Menopause marks an incredible phase in a woman’s life, typically occurring between the ages of 45 and 55. It is categorised by the natural decline in reproductive hormones, particularly estrogen and progesterone, resulting in the end of menstruation. Though menopause is a natural biological process, it often brings with it a host of uncomfortable symptoms such as hot flashes, mood swings, sleep disturbances, joint pain, vaginal dryness, and decreased bone density.
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Hormonal imbalances and age-related nutrient depletion issues in women may lead to nutritional deficiencies that may worsen these symptoms or lead to long-term health risks such as osteoporosis or heart disease. While hormone replacement therapy (HRT) is a common treatment, many women seek natural or non-hormonal therapies to ease the symptoms during this transition phase. And this is where dietary supplements play a key role in managing condition. When used appropriately, certain supplements can offer relief, improve quality of life and optimise overall health during menopause.
Here we have curated the 5 best supplements that have exhibited potential power in easing symptoms.
5 Best Supplements To Manage Menopause
Black Cohosh
Black cohosh is a plant cultivated widely in North America. It is believed to act on serotonin receptors in the brain, which influence temperature regulation and mood. Though not a phytoestrogen, black cohosh mimics some estrogen-like effects in the body. This supplement is beneficial in easing hot flashes and night sweats.
Moreover, it works has a non-hormonal relief for vasomotor symptoms and also improves mood and sleep quality.
Side Effects
Nausea, dizziness and liver toxicity (rare but serious). It should not be used in women with liver disease.
Calcium and Vitamin D
Estrogen holds a crucial role in calcium absorption and bone maintenance. When the level declines, bones become more brittle and fragile. Calcium supports bone structure, while Vitamin D enhances calcium absorption and bone mineralization. Supplementing with calcium and vitamin D maintains bone mineral density, reduces risk of fractures and osteoporosis. Furthermore, it also enhances muscle function and cardiovascular health.
Side Effects
Constipation and high doses may cause kidney stones or calcium buildup. Vitamin D toxicity at very high doses leads to nausea, weakness.
Omega-3 Fatty Acids (Fish Oil)
Omega-3s (EPA and DHA) possess strong anti-inflammatory qualities and support brain neurotransmitter function, which may ease mood-related symptoms of menopause. They also diminish triglycerides and support heart health, important for postmenopausal women. Taking omega 3 fatty acid supplements reduces depression, mood swing and ease inflammation and joint pain.
Also Read: Trouble Managing Menopause? 5 herbal Roots To Alleviate Symptoms During This Time
Side Effects
It has a fishy aftertaste, may cause stomach upset in a few people. Very rarely increases bleeding when taken at high doses.
Soy Isoflavones
Soy isoflavones are plant-based compounds that mimic estrogen (phytoestrogens). They bind to estrogen receptors, particularly in the brain and bones, offering mild hormonal support without synthetic hormones. It reduces hot flashes and night sweats, improves skin elasticity and bone health.
Side Effects
Mild gastrointestinal discomfort and not be safe for women with estrogen-sensitive cancers. It may also interact with thyroid medications.
Magnesium
Magnesium is a vital mineral that plays an important role in more than 300 biochemical processes. It also supports neurotransmitter function, easing anxiety and improving sleep patterns, regulating mood and sustaining bone health. Moreover, it also eases muscle cramps and tension.
Side Effects
Diarrhea (especially with magnesium citrate), nausea at high doses, and it may interact with certain medications like diuretics, antibiotics.
Conclusion
Menopause is a part of the ageing process, which is very natural; however, the symptoms can remarkably impact regular activities. Supplements offer a non-invasive, supportive option to manage this transition, especially for women who prefer to avoid hormone therapy. Remember, not all supplements are suitable for everyone. Hence, it is best to consult with a healthcare provider before starting any new regimen, especially if you are on medications or have existing health conditions.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with the knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.
References:
Botanical and Dietary Supplements for Menopausal Symptoms: What Works, What Doesn’t
Stacie E Geller 1,✉, Laura Studee 2
https://pmc.ncbi.nlm.nih.gov/articles/PMC1764641/
Efficacy and Safety of Nutraceutical on Menopausal Symptoms in Post-Menopausal Women: A Randomized, Double-Blind, Placebo-Controlled Clinical Trial
Teerapong Rattanatantikul,Mart Maiprasert,Pansak Sugkraroek &Akkarach Bumrungpert
Pages 168-183 | Published online: 17 Dec 2020
https://www.tandfonline.com/doi/full/10.1080/19390211.2020.1853648
