10 supplements to relieve menopausal symptoms
Menopause can be quite the journey, and it often brings along some unwelcome sidekicks. Today in the article, we will discuss which supplements can be used to alleviate symptoms such as hot flashes, sleep disturbances, bone fragility, and vaginal dryness. We will also explore how to determine which of these supplements will be the most effective for you.
Supplements from nature to relieve hot flashes: soy, cohosh, hops
Hot flashes, characterized by sudden feelings of intense heat and sweating, are a common symptom of menopause. Some natural compounds have shown promising results in reducing them.
Supplement No.1: Soy
Soy is a traditional part of the diet in Asian countries. Is it a coincidence that menopausal women in the U.S. are over eight times more likely to have hot flashes than women in Asian countries? Well, studies have foundsoy to be effective in relieving hot flashes, but its’ efficiency varies. What can be the reason?
Soy is notably abundant in specific phytoestrogens, such as isoflavones, which have the potential to alleviate hot flashes and protect against bone loss. However, the key lies in the conversion of isoflavones into S-equol, an estrogen-like compound. This conversion process depends on a particular gut microbiota, which is more common in Asian women than in other populations. Consequently, the effectiveness of soy isoflavones differs among women. Nonetheless, nearly all women experience some degree of positive effect, although it may vary in intensity.
To optimize the benefits, researchers are exploring the combination of soy isoflavones with probiotics that can enhance their conversion, as well as supplements containing the final compound, S-equol.
Supplement No.2: Black cohosh
Imagine a resilient herb, native to the vast landscapes of North America, known as black cohosh. It has a long history of use in traditional herbal medicine.It’s renowned for helping women manage menopausal symptoms like hot flashes, mood swings, and sleep disturbances.
Recent research, a meta-analysis, confirmed black cohosh extracts are a powerful ally against menopausal discomfort. They significantly improve overall menopausal symptoms, especially hot flashes. However, they may not be as effective for anxiety or depressive symptoms.
Supplement No.3: Hops
Hops, the same plant used in brewing beer, has shown potential for relieving hot flashes in menopausal women. Scientists have discovered that the hops plant contains the most powerful phytoestrogen ever identified. Lab studies indicated that the estrogenic actions of this compound, called 8-PN, are several times more potent than soy isoflavones.
Studies showed, that hops supplements reduce the intensity and frequency of hot flashes in menopausal women. Other study, that included 120 women, also confirmed hop supplements efficacy in reducing early menopausal symptoms.
But the hot flashes are not the only challenge, that menopause brings to women’ life. How can we deal with other symptoms?
Supplements that can help normilize sleep: magnesium and melatonin
Sleep disturbances are a common symptom of menopause, and they can be quite disruptive to a woman’s overall well-being. Two natural remedies that are often considered to help with sleep issues during menopause are magnesium and melatonin.
Supplement No.4: Magnesium
Think of magnesium as your body’s natural sleep conductor. It’s the mineral that orchestrates your sleep-wake cycle, ensuring you get those precious hours of rest.
Have you ever experienced those frustrating nighttime muscle cramps or restless legs that can keep you tossing and turning? Well, magnesium might just be the solution. It has this incredible ability to relax your muscles, potentially putting an end to those sleep-disturbing cramps.
According to a study, magnesium supplementation can increase the sleep time and efficacy, and stimulate the melatonin — sleep hormone- production. But more studies on menopausal women are needed.
As an additional benefit, magnesium is essential for bone health. It’s like a multitasking mineral that looks out for your overall well-being.
Supplement No.5: Melatonin
Melatonin is a hormone that your body naturally produces to regulate your sleep-wake cycle. As women go through menopause, hormonal changes can sometimes disrupt melatonin production, leading to sleep problems. As we age, our melatonin production starts to wind down, and our sleep often pays the price.
Melatonin supplements can be used to restore a more regular sleep pattern and improve the quality of sleep. Now, about the right dose — it’s a bit of a puzzle. Some experts suggest a sweet spot between 0.5-1 mg, while others lean towards higher doses. That’s why the debate on its effectiveness to improve sleep continues, even though some studies have given a clear thumbs-up to melatonin’s benefits.
