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What Supplements I Recommend During Menopause and WHY

by: Dr. Mary Claire Haver

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. However, with that being said, for women our age entering and experiencing menopause, there are 4 key things we need:

  1. At least 25-30 g of Fiber daily: This can technically be attained via whole foods, but it usually is not. If you do not hit this goal (Carb Manager and other respective apps track how much you obtain from food consumption), I strongly recommend supplementation. The best options are those that combine insoluble + soluble fiber – I was not satisfied with any on the market, so I developed my own Galveston Diet Fiber Supplement.
  2. Omega 3:  This one 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. 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.
  3. 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.
  4. 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. Carb Manager and other respective apps track how much you obtain from your food consumption. Calcium promotes bone health and reduces your risk of bone fractures with age.
  5. Bonus Time! I also use a Collagen supplement, but more for the vanity benefits as opposed to health benefits. Collagen supplementation has been shown to decrease the appearance of wrinkles, improve the health of your skin and hair, and reduce cellulite.


Bottom line

I do not recommend any specific vitamins for menopause, but ensure you are getting enough of the above micronutrients via whole food. If not, supplementation is key. In the Galveston Diet Signature Program, we take an in-depth look at how to optimize your health via anti-inflammatory nutrition and dive into the specifics in the self-paced, online course. Check it out HERE.

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

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With an anti-inflammatory approach to nutrition, Dr. Haver has found an innovative solution that actually works at this time in our lives. The Galveston Diet can help women in menopause feel more confident in their skin.

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This blog provides general information and discussion about medicine, health and related subjects. The words and other content provided in this blog, and in any linked materials, are not intended and should not be construed as medical advice. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care worker.

Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or in any linked materials. If you think you may have a medical emergency, call your doctor or emergency room immediately.

The views expressed on this blog and website have no relation to those of any academic, hospital, practice or other institution with which the authors are affiliated.

While the information on the site was prepared to provide accurate information regarding topics related to general and specific health issues, the information contained in the site is made available with the express understanding that neither Dr. Mary Claire Haver,, nor the other experts on the site, nor the site itself, nor members of the Site are dispensing medical advice and do not intend any of this information to be used for self-diagnosis or treatment.


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