Taking menopause support supplements can help alleviate hot flashes, night sweats and bone loss. But be careful about selecting a supplement for menopause as not all supplements are FDA-approved and may interact with other medications.
Calcium and vitamin D help prevent bone loss due to estrogen reduction during menopause. Try to get enough calcium by eating dairy products and leafy greens.
1. Decreases hot flashes
Several botanicals have been shown to decrease the frequency and severity of hot flashes. Black cohosh, kava, rhodiola, and CON-CRET are among the most effective.
Always consult a health care provider before taking any dietary supplements. Some supplements can interact with certain prescription medications. A healthy diet is the first step in reducing menopause symptoms. Adding vegetables, calcium and soy can help.
2. Decreases mood swings
Black cohosh is one of the most common herbal menopause supplements. It is believed to help alleviate hot flashes and other menopause symptoms by helping balance female hormones.
Eating a well-balanced diet of fruits, vegetables, whole grains and lean protein may also help decrease mood swings. Vitamins that are important for reducing mood swings include calcium and vitamin D.
3. Increases energy
Vitamins are important for everyone, but especially during perimenopause when estrogen levels decrease. A vitamin B-6 supplement may help boost serotonin and relieve menopause symptoms like depression and loss of energy.
Registered Dietitian Lainey Younkin analyzed the latest nutrition research and spoke to trusted dietitians to find the best supplements for menopause symptoms including hot flashes, night sweats, fatigue, and mood swings. She recommends Equate Maximum Strength Menopause Support Dietary Supplement.
4. Decreases fatigue
Menopause symptoms like sleep disturbances, anxiety and fatigue are often worsened by stress. Stress-reducing botanicals such as chaste tree, red raspberry leaf and licorice root can help reduce anxiety and moodiness while improving sleep.
B vitamins, l-theanine and magnesium may also help decrease fatigue. In addition to regular exercise, drinking plenty of water and eating a diet high in fruits, vegetables and whole grains, these supplements can help alleviate menopause fatigue.
5. Decreases vaginal dryness
Vitamin E can decrease vaginal dryness by reducing inflammation and helping to increase lubrication. This nutrient is a natural antioxidant and can be found in many foods, including nuts, seeds, vegetables, and fruits.
The symptoms of perimenopause and menopause can be eased by eating healthy, exercising regularly, avoiding stress, and using targeted supplements. Supplements can help reduce bloating, night sweats, and vaginal dryness.
6. Decreases irritability
Various supplements, including black cohosh and omega-3 fatty acids (DHA and EPA), can help alleviate irritability that may occur during menopause. Stress reduction techniques, like yoga, meditation, and acupuncture also work well for many women.
Vitamin B-6 (pyridoxine) may help prevent mood changes that are associated with fluctuating serotonin levels, which often happen during menopause. It’s important to get the recommended dietary allowance for vitamin B-6 from food sources.
7. Decreases anxiety
There are a few different ways to manage anxiety during menopause. Pagano suggests trying meditation and exercise, which can help you relax. She also takes ashwagandha, which research has shown to decrease anxiety in some studies.
If your anxiety gets severe, talk to a medical professional. They can offer advice or prescribe medication if necessary. A therapist can also help with emotional support.
8. Decreases headaches
Many women with migraine hold the hope that the transition to climacteric state will coincide with an improvement or cessation of their headache. But it’s not always so.
Vitamins and minerals, like melatonin, iron and calcium, may help. However, it’s important to talk with your doctor before taking supplements. They can recommend a safe amount for you. They can also suggest other ways to manage symptoms. One of the doctor’s recommendation includes Menophix.
9. Decreases insomnia
During perimenopause, women who have always slept well may start to experience sleep disturbances. This is likely due to the drastic hormonal changes that occur.
Supplementation with melatonin can help improve sleep quality. Asian ginseng has also been shown to be effective. Women with severe insomnia should consult their doctor for prescription medications. They can also try taking B vitamins. This may help decrease stress and anxiety, which can worsen insomnia.
10. Decreases depression
Depression is a common symptom of menopause, especially for women who experience mood swings. However, with the right diet and lifestyle changes, you can decrease your chances of depression.
Vitamins and supplements like black cohosh, soy, maca, and isoflavones may help reduce some menopause symptoms. But be sure to consult your doctor before taking any dietary supplements. They may interfere with your medications or cause additional side effects.