Top 8 natural supplements for menopause

A woman goes through different hormonal changes at different phases of her life. Experiencing a hormonal change or imbalance during your late 40s is very common and will affect you despite your lifestyle choices, nutritional intake, and geographical location. If you are in your mid/late 40s now, chances are you are dealing with perimenopause (pre-menopause). It is a transitional period experienced just before menopause (usually seen in women over 40) in which hormonal fluctuations and imbalances occur in your body and cause different kinds and levels of distress (both physical and mental).

Hormonal changes in a woman in her late 40s

You will be diagnosed with Natural Menopause after 12 consecutive months of absent menstruation.

Over the age of 40, the reproductive cycle starts to slow down. This is a preparation your body undergoes to onset the end of the menstrual period for good. The production level of the hormone oestrogen by your ovaries will slow down during your perimenopause phase only. Your menstrual cycle will be affected as soon as this hormonal change takes place. The production of another hormone, progesterone will be irregular during this time as well. Both progesterone and oestrogen control menstruation. Besides, oestrogen is also known for influencing how your body will maintain cholesterol levels in the blood and use calcium. Your ovaries will not release eggs anymore into the fallopian tubes as menopause nears.

If you are dealing with menopause or transitioning into it, then you will experience some or all of the following symptoms:

• Vaginal dryness and changes in libido
• Hot flashes and cold flashes or Night sweats
• Urinary urgency
• Insomnia
• Dry skin, eyes, and mouth
• Breast tenderness
• Emotional changes including mild depression
• Memory lapses and difficulty in concentrating
• Headaches and joint or muscle pains and aches
• Weight gain
• Hair thinning or hair loss

During perimenopause, you will deal with skipping periods or irregular periods. Besides, the flow of your periods will either be lighter or heavier than usual.

The main types of treatment for menopause are:

• Hormone therapy
• Non-hormonal treatments/natural support

Top Eight natural supplements for menopause and perimenopausal support

1. Vitamin B
2. Vitamin D
3. Vitamin C
4. Magnesium
5. DIM
6. Ashwagandha
7. Sage
8. Sea Buckthorn Oil

Vitamin B

Bone support is important for a woman over 40. A reduction in oestrogen will affect bone density and support. Vitamin B is associated with reduced bone mineral density [2]. Taking a B complex with Vitamin D and support Bone mineral density.

Vitamin B6 is known for boosting serotonin which will increase your energy level during this time. It will also help you to deal with menopausal depression. Vitamins B1, B3, and B6 support cognitive function [3] and mood. Vitamins B1, B2, B3, B5, and B6 contribute to normal energy-yielding metabolism. Folate, vitamin B5 and B12 contribute to the reduction of tiredness and fatigue

We recommend Pure Encapsulations Balanced B vitamin formula with active folate. Their B-Complex Plus offers a comprehensive blend of B vitamins packed into one easy-to-take supplement. Includes active forms of B vitamins, including pyridoxal-5-phosphate, riboflavin-5-phosphate, and folate as 5-methyltetrahydrofolate (5-MTHF), the universally metabolized and biologically active form of folate. Vitamins B1, B3, and B6 contribute to the normal functioning of the nervous system. Folate, vitamin B5 and B12 contribute to the reduction of tiredness and fatigue.

Vitamin D

Another vitamin to support decreased mineral bone density, Vitamin D consumption during this phase will ensure you get the needed bone support for optimum mineralisation and vitamin D plays a crucial role in the utilisation of calcium and phosphorus. It will prevent thinning of your bones and keep them strong. It is also recommended as it can also decrease cognitive decline, support brain function, and help you to deal with menopausal depression. Vitamin D is also required for normal muscle function and cell division, it is therefore important for every single cell in the body.

We recommend Nutri Advanced Vitamin D3 with K2 1000IU. Vitamin D3 is the preferred form of supplemental vitamin D; it is the same form as is naturally produced by the body in response to sunlight. Their Vitamin K2 is provided as MK-7, the most effective form that lasts the longest within the body compared with other forms.

Vitamin D is vital for a healthy body but it’s estimated that 1 in 5 people in the UK are vitamin D deficient [4]. For most of us, we just can’t get the sun exposure needed to produce adequate amounts of vitamin D. Did you know that it’s impossible to get enough vitamin D from food sources? So for many of us, supplementation is key.

Why include Vitamin K?

Vitamin K contributes to the maintenance of normal bones, working synergistically with vitamin D to ensure that calcium is not only absorbed but sent to our bones where we need it the most.

