Recommended Supplements For Menopause

Let’s Talk About Vitamins And Supplements.

Honestly, one of the main questions I get asked is, “What vitamin do you recommend?” And my answer might floor you… I don’t.

I am not a huge fan of vitamins, as I think it is important to get our micronutrients from whole food sources. With that being said, for people our age entering and experiencing menopause, there are 5 key things we need:

Fiber

At least 25-35 g of Fiber daily: This can technically be attained via whole foods, but it usually is not. Tracking your nutrition in an app such as Cronometer can help you to determine if you hit this goal.  If you fall short, I strongly recommend supplementation. The best fiber supplement options are those that combine insoluble and soluble fiber.¹⁰  I was not satisfied with any on the market, so I developed my own Galveston Diet Fiber Supplement.

Fiber GDX Supplement

by The Galveston Diet

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Omega 3  

Omega 3 is a little tricky… There is no “gram goal” to aim for per se, but your ratio of omega 6:omega 3 fatty acids is important, especially in fighting inflammation. The Galveston Diet is NOT traditional keto, so the source of a majority of our fats needs to fight (omega 3s), rather than promote (omega 6s) inflammation.³ It is possible to get a sufficient amount of omega 3 via whole foods, but it is hard to do. For that reason, I recommend and always personally take an omega 3 supplement every day – there is no “harm” to be done, and it promotes a lower omega 6:3 ratio.⁴

Omega 3 + Vitamin D & K Supplement

by The Galveston Diet

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Turmeric

Roughly ~2 tsp of Turmeric per day: Turmeric is a spice that is the major source of curcumin. Curcumin has long been studied to have many preventative benefits to our health.⁵  Namely, it is an antioxidant and anti-inflammatory agent aiding in preventing oxidative stress and reducing overall inflammation in joints and overall tissue. Because of curcumin’s anti-inflammatory and antioxidant properties it is showing strong signs in research studies to impact, slow or prevent diseases associated with inflammation: Alzheimer’s, Metabolic Syndrome (MetS) and arthritis. In menopause stages, support for body composition, gut health, and overall reducing inflammation will support you. Using turmeric in recipes for curries, pastes, smoothies and soups can elevate your meals (~2 tsp) while providing a unique flavor and anti-inflammatory properties.  In addition, you may consider adding a turmeric supplement to your routine to ensure you are doing all you can to fight inflammation. Here is another source with suggestions on how to incorporate more turmeric into your diet.^6,7

Turmeric Supplement

by Galveston Diet

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Vitamin D

Roughly 600 IU Vitamin D: Vitamin D becomes increasingly essential with age, yet we tend to get less and less of it as we enter menopause. This vitamin is a “helper” for absorbing calcium, which is required for optimal bone health and preventing osteoporosis. Additionally, sufficient vitamin D has been shown to elevate your mood and increase cognitive performance.^8,9  Vitamin D is more easily absorbed when taken in conjunction with a healthy fat making the Galveston Diet Omega 3 + Vitamin D a powerful combination.

Calcium

Roughly 1200 mg/day of Calcium per day – again, this can be obtained via whole foods, but if you don’t hit this amount daily, I suggest supplementation. This is another case where tracking your nutrition in Cronometer is helpful in determining how much you obtain through your food consumption. Calcium promotes bone health and reduces your risk of bone fractures with age.

Collagen

Bonus Time! I also use a Collagen supplement, for the combined health and vanity benefits. Researchers conclude that collagen supplementation of 5-15g/day aids in improving joint mobility, agility, reducing inflammation (pain), and improving body composition and muscle recovery.³  Collagen supplementation has been shown to decrease the appearance of wrinkles, improve the health of your skin and hair, and reduce cellulite.  The Galveston Diet Skin Boost Plus by Sparkle Wellness contains VERISOL Bioactive Collagen Peptides, which has been clinically proven to boost the skin’s collagen levels by up to 60%.^{11, 12}  

Skin Boost Plus

by Sparkle Wellness & The Galveston Diet

buy it now

Bottom Line

I do not recommend any specific vitamins for menopause, instead I want to be sure you are getting enough of the above micronutrients via whole foods. If not, supplementation is key. In the Galveston Diet Signature Program, we take an in-depth look at how to optimize your health through an anti-inflammatory approach to nutrition and dive into the specifics in the self-paced, online course. To learn more about Galveston Diet supplements, feel free to browse our catalog HERE.

As always, talk with your doctor to discuss any medical questions or concerns you may have.

References

1. Kopp, Wolfgang. “How Western Diet And Lifestyle Drive The Pandemic Of Obesity And Civilization Diseases.” Diabetes, metabolic syndrome and obesity : targets and therapy vol. 12 2221-2236. 24 Oct. 2019, doi:10.2147/DMSO.S216791
   
2. Shi, Zumin. “Gut Microbiota: An Important Link between Western Diet and Chronic Diseases.” Nutrients vol. 11,10 2287. 24 Sep. 2019, doi:10.3390/nu11102287
   
3. Simopoulos, Artemis P. “An Increase in the Omega-6/Omega-3 Fatty Acid Ratio Increases the Risk for Obesity.” Nutrients vol. 8,3 128. 2 Mar. 2016, doi:10.3390/nu8030128
   
4. Simopoulos, Artemis P. “Omega-3 fatty acids in inflammation and autoimmune diseases.” Journal of the American College of Nutrition vol. 21,6 (2002): 495-505. doi:10.1080/07315724.2002.10719248
   
5. Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A Review of Its Effects on Human Health. Foods (Basel, Switzerland), 6(10), 92. https://doi.org/10.3390/foods6100092
   
6. Lorencz, K. (2022). Four Foods High in Curcumin, and How to Use It to Quell Inflammation Retrieved: https://www.livestrong.com/article/142078-foods-with-curcumin/
   
7. Hewlings, Susan J, and Douglas S Kalman. “Curcumin: A Review of Its Effects on Human Health.” Foods (Basel, Switzerland) vol. 6,10 92. 22 Oct. 2017, doi:10.3390/foods6100092
   
8. Naeem, Zahid. “Vitamin d deficiency- an ignored epidemic.” International journal of health sciences vol. 4,1 (2010): V-VI.
   
9. Yin, Kai, and Devendra K Agrawal. “Vitamin D and inflammatory diseases.” Journal of inflammation research vol. 7 69-87. 29 May. 2014, doi:10.2147/JIR.S63898
   
10. Lottenberg, Ana Maria Pita, Fan, Patricia Luriko Tomita and Buonacorso, Vivian. “Effects of dietary fiber intake on inflammation in chronic diseases.” Einstein (São Paulo) [online]. 2010, v. 8, n. 2 [Accessed 30 August 2022] , pp. 254-258. Available from: https://doi.org/10.1590/S1679-45082010MD1310
    
11. Proksch, E, Zague, V, Segger, D , Degwert, J and Oesser, S. “Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis.” 2014;27(3):113-9. doi: 10.1159/000355523. Epub 2013 Dec 24. PMID: 24401291 DOI: 10.1159/000355523
    
12. Schunch, Michael, Zague, Vivian, Oesser, Steffen, and Proksch Ehrhardt. “Dietary Supplementation with Specific Collagen Peptides Has a Body Mass Index-Dependent Beneficial Effect on Cellulite Morphology.” 2015 Dec;18(12):1340-8. doi: 10.1089/jmf.2015.0022. Epub 2015 Nov 12. PMID: 26561784 PMCID: PMC4685482 DOI: 10.1089/jmf.2015.0022