Best Supplements for Menopause

While aging is inevitable, struggling through the symptoms related to life changes like menopause does not have to be. There is no shortage of menopause supplements to choose from, so how do you determine which ones might be right for you? Let’s examine some of the most common concerns related to menopause and discuss some of the best menopause supplements that may help you better manage your symptoms.

What is Menopause?

Menopause is the time when a woman stops having menstrual periods. This can happen over time, but a woman is considered to reach menopause after a year of no periods. While this transition may happen slowly, it is common for menopausal concerns to affect women in the “perimenopausal” (meaning “near or around menopause”) stage leading up to the complete stoppage of periods. While two key hormones decrease over the transition period into menopause, progesterone declines quickly while estrogen levels go up and down. Once you completely stop having periods, your body no longer produces estrogen.

Those fluctuating and depleting hormone levels are to blame for the common concerns associated with menopause. Up to two thirds of women experience symptoms related to menopause, which makes supplements for menopause a key part of managing this transition [1]. Symptoms include mood swings, hot flashes, night sweats, and other physical and emotional changes that are linked to the changing levels of hormones in the body. These symptoms can range from being mild to very disruptive to your sleep, energy levels, emotional and physical health.

How Can Menopause Supplements Help?

The traditional medical approach to managing many menopause symptoms is hormone therapy, because of the changes in hormone levels that occur during this transition. However, some women may want to try alternative therapies like changes to their lifestyle habits (diet, exercise, stress management) or adding supplements. Just like every woman will experience different degrees of symptoms, everyone feels differently about they want to manage their health. Some supplements mimic the action of the hormones that are less active, while others can you support your sleep and bone health. It’s best to talk with a health professional about how supplements may impact the management of other health concerns you may have. Let’s review the best menopause supplements for those who want to give them a try.

Soy

Struggling with hot flashes and mood swings? Soy foods and supplements are some of the most widely used and studied supplements for menopause. Soy contains phytoestrogens, which act as weak estrogens and may help manage the hot flashes and night sweats associated with menopause. One particular group of phytoestrogens are isoflavones. Soy isoflavones may have a mild estrogenic effect. This means they could help to reduce some of the more common symptoms of menopause. A popular plant-based protein source, soy is available in many forms – from milks and other dairy alternative foods to tofu and protein powders. As a plant-based protein source that contains fiber, incorporating soy-based foods can also help to support heart health [1].

Black Cohosh

Need additional support for hot flashes and night sweats? Black cohosh is a plant that has been used for centuries in Native American cultures for issues related to female reproductive health [2]. Black cohosh is traditionally used to address female symptoms during menopause. Because of its chemical make-up, black cohosh is classified as a phytoestrogen, like soy, which could help to combat those miserable hot flashes [2].

Read More: How to Minimize the Impact Menopause Has on Your Life

Melatonin

Not getting enough sleep – or quality sleep – makes anyone feel miserable. Melatonin is a hormone that greatly impacts our sleep and it declines during the aging process, including menopause [3]. Because night sweats and hot flashes can be seriously disruptive, having support for more restful sleep can have a great impact on both your mood and energy levels. A melatonin supplement can help to support restful sleep, along with adequate exercise (at least 30 minutes day).

Read more: Building the Foundation for Sleep Support

Calcium

What about the long-term impacts of menopause? An ongoing concern for aging women, even more important during menopause, is bone health. Our bones are constantly in a flux of breakdown and rebuilding, similar to our muscles. But women in the perimenopausal and menopausal stages are more likely to have low bone mineral density which can lead to osteoporosis [4]. Calcium is found in many dairy products and added to others, like fortified juices. If you’re not getting 1,200 mg per day in your diet, consider a calcium supplement – and pair it with Vitamin D. Strength training a few days per week is another great way to strengthen your bones and help you feel strong.

Vitamin D

We know that Vitamin D is crucial for supporting women’s overall health but is even more important during menopause when we lose bone density. Protecting your bones may be as simple as taking a Vitamin D supplement every day. Remember to pair it with a food or supplement source of calcium for best absorption.

Read more: The Importance of Vitamin D For Women’s Health

Vitamin K

The loss of bone mass over time can lead to osteoporosis and increased risk for broken bones as we age. While all women can benefit from a diet rich in calcium and Vitamin D, Vitamin K supplements may improve bone mass in post-menopausal women [5]. Consider your dietary intake of Vitamin K (from foods like full fat dairy, egg yolks, liver or fermented foods) and talk to your doctor about any medications you take before adding a Vitamin K supplement.

Where Do I Start?

When it comes to picking the best menopause supplements, it is important to examine how you’re feeling. Talk with your health care team and prioritize what is most important for your quality of life. Target your supplement routine to best combat the symptoms that are the most worrisome for you. While your symptoms can change over time, keeping a healthy lifestyle can support you before, during, and after menopause. Staying active with both cardio and strength training, managing stress, prioritizing sleep and making healthy food choices can keep you feeling your best.