Thefulfilledpharmacist_'s Supplements Collection on LTK

Supplements

By Thefulfilledpharmacist_

My Favorite Supplements to support menopause and midlife to look and feel your best!

Kinda Chic-to finally figure out how to manage menopause symptoms.

I had a hysterectomy over 11 years ago which left me feeling exhausted, inflamed and not myself.

At 61, I’m feeling better than I ever have in the past.

Here’s what changed:

✨ I started looking at added fillers in foods and swapped my pea protein for @designsforsport beef protein with fewer additives and naturally occurring collagen. I’ve noticed a huge difference in my skin and hair and less bloating too.

✨ I started listening to my own body and not everyone else.

Long fasting was very on trend when I entered menopause but it’s not for me. A simple 12–14 hour overnight reset fits my body’s natural rhythm. This has helped reduce cortisol and leaves me more energized and not so stressed and shaky. I’ve noticed a lot of health professionals here going with this plan too.

This also includes eating a more keto diet with limited fiber. Fiber is essential for balancing hormones and gut health. Now I look forward to adding in vegetables and I also add in flax at breakfast.

✨ I stopped chasing 10,000 steps every day and started prioritizing strength training . Building muscle has become one of the best investments I’ve made for healthy aging for bone and muscle health. I am finally seeing a shift in my body even though I haven’t lost weight due to body recompositioning.

✨ I no longer apologize for rest and sleep and have a sleep routine that works for me with magnesium, melatonin and magnesium lotion.

Yes… I do see a naturopathic physician to keep my hormones balanced too!

These swaps may not be right for everyone, but they’ve made a tremendous difference for me.

What’s one health swap you’ve made that’s helped you feel your best? I’d love to hear it in the comments.

Follow along here @thefulfilledpharmacist for more evidence-informed tips to help you look and feel your best in your 50s, 60s, and beyond.

#LTKOver40 #LTKselfcare

As a pharmacist, these are the Wellness staples that always make it into my suitcase!

Here are my vacation MVP’s, be sure to take notes! ❤️

☀️ Many women are prone to UTIs while traveling due to less hydration, less bathroom stops and more intimacy . I always pack
@westcoastmint ‘s D- Mannose just in case to help prevent urinary tract infections and is also soothing to an irritated bladder. Use code FP15 for 15% off.

☀️Magnesium before bedtime helps with sleep, helps prevent constipation which can help alleviate overactive bladder symptoms and also helps with bladder tightness and irritability.

☀️Prelief which reduces acid in foods and is a go to especially on vacation when avoiding acidic foods that can irritate your bladder or GI tract. More spicy foods, coffee, Italian or Mexican foods are often more abundant on vacation. I pack this just in case too!

☀️ Melatonin and @glowbyhormoneuniversity ‘s magnesium lotion are my go-to’s for a good night sleep while not in my own bed.

☀️Sunscreen ( I use mineral based to prevent additional chemical absorption). I absolutely adore @kopari’s Bright as Day Sheer Mineral Tinted Sunscreen- SPF50.

☀️ A probiotic and digestive enzymes to prevent what affects 40% of people on vacation… constipation!

Of course I love packing cute clothes, hats and comfortable shoes too!! ❣️

Simple hacks to avoid what affects 40% of people while traveling… Constipation! 🤦‍♀️

✨A change in location can affect your gut micro biome. Be sure to travel with a probiotic to keep your gut flora on track.

✨Sitting for long periods during travel times can affect gut motility. Walk if you can after meals, it’s great for balancing blood sugar too!

✨The stress of travel can have an effect on the gut . Magnesium helps with sleep, digestion and keeping things moving.

Working on adjusting to time zones, choosing high fiber foods ,a probiotic , magnesium digestive enzymes and getting steps are all helpful. @mineralmoon has a digestive enzyme with senna for a bit of extra support.

Be sure to save this post for future reference and follow @thefulfilledpharmacist for more pharmacist inspired posts.

This post is informational only and not medical advice, please consult a medical professional before starting any supplement routine. ❤️

Over 50% of women will experience this in menopause and if using a GLP-1 , this is even more frustrating!

After counseling patients on constipation for 38 years, these are the supplements I wish more women in menopause (and GLP-1 users) knew about.

If you’re taking fiber, drinking plenty of water, and using a probiotic but still struggling to stay regular, this may be why…

Fluctuating hormones can cause over 50% of women to experience constipation during menopause ( decreased progesterone can slow down colon muscles and decreased estrogen also slows down GI transit) and GLP-1 medications can make it even worse.

