115: Creatine, Blood Tests & Supplement Hype with Sarah Gray

Dear Menopause

Supplement confusion is at an all-time high, with social media feeds flooded with miracle promises targeting menopausal women. But how do you know what you actually need, what works, and what's just expensive snake oil?
Pharmacist and nutritionist Sarah Gray brings her dual expertise to this conversation, offering practical guidance for navigating the overwhelming world of supplementation.

Unlike most health professionals who specialise in either conventional medicine or natural approaches, Sarah bridges both worlds, providing uniquely balanced insights into what supplements might actually benefit women in midlife.
This episode delivers specific, actionable advice you can use immediately. Learn the simple trick for identifying quality supplements (look for the AUST-L or AUST-R code), understand which baseline blood tests you should request from your doctor, and discover why blindly following supplement trends can waste your money and potentially harm your health.

Sarah warns against the common practice of continuously adding supplements without removing any, explaining how this can lead to accidental overuse of certain nutrients.
We take a deep dive into the essential blood work every midlife woman should request annually. Sarah explains how certain symptoms commonly attributed to perimenopause could signal nutritional deficiencies that won't necessarily improve with hormone therapy.
And you don't want to miss our discussion about Creatine - arguably the most evidence-backed supplement for women in midlife - which offers benefits for muscle strength, mood regulation, and the immune system.
Take control of your health by understanding exactly what your body needs rather than what clever marketing suggests you buy. Your journey through perimenopause and beyond deserves an evidence-based approach to supplementation that works.

Links

Sarah Gray - Nutrition Pharmacist website

Sarah on Instagram

Sarah on Facebook

The Benefits of Creatine by Dr Mary Claire Haver

Why Creatine Matters for Women 40+ by Harvard Lifestyle Medicine

Effects of six-month creatine supplementation on patient- and clinician-reported outcomes, and tissue creatine levels in patients with post-COVID-19 fatigue syndrome

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Chapters

1. 115: Creatine, Blood Tests & Supplement Hype with Sarah Gray (00:00:00)

2. Welcome to Dear Menopause Podcast (00:00:01)

3. Meet Sarah: Pharmacist and Nutritionist (00:00:40)

4. How to Choose Quality Supplements (00:04:14)

5. Determining What Supplements You Need (00:11:54)

6. Essential Blood Tests for Midlife Women (00:18:24)

7. Supplements and Hormone Therapy (00:35:49)

8. The Creatine Revolution (00:40:46)