Dr. Mary Claire Haver

Using something with a base of psyllium husk.

hopefully with some other nutrients added to it, would be a reasonable thing to do.

And I supplement my own fiber.

I use about an eight gram supplement on a daily basis.

I think creatine is something, we don't measure creatine levels in humans, but the data is very clear on the benefits to women, the benefits to women in menopause, even if you're not

lifting weights.

Definitely, if you are lifting weights, you know, when we look at the studies done on creatine and strength training, it seems to be a synergistic thing with protein intake.

So the studies for women were done showing benefits at three and benefits at five.

And, you know, now when you look at Abby Smith-Ryan's work coming out of North Carolina, Dr. Smith-Ryan, she is doing a lot of work on women in perimenopause and menopause and seeing benefits outside of just muscle and bone.

We're seeing mental health.

we're seeing cognition.

So you want to kind of ease into creatine, start with about three milligrams per day, and then you, grams, sorry, and then you can increase.

I, on a regular basis, do five, but when I'm traveling or stressed or didn't sleep well, and certainly on like heavy, heavy lifting days, I doubled that up to 10 per day.

Let's see what else they ask about.

CoQ10, really great studies actually done on menopausal women looking at potential heart benefits of CoQ10, something you should probably look into.

I'm going to just stay out of the NAD conversation.

Again, I think that's more with the wellness crowd.

I haven't seen enough data done in menopausal women showing benefit for me to be excited about NAD or to recommend it in my clinic.

Welcome back to another MediPause.

I'm Dr. Mary Claire Haver, host of Unpaused.