Perimenopause, menopause and post-menopause are natural life stages, but they can bring symptoms that affect your daily comfort and well-being. While these changes can seem daunting, there are many ways to support your body during this transition, including targeted supplementation and lifestyle changes.
Menopause is a natural phase in a woman's life, but the changes it brings can be challenging. As estrogen levels decline, women often experience hot flashes, night sweats, mood swings, anxiety and depression, body aches and sleep disturbances. Along with many more perimenopause symptoms , menopause also increases the risk of more serious health concerns like muscle and bone loss, weight gain, diabetes, cardiovascular issues, and cognitive decline.
While these challenges may seem daunting, there are effective ways to manage symptoms and support long-term health.
Supplements, when paired with key lifestyle changes, can help alleviate discomfort and protect against the risks associated with menopause.
So what are the best supplements to support women through menopause?
(Supplement Cheat Sheet included at the end of the article)
Supplements for Menopause: What You Need to Know
Vitamins and Minerals:
As you age, certain vitamins and minerals become more important for maintaining energy, bone health, and overall well-being. The following nutrients are essential during menopause:
Calcium from food sources: Essential for maintaining bone density, calcium becomes increasingly important as estrogen levels drop, which can weaken bones.
Magnesium (Citrate, Glycinate, L-Threonate): Magnesium is crucial for managing various menopause symptoms. Citrate helps with digestion, Glycinate supports sleep and reduces anxiety, and L-Threonate is particularly beneficial for brain health and cognitive function.
Vitamin B Complex (B1, B6, B12): The B vitamins help support energy levels, cognitive function, and hormone balance. Thiamine (B1) boosts energy metabolism, B6 can improve mood and hormone balance, and B12 is essential for nervous system health.
Vitamin D3 and K2: These two work together to support bone health. Vitamin D3 enhances calcium absorption, while K2 ensures that calcium is directed to the bones instead of soft tissues.
Vitamin E: Helps alleviate hot flashes and supports healthy skin during menopause.
Zinc: Supports immune function and can improve skin health, especially as it relates to hormone-related changes.
Botanicals and Adaptogens:
Plants have long been used in traditional medicine to support women's health. Botanicals and adaptogens can help balance hormones, reduce stress, and ease the symptoms of menopause naturally. Most women are familiar with Ashwagandha, Black Cohosh, Evening Primrose Oil, Flaxseed and Maca,
Here are few more that can be helpful in menopause:
California Poppy: This calming herb may improve sleep, reduce anxiety, and relieve mild pain.
Chasteberry (Vitex): Often used to balance hormones, Chasteberry can help regulate menstrual cycles and alleviate breast tenderness in perimenopause.
Dong Quai: Known as "female ginseng," it can help relieve hot flashes and vaginal dryness.
Ginger Root: Aids digestion and can also help reduce hot flashes and night sweats.
Green Tea Extract: Provides antioxidant benefits and can aid in weight management, particularly during hormonal shifts.
Lemon Balm: A calming herb that promotes better sleep and can help manage anxiety and hot flashes.
Red Clover: Contains isoflavones, which may reduce hot flashes and support bone health.
Shatavari: An Ayurvedic herb traditionally used to balance hormones and ease menopause symptoms. Shatavari is a female version of Ashwagandha and has adaptogenic properties that address a wide range of menopause symptoms.
Other Supplements:
These supplements can offer targeted support for some of the most common issues women face during menopause, such as sleep disturbances, mood swings, and muscle loss.
5-HTP: This supplement helps increase serotonin levels, which may improve mood, reduce hot flashes, and support better sleep.
Collagen: As collagen production declines with age, supplementation can improve skin elasticity and hydration while supporting joint health.
CoQ10: Helps maintain cellular energy production and supports cardiovascular health, which is crucial during menopause.
Creatine: Known for supporting muscle mass and bone density, creatine is particularly beneficial for women experiencing muscle loss during menopause.
Curcumin: The active compound in turmeric, curcumin helps reduce inflammation and can relieve joint pain, which may worsen as estrogen levels decline.
GABA: Helps calm the nervous system, reduce anxiety, and promote better sleep.
L-Theanine: Found in tea, this amino acid supports relaxation and stress relief, making it easier to manage menopausal symptoms.
Nicotinamide Riboside: This form of vitamin B3 boosts cellular energy and may help combat fatigue.
Omega-3 Fatty Acids: Omega-3s are essential for heart health and can also help stabilize mood and improve cognitive function during menopause.
Probiotics: Gut health plays a role in weight management and overall well-being, and probiotics can support a balanced digestive system.
Quercetin: This antioxidant helps reduce inflammation and supports the immune system.
I know - this is a long list. And if you are new to this journey and supplements are not something you are familiar with, here is a Supplement Cheat Sheet for women in midlife,
Basic supplements women should be taking at this stage are:
Vitamin B Complex (B1, B6, B12)
Vitamin D3 + K2
Magnesium
Omega 3
Collagen
Creatine
Remember, every woman's journey through menopause is unique. What works for one person may not work for another. It's essential to listen to your body and pay attention to how you feel. You also might want to consider checking your Vitamin B and D levels.
Here are some of my personal recommendations:
Bone Health Advanced: This formula includes Vitamin D3, K2 and Magnesium to support mineral bone density and healthy bones, which is crucial during perimenopause and post-menopause.
Ease PM: The calming support of magnesium, California poppy, hops, and lemon balm in this formula release the tension from your muscles and mind. B vitamins, niacin, 5-HTP, and GABA feed your calm by supporting healthy neurotransmitter function. It helps you fall asleep and stay asleep throughout the night.
Brain Awakening: This is a highly effective formula of Magnesium L-Threonate and Lion's Mane mushrooms to help with brain fog, focus and memory.
Nerve Shield: This formula includes Vitamins B1, B6 and B12 to supports healthy nerve structure and help with tingling sensation in your hands and feet.
Crave Stop: Formulated with an adaptogenic herbs, this formula helps to reduce stress levels, targeting the source of your sugar cravings,
Collagen: Collagen supports skin elasticity, joint health, bone strength, and may even boost cognitive function, making it a valuable addition during perimenopause and post-menopause.
If you're interested in trying any of the supplements mentioned, high-quality options are available through the links provided. Just click on the name in the list above, You can also add coupon code HEALTHCOACH for an additional 20% off.
Please remember that supplements are not a one-size-fits-all solution, Finding high-quality supplements that align with your individual needs is crucial for effectively managing menopause symptoms. Tailored supplements can provide targeted support, helping to address specific concerns like mood, energy, or bone health, while ensuring safety and optimal results.
Always consult with your health professional before adding new supplements to your routine.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. The content should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before starting any new supplement regimen or making significant changes to your diet or exercise routine, especially if you have existing health conditions or are taking medications.
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