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. “When it comes to supplements for menopause, there isn’t just one pill,” says Jacqui Justice, a clinical nutritionist at the NY Health & Wellness Center. “It’s a process. It’s a complex system.”
Before you start popping a bunch of supplements, it’s important to make sure your body is primed to process them. This means a healthy gut, a well-working liver, and balanced adrenal glands, says Justice. “You can take all the vitamins and supplements you want, but they’re not going to have the right effect if your gut and liver function aren’t good.”
Probiotic
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Start by ensuring a healthy gut by taking a probiotic. Your gut bacteria can get out of whack from stress, a poor diet, antibiotics, and hormonal fluctuations due to menopause. This imbalance not only prevents your body from properly absorbing supplements, but can also lead to symptoms like gas and bloating, constipation, digestive issues, and bellyfat. “Probiotics will help improve bowel function, stabilize your hormones, and assist with weight loss,” says Justice. Aim for a supplement that has at least 10 billion CFUs and at least five different bacteria strains. (Want to have a healthier gut? Then try the Good Gut Diet to get started.)
Milk Thistle
Next up, says Justice, is your liver. “The liver manufactures and synthesizes hormones and tells them where to go in the body. If it’s not detoxing properly, you are going to have a hormonal buildup.” One important detoxifying ingredient is milk thistle. “It helps to clear out the toxins and nourish the organ,” says Justice. (Here’s how to turn off your weight gain hormones.)
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Ashwagandha
According to Justice, you also want to think about your adrenal glands. The adrenal glands sit on top of the kidneys and pump out estrogen, testosterone, and the stress hormone cortisol. But when they’re fatigued—like they may be when you’re stressed, anxious, angry, or depressed—your body decides that it’s more important to make cortisol instead of sexhormones. The fix? Ashwagandha, an Ayurvedic herb designed to help with adrenal fatigue, hormone balancing, and improving a range of menopausal symptoms including hot flashes and mood swings. “What I love about ashwagandha and why I use it is that it’s what is called an adaptogenic herb, which means that if your cortisol is too high, it will lower it, and if it’s too low, it will raise it,” she says.
Get the Basics
“Women over the age of 50 have to be proactive about key vitamins and minerals,” explains Sherry Ross, MD, an ob-gyn and women’s health expert at Providence Saint John’s Health Center in Santa Monica, CA. “Bones, heart, brain, and breast health are at the top of the list. These four supplements [below] support these organs and disease prevention.”
Calcium
Calcium is vital for bone health and is especially important duringmenopause when the decrease in estrogen makes women prone to osteoporosis. “Women are five times more likely to develop osteoporosis than men are,” says Ross. While the best source of calcium is food, if you’re not meeting your quota (1,000 to 1,200 mg for menopausal women) through diet, calcium supplements may be a wise choice. Speak to your doctor to weigh the pros and cons, though, since calcium supplements have been associated with an increased risk of heart attack.
Vitamin D
“Vitamin D is a super-vitamin,” says Ross. “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.” Vitamin D can be difficult to get from natural foods and the sun, which are the primary sources, and since 75% of people are deficient in Vitamin D, additional supplementation is often recommended, says Ross. “The daily recommended intake of 600 IUs is debatable since studies show higher amounts of D are necessary for disease- and cancer-prevention benefits.” Start by getting your levels checked to see how much supplementation is needed.
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Omega-3s in Fish Oil
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Omega-3s in fish oil have an effective and potent natural anti-inflammatory effect that’s key during menopause. “It’s not only helpful in terms of cardiovascular benefits and lowering triglycerides, but this powerful antioxidant also helps preserve brain function including cognitive delay, dementia, and Alzheimer’s,” explains Ross. The American Heart Association “recommends eating at least two servings of fish (salmon, trout, sole, sardines and herring) a week,” but supplements are needed to get adequate amounts to score these health benefits. Ross recommends menopausal women take a fish oil supplement with 1,000 to 2,000 milligrams of EPA and DHA daily.
Multivitamin
“The truth is, the best way to get all your necessary vitamins, minerals, and antioxidants is through a well-balanced and colorful diet. The problem is the average diet can leave gaps in your daily nutritional requirements, which means you are missing out on vital elements your body needs to function optimally,” explains Ross. “Multivitamins are nutritional insurance.”
Improve Your Symptoms
If you’re still suffering from menopause symptoms, you may want to try one of the following supplements, which promise to help lessen or alleviate everything from hot flashes to mood swings and to protect menopausal women from cardiovascular and mental declines.
Black Cohosh
Studies on the benefits of black cohosh are mixed, but there have been some encouraging findings about the herb’s ability to decrease hot flashes, sweating, insomnia, and depression. A 2010 review by researchers found that black cohosh provided a 26% reduction in hot flashes and night sweats. Black cohosh is commonly available in capsule form, as a tincture, and dried as a tea. The recommended dose of black cohosh ranges from 20 to 80 mg per day, and should be taken under a doctor’s care to avoid drug interactions.
Curcumin
Research has shown that curcumin, the active ingredient in turmeric, may provide anti-inflammatory, antioxidative, antitumor, andantidepressant benefits. “Curcumin is extremely anti-inflammatory and has lots of brain health benefits and cardiovascular benefits,” says Justice. Curcumin has been found to have few if any side effects, but it can also be difficult for the body to absorb. When researching curcumin supplements, be sure to choose one with black pepper extract or piperine, which has been shown to help with absorption.
Coenzyme Q(10)
Coenzyme Q(10) or CoQ10 is an antioxidant that helps convert food into energy and is needed for basic cell function. While it is naturally made in the body, production decreases with age. “This is another one of my favorites,” says Justice. “It’s key for your body’s energy transport system, great for cardiovascular health, and can help with hot flashes, mood swings, and depression.” Studies suggest that CoQ10 may lessen cognitive decline in postmenopausal women and can be important for women taking hormone replacement therapy or blood pressure or thyroidmedications—all of which can further deplete CoQ10 levels.