Vitamin C

This is another menopause supplement that is known for helping you to deal with menopausal symptoms such as hot flashes, night sweats [1], anxiety and depression. Vitamin C is a powerful antioxidant that can help to protect your cells from damage. It is also important for the normal function of the immune system, collagen formation for the normal function of bones, teeth and cartilage, collagen formation for skin health, the protection of cells from oxidative stress, nervous system, and cognitive support, reduction of tiredness and fatigue and increased iron absorption

We recommend Ester-C Plus 1000 mg Vitamin C Tablets, a high strength formula that offers a gentler, more easily digested form of vitamin C which is pH neutral and non-acidic. The metabolites of Ester-C have a positive effect on the levels of vitamin C retention in the body's immune cells, giving you superior immune support. Also contains additional natural plant bioflavonoids, powerful antioxidants that naturally accompany Vitamin C in fruits and vegetables.

Magnesium

Magnesium plays a major role in hormonal imbalances, including PMS, PCOS, thyroid conditions, perimenopause, anxiety, and adrenal fatigue. Magnesium is an important supplement for almost all women, studies show most people are deficient [5] in this mineral.

Magnesium plays a role in decreasing the risk of diabetes, improving heart health, reducing blood pressure level, easing constipation, and combating osteoporosis and other issues that increases or seen during perimenopause and menopause.

We recommend PrizMAG MAG365 which is set apart in the industry as, it is the only pure magnesium bisglycinate that is free from excipients, stearates and magnesium oxide. MAG365 is comprised of pure magnesium bisglycinate.

DIM

It is recommended as it produces oestrogen metabolities that bind to specific proteins may help improve their hormonal imbalance issues [6]. It can effectively help to keep the menopausal hormonal fluctuations causing the different symptoms in check.

We recommend Pure Encapsulations DIM with phytonutrients, milk thistle and amino acids. Thier

DIM Ultra features BioResponse DIM® with phytonutrients, milk thistle, lipoic acid and amino acids for advanced nutritional support. BioResponse DIM® is a highly absorbable form of diindolylmethane, an important metabolite of indole-3-carbinol.With the lignan 7-hydroxymatairesinol (HMR), which is converted in the body to enterolactone. Also featuring Broccoli sprout concentrate with a guaranteed level of sulforaphane. Provides silymarin, alpha lipoic acid and n-acetyl-l-cysteine. With the amino acids taurine, glycine and methionine.

Ashwagandha

Ashwagandha is an adaptogen. A substance that promotes adaptation by the body to all kinds of stressors, whether they be emotional, physical, or environmental. Adaptogens have thousands of years of historical use and have been used in both Ayurveda and Chinese medicine. These herbs contain active phytochemicals that help account for their 'adaptogenic' functions. Due to the heightened levels of stress in the modern world, they are now experiencing a revival in health and wellness practices today.

A reduction in stress and therefore cortisol promotes relaxation and better sleep, avoiding symptoms of anxiety, weight gain and feelings of lethargy.

Sage

For hot flushes [7]. Sage (Salvia officinalis) has been traditionally used to treat sweating and menopausal hot flushes, as well as to alleviate associated menopausal symptoms and as a general tonic.

Sea Buckthorn Oil

For vaginal dryness. Sea Buckthorn Oil is a small orange-yellow berry that grows near the coast all over the world, including the UK. Sea Buckthorn Oil is nutrient rich, containing Vitamin C, beta-carotene and omega-7.

Omega 7 cares for the mucous membranes, decreasing symptoms of itching, discomfort and burning. A study showed that women taking Sea Buckthorn showed significant improvement [8] in their symptoms

We recommend Pharma Nord Omega 7 SBA24, the no. 1 product against dry eyes, dry mouth and intimate dryness

To conclude

Menopause is a time when women experience a natural decline in oestrogen levels. This can cause a variety of symptoms, including hot flashes and night sweats. There are a number of natural treatments that may help reduce menopausal symptoms.

[1] Side effects -Hormone replacement therapy (HRT) https://www.nhs.uk/conditions/hormone-replacement...

[2] Selected vitamins and quality of life in menopausal women https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6372...

[3] Kado DM, Karlamangla AS, Huang M, et al. Homocysteine versus the vitamins folate, B6, and B12 as predictors of cognitive function and decline in older high-functioning adults: MacArthur Studies of successful aging. Am J Med. 2005;118:161–167.

[4] National Diet and Nutrition Survey. Years 1 to 9 of the Rolling Programme (2008/2009 – 2016/2017): Time trend and income analyses. https://assets.publishing.service.gov.uk/governme...

[5] Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786...

[6] Pilot study: effect of 3,3'-diindolylmethane supplements on urinary hormone metabolites in postmenopausal women with a history of early-stage breast cancer https://pubmed.ncbi.nlm.nih.gov/15623462/

[7] First time proof of sage's tolerability and efficacy in menopausal women with hot flushes https://pubmed.ncbi.nlm.nih.gov/21630133

[8] Effects of sea buckthorn oil intake on vaginal atrophy in postmenopausal women: a randomized, double-blind, placebo-controlled study https://pubmed.ncbi.nlm.nih.gov/25104582/