Supplements That Can Help With Menopause Symptoms
Hormonal shifts are responsible for most of the wonderful side effects of menopause, including an increased risk of certain diseases and conditions. When estrogen drops, the risk for osteoporosis and heart disease rises—as does the tendency to suffer from symptoms such as hot flashes, mood changes, and vaginal dryness.
To combat this, vitamins and supplements can be a key component of a woman's care during and after menopause, but the process of deciding which ones to take can be overwhelming.
Here are a few that help with various symptoms of menopause:
Black Cohosh
Long used in Native American herbal medicine to treat a variety of illnesses, it’s currently most often taken to alleviate night sweats and hot flashes associated with menopause.
Flaxseed
Flaxseed and flaxseed oil may help some women with mild menopause symptoms. It's a good source of lignans, which tend to balance female hormones.
Calcium
Bone loss can become a serious problem once hormone levels drop after menopause. It's crucial to get enough calcium. Women under 51 need 1,000 milligrams of calcium a day. Women 51 and older need 1,200 milligrams a day.
Red Clover
frequently used to treat or prevent various menopause symptoms, including hot flashes, night sweats, and bone loss.
Dong quai
Dong quai is frequently used in traditional Chinese medicine to support women’s health and treat symptoms associated with premenstrual syndrome (PMS) and menopause.
Vitamin D
Vitamin D is just as important as calcium for bone health. Without vitamin D, your body can't absorb calcium. Most adults need 600 IU daily. Those 71 and older need 800 IU per day. Vitamin D is in many foods and supplements, but there's another source: the sun.
Tip: You may have heard that your body produces vitamin D when exposed to sun. That's true, but even small amounts of sun can lead to skin damage. It's best to focus on food and use supplements if you don't get enough in your diet.
Wild Yam
Pills and creams made from certain species of wild yam are popular alternatives to hormone therapy for menopause. Some of the natural compounds in these yams appear similar to estrogen and progesterone, but it's possible they are not active in people. So far, clinical studies have not found that they ease menopause symptoms.
Ginseng
A few studies have found evidence that the different types of ginseng might help improve quality of life during menopause. Ginseng has been shown to boost mood and improve sleep. But so far, studies haven't found that either American or Korean ginseng helps with physical symptoms of menopause such as hot flashes.
St. John's Wort
St. John's wort is a well-known treatment for mild depression. But it might also have a special benefit for women during menopause. There's some evidence -- particularly when combined with black cohosh -- that St. John's wort can improve mood and smooth the mood swings tied to menopause.
Soy
Menopausal women in the U.S. are over eight times more likely to have hot flashes than women in Asian countries. Could the soy in the Asian diet explain the difference? Possibly. Studies have found soy to be modestly effective in relieving hot flashes.
Soy foods (such as soy nuts and tofu) and phytoestrogen supplements -- estrogen-like compounds found in some plants -- are sometimes used to relieve mild hot flashes. The research isn't conclusive, though.
Ashwaganda
Adaptogens for Stress, Anxiety Relief, and Mood Support.
Rhodiola
Helps protect cells from damage, regulate heartbeat, and have the potential for improving learning and memory.
Maca Root
Maca contains flavonoids, which are thought to improve mood and reduce anxiety. A study in 14 postmenopausal women found that maca may reduce feelings of anxiety and depression. Also, a 2015 study found that maca could reduce symptoms of depression in Chinese postmenopausal women.
Vitamin C
For Menopause, several studies have shown the benefits of vitamin C combined with citrus bioflavonoids for relieving hot flashes, insomnia and menopausal losses of mental acuity.
Turmeric
Turmeric helps women managing some symptoms of menopause such as hot flushes and joint pain given its anti-inflammatory properties.
GABA
Gabapentin levels have been shown to be lower in postmenopausal women, leading to symptoms of depression. GABA was originally a seizure medication and taking it may alleviate depression symptoms.
SAMe
SAMe is used by mouth for depression, anxiety, heart disease, fibromyalgia, abdominal pain, osteoarthritis, bursitis, tendonitis, chronic lower back pain, dementia, Alzheimer's disease, slowing the aging process, chronic fatigue syndrome (CFS), improving mental performance, liver disease, and Parkinson's disease.
Valerian Root
is an herbal supplement used in treatment for insomnia/sleep disorders, attention deficit-hyperactivity disorder (ADHD), anxiety disorders, depression, epilepsy, infantile convulsions, menopausal symptoms, menstrual cramps, restlessness, chronic fatigue syndrome (CFS), and tremors.
Evening primrose oil
This flowering plant is native to central and eastern North America, and its seed oil is frequently used to treat menopause symptoms like hot flashes and bone loss.
Ginseng
Used for centuries in traditional Chinese medicine, it’s said to boost immune function, heart health, and energy levels.
Valerian
Sometimes called “nature’s Valium,” valerian is used to treat menopause symptoms like insomnia and hot flashes. Strong evidence for its efficacy is lacking, but preliminary data is promising.
Vitamin D
Not only is D helpful for bone health, but it also reduces the risk of heart attacks, high blood pressure, strokes, asthma, allergies, and possibly breast cancer.
*Consult your doctor to make sure any new supplement does not interact negatively with medication you are taking.
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