Top 5 Supplements for Menopause
The topic of menopause is gaining traction in the public eye in recent months, which is promising and quite frankly, about time!
Although menopause is an entirely normal life stage for any woman, it has previously been seen as a taboo topic about women. More often than not, women resort to dealing with their symptoms in isolation, afraid to share it in the workplace or to their friends and family.
Perimenopause through to post-menopause is typically a decade-long journey, with many varying symptoms which can unpredictably fluctuate from inconvenient to life-altering. Living a healthy lifestyle can go a long way to helping with symptom relief, and supplements can play a vital role.
In this article, I’m going to discuss supplements that can help support symptom relief and help aid you through the menopause journey and beyond. If anyone you know is trying to navigate their way through this life stage, do share the information below!
1. Menopause Complex
The concept for this supplement was inspired by one of the company’s founders’ mother, who was experiencing unrelenting chronic menopausal symptoms which affected her quality of life. Watching her mum navigate her way through this life stage, it occurred to her that there wasn’t much support out there for women going through this.
There was also lacked a targeted menopausal supplement on the market at the time, so the founders decided to create one of their own.
The supplement also contains isoflavones which have been shown to potentially support oestrogen metabolism which declines during menopause1.
Healthy doses of calcium and vitamin D have been included in this supplement, which studies show can significantly help reduce the risk of osteoporosis, which is a real risk factor for post-menopausal women2.
What’s wonderful about this supplement is that you’re able to take it with or without HRT, making it a safe and complementary option for women at every stage of their menopause journey.
Read our reviews to see how this supplement has helped hundreds of women (so far) in their menopause journeys.
As perimenopause begins, the adrenals start to take over as the organ responsible for steroid hormone production (oestrogen/testosterone etc). As the adrenals have the additional responsibility to create more hormones, it puts pressure on their function and can cause adrenal burnout.
The adrenals are responsible for the production of cortisol and adrenaline aka, our stress hormones, and when the adrenals are under additional pressure this can hinder our stress response3.
This explains why increased stress, poor sleep and mood dysregulation are common symptoms of menopause. Chronic fatigue is also a common condition I see in menopausal women, with adrenal support being a top priority to help ease these symptoms.
Magnesium is a fantastic and highly recommended supplement to help anyone who needs nervous system support4.
It helps to physically relax the nervous system and takes some of the pressure off the adrenals. I’ve seen sleep improvement and mood fluctuations improve through the use of a good-quality magnesium supplement.
Collagen, oh collagen. A personal favourite and one I recommend to clients, both male and female looking to boost their structural health past their thirties.
During and post-menopause, collagen production significantly changes, affecting joint and cartilage quality. Menopausal women report stiff achy joints, with a lack of collagen a prominent contributor. Collagen makes up a large portion of bone structure and helps to provide cushioning and lubrication to joints and ligaments5.
Women report that their skin lacks elasticity and bounces during menopause. Collagen supplementation can really help support skin structure and vitality.
4. Omega 3
A reduction in oestrogen for menopausal women has been linked to poor cardiovascular health, including higher triglyceride levels and metabolic dysfunction6.
This also includes added risk for insulin resistance which also leads to a complaint I hear commonly in the clinic from menopausal women, that their waistline has notably changed, with diet and exercise doing very little to help them.
Weight loss can be achieved during menopause, but targeted blood sugar support is absolutely vital. I also encourage women not to skip meals as this places additional stress on their adrenals and will not help them in achieving their goals.
Omega 3 has been shown to help positively impact triglyceride levels and helps support healthy heart function7.
It is also a fantastic antioxidant, helping to support healthy brain function. Brain fog, which is a common complaint reported by menopausal women, can truly impact daily life whether that be personally or in the workplace. Omega 3 can help support healthy cognitive function and help women gain more mental clarity.
5. B Vitamin Complex
B vitamins help to support mood stabilisation by their impact on hormonal production in the brain to help regulate hormonal levels. B6 has been shown to decline during menopause and mood imbalances are more frequent8.
B vitamins help with serotonin (our feel-good hormone) production and have even been shown to help with hot flushes and insomnia.
B vitamins are found in many food sources:
- Nuts and seeds
However, if you want a more concentrated and regulated dose of B vitamins, then supplementing is advised to ensure you’re absorbing optimal levels.
B vitamins work better synergistically, therefore a B complex is more beneficial.
Supplements Are an Added Boost to A Balanced, Healthy Diet
Although supplements have fantastic health benefits and can help support the many symptoms and stages of menopause, it’s important to note that a balanced diet, full of fibre, colour and protein is essential.
Fibre, for example, helps with oestrogen metabolism in the gut and can help support healthy oestrogen levels, so opting for fibrous foods is optimal9:
- Sweet potato
- Brown rice
Adding targeted dietary and supplemental support will go a long way to helping manage symptoms to make menopause an easier journey.