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Women will typically experience menopause between the age of 45 and 55 – the natural halt to your menstrual cycle and the beginning of a new chapter of your life. In essence, it’s your body processing a drop in the production of oestrogen, the hormone that makes it possible to reproduce and have periods. Symptoms however can begin as early as 10 years before you actually begin the menopause (this is known as the perimenopause), and can last for some time after this. Once you are postmenopausal, your symptoms should begin to get milder.

Perimenopause is your sign that your body is getting ready to go into the menopause stage. The symptoms are caused by the changing levels of your hormones. Your oestrogen can surge which can create feelings of pre-menstrual stress. When your oestrogen dips again however, you can begin to have night sweats and hot flushes, which can be confusing and distressing. No two people are the same and these symptoms can vary enormously in severity. During menopause, the significant hormonal changes can lead to various symptoms such as hot flushes, night sweats, mood swings, vaginal dryness, and decreased bone density.

We always take an evidence-based approach and aim to provide you with actionable knowledge and tips to help you on your journey to optimal health.

In this article we’ll take a closer look at what supplements you can take to alleviate menopausal symptoms, and boost your health, happiness and wellbeing.

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Beneficial supplements

Here are some supplements that are considered beneficial during menopause:

Black Cohosh:

Made from the root of the North American black cohosh plant, this is traditionally used to relieve menopausal symptoms, particularly hot flushes and night sweats. It may help regulate hormone levels and reduce the frequency and intensity of these symptoms. However, its effectiveness varies among individuals, and some studies have shown conflicting results.

Vitamin D and Calcium:

Menopause is associated with a higher risk of osteoporosis and bone loss. Calcium and vitamin D are crucial for maintaining and supporting bone health. Calcium helps build and maintain strong bones, while vitamin D aids in calcium absorption. It’s important to get an adequate intake of these nutrients through a balanced diet or supplements.

Omega-3 Fatty Acids:

Omega-3 fatty acids, commonly found in fish oil supplements, have anti-inflammatory properties and may help alleviate joint pain and stiffness associated with menopause. They also support heart health and can help regulate mood swings.

Magnesium:

Magnesium plays a vital role in many bodily functions, including muscle relaxation and sleep regulation. Some women find that magnesium supplements help reduce symptoms like muscle cramps, mood swings, and sleep disturbances during menopause.

Evening Primrose Oil:

Evening primrose oil contains a fatty acid called gamma-linolenic acid (GLA), which may help relieve menopausal symptoms such as breast pain and tenderness, mood swings, and hot flashes. However, research results are mixed, and more studies are needed to confirm its effectiveness.

Soy Isoflavones:

These are plant compounds that mimic the effects of oestrogen in the body and are found in soy-based foods and supplements. Some women find relief from hot flushes and other menopausal symptoms by including soy-based products in their diet. However, results from studies on soy’s effectiveness are mixed, and they may not work for everyone. It is also important to note that if you are oestrogen-dominant (gaining belly weight can be indicative of this) then these foods will not be beneficial in reducing your symptoms as they will add to your oestrogen levels. There can be other health benefits to consuming phytoestrogen compounds via your diet, but you should seek advice if your symptoms are unaffected in doing so.

Resveratrol:

This natural phytoestrogen is abundant in grapes and can help improve blood flow in the brain and overall cognitive function. Studies have shown that regularly consuming resveratrol in postmenopausal women can potentially slow cognitive decline associated with ageing and menopause by enhancing cerebrovascular and cognitive functions. Supplementation has also been shown to improve bone mineral density and pain perception.

Co-enzyme Q10:

Also known as CoQ10, CoQ, Ubiquinone or Vitamin Q10 is a naturally occurring quinone, a powerful antioxidant that can neutralise free radicals and help prevent the development of many chronic health conditions, as well as augmenting the immune system, and potentially improving cardiovascular health and reducing cholesterol. It can also specifically assist in the menopause by relieving symptoms such as mood swings and hot flushes, as well as easing depression.

Flaxseed:

Studies suggest that taking flaxseed or flaxseed oil may help relieve mild menopause symptoms, partly attributable to it being a good source of lignans, which can help balance female hormones. 

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Takeaway

At Amchara, we always aim to guide you through evidence and scientific research. Come to our nurturing environment at Amchara, where our experienced Personalised Health practitioners can work with you to explore positive lifestyle choices to help you achieve your health goals, with a tailored approach taking into account your individual circumstances. Taking a functional medicine approach, our practitioners can support you during the menopause and help you learn how to manage and alleviate symptoms.

We know that sharing knowledge and experiences can be an important part of achieving optimal health, we’d love to know if you have found supplements beneficial during the menopause and any other lifestyle strategies that have worked for you.

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