Perimenopause Supplements: The Common Sense Approach Nobody Uses
Graced Health Podcast
Amy Connell, Host
If I were to come to you and say, "Hey, I need a new car. What should I get?" You would probably come back at me with questions. You would say, "Well, how big of a car do you need? Do you have a lot of kids at home? Do you transport a lot? What about your mileage? Will you be driving your car a long way and need really good gas mileage, or are you just doing really short bursts around town? How important is it for you to like the looks of it? How important is luxury to you? Maybe the question is, what kind of engine do you want? Do you want gas-powered? Do you want an EV? Because where you go might dictate whether or not you need gas or an EV." These are all the kinds of questions that you would ask me if I said, "What kind of car should I get?" This is kind of how I feel when someone comes to me and says, "What kind of supplements do I need?" Because we all have our own different goals.
We all have things that are important to us, nutritional elements that we are starting to pay more attention to, and some that maybe aren't really an issue — we get plenty of it, or it's just not as important to us. And I'm just going to tell you, that's okay.
If you clicked on this episode, you know that we are talking about supplements today. And I will say this is one of the things that has expanded and blown up in my 20-plus years as a fitness professional. We would hear about supplements occasionally, but now you cannot get on any kind of social media — you can hardly listen to a podcast — without getting some sort of ad about a supplement that's going to change your life.
I have done a couple of episodes on supplements before, but in today's episode, I want to take a common sense approach, which means we are taking the science, zooming out, and asking, "Does this make sense to me?" And I'll try not to overuse this analogy, but if I came to you right now and said, "What kind of car should I get?" and you said, "Oh my gosh, I love the Honda Odyssey. It's a great minivan," I would have said, "That would have been great 20 years ago when I had little kids. I don't need a minivan right now." We are being sold so many supplements that we don't need. So I want to take our time together today and talk about this, because the supplement industry — I don't really even know how else to explain it — we are just getting hit so many ways. So let's zoom back, take a common sense approach, and talk about that.
So the first thing I would say when it comes to supplements is: we want food first. Food is what God gave us to nourish our bodies. If we are having a protein shake for breakfast and a protein bar for lunch and taking all of the different things they say we should be taking, we're not getting that from food. And food is designed to have these micronutrients that so many supplements focus on. Food is designed to have bioavailability — to be absorbed in a particular way. So first, remember that we want food first, and then where we have gaps — and we'll talk about that — that's where supplements can be an option to fill in those gaps.
The other thing I would encourage you to ask before you purchase any supplements is, "Am I eating enough?" So often we under-nourish ourselves. Many of us — dare I say most of us — have grown up in extreme diet culture where we are always eating less than what our body needs in the name of thinness or having a particular body. It may be that if you eat the right amount for your uniquely designed body, you may already be getting adequate amounts of the micronutrients being pitched to us by the supplement industry.
Also ask yourself if you're eating a variety of foods. If you can see a lot of different colors on your plate — hopefully a lot of different kinds of plants and proteins — those all have unique nutrients that, when combined together, give us a well-rounded amount of what our body needs.
And I think it's also important to ask: what do we actually need? That's where blood work comes in. That's where a physician comes in. Go to your physician and get a panel of blood work. See what you might be missing. I know there are a lot of challenges in the medical industry, and quite honestly, I don't think it's the doctor's fault — I think it's mostly the insurance system — and we may not get as much time as we want. But your physicians are here to help you, so trust them and have a conversation. You can absolutely push back. You can absolutely advocate for particular panels you want run. But trust your physicians as well.
And then I would also say: if you're going to take a supplement, know exactly what it's for. If you can't explain why you're taking something, it might be time to question whether you actually need it. Supplements are often intended to fill a gap for a short period of time. So if you've been taking something for 20-plus years, do you still need it? Maybe, but maybe not. I think it is wise and discerning to ask why we are taking something and whether we still need it.
I do want to mention one recurring argument that I think is fair, but maybe not as dire as we are told — and that is this concept of our soil. We have overproduced on our land, and I do think there is some truth to that. However, does that mean that the banana I eat with my lunch has zero potassium? I don't think so. The research does suggest that soil nutrient levels are degrading, and that's something to keep in mind. But does that mean the nutrients are zero or significantly less? Not necessarily. So just something to keep in mind.