Here’s what I suggest:

✨ Magnesium- A menopause essential. Magnesium can support relaxation, sleep, and help keep things moving naturally.

✨ Digestive Enzymes-

As we age, digestion changes. Digestive enzymes may help support digestion, reduce bloating, and improve regularity. @mineralmoon has a digestive enzyme blend that also contains senna for those times you need extra support.

✨ Prebiotics

Think of these as food for your probiotics. Without enough prebiotic fiber, your probiotic may not work as effectively. @nationhealthmd has a great prebiotic with XOS, artichoke root, chicory root and apple pectin.

Lisa15 https://www.nationhealthmd.com/lisa

Before reaching for another laxative, make sure you’ve addressed the foundations first.

This post is for educational purposes only and is not medical advice. Always check with your healthcare provider before starting new supplements.

Comment Shop for my favorite supplements to alleviate constipation.

#LTKselfcare #LTKOver40

The Viral Pepcid and Allegra trend in Menopause and the natural alternatives for ladies who want that too!

In perimenopause, estrogen doesn’t decline in a smooth straight line. It fluctuates A LOT!

Those hormone swings can activate mast cells , cells in your body which release histamine.

And histamine symptoms coupled with menopause symptoms can cause:

anxiety
flushing
insomnia
headaches
racing heart
reflux
bladder urgency
bloating

At the same time, progesterone often drops first, losing some of its calming effect on the nervous system and mast cells.

It has been a recent trend for women to use antihistamines like Allegra or Zyrtec which crosses the blood brain barrier but may cause drowsiness and H2 blockers like Pepcid to manage symptoms.

There can absolutely be a time and place for medications, however; If you are looking for a natural approach that may help support histamine balance and mast cell stability:

Check out quercetin-often thought of as a natural antihistamine and a great antioxidant and helpful for inflammation too. It’s a great overall midlife supplement.

Ginger also helps block histamine , has a soothing GI effect but not lowering stomach acid which can affect the absorption of nutrients. You can easily incorporate this into a tea or look into capsules.

Many women do not realize the correlation between histamine and midlife.

Be sure to check with a medical professional to see if any of these options are right for you!

My pharmacist approved supplements for faster recovery after a day at the medspa for lasers or filler.

Vitamin C is often recommended post - recovery which is great for skin healing, inflammation and recovery but there are other fantastic supplements that I highly recommend too to look and feel your best after an aesthetic treatment.

Here’s what I also recommend:

✨Quercetin - additionally helpful to reduce inflammation

✨Arnica — bruising support topically and orally. The A Method has hydrocortisone too to reduce redness and inflammation.

✨Bromelain — very helpful to break down proteins associated with swelling and inflammation

✨Zinc - improved healing, effectiveness and collagen support. You can start this before a Botox treatment as studies ( while small) do show zinc levels are also needed to improve take and longevity of Botox treatments as zinc is a cofactor for the toxin to bind to nerve endings.

Collagen supplementation can be helpful afterwards to have continued skin benefits. If you forget to add collagen powder to your daily routine try Biosil with CH- OSA to assist your body in making its own collagen.

Avoid Omega 3’s before hand and other supplements that can cause blood thinning and increase bruising.

✨Save for your next Medspa aesthetic treatment!

Always follow your provider’s post-procedure guidance and consult a physician before starting any supplement plan.

✨ Full disclosure, at 60, I’ve had Botox once and experienced a migraine afterwards so not my treatment of choice but I have had micro needling and laser treatments. I do love using my at home @nira_laser too ( LISAKING10) and use it daily!

Follow for more pharmacist based recommendations!

#LTKselfcare #LTKOver40

One of the biggest things I’ve struggled with in menopause was thinning hair.

As a pharmacist, I’m often asked what my favorite collagen powder is.

Hands down nothing I tried has improved my hair like using grass fed beef protein daily that is rich in natural collagen .

Pictures here.. Before menopause 3 years ago and current!

#LTKOver40 #LTKselfcare

Over 50 and not taking estrogen? These supplements matter even more.

As estrogen declines in midlife, it affects everything from brain health to bones, skin, and even bladder function. As a pharmacist, these are three supplements I often suggest women consider supporting.

⭐️ Omega-3 Fatty Acids

Estrogen plays a protective role in both brain and cardiovascular health. Omega-3s support these same systems while also helping reduce inflammation linked to chronic disease. Many women also notice benefits for mood, perceived stress, and skin hydration, giving that healthy midlife glow.

⭐️ Vitamin D

Vitamin D is essential for bone strength and cellular health, which become even more important after estrogen declines. Low vitamin D levels are also common in women with pelvic floor weakness and overactive bladder symptoms, making it a key nutrient to optimize in midlife.

