I need some vitamins/ supplements but what?

[SoWhatLah]

I’ve been advised to do a little extra to support myself. I’ve a bit of anxiety (getting overwhelmed with minor things), and a bit of trouble sleeping.

I’m now keeping my Mirena coil in till 8 years (now licensed at this apparently) as it saved my sanity and I don’t want to go back to my old self. I’ve been told by my practitioner that I’m post menopausal now (I’m 55) and that I’m managing this all well.

I’m taking nothing though. I’m exercising like an Olympian, eating really well and taking care of myself but I’m taking no supplements to support menopause and my high energy family, work and exercise.

My practitioner mentioned picking up some Menopace, and possibly Ashwangantha and Magnesium. Can I take all this together?

I’m not looking for HRT. I’m post menopausal now, and I’ve come this far without it. I just need something to support me in a very busy time which runs alongside the menopause.

Is your practitioner experienced in HRT?

Being brutally honest, there is no proof that any supplements work. The RCOG and the British Menopause Society have looked into the science of all of this. They have reports online if you search for them. Your GP ought to know this.

Some herbs appear to help some women but the placebo effect is 40% (quote from the BMS.)

I don't know why your doctor has ruled out HRT. They seem to be downplaying your symptoms and suggesting other things that may or may not help.

HRT is not just for peri menopause. Many women don't start it until 55 or older when their estrogen has fallen further.

Some women have symptoms like insomnia and anxiety for years and years.
I'm not saying you will, but it's not realistic to say at 55 that you're through it all - as you're not.

The Mirena doesn't work to boost mood - in fact many women find it makes them low.
It's used alongside estrogen as part of HRT, but it's the estrogen that helps the symptoms.

You could experiment with herbs but it could be a waste of time.

Do you feel your GP has brushed you off and is maybe even 'anti HRT'?

@SoWhatLah Hi there I am a trained medical professional and boxing coach. I have first hand experience and knowledge both personally and professionally in women’s health/mental health and menopause.

You’re already doing an incredible job prioritising your health and well-being—exercise, nutrition, and self-care are all powerful tools for navigating post-menopause. It’s great that you’re looking into additional support!

Yes, you can take Menopace, Ashwagandha, and Magnesium together, as they each support different aspects of post-menopausal health:

🔸 Menopace– A good all-round multivitamin for menopause, with key nutrients like B vitamins, calcium, and vitamin D for energy, bone health, and hormone Ashwaganda – Helps with stress, anxiety, and sleep by supporting cortisol levels and the nervous system. Spikes in cortisol/stress high impact exercise will steal oestrogen so focus on low impact exercise.
🔸 Magnesium – Supports muscle relaxation, sleep, and energy production. Magnesium glycinate is great for relaxation, while citrate is better for digestion. You can create your own personalised stack.

They work well together, but if you’re on any medications, it’s always good to check with your GP or pharmacist to ensure there are no interactions.

Since you’re post-menopausal, keeping an eye on bone, heart, and cognitive health is key. As you don’t now have the added protection or benefit of your hormones/HRT. You might also consider omega-3s (for brain and heart health)and collagen (for joints, skin, and bone strength).

As you’ve come this far without HRT, it’s about what works best for YOU. Your approach to wellness is inspiring—keep listening to your body, and make small tweaks as needed to keep thriving! Just remember that your body will need time to adjust to the supplements you start taking so you may not feel immediate relief so give what ever you’re taking a good amount of time to take effect.

www.nutraingredients.com/Article/2021/10/27/Ashwagandha-root-extract-shows-efficacy-for-menopausal-symptoms

@SoWhatLah https://drbrighten.com/magnesium-for-menopause

I have created my own menopause stack and feel 1000% better in all aspects. I gave it a good month before I decided if it was having any benefit tbh I noticed it after a week which only improved. Whether placebo or not the point is if it works it works. If you think you can you can if you think you can’t you can’t. Placebo effect is profound studies have proven this all over the world. 😍 Hopefully this gives you some perspective/insight/clarity. X

I don't think this will affect you OP but in case any lurkers are reading then Ashwangantha should be taken with care as it can make auto immune conditions worse, including RA. It is not a harmless herb.

I would just start taking a general multivitamin with iron since you aren't obviously lacking in anything tbh.

@Menoglow I'd be wary of linking to herbs etc where the article is actually an advertorial for the product with selective use of research.

The BMS as a source of information is very unbiased and seems to be under-used.

But herbs etc are not always naturally 'safe' and some do come with serious side effects especially liver disease if used in the wrong doses or for too long.

@SoWhatLah It's best to do your own research from reputable sources, because the placebo effect means that some women will respond to some herbs and others won't.https://thebms.org.uk/wp-content/uploads/2024/09/04-BMS-ConsensusStatement-Non-hormonal-based-treatments-SEPT2024-A.pdf

Page 4 looks at supplements and herbs

You won't need any vitamins other than Vit D. If you're having a healthy diet, with no limitations, you'll be getting all you need. Taking excess means it's all excreted in urine, and is literally money down the drain.

I have recently been prescribed testosterone gel and for me it has helped hugely with anxiety and low mood .
I cannot have HRT as I have had ovarian cancer but my GP actually suggested testosterone to me .
I was a bit sceptical but two weeks in and I am really noticing the benefits.

