Menopause marks a significant transition in a woman's life, bringing about a range of physiological changes as the body gradually ceases its reproductive functions. While some women experience this phase with minimal disruption, others encounter a variety of uncomfortable symptoms. These can include hot flashes, night sweats, sleep disturbances, joint and muscle pain, mood fluctuations, memory lapses, and difficulty concentrating.
While lifestyle adjustments such as regular exercise and a well-balanced diet can alleviate some symptoms, many women seek additional support through supplements. In this article, we will delve into the realm of menopause supplements, exploring their potential benefits for various symptoms.
Understanding the Role of Supplements in Menopause
Menopause is not a disease or disorder, but rather a natural part of aging. Supplementation during menopause can be a valuable tool for managing specific symptoms and promoting overall well-being.
Lauren Manaker, RDN, a women's health and nutrition expert, emphasizes the importance of supplements that support bone health, cardiovascular health, and mood and cognitive function during menopause.
Top Supplement Picks for Menopause Symptom Relief
Here's a rundown of some of the top-rated menopause supplements, each designed to address specific concerns:
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- Best Overall: Life Extension Menopause Relief
- Best for Hot Flashes: Metagenics Black Cohosh Plus
- Best for Improved Sleep: Nature Made Melatonin
- Best for Bone Health: Nordic Naturals Vitamin D3 + K2
- Best for Heart Health: Pure Encapsulations Inositol
- Best for Hair Loss: Nutrafol Women’s Balance
- Best for Constipation: Now Magnesium Citrate
- Best for Mood Support: Thorne Emotion Balance Support
- Best for Stress Management: Ritual Stress Relief
- Best for Skin: HUM Collagen Love
Life Extension Menopause Relief: A Comprehensive Approach
Life Extension Menopause Relief stands out as an overall top choice due to its use of a clinically studied extract of Siberian rhubarb (Rheum rhaponticum) root. This extract has shown promise in alleviating up to 11 different menopausal discomforts.
Manaker notes that Siberian rhubarb root extract has been studied for decades and has demonstrated a 68 percent reduction in menopausal symptoms like hot flashes, irritability, and mood swings in a recent study.
The formula is third-party tested, non-GMO, vegetarian, hormone-free, soy-free, and gluten-free. The enteric coating of each tablet ensures that the extract is released in the small intestine for optimal absorption.
However, it's important to note that it may take up to four weeks for the extract to take full effect. Additionally, Siberian rhubarb may interact with certain medications, such as blood thinners, so consulting with a doctor is crucial.
Metagenics Black Cohosh Plus: Targeting Hot Flashes
Hot flashes, characterized by anxiety, feelings of heat, heart palpitations, and sweating, are a common complaint during menopause, affecting up to 80 percent of women. Metagenics Black Cohosh Plus combines black cohosh root, motherwort, and lemon balm to reduce muscle aches, body pains, and hot flashes.
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A meta-analysis has demonstrated black cohosh extract’s ability to improve specific menopausal symptoms, including hot flashes, when compared to a placebo.
The product is third-party tested, non-GMO, gluten-free, and vegetarian. However, its higher price point should be considered.
As an herbal formula, Metagenics Black Cohosh Plus should be taken with caution, under the guidance of a qualified healthcare provider experienced in botanical medicine.
Nature Made Melatonin: Enhancing Sleep Quality
Nature Made Melatonin, 3 mg, is a single-ingredient supplement designed to aid with sleep. Melatonin, a hormone that naturally rises as bedtime approaches, helps us fall asleep and stay asleep.
Alyssa Pacheco, RD, of the PCOS Nutritionist, notes that melatonin levels naturally decrease as we age, with a significant decrease during menopause. Melatonin supplements can help restore these levels and improve sleep habits.
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Nature Made Melatonin is USP-verified, non-GMO, gluten-free, vegetarian, and free of artificial colors and flavors. It's also budget-friendly.
Melatonin dosing can vary, but experts recommend starting at a lower dose (1 to 5 mg) and increasing if needed, with a maximum daily dose of 10 mg for adults.
Nordic Naturals Vitamin D3 + K2: Supporting Bone Health
Vitamins D3 and K2 work together to enhance the body's ability to absorb and utilize calcium effectively, promoting calcium transport into the bones and supporting optimal bone density. Nordic Naturals Vitamin D3 + K2 provides 2,000 international units (IU) of vitamin D3 and 90 micrograms (mcg) of K2 in one daily softgel.
Pacheco emphasizes that while calcium is beneficial for bone health, the body often cannot absorb it effectively if vitamin D deficient.
