Supplements For Menopause:
Up to 30 per cent of collagen may be lost during the first five years of menopause owing to the decline in oestrogen, with an additional two per cent loss each year afterwards. Less collagen means less elasticity, which causes skin to appear less firm and supple. Conversely, melanin production increases, which can lead to pigmentation and brown spots. Meanwhile, a reduction in progesterone, which helps your pores to produce oil, means skin can also become dry and thinner. The outlook isn’t rosy, but there are ways to combat these effects.
Chasteberry is generally considered safe, but mild side effects like nausea, itchy skin, headache, and digestive distress are possible. You shouldn’t try it if you take antipsychotic medications or drugs for Parkinson’s disease (34). However, a more recent study in 52 women taking image source chasteberry showed significant reductions in anxiety and hot flashes ‘ but no meaningful changes in depression or sexual dysfunction (26). Taking valerian is not recommended if you’re on any medications for sleep, pain, or anxiety, as it may have a compounding effect.
You can enter your product lot number on the website for more information, including a live testing report. The brand has strict quality control measures and has passed the USP GMP audit. Women’s Balance by Nutrafol was formulated for women 45 and over, or those in peri-menopause and post-menopausal stages, who are specifically experiencing thinning hair. If you’re already getting enough calcium to keep that skeleton sturdy, steer clear of supplements. Too much can contribute to hypercalcemia, a build-up of calcium in your bloodstream.
Company sponsored clinical research also indicates successful restoration of hair vitality. Some people breeze through menopause without issue, while others experience significant discomfort, from sweaty nights to swollen breasts and beyond. In addition to Runner’s World, she has contributed health, fitness and wellness content to Women’s Health, SELF, Prevention, Healthline, and the Houston Chronicle, among other publications. She is also an 11-time marathoner, a USATF Level 1-certified running coach, and an avid traveler.
Later studies were mixed, so it’s unclear how much preformed vitamin A may increase bone fracture risk. Fatigue, hot flashes, night sweats, weight gain, brain fog, dry skin ‘ the list of menopause-related symptoms can include more than 16 different indicators. And while most women go through menopause between the ages of 45 and 55, many can experience these uncomfortable symptoms seven to 10 years before that during peri-menopause.
Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology. From there, a registered dietitian on our Medical Expert Board reviews each article for scientific accuracy. Always speak with a healthcare here professional before adding a supplement to your routine, to ensure that the supplement is appropriate for your individual needs and which dosage to take. Though generally safe, if you’re unsure whether a magnesium supplement is right for you, talk to your healthcare provider.
This will ensure that you’re getting the appropriate amount each day. This supplement is no exception, boasting a long list of ingredients that have been shown to reduce symptoms of menopause such as hot flashes, including red clover, chasteberry, and black cohosh extract (11, 12, 13). Thorne’s menopause formula is made with a blend of herbal ingredients commonly used to balance hormones and reduce menopause symptoms, including chasteberry, black cohosh, and wild yam root extract (2, 3, 4). When it comes to supplements like evening primrose oil, phytoestrogens, dong quai, red clover, and black cohosh, NAMS notes that there’s not conclusive research to support their potential benefits when it comes to menopause. And with some of these supplements, the potential side effects could be problematic. For example, side effects of evening primrose oil can include inflammation, problems with blood clotting and the immune system, nausea, and diarrhea, according to NAMS.
Other lifestyle changes include lifting weights to boost muscle mass and improve bone density. If you have hot flashes, you can try avoiding spicy foods and alcohol, carrying a portable fan, and dressing in layers. Incorporate healthy sleep habits to help improve sleep like staying off screens before bedtime and going to sleep at a consistent time each night. It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. Over-the-counter menopause supplements generally don’t work as well as prescribed hormone replacement therapy. The products typically contain vitamins and homeopathic ingredients and come in the form of tablets or capsules.
Probiotics provide beneficial bacteria and other microorganisms to the gut. These microorganisms play a role in a person’s overall health across several systems of the body. ‘The more info data is still weak, but it makes sense, from an overall health perspective, to try to minimize your stress by practicing deep breathing and mindfulness,’ Dr. Batur advises.
Taking blood work and individual needs into account, you and your healthcare provider can see where additional supplementation might be beneficial. If her patients aren’t getting enough omega-3s from fish, Bhatia will supplement with 1,000 to 2,000 milligrams of fish oil. Bhatia has also found ashwagandha helpful for mitigating stress and CoQ10 for slowing cognitive decline. Turley often suggests the herbal supplement Vitex for her perimenopausal women who are experiencing dramatic shifts in their menstrual cycle.