Vitamins For Menopause:
There is currently not enough evidence to confirm whether exercise is effective for treating hot flashes and night sweats (8, 9). A diet rich in calcium and vitamin D is important to prevent the bone loss that can occur during menopause. Calcium and vitamin D are linked to good bone health, so it’s important to get enough of these nutrients in your diet. In addition, menopausal people are at higher risk of several diseases, including osteoporosis, obesity, heart disease, and diabetes (2).
This study split 100 women into two groups, with one group taking the supplement and the other using a placebo. While there was no significant difference in the hot flashes the participants reported after 4 weeks, the researchers noted that women who took the supplement reported fewer hot flashes after 8 weeks. People should contact a healthcare professional if they wish to take ginseng and are currently using medications such as calcium channel blockers, statins, or antidepressants. Ginseng is another herbal supplement that people may use to relieve menopausal symptoms.
Like other aspects of menopause, vaginal dryness is caused by a decrease in hormone levels. It can make sex uncomfortable or even painful ‘ but over-the-counter products like vaginal lubricants can help. Menopause specialist Pelin Batur, MD, weighs in on which ones to try, what to skip and when to see a healthcare provider. With Nutrisense, you’ll be able to track your blood glucose levels over time using a CGM, so you can make lifestyle choices that support healthy living.
‘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. Women who have gone through menopause and hope that supplemental vitamin D plus calcium might shield them from disease may be disappointed by new data. As simple as it gets, going for a brisk minute walk on most days of the week is a cardio workout that relieves stress, gently works your muscles and lifts your aerobic output, helping you burn calories and belly fat. Sunshine’s added Vitamin D boost helps your body maintain hormonal balance. You may feel like you just have lousy self-discipline when in fact it’s your body chemistry that’s making it more difficult to eat healthy and to know when to stop.
This supplement was designed as a non-hormonal alternative to support healthy estrogen and progesterone levels, and offer longer-term benefits related to symptoms such as night sweats, hot flashes and mood swings. 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. As hormone levels fall, a person may experience a range of changes, such as hot flashes, insomnia, night sweats, vaginal dryness, and fluctuating moods. These are not strictly symptoms, but many people may find they cause inconvenience and discomfort.
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions. You can fight this side effect by working out more, reducing your intake of processed more hints and fattening foods that don’t do your health any favors, and eating smaller meals more regularly. Deciding what not to eat is almost as important during the perimenopause, however! Many women discover that vices they were once able to enjoy responsibly and in moderation become their worst enemy as they try their best to combat the nastiest menopause symptoms.
Take care of gut imbalances and other inflammatory conditions, like thyroid disease or Hashimoto’s. Slowing of your metabolism, weight gain and trouble losing it commonly go along with low thyroid function. Experts recommend 600 international units (IU) for people 1 to 70 years old, and males over 70 years of age and postmenopausal try what he says women should consume at least 800 (IUs) of vitamin D per day. Getting enough vitamin D is important for many bodily functions including immunity and glucose metabolism. As unpleasant as the perimenopausal transition may be, taking proactive steps to manage it naturally can increase your quality of life during this time.
A recent review of 95 studies in menopausal women found that supplementing with soy isoflavones may favorably affect bone health, as well as the frequency and duration of hot flashes. A few studies have found evidence that the different types of ginseng might help improve quality of life during menopause. But so far, studies haven’t found that either American or Korean ginseng helps with physical symptoms of menopause such as hot flashes. 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.
At the end of the day, remember that menopause fatigue, though incredibly frustrating, is common’and there are lots of tools out there to help you beat it and get back to your energized self. Menopause fatigue is largely caused by fluctuating hormone levels4, though other symptoms of menopause can make it worse5. Symptoms like lack of sleep, hot flashes, and depression (caused by hormonal changes) exacerbate the issue, the advantage says Sheeva Talebian, M.D., a gynecologist and reproductive endocrinologist. Black cohosh is an herbal supplement that has been shown to reduce menopausal symptoms. It is most well-known for its potential to reduce the frequency and severity of vasomotor symptoms like hot flashes and night sweats. Menopause is a natural stage in life, but it can cause symptoms that negatively affect a person’s quality of life.
As a result, 30% of postmenopausal women in the United States have osteoporosis and of these at least 40% will experience at least one fracture that occurs due to a minor trauma such as a fall. Natural remedies, such as eating a balanced diet with plenty of protein and staying hydrated, can help reduce menopause symptoms ‘ and they are good practices for your overall health. For example, a study in Korea that looked at the effects of a 12-week walking exercise program found that the exercise improved physical and mental health and overall quality of life in a group of 40 menopausal women (12).
This makes them a healthy addition to your diet, even if they don’t bring relief from hot flashes. Declining estrogen levels, loss of muscle tissue and lifestyle factors can be reasons a woman gains weight after menopause. Our list includes several menopause supplements recommended by experts. The best menopause supplement for you will depend on your health needs and what is recommended by your health care practitioner. Talk to your doctor about the menopause symptoms that are causing you discomfort to see if a supplement may help relieve them.