Supplements For Menopause:
Generally studies are funded for five-year cycles, but cancer can sometimes take decades to develop, she points out. If you haven’t had your uterus removed, your doctor will typically prescribe estrogen along with progesterone or progestin (progesterone-like medication). This is because estrogen alone, when not balanced by progesterone, can stimulate growth of the lining of the uterus, increasing the risk of endometrial cancer. If you have had your uterus removed (hysterectomy), you may not need to take progestin. The organization also warns that soy may alter the way the thyroid functions in people who have an iodine deficiency.
It also contains multiple ingredients that can be especially beneficial for balancing hormone levels and improving mood, including maca root and ashwagandha (20, 21). Many women experience hair loss during menopause, which may be caused by changes internet in hormone status (18). As always, it is recommended to consult with your healthcare provider before adding any supplement to your regimen. It has been shown in company-sponsored clinical research studies, to help reduce hot flashes by up to 83%.
As researchers learn more about hormone therapy and other menopausal treatments, recommendations may change. If you continue to have bothersome menopausal symptoms, review treatment options with your doctor on a regular basis. A 2016 systematic review notes that many studies investigating the effectiveness of ginseng on symptoms of menopause are at a high risk of bias. It is important to remember that menopause supplements are not regulated by the Food and Drug Administration (FDA).
Osteoporosis ‘ defined as low bone mineral density ‘ affects between 10’30% of postmenopausal women and increases with age (7, 8, 9, 10). Menopause occurs when a woman has experienced their last period and usually occurs between 51’52 years of age. Common side you can try these out effects include hot flashes, trouble sleeping, weight gain, and weakened bones. What’s more, as women reach older adulthood and experience menopause, magnesium becomes particularly important for good health and may even help reduce menopause symptoms.
Herbs and foods like maca, soybeans, valerian root, black cohosh, flax seeds, and red clover are among the most popular menopause supplements, but most lack strong evidence to support their use. It contains black cohosh, a member of the buttercup family, as a main ingredient, and is considered an estrogen-free replacement for hormone replacement therapy (HRT) according to the company. Additionally, staying on top of core vitamins and minerals as well as omega-3 fatty acids (found in fatty fish) is especially important for decreasing inflammation, Dr. Gilberg-Lenz says. Menopause typically begins between the ages of 45 to 55, with the average age for U.S. women being 52, according to the National Institute on Aging.
Common menopause symptoms include mood changes, anxiety, poor sleep, fatigue, night sweats, hot flushes, joint pain, loss of libido, brain fog and changes to skin and hair. A healthy diet’lots of veggies and fruit, lean protein, legumes and beans, healthy fats and carbs’is one of the best ways to manage your hormones and minimize menopausal symptoms. But sometimes you need a little more, like supplements, to keep your body strong and well. Additionally, your nutrient needs may change as you age, requiring more of some things (protein and calcium) and less of others (iron and folic acid). Dong quai has been used in Chinese medicine as treatment for women’s health for thousands of years. But research in recent times hasn’t found evidence to back this up.
Omega-3 fatty acids (in particular, DHA and EPA) are widely known to have many health benefits. Make sure you’re getting a high enough dose though ‘ at least 2 grams (2000 mg) of combined EPA and DHA. You have trillions of microorganisms hanging around inside your body, doing useful stuff like helping you digest, supporting mental health, and allowing you to use your food to support physiological function. For decades, vitamin C has been touted as a remedy for the common cold.
However, magnesium can be consumed through many foods, such as dark chocolate, beans, lentils, nuts, seeds, leafy greens, and whole grains. Magnesium is essential for good health and safe to consume from both food and supplements. It’s recommended that adult women get 320 mg of magnesium per day from food or a supplement (31). Magnesium helps control heart muscle contractions and nerve impulses, allowing for a healthy heartbeat. What’s more, magnesium-rich foods are a significant source of antioxidants, healthy fats, protein, and fiber, all of which benefit heart health (30). After menopause, women lose roughly 1% of their bone mineral density each year.
Vichy’s Neovadiol Perimenopause Plumping Day and Night Creams are formulated with the anti-ageing molecule pro-xylane, and promise to combat volume loss. Hyaluronic acid hydrates and plumps while volcanic water is rich in 15 strengthening minerals. Based on this study, it’s difficult to tease out the see post individual effects of calcium versus vitamin D, says Tan. All of these risks should be considered by you and your doctor when deciding whether hormone therapy might be an option for you. People who are allergic to soy should not use soy supplements or ingest food or beverages that contain soy.
Before starting a new supplement, a person should discuss it with a healthcare professional to ensure that it is safe for them. Evidence suggests that St. John’s wort (Hypericum perforatum) may help with menopausal symptoms. Traditional Chinese medicine practitioners have long used wild yam as a remedy for some symptoms, including those relating to menopause.
There are many forms of magnesium, such as magnesium aspartate, carbonate, citrate, glycinate, lactate, malate, and orotate. It’s also common to see magnesium paired with calcium, another important mineral for bone health (34). Up to 60% of menopausal women experience insomnia or difficulty sleeping. Compared with premenopausal women, those transitioning through menopause, known as perimenopause, report significantly higher rates of poor sleep ‘ in particular, waking up throughout the night (6, 13). Since magnesium plays a key role in bone health, ensuring adequate magnesium levels may slow the rate of bone loss.
Estrovera is made from a type of rhubarb root extract, known as Siberian rhubarb root. According to the company, it addresses 11 common symptoms of menopause, including hot flashes, irritability, sleep issues and menopausal related anxiety among others. Medical treatments for menopause symptoms can include hormone therapy with estrogen and progesterone, or non-hormone therapy including SSRIs and fezolinetant, according to Dr. Rosser. Soy may also be effective in managing menopause symptoms, adds Dr. Minkin.
‘Our good gut bacteria loves to feed on fiber, so women need to be very mindful that they are getting at least 25 to 30 grams a day,’ she says. If your diet isn’t supplying enough, a tablespoon or two of flax seeds is a great way to sneak in more fiber. Aside from menopause supplements, there are other ways to treat menopause and menopause-related symptoms. To identify the best menopause supplements of 2024, the Forbes Health editorial team consulted a panel of two doctors who provided their product recommendations and reasons why they stand out.
Your body can make it from sunlight, or you can get it in your diet. It’s one of the active compounds in chasteberry, a fruit that has been used for many years to treat a range of hormonal problems. It’s nicknamed the ‘sunshine vitamin’ because your body can make vitamin D from sunlight, the UVB rays, in particular. Sunscreen, pollution, clothing, and age reduce your body’s ability to produce vitamin D from the sun.
This one is a bit of an outlier being a spice vs. a nutrient, but there’s enough good evidence of its anti-inflammatory properties to make it worth considering. For many women in our Menopause Solutions Facebook group, magnesium (particularly magnesium glycinate) has been a game changer. Chasteberry (Vitex agnus-castus) is a medicinal herb native to Asia and the Mediterranean. It has long been utilized for infertility, menstrual disorders, and symptoms of PMS and menopause (34).