When you say 'practitioner' - do you mean your GP? If not, have you discussed with your GP?

I take menopace max and although skeptical at first after 5 weeks of taking it, also ashwaganda and magnesium I feel more me, no brain fog I'm sleeping better and I'm not getting the night sweats like I was. My joints still ache so I'm looking into that. I'm not on HRT.

I’ve been told by my practitioner that I’m post menopausal now (I’m 55) and that I’m managing this all well.

Just echoing what another poster has asked- is your 'practitioner' your GP or someone you see for 'alternative' support?

There is no knowing that you are post menopausal because your Mirena will stop your periods. It's likely you are - 80% of women are post meno by age 54, but it's not certain.

Reiterating my previous point, being post meno (in terms of no periods ) does not mean no symptoms.

I'm not pushing HRT, but just making sure you've been given all the info you need, rather than one angle which appears to be try herbs etc.

There are posts here from women who start HRT at 60+ having struggled for years, post meno. Some are still using it at 70+ (after stopping and deciding to go back on it.)

Again, if your preference is not to use HRT that's fine, but your practitioner (GP?) shouldn't push alternative treatments over HRT, but should inform you of the benefits of HRT and risks / limitations of both.

@JinglingSpringbells Yep, there is tons of research out there both pro and against, yes I would also always say do your own research but a lot of women feel overwhelmed and don’t know where to turn and come to places like this for some help! Not everyone has time to read all of what is out there.

It’s easy to find evidence to support the narrative you want to fit from “reputable” sources again it’s all about perspective and choices. My aim is to help support women to make an informed decision if they’re struggling and feeling either abandoned/overwhelmed or other. I am not here to advertise a product.

A practitioner whether gp or otherwise has recommended Ashwagandha based on the post I have read from @SoWhatLah .
Therefore they must have some knowledge/education on this and feel it would be of benefit or at least explore.

Big pharmaceutical companies can create and have created their own research/evidence to back their own products and it then comes out years later it wasn’t ethical or false claims made. That’s why it is always good to research what you put into your body so you get an overview of what’s out there. Good luck!

Great, thanks for all the responses.

I'll pick up some Menopause, Ashwagandha and Magnesium and see how I go.

My "practitioner" is a very senior nurse that is at our local GP. I went to a menopause specialist and spent £600, along with 2 other GP's who tried to prescribe me antidepressants 6-7 years ago. The top menopause specialist in my city gave me HRT and the progesterone tablets which made me feel suicidal. The Estrogel made my boobs swell up to twice the size and already having 32FF boobs, that were sore and tender with HRT, was very very unpleasant.

My practitioner has been fantastic. When I went to see her to swap in the Mirena Coil instead of the progesterone tablets, she really helped me a lot. I believe she is now just working with women's wellbeing 100% of her time. The advice she gave me those 6 years ago saved my sanity, and my marriage.

This has been going on since I was 46, and I am now 55. I spent 46-49 in a terrible dark place. I think I know what is now working for me and what is not. I have done my research over the years. I am now in charge of my menopause, it is not in charge of me. I dropped the HRT and just kept the coil. It led to a blissful 6 years with some blips. I am having a blip at the moment, but it will pass. I had a check in with my practitioner this morning and we have decided I am doing well, keep my coil in a bit longer at my request, that if my symptoms get worse I can consider HRT at any time, but in the meantime some vitamins and supplements may help me along a bit.

Having done my research over the past 9 years, I have decided that I do not want HRT, and I will try a different way, which has worked for me. I took up extreme exercise, I lost 2 stone, and I prioritised my wellbeing. It may not work in the future, and I can change direction, but so far I am OK. I have got off lightly.

I am having a shit week this week, but it's due to some major things going on in my life. It will all be finished by Sunday and so I should feel better then.

Magnesium helps get rid of restless legs. I take vitamin D also.

I have my bone density checked. It’s a symptom with no symptoms, if you see what I mean. Mine dropped off a cliff after menopause and I wish I’d started HRT sooner.

It's surprising that the specialists you saw didn't suggest the Mirena along with gel as that may have been great for you. This is a very popular combination which can give the best of both hormones. Side effects with Utrogestan are very common and many women change to the Mirena instead, and also use estrogen as gel/ patch/ tablet.

Disappointing that your specialist didn't suggest that. Did they not explain that the Mirena is the progesterone part of HRT?

I'm a bit confused that the nurse suggested the Mirena, but 'took away' estrogen. The Mirena alone is not licensed as 'HRT' for meno symptoms, only as a treatment for heavy periods or contraception.

Likewise, huge boobs tend to be if the estrogen dose is too high.

Anyway- onwards and upwards and hope you'll find something to help.

It seems like you're well informed OP and know your body.

All I can advise is if you're looking at supplements go as "clean" as you can. Brands like menopace will have fillers etc in them, but I've found that Nutrition Geeks magnesium 3 in 1 is clean as are most of their supplements, and so are British Supplements.

I have the Nutrition Geeks magnesium and also their Turmeric and it's really helped me.

Vitamin d is one I would definitely take as most people are deficient

@SoWhatLah You may never need this info but if you decide to try estrogen alongside the Mirena, so it's an HRT regime, you will need a new Mirena. It's licensed for 4/5 years as part of HRT. The 8 years is for contraception although depending on the type and woman's age it may need replacing sooner.