The 9 Top Supplements for Menopause
Best Supplements for Menopause
Menopause is a natural phase of a woman's life, but it can come with a variety of challenging symptoms. Many women seek relief from these symptoms through natural supplements and herbs. Here are some of the best options for managing menopausal symptoms:
1) Omega-3 Fatty Acids: These can reduce inflammation, alleviating joint pain. They also work to improve mood and restore structural integrity to brain cells.
Studies show it can halve the frequency of hot flushes. It also lubricates the body in general, therefore helping with vaginal dryness.
Omega-3 acids increase bone mineral content and produces healthier stronger bones.
It also has a triglyceride-lowering effect, lowering the risk of heat disease. Many practitioners recommend a bare minimum of 1/g a day.
Find your levels with an at-home lab test.
Food sources of Omega 3: Salmon, oysters, herring, sardines, anchovies, flax & chia seeds, walnuts, soybeans
2. Vitamin D
Vitamin D is an important nutrient for women as they are approaching menopause. Vitamin D acts more like a hormone, meaning that a deficiency can lead to a multitude of seemingly unrelated problems involving the body’s endocrine system.
Research supports the vitamin’s role in preventing many common age-related disease and conditions. Osteoporosis, diabetes, cancer and weight gain are among them.
Low levels of vitamin D may contribute to depression and seasonal affective disorder (SAD).
Find your vitamin D levels with a simple at-home lab test.
Sources of vitamin D: fatty fish, fish liver oils, beef liver, cheese, egg yolks, mushrooms and sunshine.
Vitamin D needs to be converted from the sun, transported and received by the cells in order for your vitamin D levels to be optimal. Your VDR, GC and CYP2R genes determine how well you do this and how to supplement appropriately.
3. Calcium
Adequate calcium intake (in the presence of adequate vitamin D intake) has been shown to prevent bone loss and reduce fracture risk in peri- and postmenopausal women
. It's recommended that women in menopause increase their calcium intake to help offset the decrease in bone density associated with aging.
Calcium has also been associated with beneficial effects in several nonskeletal disorders, primarily hypertension, colorectal cancer, obesity, and nephrolithiasis (Pub Med)
Food sources of calcium: Dairy (cow, goat, sheep), cheese, yogurt, winter squash, edamame, almonds, canned sardines (with bones)
You can find out if you are getting enough dietary calcium with a functional medicine lab test.
Find your levels with an at-home lab test.
4. Vitamin B-12
Vitamins B-6 and B-12 may help support cognitive function, which means the ability to think, reason, and remember. Memory problems, focus, and “brain fog” can occur during menopause. Getting enough of these vitamins may lower the risk of developing dementia over time, whether or not they are experiencing menopause. (Medical News Today)
Some women may experience a decrease in B-12 absorption during menopause, which can lead to fatigue and low energy levels. Supplementing with B-12 can help alleviate these symptoms.
Food sources of Vitamin B-12: animal meat, dairy products and eggs and some fortified foods like nutritional yeast.
Your FUT2 gene determines how well you absorb vitamin B-12 in the gut. For those that carry a suboptimal version of this gene, sublingual vitamin B-12 is an option.
5. Vitamin E
This vitamin may offer relief from hot flashes, night sweats, common symptoms of menopause. It's believed to help regulate the body's temperature control.
Vitamin E also influences postmenopausal symptoms like, vascular modulation, plasma lipid profile level and vaginal changes.(Pub Med)
Food sources of vitamin E: Sunflower seeds, almonds, peanuts, peanut butter, hazelnuts, pine nuts, beet greens, collard greens, spinach, pumpkin and red bell pepper.
6. Magnesium
Keeps bones strong and prevents osteoporosis. May help with sleep, depression, anxiety, hot flushes and heart health
Food sources of magnesium: Pumpkin and chia seeds, almonds, cashews, leafy greens, soy products, peanut butter, brown rice, salmon, dark chocolate, avocados, legumes, tofu, whole grains, and bananas
Find your levels with an at-home lab test.
7. Vitamin A
Vitamin A is necessary for healthy bones, however taking it during menopause is somewhat controversial. A study linked preformed Vitamin A with hip fractures in postmenopausal women. However Vitamin A from beta-carotene doesn’t appear to increase bone fracture risk and it may help maintain bone health. You can get plenty of Vitamin A by eating orange and yellow colored vegetables.
For those with a certain BCM01 gene variation, you may have difficulty converting beta-carotene into a usable form and may need additional supplementation.
Food sources of vitamin A: Leafy greens, orange and yellow vegetables (carrots, sweet potatoes, pumpkin, winter squash), tomatoes, red bell pepper, cantaloupe, mango, papaya, fish oils and eggs.
8. Vitamin B-12
As we age, our body loses some of its ability to absorb vitamin B-12. Since much of our B-12 is absorbed in the gut, gut health matters. Symptoms of vitamin B-12 deficiency can include: fatigue, constipation, loss of appetite, numbness and tingling in hands and feet, balance problems, depression, confusion, dementia. In it’s later stages vitamin B-12 deficiency may cause anemia.
For those that have the AG or GG version of the FUT2 gene may have difficulty absorbing vitamin B-12 in the gut and may need to consider a sublingual version of this vitamin.
Foods high in B12: Clams, liver, trout, salmon, tuna and fortified nutritional yeast, shiitake mushrooms and dried nori
Find your levels with an at-home lab test.
9. Vitamin B-6
Also known as pyridoxine helps make serotonin. As we age, serotonin levels drop. Fluctuation serotonin levels may contribute to mood swings and depression, which are common in menopause. Taking vitamin B-6 may tame the symptoms of these fluctuating serotonin. These include loss or energy and depression.
A short version on 5HTTLPR polymorphism (located on the serotonin transporter gene SLC6A4) may result in dysregulation in the brains ability to release and reuptake of serotonin. You may find yourself more bothered, frustrated, and more irritated with wider mood swings and may be more likely to have a coping mechanism like food. Eating bananas, avocados and cacao are mood boosting.
Foods high in vitamin B-6: Animal protein, salmon, tuna, chickpeas, tofu, tempeh, dates, bananas, pineapple, figs, grapes, jackfruit, spinach, kale, carrots, avocados, potatoes, squash
Find your levels with an at-home lab test.
Important Considerations
Before adding any new supplement to your routine, it's crucial to consult with a healthcare professional, especially if you have underlying health conditions or are taking medications.
Additionally, natural products are not regulated in the same way as pharmaceutical drugs, so it's essential to choose high-quality supplements from reputable sources.
In conclusion, supplements can be valuable allies in managing menopausal symptoms. Incorporating these natural options, along with other lifestyle modifications, can contribute to a smoother transition through this phase of life.
Always prioritize your health and well-being by making informed decisions and seeking guidance from healthcare providers. Here's to navigating menopause with empowerment and vitality!
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