Ultimate Guide to Menopause Supplements: Managing Symptoms Naturally
Have you been scrolling through Instagram, TikTok, searching online, or maybe all of the above for all things supplements to alleviate your menopause symptoms? Feels like the wild, wild west, right?
I entered the field of health coaching so I can help demystify menopause by equipping women, like yourself, struggling through this stage of life to help provide you with the right education, tools, motivation, and support for managing menopausal symptoms. You and I both know these well…hot flashes, fatigue, weight gain, mood swings, brain fog, etc. It’s not pretty! It’s important to understand the right foods to eat, what exercise and lifestyle changes you need to make, when to start thinking about taking hormone replacement therapy (HRT), and when you may need to introduce supplements into your daily regimen to help alleviate a few of these symptoms.
Let’s navigate through the ins and outs of a few top searched supplements for menopause relief that are getting all the attention these days and have science backed research to show effectiveness.
Top Searched Supplements for Menopause Relief
Calcium and Vitamin D3: Improve Bone Health and Prevent Bone Loss
Calcium is a critical mineral needed for healthy bones and teeth. It also plays a major role in blood clotting, and regulating normal heart rhythms and nerve functions. Food is the best way to get calcium, such as dark green vegetables (except spinach, which contains high amounts of oxalate that can prevent your body from effectively absorbing calcium), dairy products, sardines and salmon, and legumes. The recommended daily allowance (RDA) for women under the age of 51 is 1,000 milligrams (mg) of calcium per day, while women 51 and older need 1,200 mg per day. If you can’t get your RDA, you may want to talk to your healthcare provider about taking a supplement.
Vitamin D3 helps your body absorb calcium from food…but few foods contain natural Vitamin D3. You can get Vitamin D3 with only a few minutes of sun exposure each day. If you can’t get out in the sun and need to take a supplement the RDA for Vitamin D3, is 15 micrograms (mcg) (600 IU) daily for adults 19–70 years of age.
Magnesium Glycinate and Magnesium L-Threonate: Sleep Better, Improve Heart Health and Brain Fog
Magnesium influences mood regulation, brain function, supports healthy bones and hormone levels, and is involved in hundreds of biochemical reactions throughout your body. The two types of magnesium that have been studied to show positive results for helping with sleep disturbances and cognitive performance are Magnesium Glycinate and Magnesium L-Threonate.
Magnesium Glycinate provides the magnesium your body needs and is easy on your stomach in case you have digestive issues. It relieves anxiety, depression and stress, improves sleep quality, and supports heart health. For females over the age of 31, the RDA for Magnesium Glycinate is 320 mg,
Magnesium L-Threonate helps relax the mind and body, increases focus and concentration, and improves cognitive function. Currently, no recommended daily allowance exists for Magnesium L-Threonate.
Foods that are high in magnesium include avocadoes, bananas, beans (black, red, white), broccoli, nuts, such as almonds or cashews, dark chocolate, fish, such as halibut, mackerel, and salmon, leafy greens, oatmeal, seeds, such as pumpkin, sesame, or sunflower, soybeans, tofu, and whole grains, including breads, pastas, and brown rice.
Magnesium L-Threonate is best taken during the day for its benefits with cognitive support while Magnesium Glycinate is best taken at night for its calming effects. Be sure not to take high doses of magnesium and speak to your healthcare provider before taking these supplements to ensure you are taking the right amounts for your body.
Collagen: Improve Skin Elasticity, Joint Pain and Strengthen Bones
There is so much buzz around collagen. I think everyone I know is adding it to their morning coffee or smoothies. Collagen, a vital protein, significantly contributes to the overall health of your skin, bones and connective tissues. It also aids in the synthesis of the keratin, essential for the health of our hair, skin, and nails.
We know that menopause speeds up collagen loss, which contributes to wrinkles, stiff joints, worn-down cartilage and decreased muscle mass. Studies show that you can safely take 2.5 to 15 grams of collagen peptides per day. Many still wonder about the efficacy of collagen supplements and there are many studies. Studies are lacking but some randomized controlled trials have found that collagen supplements improve skin elasticity. According to Harvard Health, collagen products containing high quantities of prolylhydroxyproline and hydroxyprolylglycine are better at reducing wrinkles and improving the moisture content of skin.
Omega-3: Improve Heart Health and Reduce Inflammation
Hormonal changes in menopause, particularly estrogen decline, contributes to problems women face such as osteoporosis, heart disease, vaginal dryness, thinning skin and hair, joint pain, or dry eyes. Inflammation, resulting from low levels of omega-3s, can make any of these problems worse. Omega-3 fats can calm this inflammation. The American Heart Association recommends that adults eat fatty fish—such as salmon, tuna, oysters, herring, trout, sardines, or mackerel—at least twice a week (wild-caught fish not farmed). This is equivalent to 250–500 mg of EPA and DHA per day. You can also find Omega-3 in flaxseed, chia seeds, walnuts, anchovies, and soybeans. If you are not getting enough Omega-3 in your diet, it may be time to think about a supplement. Without a healthy diet rich in fat, the body won’t be able to produce the hormones it needs - not great news when you already have hormonal imbalance.
