Menopause is a natural biological condition marking the cessation of the menstrual cycle. Going through the menopausal symptoms can be physically and emotionally draining. The symptoms include depression, mood swings, and experiencing hot flashes.
Weight gain could also be another primary concern for you during menopause. But what if we say that there are tremendous supplements for menopause that relieve the menopause symptoms. Surprised? Read on to know more about the effective supplements for menopause in this article.
- Five out of a hundred women continue menstruating until almost 60.
- Eight out of a hundred women cease menstruating before the age of 40
- Women who smoke tend to experience menopause earlier than non-smokers.
- Some women start experiencing hormonal changes very early. In rare cases, some women reach menopause in their 20s due to a rare condition called premature ovarian failure (POF).
Supplements for Menopause
Here are the top effective supplements for menopause. Keep reading to explore more about supplements and their dosage.
Probiotics(1) are live yeasts and bacteria that are good for your digestive system. Taking Probiotics helps us to ensure a healthy gut. Poor gut bacteria in your body could be a result of poor diet, stress, antibiotics, and hormonal fluctuations due to menopause.
This leads to improper absorbing of supplements and leads to other symptoms like constipation, gas, belly fat, and bloating. Probiotics help to stabilize hormones, improve bowel function, and assist weight loss. The supplement has at least 10 billion CFUs and at least five different bacteria strains.
[Also Read: Home Remedies for Treating Menopause Symptoms]
2. Black Cohosh
Many women wonder about this supplement for menopause symptoms. The black cohosh root has a long history of use in Native American traditional medicine to treat symptoms of menopause and menstrual symptoms.
Research says that consuming black cohosh supplements decreases depression, sweating, hot flashes, and insomnia. A 2010 study claims that black cohosh provided a 26 percent reduction in night sweats and hot flashes. Therefore, consuming these herbal supplements is beneficial for menopausal symptoms.
The daily dosage of black cohosh ranges from 20 – 80 mg per day. Also, you can intake in capsule form, as a tincture and dried as a tea.
3. Milk Thistle
The improper detoxification causes hormonal build-up. Milk Thistle is an essential detoxifying ingredient. The liver is responsible for the transportation of synthesis hormones to their respective places in the body.
Milk thistle helps to clear out the toxins and nourishes the organs in the body. Also, the milk thistle regenerates liver cells and helps ensure optimal liver function. Milk thistle supplement makes a tremendous addition to menopausal hormonal balance.
You can intake 200 mg of milk thistle extract supplements daily or 1 mL of a specific combination containing milk thistle and several other herbs for menopause.
Ashwagandha(2) is an Ayurvedic herb that helps in hormonal balancing, adrenal fatigue, and improves a range of menopausal symptoms such as mood swings and hot flashes, etc. Studies claim that Ashwagandha enhances resistance to stress by possibly decreasing cortisol production.
Also, the herbal supplement acts on the endocrine system that produces hormones, and encourages hormone balance and reduces hot flashes. So, ashwagandha is also called an adaptogenic herb.
You should consume 500-600 mg of ashwagandha powder supplements per day for at least one month to improve hot flashes, anxiety, and mood swings.
Generally, calcium is essential for various body functions, such as nerve impulse transmission, blood clotting, and muscle contraction. Research says that women are five times more likely to develop osteoporosis than men.
The peak bone mass is achieved between the ages of 25 and 35 and slowly declines on aging. Calcium is best absorbed from food sources, but most of the women do not intake enough calcium. To meet their daily requirements, women must use supplements to achieve the recommended amount.
The postmenopausal women should consume 1500 mg of elemental calcium per day that is obtained from calcium supplements or dietary sources.
6. Vitamin D
It’s time you should consider vitamin D if you are a woman in your 30s, 40s, 50s. Vitamin D plays a crucial role in many body processes and is on the topmost priority for women during menopause. A single vitamin can prevent diabetes, cancer, osteoporosis, heart disease, and weight gain.
Research says that 75% of women are deficient in vitamin D, and additional supplementation is often recommended to meet the recommendations. Also, vitamin D helps in better absorption of calcium. Sunlight is a good source of vitamin D; you can also increase vitamin D levels through dietary sources.
The daily recommended intake of 600 IUs is necessary. High intakes of vitamin D are beneficial for cancer prevention and heart diseases too.
If you are 71 years and above, you need 800 UIs of vitamin D per day.
[Also Read: Vitamins for Menopause You Didn’t Know of]
The simple and best way to get all your necessary minerals, vitamins, and antioxidants are through a well-balanced diet. These are the nutritional vitamins that maintain our daily dietary requirements. Regular intake of multivitamin tablets reduces the risk of heart disease, preterm delivery, high blood pressure, depression, memory loss, cancers, and Alzheimer’s disease.
Consuming one multivitamin tablet daily with food shall be beneficial.
8. Fish Oil Supplements
Fish oil supplements are the primary source of fatty acids. It is mainly extracted from oily fishes like sardines and salmon. According to studies from Canada, the EPA present in the omega-3 fatty acids may reduce the symptoms of depression and the occurrence of hot flushes.
The supplements have a potent natural anti-inflammatory and antibacterial effect, which is a key during menopause. Fish oil supplements are helpful in terms of cardiovascular benefits, lowering triglycerides and help to preserve brain function, including dementia, cognitive delay, and Alzheimer’s diseases
Menopausal women should take fish oil supplements with 1,000 – 2,000 mg of DHA and EPA per day.
9. Coenzyme Q (10)
Coenzyme Q (10) is also called CoQ10. It is an antioxidant that helps convert food into energy that is needed for primary cell function. The coenzyme Q (10) decreases with age and is naturally produced in the body.
Research says that CoQ10 lessens the cognitive decline in postmenopausal women and can be essential for women taking medications for blood pressure and thyroid. The supplement helps with hot flashes and is good for cardiovascular health, mood swings, and depression.
Though 90-200 milligrams of Coenzyme Q10 daily is typically recommended for all, however, you can consult your health care provider for additional dosage.
Menopause is a natural condition and part of every woman’s life. Though this process could be tormenting to deal with, you could reach out for help and deal with it in a much better.
The supplements for menopause are effective in treating and relieving menopausal symptoms. However, if you feel discomfort over time, feel free to consult with your doctor. Embrace the use of natural supplements for menopause and live a comfortable life.
1. At What Age Does Menopause Occur?
Menopause is a natural biological process and occurs at the age of 40s or 50s, but the average age is 51 in the US. The conditions are usually diagnosed after 12months without a menstrual period.
2. What Are Some of the Home Remedies for Menopause?
The best natural home remedies for menopause include regular exercise, ginseng, Black cohosh, wild yam, yoga, French maritime pine bark extract, and ample sleep & relaxation.