If you do want to take supplements, let's first talk about what to look for, and then let's talk about specific supplements that are commonly recommended as beneficial to women in perimenopause and menopause. First of all, this is going to be very condensed. I actually did a full episode — Season 22, Episode 9 — called "What You Need to Know Before Purchasing Supplements." You're going to get a lot more there, so if some of what I'm saying sparks interest, go back and listen to that. It came out on October 22nd, 2024.
So first: I highly recommend — and if you have been with me for any amount of time, you know what I'm going to say — get one that is third-party tested. This means that an independent agency has looked at the ingredients on the label and verified that yes, that is what it is. Otherwise, you don't know if you are getting more or less, or if there are additional ingredients that your body may not respond to well. So third-party testing is very important. Three of the larger certifying organizations are NSF, USP, and Informed Choice. It will often have a little label on the back if it is third-party tested.
Also be aware that if something says "natural" or "organic," that doesn't necessarily mean it is third-party tested, and it doesn't necessarily mean it is any safer from an ingredient standpoint than non-organic or non-natural supplements that aren't third-party tested. That label does not mean 100% safe. You still need to look for that third-party certification.
You also want to make sure you understand how much of something you are taking — especially if you are taking something in very high concentrations. I'm thinking specifically of B12. If you are taking high amounts of B12, make sure you let your physician know before doing other blood work. I took B12 supplements before — specifically when I was dealing with the effects of ciguatera, which is a toxic seafood poisoning that happened back in 2019. One of the protocols I was using involved B12, and the amount I was taking was something like 1,500% of the recommended daily amount. At the time, my body needed that. But be aware of what you are taking, because excess amounts can have detrimental effects.
Another vitamin that comes to mind is B6. Vitamin B6 can have a lot of wonderful benefits — it can support brain health and mood, help prevent anemia, and support heart health and immunity. But if you take too much, it can actually have negative effects. I have a friend who was taking a large amount of B6 and ended up having significant neurological issues — nerve problems. She went through all the CAT scans and testing, and at the same time, she stopped the B6 — we were having that conversation, and I said, "You might want to think about that." The problems resolved. So more is not necessarily better when it comes to supplements.
And I would also say: look for the red flags. Are they making claims that seem too good to be true? Are they hitting you right in that pain point, making you think, "This is it — this is the magic wand that will fix everything"? Because I hate to be the one to tell you this, but there is no magic wand. I'm sorry. Often, yes, a supplement can help in conjunction with doing other things — like just the basics of taking care of yourself, like sleep, stress management, and eating a variety of foods. Supplements can be helpful in tandem with everything else, but there is no magic wand. Trust me, I wish there was.
Now, for women in perimenopause and menopause — which, if you're listening or watching, is probably you — these are the supplements I consistently see recommended by people I listen to and trust.
The first is protein. And yes, if you are taking a scoop of protein powder, that is a supplement, not a food. Protein powder is absolutely helpful after we have our food. Again, let's not do a protein shake for breakfast, a couple of protein bars for lunch, and call it a day. Let's eat — some meat, some fish, some beans, some lentils — to increase our protein, and then add in protein powder on top of that if we want to. Some people don't want to do that, and that's okay. But we do want to make sure we are getting enough protein. I just did a common sense episode on protein that pulls together everything I have been learning over the last five or six years, and it's a shorter episode, so go listen to that.
The second is creatine. I also just did an episode on creatine. It's not just for bodybuilders. It is actually the most widely researched supplement out there. It is safe for most people — not for all people. If you have kidney disease, it is not recommended. But creatine can be really helpful. It has brain health benefits; it can support mood and energy; it can actually help you in your strength training sessions to get that one extra rep out. From a physiological and energy standpoint, it can be really beneficial. The general recommendation is between three and five grams of creatine a day, and consistency is important.
The third is vitamin D. Vitamin D deficiency is really common, especially in women. I live in the Houston, Texas area, and I remember going to the doctor when my kids were young — we were outside constantly — and she checked my vitamin D levels and they were low. I couldn't understand it. I was outside a lot. Sunscreen can impede your absorption of vitamin D, which may be part of it. A lot of us are very low in vitamin D. This is one you will find out about through blood work, so don't just assume — because you don't want too much. But if it's low, vitamin D is worth supplementing. It supports bone health, immune function, and quite a few other things. If you do supplement with vitamin D and have any concern about bone health — osteopenia or osteoporosis — I highly recommend pairing it with K2 to help with bone absorption.
