has cognitive benefits as well.

Omega 3 Fatty Acids.

When estrogen declines women are more susceptible to heart disease.

Cardiovascular disease is the leading cause of death for women over 50–which means women in menopause.

‌Omega 3s can help with blood pressure, slow the buildup of plaque and help your body function better as a whole. They also support brain health.

Adding more fish, seeds, and nuts in your diet can boost omega 3’s.

800-1,000 total IU/day is recommended. to supplement if necessary.