Supplement recommendations?

[Kazeragi]

Hi! I think I have my HRT at a stage that's working for me (oestrogen gel and mirena). However my general health is not great and my GP has suggested trying a supplement that's specifically for menopause. I currently take a multi vitamin and vitamin d.
I just looked on the boots website and there are so many of them I don't know where to begin.
Is there anything I should definitely be looking for? I just need a boost for my immune system I think.

No one should need supplements if they have a healthy diet (apart from Vit D in the winter.)

maybe something like this ? https://zoe.com/learn/superfoods

https://zoe.com/learn/category/healthy-living

I love a supplement!LOL😁
I take vit D, turmeric, allicin(garlic), magnesium, omega 3, small dose calcium, B12 and iodine!
Its not random though, they are all for specific things and thought out carefully.

If you arent sure though I would recommend using one of those on line food trackers and record your diet religiously for a couple of months.
They will give you an idea of what vitamin or mineral you might be lacking and you can try and add foods in to cover any gaps first before having to take supplements.

Thank you, I appreciate your replies. I think my diet is ok, although I know there is always room for improvement. I do everything else "correctly" - sleep, exercise, HRT - but unfortunately this hasn't prevented me from becoming unwell. My blood tests have not shown up any deficiencies. So I'm a bit in the dark about what's needed!

How do you feel in yourself?

You mentioned your general health not being so good?

I think unless you are super-restricted in what you can eat getting nutrients from your diet is much more effective - so many things that seem promising in diet based studies show no benefit in tablet form, with the possible exception of vitamin D in the winter and B12 for vegans. Getting comfortably above 5 portions of fruit and veg of varied types and colours should really help to make sure you are getting all you need.

I seem to be constantly picking up viruses and not recovering from them in terms of post viral fatigue. GP suggested a more specific menopause supplement rather than my bog standard multivitamin

I genuinely don't get your GP's train of thought on this.

If it's viral thing you have, that's your immune system that's weak and the best way to improve that is food, sleep and lots of exercise.

If it was menopausal symptoms the first tack would be to increase your estrogen.

Supplements for the menopause tend to be ones that are hardly any different to multi vits (unless they are herbal trying to cure flushes etc) and there is no evidence they work anyway.

I know...I agree...I just asked her in desperation really, if there was anything I could do to speed up the recovery process and that was the suggestion. I can't exercise at the moment unfortunately, can't do more than basic tasks really.

Exercise is the main influence on activating your immune system.

Are you too poorly to exercise?

Even a 20 minute brisk walk every day is a start and will help.

Swimming is wonderful for mental and physical health OP, even if you just pootle about in water to begin with you may feel better. A lifesaver for me, I was literally creaking when I started and now I'm back in the gym.

I'm very wary of exacerbating any post viral fatigue. I was very fit prior to this, so no stranger to exercise, but at the moment going for a shower and getting ready is leaving me wiped out.
I swim regularly and am keen to get back to that.

You should to try to get back even if it's 10 minutes twice a day, as otherwise you're stuck in a vicious circle of low immunity and getting ill again.

You won't exacerbate fatigue by doing a few minutes a day and building up. Quite the opposite.

I agree with you...but then keep reading dire warnings about not pushing through fatigue...I guess it is a balance.

I take several including one specifically for peri-menopause from Holland and Barrett. I also take b12, magnesium and a vitamin c effervescent when I remember.

I'm not on any HRT medication prescribed by the Dr. This seems to work for me.

I had a similar issue a few years ago and I'm afraid I think the answer is time. I found a probiotic helped. Garden of Life - but they seem to have increased in price. Also a short daily 10 minute walk in fresh air and then gradually up the time period and speed.

I now take vit D, Omega 3, magnesium and collagen.

Pushing would mean running 10K every day not a gentle walk of 10-15 mins!

At this stage, the 10 min walk feels like a 10k!

Hi OP,

I've been taking these ones which have a mix of ingredients including vitamin D and I think they have helped with my fatigue.

https://templeofvitality.co.uk/products/hormone-harmony-gummies

They're gummies though which you might not want (I hate swallowing pills so prefer gummies)

I have also been exercising which is definitely helping. I've now worked up to 5K for running but it took me a while. I started with 1k first and built up slowly.

I've also been doing some Jillian Michaels weight workouts to help with loss of muscle and I find them really effective, plus you don't actually need bags of energy.

Definitely don't push through post viral fatigue. GPs often suggest supplements because there is nothing else they can give you for it! If your blood levels are fine, then as @JinglingSpringbells says, you probably don't need them.

What I would do though is look at one of the supplements for recovery that have things like zinc in them that aren't measured in blood tests. Something like Sambucol or Metatone. But ideally rest is the best thing.

There is also a theory that shows people who are worst affected by post viral fatigue have low testosterone. So that might be something you get measured at some point to check to see if a supplement would help as you can get that as part of your HRT.

Don’t buy supplements from the high street (Boots, H&B etc) as they’re full of shit and not very good for you.

Look online. I take Dr Vegan MenoFriend and Multivitamin which are excellent.

How long have you been suffering with viruses?

Anecdotally there were some really long lasting viruses this winter. I had one that lasted nearly 2 months. Never had anything like it before

@Bridgetoo this most recent batch has been since early March, but I was unwell most of Dec too, so it didn't feel like I had much time "off" in between!

Sorry I can't remember individual names and not good at working this app! But that's disappointing re Boots supplements. What is in them? I've just bought a whole lot unfortunately...will look online when they run out.

Also interesting re testosterone...there is a private menopause clinic near me,I have wondered about getting hormones checked, as because the coil= no bleeds, I don't know whether I'd still be having periods or not!

I agree with the above regarding testosterone. I have recently started it and it has been a complete game changer for me, I have so much energy and feel great on it. I do exercise though and I understand that if you don't you can experience weight gain on it. How is your libido? If low that is the main sign your testosterone is low.

I would get a hormone check, you need to make sure your oestrogen is at the right level first as if it is too low testosterone just coverts to oestrogen.

Thank you! I think I might get my hormones checked...because of the mirena I have no clue what's going on cycle-wise