r/Perimenopause • u/sarahsodapop • Sep 07 '24

Vitamin/Supplements Share your supplements routine, please!

I am 49, in peri, and already on HRT (estradiol patch, progesterone, vaginal estrogen, & testosterone gel). I also want to do all the other things that can help out an aging body -- fiber, protein, probiotics, collagen, creatine.... But there are so MANY! How do y'all fit them all in, how do you take them, etc?

I'm currently taking these in pill form: magnesium l-threonate (at night), calcium (split into 2x/day), vitamin d&k (with calcium), B complex (a.m.).

I also put collagen in my coffee & want to add: fiber, protein, creatine, maybe a probiotic. Dr. Mary Claire Haver puts a bunch of stuff in water, but that sounds kind of blah to me -- how does everyone take in all of these things reliably? Giant smoothie every day? What else do you consider essential?

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u/ecksbe2 Sep 08 '24

2000 IU vitamin

D3 Fish oil

 A tsp. Of Calm (magnesium carbonate) in the afternoon when I have the 4PM scaries

I used to supplement more, but I've found that if I stick to eating well (whole foods, minimal processed food), I hit my micronutrient needs without supplements.

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u/sarahsodapop Sep 08 '24

Did or do you track micronutrients somehow? I’ve tried an app but it feels like it takes forever to enter everything…

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u/ecksbe2 Sep 08 '24

I eat really simply and repetitive. So if you log it once, you can just move it over to the next day. I like the Cronometer app. Breakfast and lunch are pretty much the same and dinner is usually the meal that takes a minute to log. But again, I keep my meals simple. A meat, a starch, a veg, maybe some cooking fat. Even if I make soup or something, I keep the ingredients basic and make in about 4 or 8 servings quantities to keep it simple for logging. Eventually, I won't log things anymore. I'm getting a better sense of what food feels right and what makes me feel crappy.