*The FDA does not regulate fish oil and has not set any official recommendations regarding how much you should take each day so please talk to your healthcare provider. According to WebMD, older adults and the elderly typically shouldn't take more than 250 milligrams of EPA and DHA daily. However, when treating high triglycerides, your doctor may recommend up to 15 grams if you have high blood pressure and as much as 10 grams if you have rheumatoid arthritis.
Vitamin B: Increase Energy, Manage Mood Swings, Improve Cognitive Function and Heart Health
During menopause, several B vitamins can be beneficial for managing symptoms and supporting overall health. Vitamin B6 can help alleviate mood swings and support hormonal balance. Vitamin B12 is important for maintaining energy levels and cognitive function. and Vitamin B9 (folate or folic acid), is essential for heart health and can support mood regulation. A balanced diet rich in whole grains, lean proteins, fruits, and vegetables can help provide the RDA of Vitamin B naturally.
B6 is found in meat, fish, whole wheat foods, nuts, and vegetables. The RDA for women ages 19-50 years is 1.3 mg; and 51+ years, 1.5 mg.
B9 is found in liver, legumes, whole wheat breads and cereals, and leafy green vegetables. The RDA for women ages 19 years and older is 400 mcg of dietary folate equivalents (DFE).
B12 is found in animal-based products (such as meat, fish, eggs and milk) and certain fortified cereals. The RDA for women ages 14 years and older is 2.4 micrograms (mcg) daily.
Fiber: Improve Gut Health, Heart Health and Weight Management
Fiber is vital to your health as it helps balance blood sugar levels, regulates appetite, and improves your overall gut health. Studies have also shown that having the right amount of fiber each day may aid in lowering depression symptoms in pre- and perimenopausal women.
Foods rich in fiber include whole-grains, legumes, nuts, fresh fruits and vegetables. The RDA for fiber for women over 50 is 21 grams and 25 grams for women 50 years of age and younger. Most adults are only getting about 16 grams of fiber per day. If you cannot get enough fiber in your diet from food, it may be time to think about a supplement. There are two types of fiber, soluble and insoluble fiber. Soluble fiber has been shown to have the most benefits but insoluble fiber is still important in your diet. Many supplements will contain a combination of these two types of fiber.
Probiotics: Healthy Gut, Reduce Inflammation and Bone Loss
Probiotics keep our gut health in check and balanced of harmful and healthy bacteria. A healthy gut microbiome can have beneficial effects on immunity, inflammation and improved bone health. Probiotic foods come from fermented foods such as yogurt, kefir, kombucha, aged cheeses, sauerkraut (refrigerated), kimchi, miso, and other fermented vegetables.
There are various combinations of bacteria and yeasts in probiotics. Studies have shown that the strains of Lactobacillus (L. casei, L. helveticus, L. rhamnosus, and L. reuteri) and Bifidobacterium may help you with your menopausal symptoms. Choose the combination of that’s right for your symptoms, whether it’s hot flashes, vaginal dryness, mood changes, weight gain, bone health, etc.
When selecting the right probiotic supplement, be sure to look at the label for the colony-forming unit (CFU). This is the number of alive and active microorganisms in the supplement. The higher the CFU number, the better.
Using Your Supplement Smarts
Check with your healthcare provider before taking any supplement.
Supplements have potential side effects.
Supplements may interact with any prescription or over the counter medicines you may take. They could boost or negate a medicine's effect. Or, the interaction could cause other serious problems.
Read these 3 rules when purchasing supplements. Be sure the supplement you buy is:
Grown in Nature (non-GMO) and GMP Certified
Third Party Tested
Correct Dose for Your Age and Gender
Water Soluble vs. Fat-Soluble Vitamins
When considering the differences between water-soluble and fat-soluble supplements, it’s essential to understand how each type interacts with your body. Water-soluble supplements, such as vitamin C and B vitamins, dissolve in water and are easily absorbed by the body. Fat-soluble supplements, like vitamins A, D, E, and K, are better absorbed when taken with food since they dissolve in fat and are stored in the body's fatty tissues. It is crucial to choose the right type of supplement based on your body's needs and the specific vitamins or minerals you are looking to incorporate into your daily routine. When considering your supplement routine, it is important to note that certain supplements may not be optimally absorbed when taken together. It is advisable to space out the intake of supplements that may compete for absorption to ensure you are getting the most benefit from each one.
Check out a few of the supplement brands I personally use and would recommend. There are many other great brands out there… just remember the three rules when purchasing supplements.
Disclosure: Some of the links on this page may be affiliate links, which means if you make a purchase through these links, I’ll earn a small commission. I am very careful to link products that I use myself and recommend. Thank you for your support!