Do You Have a Safety Net?
Jersey City
June 7, 2024
Hi there!
I get a lot of questions about supplements. “Do I need a supplement? How much should I take? Which ones should I take?”
Today I’m going to give you a quick lesson in supplements. Next week I’ll talk specifically about creatine. If you’ve been curious about creatine or supplements in general, keep reading. BTW -if you’d like me to take a deep dive into a particular supplement, let me know by answering this email.
So, what’s the deal with supplements? And what do you need to know about supplements and menopause?
Think of supplements as your safety net. It’s rare that anyone eats a perfectly well-balanced diet all the time. Taking supplements is like having a safety net. They give you added nutrients when you haven’t gotten everything you need from your diet.
Your body absorbs more nutrients from food than from supplements. Food should always be your first choice for a healthy diet. Only 20% to 50% of vitamins (taken orally) are absorbed.
There are a lot of supplements on the market that claim to be specifically formulated for menopausal women. These are usually meant to relieve menopause symptoms. Sometimes they work and sometimes they don’t. Every woman will experience menopause symptoms differently.
Here’s what you can do:
· Eat a nutrient dense diet
· Take a high-quality multivitamin that has calcium & vitamin D
· Work with a clinical herbalist if you want to try herbs
· Talk to your doctor about what you may be lacking and what supplements you need
· Work with a nutritionist who specializes in menopause (like me 😊)
Two of the nutrients that are low or lacking during menopause are calcium and vitamin D. Your body needs vitamin D to absorb calcium. Together they are essential for preventing osteoporosis. You should probably add these to your diet.
Supplements aren’t regulated. How do you know if you’re taking a high-quality supplement? Look for vitamins and supplements that have 3rd party testing. This ensures quality. I also recommend looking at the bottle and making sure it has an expiration date and a batch number.
Some companies make pharmaceutical grade supplements or professional supplements which are high quality. These include Thorne, Vital Nutrients, Nordic Naturals, Pure Encapsulations and Wise Woman Herbals. There are others and some supplements that are not on this list are also high quality. High quality will rarely be a store brand. And capsules are easier to absorb than pills. I would advise against taking huge horse pills. They are too hard to swallow and absorb.
Hopefully this was helpful. If you have questions, please get in touch.
Be well,
Laura
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