TOP 4 SUPPLEMENTS FOR MENOPAUSE

Magnesium, Vitamin D3 with K2, Omega-3s Fatty acids, and Calcium are the-PAUSE Lab's TOP 4 suggested supplements for midlife women. These nutrients are powerful individually but, work as an invincible team addressing our unique physiological challenges as women-of-the-PAUSE. Key promoting optimal bone health, hormonal balance, cardiovascular functions, reducing inflammation, and supporting the nervous system.

Estrogen decline in menopause can lead to accelerated bone loss, increasing the risk of osteoporosis. Calcium is essential for bone structure, while vitamin D3 aids calcium absorption in the gut. Vitamin K2 supports the incorporation of calcium into bone rather than soft tissues. Magnesium works together with calcium and vitamin D3 to maintain bone mineral density. Studies report magnesium deficiency is linked to bone fragility in POSTmenopausal women.

Magnesium as glycinate or citrate, does the job calming nerves and muscle twitches that contribute to women's midlife sleep disturbances. Magnesium also plays a role in fighting oxidative stress. EAT- Pumpkin seeds, spinach, dark chocolate, almonds, chia seeds

SUPPLEMENT- THORNE | Magnesium Bisglycinate

Vitamin D3 + K2, as our estrogen levels drop in menopause so does our bone density. By taking Vitamin D3 you'll increase calcium absorption from the digestive tract. Calcium needs adequate amounts of vitamin K2 to be utilized and deposited into our bones. EAT- Fatty fish (D3,) egg yolks (D3,) cheese (D3,) mushrooms (D3,) SUNSHINE ☀️ (D3 -For best results expose belly to sun for 10 minutes ,) KALE (K2,) BROCCOLI (K2,) BRUSSELS SPROUTS (K2,) CABBAGE (K2,) EDAMAME (K2,) SOYBEANS (K2.)

SUPPLEMENT- Trace Minerals | Liquid Ionic Vitamin D3 + K2

Calcium is know for it's bone density benefits. Lowering osteoporosis and fractures. Also, crucial for muscle function so your muscle twitches or spasms that are waking you up at night, probably calcium deficiency. EAT- Cooked kale, organic tofu, tahini, cannellini beans, greek yogurt, parmesan, sardines, amaranth, wild salmon

SUPPLEMENT- Standard Process Inc. Calcium Lactate

Omega-3 fatty acids, especially EPA and DHA, are important for brain health because our brain is made up of 60% fat and some of that is Omega- 3 fats! They're BRAIN FOOD! Omega- 3s help keep our arterial walls supple which helps keep blood pressure low. Some evidence suggests it aids in reduced hot flashes. News to me that we are at a greater risk for cardiovascular disease as a menopausal women. EAT- Fish oil (high-quality, mercury-free) or algal oil (plant-based)
Salmon, flaxseeds, walnuts, Brazil nuts.

SUPPLEMENT- Green Pasture, Fermented Cod Liver Oil (Cinnamon)

• That's why TAKING THESE TOP 4 together check ALL the boxes!

  • My anxiety subsided and mood was closer to balanced

  • My word retrival wasn't so much an issue

  • Post workout muscle recovery was faster

The right combination of Magnesium, Vit D3 + K2, Calcium, and Omega Fatty Acids addresses the most common health concerns during menopause: bone loss, cardiovascular risk, and inflammation. What supplements are you on to improve your health? Please don't hessitate to share which one's you love or maybe what hasn't worked.

Here at the-PAUSELab we recommend open communication with your medical professionals before beginning any new regimen, especially during menoPAUSE when hormonal and metabolic changes occur. Your doctor or dietitian may adjust supplement choice or dosage based on symptoms, lab values, or dietary intake.

Magnesium

Vitamin D3 + K2

Calcium

Omega Fatty Acid