⭐️ Collagen

Collagen production drops with age and lower estrogen levels. Supplementing collagen may help support joint comfort, bone health, and the appearance of hair and skin—all areas many women notice changing in their 50s and beyond.
Biosil helps your body make its own collagen and my favorite grass fed beef protein is high in collagen too!

These three can be powerful foundational supports for women navigating midlife without estrogen therapy.

This content is educational only. Always check with your healthcare professional before starting new supplements.

Check out my favorites here!

#LTKOver40 #LTKselfcare

As a pharmacist these are the supplements I don’t second guess for my husband because guys want to age healthy and strong too!

We both take magnesium, a probiotic, digestive enzymes, omega 3’s, quercetin ( for inflammation) and grass fed beef protein.

These are the supplements my husband uses aside from what I use. Of course these are great for women too!

✨A multivitamin- especially important for cognition according to the COSMOS study. ( I can’t use a multi due to a painful bladder diagnosis- no Vitamin C).

✨Glucosamine, Chondroitin, MSM- for joint health.

✨Adrenal Support- to help manage cortisol support.

✨Creatine - for muscle health, stamina and cognitive benefits.

Be sure to check with a medical professional before starting any supplement routine. Check them all out here!

#LTKOver40 #LTKMens #LTKselfcare

These four supplements are science backed to help with anxiety, as a pharmacist, always surprised more women don’t know about them!

Here’s what the research actually says about anxiety in midlife… (and what helps).

Feeling overwhelmed, wired, or just not like yourself lately?

It’s not “just stress.” Hormonal shifts in midlife can directly impact mood, sleep, and anxiety levels.

As a pharmacist of 37 years—and a woman in midlife myself—these are the supplements backed by studies I pay attention to:

✨ Magnesium

Shown to improve anxiety and depression scores on validated scales—especially in women under stress.

✨ Vitamin D

Low levels are strongly linked to mood disorders. Supplementation has been shown to improve symptoms of generalized anxiety.

✨ Ashwagandha

An adaptogen clinically studied to lower cortisol and significantly improve scores on the Hamilton Anxiety Scale.

✨ Probiotics

Your gut and brain are deeply connected and specific strains have been shown to reduce anxiety and support mood ( look for lactobacillus and Bifidobacterium) .

🕒 Most studies show benefits in as little as 4–12 weeks and quality, dosing, and consistency matter.

And always check with your healthcare provider before starting anything new, especially if you’re already dealing with anxiety.

Be sure to check out my favorites here.

👉 Send to a friend who’s been feeling this too

#menopauseanxiety #midlifehealth #healthyaging

#LTKselfcare #LTKOver40

When you’re 60 but still feel you’re 30…here are 3 multitasking supplements that can help you keep up!

⭐️ Omega-3 Fatty Acids

Omega-3s support brain health and cardiovascular health—especially important as estrogen declines in midlife. They can also help reduce inflammation, support mood, and may even contribute to that healthy skin glow.

⭐️ A Probiotic

A quality probiotic can support gut health, immunity, and mood (hello ageless attitude). Better gut health may also help with regularity and reduce bloating so you can feel your confident best.

⭐️ Collagen Support

Women can lose up to 30% of collagen in the first five years of menopause, and levels continue to decline each year. Supporting collagen can help with bone health, joints, hair, and skin.

Do you take any of these supplements? Check out my pharmacist recommended favorite brands here!

This post is for informational purposes only and is not medical advice. Always consult your healthcare professional before starting new supplements.

#healthyaging #midlifehealth #over50health

As a pharmacist, I would never not consider these questions before adding in a supplement.

✨Does this interact with any medication I’m taking? For example, many supplements including my favorite Omega 3’s can have a blood thinning effect and interact with blood thinners. I check this all of the time for family members.

✨Can I take this with certain disease states? For example Vitamin C can affect women who have a painful bladder 🙋‍♀️( I wound up in a severe two year flare this way) or supplements like guarana can increase blood pressure and affect those with cardiovascular disease.

✨Can I take this long term? Certain supplements are best for short term use only for example Kava is recommended for no longer than 4 weeks to not cause liver damage.

✨ Do I really need this? Just because your BFF is taking a supplement doesn’t mean it’s right for you! I’m a gal who loves supplements but have trimmed down the list of what I’m taking. I don’t need to take every supplement I see on Instagram to feel my best!

Be sure to check with a doctor or pharmacist before starting any supplement routine!

Want to check out the supplements I am personally using? Check them out here!

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