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Effective Supplements for Menopause: Natural Relief

Aug 29, 2024

Author: Results That Motivate

Any woman who has been through menopause will confirm that it can certainly make your life challenging due to symptoms such as hot flashes and mood swings. There are medications available, but they can be expensive and have a lot of side effects. Instead, many women look for natural supplements to help relieve the misery. This article will discuss a few of the supplements for menopause, including black cohosh and flaxseed. We'll examine the science behind them, their benefits, and any potential side effects or words of caution.


effective supplements for menopause

 

Key Takeaways

  • Natural supplements include black cohosh, flaxseed, and red clover. They can help alleviate common menopausal symptoms such as hot flashes, mood changes, and disturbed sleep.
  • Calcium and vitamin D are essential for maintaining bone health during the transition to menopause.
  • Natural supplements can interact with prescription medications and may not be recommended for certain persons, so always check with your physician before starting any supplements.
  • Natural supplements can be supported by integrating other healthy lifestyle approaches, including exercise and stress management.

 

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Common Menopausal Symptoms and the Need for Relief

When you go through menopause, symptoms can include:

  • Hot flashes and night sweats
  • Irregular periods (including frequency and duration)
  • Bloating and increased belly weight
  • Mood swings and irritability
  • Insomnia and sleep disturbances
  • Vaginal dryness and discomfort
  • Decreased libido
  • Bone loss and increased risk of osteoporosis

Women often turn to menopause relief options like menopause remedies and herbal treatments. These are seen as safer than traditional hormone therapy.


The Benefits and Risks of Natural Supplements

Supplements for menopause symptoms can be helpful to many. However, it’s essential to understand that even natural products can have side effects. I highly recommend considering the benefits and risks of anything you take, including supplements. Luckily, you are much less likely to have a problem taking a supplement versus a pharmaceutical medication.


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Let’s look at several products that have been shown to relieve menopausal symptoms:

Black Cohosh: A Promising Option for Hot Flashes

Black cohosh is one of the best-studied supplements for menopause. It comes from the root of the North American black cohosh plant. This plant has been used for a long time to help with muscle aches, body pains, and hot flashes. The recommended dose of black cohosh is 40 mg to 128 mg daily for up to a year.

Scientific Studies on Black Cohosh's Effectiveness

Studies on black cohosh for hot flashes have given mixed results. Some say it can lessen hot flashes. Several studies have shown its benefits in reducing vasomotor symptoms like hot flashes.

Not every study showed a benefit, though. A review of 16 studies found no substantial proof that black cohosh helps with menopause symptoms. Another review examined four studies and found no link between black cohosh and reducing hot flashes or other menopause symptoms.

Potential Side Effects and Precautions

Side effects can include breast tenderness, cramps, headaches, weight gain, muscle pain, rash, upset stomach, and spotting. Black cohosh should not be used if you have liver problems.


menopause supplements

 

Flaxseed and Flaxseed Oil: Balancing Hormones Naturally

Flaxseeds are excellent sources of fiber and omega-3 fatty acids, including alpha-linolenic acid. They are good options for menopause symptoms. As a good source of lignans, a phytoestrogen similar to estrogen, they can help balance hormones and ease symptoms like hot flashes and night sweats.

Studies show flaxseed and flaxseed oil could be suitable for menopausal women. In addition to helping with hot flashes and night sweats, they also help lower cholesterol, blood pressure, and heart disease risk. They can also help lower weight and relieve constipation. Flaxseeds may also help with osteoporosis.

The usual dose is 20-30 grams daily. Up to 1 tablespoon of flaxseed oil is safe, too.

Potential Side Effects and Precautions

Side effects of flaxseed and flaxseed oil may include bloating, gas, stomach pain, and nausea. They are generally considered safe for most adults, with higher doses not likely to cause any side effects. Flaxseed lignan extracts may be taken safely for up to 6 months. Raw or unripe flaxseed should be avoided as it is possibly unsafe and might be poisonous. You should also talk to your doctor before taking flaxseed or flaxseed oils if you have any estrogen-sensitive conditions, such as breast or ovarian cancer.

Calcium and Vitamin D: Essential for Bone Health

If you are going through menopause, keeping your bones healthy is vital. Losing bone mass is common during this time, as hormone levels drop, making bones less dense. Supplemental calcium and vitamin D are essential to avoid weakened bones, which can lead to osteoporosis and broken bones.

Recommended Daily Intake and Food Sources

Women under 51 should get 1,000 milligrams of calcium a day. Those 51 and older need 1,200 milligrams. Do not take over 2000-2500mg per day unless recommended by a doctor. Vitamin D helps our bodies use calcium. Most adults need at least 600 IU a day, and those 71 and older need 800 IU. It is safe for most people to take 1000-2000 IU daily. If you have a vitamin D deficiency, your doctor will likely have you take even higher doses.

These recommendations are in addition to calcium and vitamin D we get through our food. Good calcium sources are dairy, leafy greens, beans, and fortified foods. Vitamin D is in fatty fish, egg yolks, and some foods, and our skin makes it when we're in the sun.

