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  • Menopause supplements

  • Sources:

    Here are key insights on menopause supplements as discussed in the Huberman Lab podcast:

    Recommended Supplements for Menopause

    1. Creatine:

      • Suggested for women of all ages, it's noted for enhancing brain health, mood, and gut health. The recommended dosage is typically 3 to 5 grams of high-quality creatine, such as Creapure, to minimize side effects like gastric distress 1.

    2. Vitamin D:

      • Important for overall health, especially in cardiovascular, muscular, and brain functions. It's also vital for the absorption of iron, making it crucial during menopause 1.

    3. Turmeric:

      • Mentioned for its anti-inflammatory benefits and potential support with hot flashes, though it should not replace estrogen therapy 2.

    4. Bioactive Collagen:

      • Associated with improvements in bone density among menopausal women 2.

    5. Fiber:

      • Many patients are found to be deficient and it is recommended for overall health improvements 2.

    Additional Strategies

    • Resistance Training: Maintaining or increasing muscle mass is emphasized as vital during menopause.
    • Behavioral Interventions: Incorporating cognitive behavioral therapy may be helpful, although it's not a cure for menopause-related symptoms.

    General Observations

    • Lack of Robust Evidence: While various supplements are discussed, especially those targeting hormone pathways, many lack strong supporting data for effectiveness specifically in menopause. Dr. Mary Claire Haver notes that most popular supplements do not significantly alleviate menopausal symptoms 2.

    For a more comprehensive view, consider checking the following episodes where these topics are elaborated:

    • Dr. Mary Claire Haver: How to Navigate Menopause & Perimenopause for Maximum Health & Vitality .
    • Dr. Stacy Sims: Female-Specific Exercise & Nutrition for Health, Performance & Longevity .
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