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Menopause is a natural transition, as estrogen levels gradually decline, which brings on a long list of frustrating physiological changes and challenges. From sudden hot flashes, night sweats, and sleepless nights, to sudden weight gain and ever-shifting moods, it can truly disrupt our daily life.
Fortunately, millions of women have shared a similar experience and have found solutions with menopause supplementation.
Today, we will discuss the best menopause supplement. We cover why you should consider using supplements, how they can help you, recommended dosages, and more.
Importance of Supplements During Menopause
Supplementation can have a profound effect on our health and well-being. Below we discuss the importance of menopause supplement.
Why Consider Supplements?
The physiological changes that our body undergoes during menopause are due to a lack of estrogen, which can affect all areas of the body.
As estrogen declines, bone remodeling declines, and inflammation increases, which leads to many of the abovementioned symptoms.
Proper nutrition is vital at this time as it can address nutrient deficiencies to alleviate some of these symptoms.
However, not all symptoms can be easily addressed, and that is where supplementation comes in.
What is Menopause?
Menopause is when your period stops due to a decrease in hormone (estrogen) levels. It affects women between the ages of 45 to 55, and starts 12 months after a woman’s last period.
Common Symptoms of Menopause
The decline in estrogen levels can result in a range of symptoms, including:
- Hot flashes
- Night sweats
- Increase appetite
- Vaginal dryness
- Mood changes
- Decreased bone density
- Sudden weight
- Joint aches
- Cognitive challenges
- Difficulty sleeping
- Increased risk of chronic illness
How Supplements Can Help Manage Symptoms
Supplementation can be used to address menopause symptoms that come with decreasing estrogen levels.
For example, a decrease in bone remodeling and an increase in bone resorption, can be addressed with calcium and vitamin D supplementation.
Decrease estrogen can cause greater inflammation, leading to night sweats, hot flashes and chronic illness. Omega-3 can be taken to reduce symptoms.
Benefits of Menopause Supplements
Below are a range of reasons you should consider menopause supplements.
Hormone Balance
During menopause our body's estrogen levels decline, which leads to a range of physiological changes and symptoms, including increased appetite, great risk of inflammation, decreased bone density, and reduced metabolic weight.
Supplementing estrogen can help you manage hormone levels. This allows you to decrease the impacts of physiological changes, and symptoms; improving quality of life.
Bone Health
As our estrogen levels decrease, so too does our bone mineral density, which can lead to osteoporosis, which can lead to loss of strength, function, frailty, and increased risk of falls.
Taking supplements such as calcium and vitamin D combined with an exercise routine can boost bone health.
Mood and Emotional Well-being
When estrogen levels decrease, it can alter our mood and emotional well-being. The shift in hormones can lead to sudden mood changes, and feelings of sadness, anxiety, and depression. The addition of night sweats and hot flashes may also impair sleep, further affecting mood.
Supplements such as estrogen, again, can help reduce mood-related symptoms. While omega-3 fatty acids can help reduce inflammation which causes hot flashes and night sweats.
Skin and Hair Health
Estrogen prevents the loss of collagen which is vital to the health of our skin, and as our levels decline can lead to skin problems.
Following menopause, one-third of our collagen is in the first five years, leading to signs of aging.
Declining estrogen levels can also affect metabolism and blood volume to hair follicles, which can lead to loss of volume, thinning, and textural changes.
Supplementing your diet with estrogen and collagen can help reduce the impact on skin and hair health. By managing estrogen and collagen levels, you can maintain reduce the signs of aging and maintain fuller, healthier hair.
Natural vs. Synthetic Supplements
Menopause supplements come in two categories, natural supplementation, and synthetic supplementation. Estrogen supplementation and excessive use can have negative impacts if used incorrectly, including:
- Coronary arterial disease
- Migraine headaches
- Hypertension
- Endometriosis
- Cardiovascular disease
- Dementia
- Heavy menstruation
- Mood swings
- Sleep disturbances
Below, we will explore each type, identifying the pros and cons to help you choose the one that suits your needs.
Pros and Cons of Natural Supplements
Natural supplementation contains phytoestrogens, an estrogen-like compound derived from plants.
Pros
Phytoestrogens have shown to have a positive effect on menopause symptoms, including reduced hot flash intensity, vaginal atrophy, and improved sleep, cognition, and bone health.
Phytoestrogens are also relatively safe for breast and endometrial health.
Cons
While natural estrogen supplementation has been shown to be beneficial, it requires further investigation to determine its effectiveness.
