The Angry Typist

DISCLAIMER: I am not a doctor, nutritionist, dietician, or any kind of medical professional. Therefore any statements contained in this blog should not be considered medical or nutritional advice. None of this content is intended to cure, prevent, diagnose or treat any disease or condition. I am simply sharing my personal experience of what is working for me.

Every Sunday I reload my weekly a.m. and p.m. pill organizer with the week’s worth of supplements. A routine I have never bothered with before perimenopause / menopause. But only after a few weeks I just ‘felt better.’ I can’t even specifically tell you what was different or what was better, but I just overall felt better.

I do have to call out that certain supplements has to be taken in the p.m. before bed because it can cause drowsiness.

Here is a list of what I take every day.

Fish Oil (a.m.) dietary source of omega-3 fatty acids. Omega-3 fatty acids’ main source from food and cannot be manufactured in the body. Studies show Omega-3 has positive impact on heart disease, high blood pressure, triglycerides and cholesterol, and rheumatoid arthritis (The Mayo Clinic).

Probiotic Complex (a.m.) Probiotics contain different types of micro-organisms which may support gut health. Probiotics are specific living microorganisms, most often bacteria or yeast that help the body digest food or help with symptoms of certain illnesses. Probiotics are naturally found in fermented foods such as yogurt and sauerkraut. (The Mayo Clinic).

Vitamin B-12 (a.m.) [Methylcobalamin (Natual) / Cobalamin (Synthetic)] is essential in red blood cell formation, cell metabolism, nerve function and the production of DNA, the molecules inside cells that carry genetic information. Some studies show that a B12 deficiency may ‘contribute to cognitive decline’ however there’s no evidence showing definitive cause & effect (Katella). *NOTE* After doing some research on B12 I have decided to stop taking it. #1 My current diet is fairly well balanced in my daily vegetables and protein intake – all the natural sources of B12.#2 I have had weeks of unexplained developing migraines and one of the side effects of B12 is headaches. Therefore I am going to experiment and see whether the frequency of the developing migraines greatly reduces without the B12 supplement (Vitamin B12, Mayo)

Vitamin D (a.m.) is essential for bone development and maintenance, nervous system, and immune system. (Cleveland Clinic).  It is the key element that allows the body to effectively process calcium for osteoblastic (build bone) and osteoclastic (bone resorption) activity [I distinctively remembered this factoid from my pharmaceutical sales testing days]. What this means is that one can take all the calcium supplements they want, but without sufficient vitamin D the body can’t do anything with the calcium. Additionally, the easier one tans (not burn) the more prone to vitamin D deficiency because the ability to tan equates the reduction of vitamin D absorption – a fun fact I learned from my DO OB/GYN. Another fun fact from my OB/BYN, most people in the Midwest are probably vitamin D deficient

Schisandra in tea (a.m.) also known as the ‘five-flavored fruit’ has long been used in traditional Chinese medicine. It’s an herb known to improve cognition, balance the neurotransimitters (ie. serotonin & dopamine) and stimulating the central nervous system. Schisandra can also improve energy levels and clears out ‘brain fog’ which can be prevalent in menopause (Sims & Yeager). *NOTE* I take schisandra in tea form and whether it is placebo or actual, I always feel like my brain gets a good boost of clarity after my morning cup. I would say the menopause brain fog is quite comparable to brain fog during pregnancy which makes sense as in both situation hormones are in flux.

Ashwagandha (p.m.) supplements has multiple studies showing benefits in reducing Stress and anxiety, as well as regulating blood lipids, and as well as being an anti-inflammatory is especially helpful during menopause when systemic inflammation levels which can lead to soreness, poor recovery, and susceptibility to disease (Sims & Yeager). Sims & Yeager suggests looking for supplements that contain withanolides, saponins, and alkaloids (from the root), with a withanolide concentration of 5 to 8 percent. My brand of choice is Himalaya Organic Ashwagandha.

Magnesium (p.m.) Magnesium is essential for many processes in the body, including regulating muscle and nerve function, blood sugar levels, and blood pressure and making protein, bone, and DNA (Magnesium – NIH).

Progesterone (p.m.) Progesterone can help manage symptoms like hot flashes, night sweats, and sleep disturbances, even without estrogen. *NOTE* My menopausal symptoms was being managed on progesterone alone for quite a while but as my hormones continue to decrease, eventually I also had to incorporate a low estrogen patch to be completely menopausal symptom free.

*NOTE* The combination of the ashwagandha, magnesium, and progesterone – which all have a ‘calming’ effect has made a tremendous improvement in allowing me not only to fall asleep quicker but helps me stay asleep. No more waking up at 2 a.m. like clockwork!

Estradiol Patches (2 patches a week) are a form of hormone replacement therapy (HRT) used to manage menopausal symptoms by delivering estrogen directly into the bloodstream through the skin. They are also known as estrogen patches or HRT patches. *NOTE* After over a year of being on Progesterone alone I was starting to experience some break through symptoms so my OB/GYN added a low dose estrogen patch which worked like magic.

*NOTE* The combination of the ashwagandha, magnesium, and progesterone – which all have a ‘calming’ effect has made a tremendous improvement in allowing me not only to fall asleep quicker but helps me stay asleep. No more waking up at 2 a.m. like clockwork!

PERSONAL NOTE ON DIETARY SUPPLEMENTS: (Dietary Supplement, NIH)

• Most dietary supplements are available without a prescription.
• Dietary supplements are intended to ‘supplement’ important nutrients one maybe missing from one’s nutrition (diet) for whatever reason.
• Whenever possible it is always best to get necessary nutrients directly from food.
• The FDA does not regulate Dietary Supplements.
• BUYERS BEWARE: Not all Dietary Supplements are the same in quality.
• Partner with your primary care or specialist on what dietary supplements may help at your specific life stage.
• READ-THE-LABELS on all dietary supplements BEFORE you start taking them. Understand the mechanism of action (what it affects in the body & how)
• If you have doubts as a medical professional.

CITE

“Dietary Supplements: What You Need to Know” Fact Sheet for Consumers; National Institutes of Health; Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/WYNTK-Consumer/ July 25, 2025

“Fish Oil” Mayo Clinic; Aug 10, 2023. https://www.mayoclinic.org/drugs-supplements-fish-oil/art-20364810  July 23, 2025

Kathy Katella. “Are You Getting Enough Vitamin B12? What You Need to Know” Yale Medicine; June 26, 2024. https://www.yalemedicine.org/news/are-you-getting-enough-vitamin-b12 July 24, 2025.

“Next Level: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond” by Stacy T. Sims PhD (Author), Selene Yeager (Author)

“Magnesium, Fact Sheet for Consumers” National Institutes of Health; Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Magnesium-Consumer/   July 22, 2025

“Vitamin B12” The Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-vitamin-b12/art-20363663 July 19, 2025

“Vitamin D Deficiency” Cleveland Clinic; https://my.clevelandclinic.org/health/diseases/15050-vitamin-d-vitamin-d-deficiency July 24, 2025

“What are Probiotics and Prebiotics?” The Mayo Clinic; Healthy Lifestyle, Nutrition and Healthy Eating. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/probiotics/faq-20058065  July 20, 2025