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.
MC
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.
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.
“Start” adds the 12 evidence-graded compounds to your own stack to edit — gated research compounds excluded. Not an endorsement.
Watch-outs (4)
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 — No established clinically beneficial or harmful interaction. No change needed. Take either with a meal that contains fat.
Calcium ✕ Psyllium Husk — In a small human trial, 3.4 g of psyllium taken with calcium made no significant difference to calcium absorption. That one trial does not show the effect, or its absence, at larger fibre doses. No separation is needed at usual psyllium doses. With very large fibre doses, or while a calcium deficiency is being treated, taking them at different times is a pragmatic precaution, though no study has tested whether it helps.
Vitamin E ✕ Vitamin K2 — A trial of 1000 IU/day alpha-tocopherol for 12 weeks increased a biochemical marker of poor vitamin K status; other measured markers were unchanged. Clinical importance and transfer to an E–K2 pair are uncertain. Taking one is not, on its own, a reason to stop ordinary nutritional amounts of the other. Have a clinician review high-dose vitamin E first, especially with an anticoagulant, bleeding risk or an unclear supplement regimen. No dose has been established as safe for everyone, and a few hours apart has not been shown to protect. Do not stop prescribed vitamin K or anticoagulant treatment because of this.
Synergies (6)
Calcium + Omega-3 — In a small pilot RCT of 65 elderly women who all took calcium, spine bone density stayed stable and hip bone density rose on GLA plus EPA, while both fell on placebo. It tested GLA together with EPA, not omega-3 alone.
Omega-3 + Curcumin — Synergistic anti-inflammatory effects through complementary mechanisms
Vitamin D3 + Vitamin K2 — A 2020 meta-analysis of 8 trials found vitamin K plus vitamin D slightly raised total bone density and lowered undercarboxylated osteocalcin. The trials used different vitamin K forms and doses, one of them high-dose MK-4 with alfacalcidol, an active vitamin D drug, so they are not direct evidence for ordinary vitamin D3 with a consumer dose of MK-7. No trial has shown that adding K2 to vitamin D prevents arterial calcification.
Calcium + Vitamin D3 — Vitamin D raises intestinal calcium absorption. In a Cochrane review of older people, vitamin D plus calcium slightly lowered hip and other fractures, while vitamin D alone did not.
Calcium + Vitamin K2 — MK-7 added to calcium and vitamin D3 raised osteocalcin carboxylation, but in a 3-year trial it did not improve bone density, bone turnover or bone structure. A bone or arterial benefit from adding K2 to calcium has not been shown.
Calcium + Collagen — In a 12-month RCT of 39 women with osteopenia, a calcium-collagen chelate slowed whole-body bone loss more than calcium and vitamin D alone. The abstract reports only the whole-body result, and it is one small trial.
Documented supplement–supplement interactions between members of this stack — not a personal interaction check. Full interaction checker →
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