1. Calcium and Vitamin D
As women enter menopause, the protective effects of oestrogen on bone density diminish, leaving them susceptible to osteoporosis, a health condition that makes bones fragile and more likely to break.
The mineral calcium steps into the limelight here. It's well-known for its role in building and maintaining strong bones, but it does more than that.
Calcium is also vital for vascular contraction and dilation, muscle function, nerve transmission, and signalling cellular responses.
Given the body's inability to produce calcium, it must be derived from our diet or supplements.
Menopausal women, in particular, need around 1,200 mg daily, which can be acquired through enriched dairy alternatives, dark leafy greens, and fortified plant milks, besides the traditional dairy sources.
If dietary intake falls short, calcium supplements can bridge the gap, ensuring bones stay resilient.
Vitamin D is the trusty sidekick, as it enhances calcium absorption and bone mineralisation.
Often underrated, vitamin D influences numerous bodily functions beyond bone health, including immunomodulation and mood regulation.
Vitamin D is unique in that our skin can synthesise it when exposed to sunlight.
However, during menopause, the ability of the skin to produce vitamin D decreases, and lifestyle or geographical location may limit sun exposure. Consequently, vitamin D supplements become a practical solution to prevent deficiency, especially during these years when maintaining bone health is paramount.
2. Magnesium
Magnesium is another strong choice in the fight against bone loss.
It’s a cornerstone of bone integrity and works synergistically with calcium and vitamin D to preserve bone strength.
Its role, however, extends beyond bones. Over 300 enzymatic reactions require magnesium, including those vital for energy production—crucial for countering menopausal fatigue. Magnesium also has a calming effect on the nervous system, aiding in sleep and mood regulation. This is particularly helpful for those nighttime awakenings and mood swings that can plague menopausal women.
3. Omega-3 Fatty Acids
Inflammation can exacerbate menopausal symptoms, and this is where omega-3 fatty acids can be particularly useful due to their impressive anti-inflammatory properties.
These fatty acids are integral components of cell membranes throughout the body and affect the function of cell receptors.
They also provide a starting point for making hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation.
By modulating these processes, omega-3s might lessen the discomfort of hot flushes and support mood stability.
Clinical studies have shown that the regular intake of omega-3 supplements can result in improved psychological well-being for menopausal women.
4. B Vitamins
The B vitamin complex supports and sustains the body's energy supply.
Vitamins B6 and B12 are particularly noteworthy during menopause.
B6 aids in the production of neurotransmitters, thereby influencing mood and reducing symptoms of depression associated with menopause.
B12, known for its role in red blood cell generation and neurological function, is crucial for maintaining energy levels.
Since the ability to absorb B12 decreases with age, supplements can be particularly beneficial for menopausal women.
5. Phytoestrogen
Phytoestrogens, natural compounds that mimic oestrogen in the body, can be found in certain plants like soy and flaxseeds.
These can be a saving grace for some menopausal women, potentially easing symptoms such as hot flushes and night sweats.
They do this by binding to oestrogen receptors in the body, providing a weak oestrogenic effect that can help to balance fluctuating hormone levels.
6. Probiotics
A healthy gut microbiome is vital for overall well-being, but its importance amplifies during menopause.
Probiotics, the beneficial bacteria found in certain yogurts and supplements, can help in maintaining this balance.
By enhancing gut health, probiotics support the body's ability to absorb nutrients efficiently and may assist in managing weight gain—a common concern during menopause.
7. Ashwagandha
Ashwagandha has been used for thousands of years in Ayurvedic medicine to combat stress and promote balance in the body.
For menopausal women, it can be a sanctuary of calm. It helps in reducing stress by decreasing cortisol levels and supports more restorative sleep, both of which can be elusive during menopause. And, it’s also on our list for supplements that can restore hormonal balance, so it’s an excellent all-rounder.
8. Ginseng
Panax ginseng has been celebrated across various cultures for its rejuvenating properties.
For women grappling with the challenges of menopause, ginseng is one of the best supplements for natural energy and has been suggested to improve mood and cognitive function.
Menopausal symptoms like hot flushes may also be attenuated by this powerful root.
9. Fibre
Adequate fibre intake is important for everyone, but it's especially crucial for menopausal women. Here's why:
- Digestive Health: Fibre helps maintain bowel health and regularity.
- Weight Management: High-fibre foods can contribute to a feeling of fullness, which helps in managing weight.
- Blood Sugar Control: Fibre can slow the absorption of sugar, helping to control blood sugar levels.
Given these three key points, it’s essential for menopausal women to get enough fibre, the recommended ranges are usually 35g-45g per day.
Frequently Asked Questions About Supplements For Menopause
We also wanted to answer some frequently asked questions about the best supplements for menopause.
What is the best menopause supplement to take?
The best menopause supplement typically includes black cohosh for hot flashes, vitamin D for maintaining bone density, and omega-3 fatty acids for mood swings and cardiovascular health. These ingredients address common menopause symptoms and support overall well-being during the transition.
What are the best supplements to get rid of menopause belly?
For tackling menopause belly, supplements such as fiber, for promoting digestive health and fullness; probiotics, to enhance gut flora; and green tea extract, known for its metabolism-boosting effects, are often recommended. These supplements, alongside a balanced diet and exercise, can help reduce abdominal fat accumulation during menopause.
What supplements should I take with HRT for menopause?
When undergoing hormone replacement therapy (HRT) for menopause, it's beneficial to complement your treatment with calcium and vitamin D supplements to support bone health. Additionally, omega-3 fatty acids can help with heart health, and a multivitamin, or even better a greens drink could be useful for overall nutritional balance.
Final Thoughts
As we wrap up our detailed list of menopause and the supplements that can support this significant phase in a woman's life, let's summarise the key nutrients that can help manage symptoms and maintain health:
- Calcium – Vital for bone strength and overall skeletal health.
- Vitamin D – Enhances calcium absorption and contributes to bone, immune, and mood health.
- Magnesium – Supports bone health, improves sleep quality, and aids in mood regulation.
- Omega-3 Fatty Acids – Offer anti-inflammatory benefits and may reduce hot flushes as well as support mood.
- B Vitamins – Essential for energy production and can help regulate mood, particularly B6 and B12.
- Phytoestrogens – Found in plants like soy and flaxseeds, can mimic oestrogen and may help balance hormones.
- Probiotics – Promote digestive health and can play a role in weight management.
- Ashwagandha – An adaptogen that helps in stress reduction and sleep improvement.
- Ginseng – Known for its energy-boosting properties and potential alleviation of menopausal symptoms.
- Fibre – Important for digestive health, weight management, and blood sugar control.
Incorporating these supplements into your life can be a game-changer during menopause.