The fourth is magnesium. I hear this recommended constantly, and that's because magnesium is used for hundreds of functions in our body. There are lots of different kinds of magnesium, so it's important to know which kind your body needs. Unfortunately, standard blood tests won't show the full extent of your magnesium levels, so this is one where you may need to do a little investigative research on yourself — pay attention to symptoms and learn a bit more about magnesium.
I do have an episode with Natalie Gerardo specifically on magnesium that is super helpful, so go listen to that if you want more. But briefly: I will get twitchy muscles, especially in summer when I sweat a lot, and I have found that I need magnesium malate because malate really supports muscle function. I know this because when I'm falling asleep at night, my quads will twitch and wake me up. That's something I've had to stay on top of — but that's magnesium malate. If you have sleep and anxiety concerns, magnesium glycinate may be helpful. L-threonate is really great for brain and cognitive support, and some studies suggest it can help with deep sleep. I'll be honest — based on my own sleep data, L-threonate doesn't really seem to make a difference for me personally. I've tried it several times and I'm not getting deeper sleep, so I've stopped taking it. If you have a compelling reason I should reconsider, reach out and let me know! You can click the link at the very top of the show notes to text me, or leave a comment on YouTube. Keep in mind that magnesium is not one-size-fits-all — you'll need different amounts depending on your needs.
Finally, omega-3s can be helpful. I have to correct myself here — somewhere in one of my 500-plus episodes, I said I was taking fish oil-based omega-3s, and then I turned my chia seeds around and realized my chia seeds had 2.1 grams of omega-3s while my fish oil only had 1.3 grams. I thought, "Why am I taking a supplement when my chia seeds have more?" I have since learned that's actually not an apples-to-apples comparison. Fish oil has EPA and DHA, which is the usable form of omega-3s. Chia seeds have ALA, which has to be converted into EPA and DHA — and that conversion rate is pretty poor, around 5 to 15%. So I was wrong about the chia seeds. I apologize! That said, chia seeds are still great for fiber, protein, and healthy fats. I still eat them — they're just not a reliable source of omega-3s for heart health. And heart health is a big reason we want omega-3s: they can increase HDL (the one we want high) and help with LDL (the one we want low).
So those are the five main ones I would suggest starting with, if you want to do supplements. And I would say — don't even do all five. Start with one. Which one? Well, which one is most important to you? If you are highly concerned about bone health, I would start with vitamin D and add calcium. If you really want to perform well in the gym and get stronger, creatine plus protein is a great place to start. It just depends — going back to the car analogy — what do you need? What do you want?
I don't want you buying supplements just because a 60-second reel on Instagram claims it's the next greatest thing and the one thing missing from your holistic health. People are selling something, and they have a reason to do that. I'm not knocking that — but I think we need to step back and ask, "Okay, but does this make sense?"
Which is exactly why I did this episode. I hope it gives you some guideposts. This is not a prescription. This is all about what your body needs, what your healthcare provider is recommending, and — let's be honest — what's your budget? Some supplements can cost a lot of money, and if we're not sure they're working for us, then all we're doing is producing very expensive urine.
Use your own common sense. Remember, nothing is going to be a magic wand. It is going to be a combination of healthful habits. You don't need the entire supplement aisle.
And I will admit — sometimes when I'm walking down that aisle, I think, "Ooh, that looks really interesting. That's a problem I have." Here's a challenge: notice the things on the labels. What I've started noticing is that they'll highlight how you'll feel rather than what the product actually is. It might say something like "magnesium for calm" or "for better sleep." I mean, I want to be calm. I want better sleep. But does that mean I need magnesium? Not necessarily. Maybe I just need to breathe — and stay tuned, we're going to have a common sense episode on breathing soon.
So you may not need the things the labels are selling you on. Maybe you need to do something else. Maybe you don't need anything at all.
I know a lot of this was high-level. This was not a deep dive. This was — I know I've said it several times — a common sense approach. Because we forget that we have that. You have it. I have it. Do I always use mine? No. Do you? I hope so. But if you don't, that's okay. You can start now — pull yourself out, think it through, and ask, "Does this make sense?"
Then go forward and choose the supplements that are right for you and your uniquely created body. Okay, that's all for today. Go out there and have a graced day.
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