Nordic Naturals D3 + K2 is third-party tested, non-GMO, and free of gluten and dairy. However, it contains gelatin, making it unsuitable for vegans and vegetarians.
Nordic Naturals prides itself on its product and formula transparency, with certified laboratories testing every product to verify potency, purity, and freshness.
Pure Encapsulations Inositol: Promoting Heart Health
Pure Encapsulations Inositol is a top pick for heart health, with myoinositol as its primary ingredient. Myoinositol has shown promise for postmenopausal women struggling with metabolic syndrome, improving insulin sensitivity, cholesterol levels, triglycerides, and blood pressure.
Inositol, a component of the B-complex family, is a form of sugar naturally produced in the body and found in foods like meat, fruits, corn, beans, grains, and legumes.
Research suggests that inositol is generally safe, with mild side effects at low doses. However, some people may experience gastrointestinal issues, headaches, dizziness, and fatigue.
Pure Encapsulations Inositol is a powder, providing 4 grams of myoinositol per scoop. The formula is third-party tested, non-GMO, and free of gluten, soy, dairy, eggs, nuts, and artificial colors, flavors, and sweeteners.
Nutrafol Women’s Balance: Addressing Hair Loss
Nutrafol Women’s Balance is a hair growth supplement designed for women over 45 with thinning hair. As menopause begins, hormonal imbalances can contribute to hair changes such as thinning, a widening part, a receding hairline, and even unwanted facial hair growth.
Nutrafol uses a proprietary blend of ingredients, including curcumin, ashwagandha, saw palmetto, hydrolyzed marine collagen, and organic kelp, to target the root causes of hair thinning.
In a six-month, randomized, double-blind, placebo-controlled study, participants taking Nutrafol Women’s Balance experienced significant hair growth compared to a placebo group. The formula is third-party tested, non-GMO, and free of soy, eggs, dairy, gluten, milk, peanuts, tree nuts, wheat, yeast, and artificial flavors and colors. The capsules are also plant-derived, making the product suitable for vegans and vegetarians.
Now Magnesium Citrate: Relieving Constipation
Magnesium citrate is a known treatment for occasional constipation. Now Magnesium Citrate is third-party tested, non-GMO, kosher, vegan-friendly, and free of dairy, soy, gluten, egg, and nuts, and is also budget-friendly.
Thorne Emotion Balance Support: Providing Mood Support
Thorne Emotion Balance Support can help provide mood support during menopause.
Ritual Stress Relief: Managing Stress
Ritual Stress Relief is designed to help manage stress during menopause.
HUM Collagen Love: Supporting Skin Health
HUM Collagen Love can help support skin health during menopause.
The Importance of Consulting a Healthcare Provider
Before starting any new supplement, it's crucial to consult with a healthcare provider. Every woman's menopause experience is unique, and what works for one person may not be as effective for another.
A healthcare provider can assess your specific needs and health conditions, such as osteoporosis, cardiovascular risk, or mood disorders, to determine if supplements like calcium, vitamin D, or herbal remedies are appropriate. Certain nutrients can interact with existing medications or exacerbate certain health conditions, so professional guidance is crucial.
Navigating the Supplement Market: A Word of Caution
The market for menopause supplements is vast and growing, with numerous products promising relief from various symptoms. However, it's important to approach these products with a critical eye.
Dr. Jan Shifren, director of the Midlife Women's Health Center at Massachusetts General Hospital, emphasizes that supplements don't require FDA approval and many haven't undergone rigorous testing. She advises women to be aware of who is profiting from these products.
Dr. Pieter Cohen, an internist with Harvard-affiliated Cambridge Health Alliance, cautions against supplements marketed for menopausal symptoms, particularly blended products. He recommends choosing supplements containing only the specific herb or ingredient you're interested in, but even then, he notes that companies may not be ensuring appropriate or safe concentrations.
He also advises women to watch for side effects and discontinue use immediately if any unusual or alarming symptoms occur.
Embracing a Holistic Approach to Menopause Management
While supplements can play a supportive role, it's important to remember that they are not a magic bullet. A holistic approach to menopause management, incorporating healthy lifestyle changes, is crucial for overall well-being.
Dr. Shifren acknowledges that it's harder to eat healthfully, exercise regularly, and control weight than to take a supplement, but these lifestyle measures are far likelier to improve your sense of well-being during menopause.
Lifestyle Changes
Alongside supplements, keep these lifestyle changes in mind:
- Prioritize good sleep habits.
- Manage stress.
- Eat a balanced diet.
- Exercise regularly.