Pros and Cons of Synthetic Supplements
Synthetic supplements contain estrogen and progesterone components, taken by pill, injection, or patch, which is released into the bloodstream.
Pros
Synthetic estrogen can be used to treat symptoms such as hot flashes, vaginal atrophy, and prevent osteoporosis. While progesterone can provide relief from sleep disturbances, and mood changes, and offers breast tissue protection.
Cons
Hormone replacement in the past has shown adverse effects, including the incidence of breast cancer, coronary heart disease, stroke, and venous thromboembolism (blood clots in veins).
Top Supplements for Menopause
Menopause supplementation can be incredible for managing symptoms and physiological changes. Below is a list of top supplements for menopause.
Black Cohosh
Black cohosh is a member of the buttercup family and has been shown to reduce symptoms of hot flashes, night sweats, and vaginal dryness.
If you have a liver disorder, use it only as directed by a healthcare professional.
Black cohosh dosage has been listed as 6.5-160 milligram tablets twice per day.
Red Clover
Red clover isoflavone is a natural supplement that has similarities to estrogen produced by our bodies. It has been shown to reduce the frequency of hot flashes.
It is a dried herb used for tea. Add 1 to 2 teaspoons to 8 oz. of hot water, for 1/2 hours. Aim to drink 2 to 3 cups each day.
Evening Primrose Oil
Evening primrose oil is a plant native to the Americans that is rich in omega-6 fatty acids. It has phytoestrogenic properties, which have been shown to improve hot flashes and night sweats.
Side effects range from stomach pain, digestive problems, increased blood pressure, and headaches.
The standard dosage ranges between 500 milligrams and 8 grams per day.
Soy Isoflavones
Isoflavone is a phytoestrogen and non-steroidal compound, found in soybeans, beans, lentils, red clover, and alfalfa.
Evidence indicates that supplementation of this compound is beneficial for perimenopause and postmenopause, including:
- Maintenance of blood glucose
- Reduce bone mineral density loss
- Lower total blood cholesterol
- Reduce the risk of coronary heart disease
- Decrease the risk of cancer
Vitamin D
Vitamin D supplementation can have a positive effect on bone health. Decreasing estrogen levels directly impair our bone health. Supplementing you vitamin D can help boost calcium absorption, bone remodelling, and growth, reducing the risk of osteoporosis, loss or function and fractures.
Taking vitamin D for an extended period can result in excess calcium buildup, which can weaken bone, and damage the heart and kidneys.
The recommended intake is 400-800 IU/day, or 10–20 micrograms.
Calcium
Calcium is vital for healthy bones, with approximately 98% stored in the bones. Bone constantly undergoes remodeling and resorption for growth and repair.
However, when we enter menopause and bone density decreases, we need additional calcium to preserve bone mass.
Calcium supplementation can be used to boost bone density.
However, it does come with potential health risks, including cardiovascular events, kidney stones, gastrointestinal symptoms. If you are considering taking a calcium supplement, speak to your health professional for recommendations.
The recommended daily dosage for adults 19 to 64 is 700mg daily.
Consulting with Healthcare Professionals
The dosage recommendations listed below are general guidelines only.
Please refer to the supplement dosage and seek a recommendation from your healthcare professional.
They will determine whether each supplement suits your existing conditions or medications.
Conclusion
Menopause supplementation has been shown as an effective means of addressing hormonal changes, and symptoms.
They can reduce hot flashes, night sweats, poor bone mineral density, mood changes and sleep.
Just remember to speak to your healthcare professional. They will determine which type of supplement suits your needs and discuss dosage, application, and adverse effects.
FAQs
What is the best supplement for menopause?
- The best supplement for menopause is often considered to be black cohosh, due to its effectiveness in reducing hot flashes and night sweats.
Do any menopause supplements actually work?
- Yes, some menopause supplements like black cohosh, red clover, and evening primrose oil have shown effectiveness in alleviating symptoms.
What is the best over-the-counter med for menopause?
- The best over-the-counter medication for menopause is often considered to be estrogen-based creams or gels for symptom relief.
What is the best natural hormone replacement for menopause?
- The best natural hormone replacement for menopause is typically bioidentical hormones, derived from plant sources and tailored to individual needs.
What is best for menopause instead of HRT?
- For menopause management instead of HRT, lifestyle changes, supplements like black cohosh, and non-hormonal medications such as antidepressants or gabapentin are recommended.