Potential Side Effects and Precautions

When taken in recommended doses, side effects of vitamin D are rare. However, if you have kidney disease, talk with your doctor before you take calcium and vitamin D.

Supplementation Tips for Better Absorption

Calcium comes in different forms, typically calcium carbonate and calcium citrate. Calcium carbonate has a higher concentration of calcium and is cheaper, but it requires stomach acid for absorption. It is best taken with food. Calcium citrate has a lower concentration of calcium, so it may require you to take higher doses to get the same level of calcium. The biggest benefit of calcium citrate is that it is easily absorbed, so it can be taken on an empty stomach. It is also good for people taking acid-reducing medication.


vitamin D

"Adequate vitamin D is required for efficient calcium absorption and aids in bone loss prevention and fracture risk reduction, especially in older adults."


Red Clover: Mixed Results for Menopause Relief

Red clover is a flowering plant often eaten as a legume. Many look to its natural plant estrogens to help relieve symptoms. The benefits of red clover for women going through menopause are mixed. A review of 11 studies found it better than a placebo for hot flashes. Two small studies also showed it might slow bone loss in menopausal women. The most common dose of red clover is between 40-80mg daily for up to one year.

Potential Side Effects and Risks of Red Clover

Red clover is usually well tolerated, with uncommon mild side effects, including muscle aches, nausea, and vaginal bleeding. Some studies have raised concerns about the risks of red clover. It could affect hormone-sensitive tissues like the uterus and breasts. It should not be used without talking to a doctor if you have breast cancer, uterine cancer, ovarian cancer, endometriosis, or uterine fibroids.


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Exploring Other Popular Supplements for Menopause

Let’s explore some other supplements that can help with menopause-related symptoms. Ginseng, St. John's wort, and DHEA are some alternatives. They have shown promise, but the evidence is not conclusive.

Ginseng for Mood and Sleep Improvement

Ginseng is an herb from traditional Chinese medicine. It might help improve mood improve and sleep during menopause. A 2022 review found evidence that ginseng helps with hot flashes and improves life quality.

But it's not as good at reducing hot flashes as other supplements like black cohosh.

St. John's Wort for Mood Regulation

St. John's wort is known for helping with mild depression. It might also help with mood swings during menopause. A 2019 study showed it helped with hot flashes and depression.

Combining it with black cohosh can help decrease menopause symptoms.

DHEA: Potential Benefits and Concerns

DHEA is another supplement that has been evaluated for menopause relief. A 2022 review discussed its benefits for muscle, immune system, hot flashes, and bone health. But, using it for a long time or in high doses could lead to an increased risk of breast cancer.


menopause supplements


Menopause is a natural transition for all women, but every woman has a different experience. Through trial and error of supplements, lifestyle modifications, and seeking medical assistance, you will find what works best.

Importance of Consulting Healthcare Professionals

As mentioned, even natural supplements can have risks. It's important to consult your doctors before trying any new supplement. They can explain the risks and benefits and ensure you do not have any contraindications to taking the supplement. This ensures we choose the right supplements for our health.

"Providers generally agree that there may be a place for supplements in managing menopause symptoms, particularly for patients with mild symptoms or additional to prescription medications for intense symptoms."

Conclusion

It may not be easy to find the right supplements for menopause. But by examining the science, risks, and benefits, you can make smart choices.

Evaluating natural menopause remedies is essential to many. Remember that trial and error is expected in finding the right balance for you. By trying different things and being proactive, you can see what works best for you.

Going through menopause is a personal journey. By combining science and personal care, you can feel better and stay healthy. With the right information and a doctor's help, you can make choices that help you manage through the tough months and years ahead.

FAQ

What are the most common menopausal symptoms that women experience?

Women often experience hot flashes and night sweats during menopause. They may also feel mood swings and have trouble sleeping.

Why do women turn to natural supplements for managing menopausal symptoms?

Women look for natural supplements to ease menopause symptoms. They prefer supplements over traditional hormone therapy due to the risks associated with HRT.

What is the scientific evidence behind the effectiveness of black cohosh for managing hot flashes?

Studies show black cohosh can lessen hot flashes.

How do flaxseed and flaxseed oil help with menopausal symptoms?

Flaxseed and its oil are good for menopausal women. They contain lignans that help balance hormones, which may ease hot flashes and night sweats.

Why is it essential for menopausal women to get enough calcium and vitamin D?

Losing bone mass is a big concern for women in menopause. Calcium and vitamin D are essential for keeping bones healthy.

What are red clover's potential benefits and risks for managing menopausal symptoms?

Red clover may lessen hot flashes, but not all studies agree on its benefits. There is also concern about its effects on hormone-sensitive tissues.

What other natural supplements have been explored for managing menopausal symptoms?

Ginseng, St. John's wort, and DHEA are also looked at for menopause relief, but their effectiveness is not as well established as other options.

What precautions should women take when considering natural supplements for menopause?

Supplements can have side effects and interact with other medicines. Always talk to your doctor before starting any new supplements to stay safe and get the most benefits.

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