Mary Claire Haver — menopause & midlife regimen

An OB/GYN’s documented foundation for menopausal and midlife women — omega-3, vitamin D3+K2, creatine, fiber, magnesium and collagen — with hormone therapy framed as her clinical recommendation, not a supplement. COI: she founded and sells The ’Pause Life supplement line, so most items map to her own products. Documented, not endorsed.

Dr. Mary Claire Haver is a board-certified OB/GYN and menopause specialist, author of the bestseller The New Menopause and The Galveston Diet, and founder of the menopause-education and supplement brand The ’Pause Life.

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Documented, not endorsed. What Mary Claire Haver, MD reports taking (as of 2026-06) — not medical advice, not a recommendation. We sell nothing; each item links to its independently evidence-graded card.

At a glance

Aimed at (inferred from 13 mapped members)

🧬 Longevity & healthspan 8😌 Mood & stress 4💪 Performance & recovery 2🧠 Cognition 2⚗️ Hormones 2

Evidence makeup

5 Strong 6 Moderate 1 Emerging 1 Gated / research compound

1 of 13 mapped items are gated research compounds — informational only.

The stack · 13 compounds

Core

🐟 Omega-3
Cardiovascular and cognitive support; improve the omega-6:3 ratio.
Strong 9.0~2 g/day
☀️ Vitamin D3
Bone, calcium absorption, immune balance — paired with K2.
Moderate 7.5~4,000 IU (states 600 IU elsewhere)
🦴 Vitamin K2
Directs calcium to bone; paired with D3.
Moderate 6.0no dose info
⚡ Creatine
Muscle mass, recovery and cognition for women past 40.
Strong 9.5~5 g/day · with resistance training
🌾 Psyllium Husk
Blood-sugar and gut/metabolic health (her Fiber GDX is a soluble+insoluble blend).
Strong 8.525–35 g/day fiber target · daily
✨ Collagen
Skin elasticity, hair, nails, joints and bone.
Moderate 6.05–15 g/day
🧠 Magnesium L-Threonate
Sleep and brain function.
Emerging 4.8no dose info · bedtime
🦠 Probiotics
Microbiome / digestive support.
Strong 9.0no dose info

Situational

🌙 Progesteroneresearch compound
Menopause hormone therapy (with estradiol, a prescription not mapped here) — her clinical recommendation, not a supplement.
Emerging 4.4clinician-directed
🦴 Calcium
Bone health; prefers whole-food sources, supplement only to fill the gap.
Strong 8.0~1,200 mg/day (food first)
🌿 Curcumin
Anti-inflammatory; she labels it optional with less-established evidence.
Moderate 7.5no dose info
🌿 Berberine
Optional metabolic support; she flags the evidence as weaker.
Moderate 7.5no dose info
🌻 Vitamin E
Optional; she flags the evidence as weaker.
Moderate 5.0no dose info

“no dose info” = publicly known to take it, but no reliable dose has been stated.

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“Start” adds the 12 evidence-graded compounds to your own stack to edit — gated research compounds excluded. Not an endorsement.

Watch-outs (3)

Calcium ✕ Psyllium Husk — Fiber supplements can reduce calcium absorption by 10-25% Separate calcium from fiber supplements by 2+ hours. Take calcium between meals if using fiber.
Vitamin E ✕ Omega-3 — Potential increased bleeding risk at very high doses Monitor if taking high doses (>400 IU vitamin E + >3g omega-3).
Vitamin D3 ✕ Vitamin E — Enhanced absorption when taken with dietary fat TAKE TOGETHER with fatty meal for optimal absorption.

Synergies (6)

Calcium + Omega-3 — Combined omega-3 and calcium supplementation shows improved bone mineral density in elderly populations compared to calcium alone. Omega-3s reduce inflammatory cytokines (IL-1β, TNF-α) that drive osteoclast activity, while calcium provides the substrate for mineralization. Meta-analyses confirm beneficial effects on bone biomarkers.
Omega-3 + Curcumin — Synergistic anti-inflammatory effects through complementary mechanisms
Vitamin D3 + Vitamin K2 — K2 prevents arterial calcification while enhancing bone mineralization from vitamin D
Calcium + Vitamin D3 — Vitamin D increases calcium absorption from 10-15% to 30-40%
Calcium + Vitamin K2 — Co-supplementation directs calcium into bone while reducing vascular calcification risk. Studies show MK-7 supplementation alongside calcium+D3 improves bone mineral density and carboxylated osteocalcin levels compared to calcium+D3 alone.
Calcium + Collagen — Combined collagen peptide and calcium supplementation shows additive benefits for bone mineral density and bone quality markers compared to calcium alone. A 12-month RCT demonstrated superior BMD preservation with calcium+collagen vs. calcium alone.

Documented supplement–supplement interactions between members of this stack — not a personal interaction check. Full interaction checker →

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Sources: Dr. Mary Claire Haver — My Menopause Routine (Substack) · The ’Pause Life — Supplements for Menopause