But it’s also more then just a sleep. Melatonin is a superhero antioxidant, shielding your cells from damage. It’s like having a protective shield against the wear and tear of time. Plus, it’s in the business of reducing the risk of cancer.
Beyond just the unpleasant and bothersome symptoms like sleep disturbances and hot flashes, menopause can also pose more serious health risks. Taking preventive measures can help safeguard your health.
Bone health in menopause: collagen, vitamin D and calcium
Hormonal changes in menopause can impact bone density and strength. Several key factors come into play when considering how to maintain and support bone health during menopause, including collagen, vitamin D, and calcium.
Supplement No.6: Collagen peptides
Collagen peptides is a small, easily digestible form of collagen, a protein that occurs naturally in your body. Collagen plays a critical role in maintaining bone structure, by forming strong and flexible bone tissue. During menopause, the production of collagen may decrease, potentially leading to a reduction in bone density.
Studies demonstrate, that collagen peptides can improve bone mineral density and bone markers in postmenopausal women. A recent study took things a step further and found that long-term supplementation with specific bioactive collagen peptides seems to be a real champ at preventing bone density loss.So collagen are not just for skin and nails!
Supplement No.7: Calcium
For maintaining strong bones, menopausal women should focus on foods rich in calcium. Think of dairy products, leafy greens, and fortified foods as your bone-boosting allies. However, there are times when your diet alone may not provide enough calcium, and that’s when calcium supplements might come into play.
Calcium supplements have shown promise in slowing down the loss of bone mineral density, which is crucial for bone health.
But calcium should be supplemented with a caution. Research from the Women’s Health Initiative reveals that women who take extra calcium might have a higher chance of developing kidney stones.Which is important — to ensure you have calcium deficiency and if you decide to supplement, combine calcium with other supplements for a more balanced approach to bone health.
Supplement No.8: Vitamin D
When we ponder how to fortify our bones, calcium often takes the spotlight. But here’s the thing – calcium can’t do it alone. Research has shown that maintaining healthy bone density involves a team effort that includes calcium, vitamin D, vitamin K, selenium, magnesium, and beta-carotene.
Vitamin D is like the conductor of this bone-strengthening orchestra. It boosts calcium absorption, while magnesium and vitamin K play the role of stagehands, making sure calcium goes where it should – into the bones and not into soft tissues.
Combination of Vitamin D3 and K2 is thought to be the most safe and efficient form of D3 supplementation. Studies show that vitamin K and vitamin D taken together can significantly increase bone density, specifically in postmenopausal women,
But no supplement can fully replace good old-fashioned sun exposure during safe hours. So, while supplements are helpful, a bit of sunlight goes a long way in keeping your bones strong and mood good.
Vaginal health and probiotics with Lactobacteria
Another significant aspect of women’s health during menopause is the urogenital syndrome, which comes with vaginal dryness, frequent urinary tract infections, discomfort, and sometimes even incontinence. Supplements, specifically probiotics, can also lend a hand in dealing with this issue.
Supplement No 9: Probiotics with Lactocacillii
Lactobacillus, commonly found in yogurt and probiotic supplements, can help restore and maintain a healthy vaginal microbiome. These beneficial bacteria create an acidic environment in the vagina, which discourages the growth of harmful microorganisms and helps prevent infections. They also support the natural lubrication and overall well-being of the vaginal tissues. During menopause the number of these friendly microbes rapidly drop, which cause unfavourable health effects.
But taking the supplements with Lactobacillus can improve the vaginal health, restore vaginal microbiome and reduce unfavourable symptoms, which were shown in a recent study.
It’s essential to remember that good nutrition, quality sleep, and regular physical activity are the cornerstones of well-being, and they can’t be replaced by any supplement. But in this period body need in specific compounds increase, and sometimes can’t be satisfied only with a diet. The right supplementation can complement your overall health and make you feel better during this phase. Moreover, it can smooth the hormonal change. The choice of the best supplements for menopause should be based on your individual symptoms, genetics, health history, and nutritional requirements. To find the most suitable supplements for your needs, it’s always wise to consult with your healthcare provider or a knowledgeable consultant who can guide you in making the right choices.
