Best Supplements for Menopause Weight Gain: Your Combat Guide
During the course of the Menopause, a woman’s body goes through a range of hormonal changes.
Every woman experiences the Menopausal transition in her unique way.
Menopausal weight gain is a prevalent concern, but it can be managed with a combination of healthy lifestyle choices.
First, let’s understand the physiological factors contributing to weight gain during Menopause.
Afterward, we will explore effective strategies to deal with it, including the best supplements for Menopause weight gain.
What causes weight gain in Menopause
There are several factors involved in Menopause weight gain.
Physiological factors, such as decreased Estrogen concentration and changes in body fat distribution, are associated with menopausal weight gain.
The reduction in Estrogen leads to a decrease in lean body mass and an increase in fat mass.
During this time, the body’s energy utilization changes, fat cells undergo alterations, and weight gain may occur more quickly.
Also, chronological aging plays a crucial role in weight status change.
Behavioral factors such as poor diet, decreased physical activity, short sleep duration, and poor sleep quality also contribute to weight during the menopausal transition in midlife.
Abnormal weight poses sincere risks for many severe ailments, including heart disease, high BP, high cholesterol, and type 2 Diabetes.
So, keeping your weight in check for overall well-being is vital.
Managing menopausal weight gain
Being active and choosing healthy foods can help you maintain weight and keep the health risks at bay.
A clinical trial supported the favorable impact of sustained lifestyle intervention in weight management.
Menopausal weight gain and an increase in waist circumference can be effectively prevented by implementing long-term dietary modifications and regular physical activity.
Health supplements for Menopause weight gain can help you balance your diet by compensating for the nutrients you may otherwise lack.
We are listing out the food elements that aid in weight management so that you can choose the right health supplements to help with Menopause weight gain.
Best supplements for Menopause weight gain
The right amount of nutrient intake may not be possible through regular food intake.
And, sometimes, the body may need an increased intake of nutrients because of the physical changes it is going through.
The following nutrients significantly help in weight loss, and your physical and dietary strategies may get a boost with supplements for Menopause weight gain.
Protein
A 2022 study associated lower dietary protein with elevated energy intake and weight gain.
The study suggested that higher percentage Protein diets can synergize with physical activity to stabilize lean mass and bone mineral density and prevent weight gain.
Calcium
Calcium, a vital mineral, is stored in the bones and teeth to support their structure and function.
Calcium plays a role in reducing fat accumulation and absorption.
This nutrient can help address weight gain by increasing lean muscle mass, promoting fat loss, and reducing food intake, hunger, and cravings for fat.
Studies have found a correlation between higher Calcium intake and lower body weight or reduced weight gain over time.
Higher Calcium intake may decrease Calcium levels in fat cells by reducing the production of parathyroid hormone and the active form of Vitamin D.
Consequently, decreased Calcium concentrations within fat cells may lead to increased fat breakdown and discourage fat accumulation.
Vitamin D
A 2011 study found a notable reduction in abdominal fat in overweight adults who consumed Calcium and Vitamin D supplements compared to individuals who did not.
Vitamin D deficiency is prevalent in menopausal women and has been associated with weight gain.
Taking Vitamin D supplements can aid in weight management by enhancing Insulin sensitivity and controlling appetite.
Reliance solely on sun exposure and dietary sources may not always ensure adequate Vitamin D levels, making supplementation a viable choice.
Omega 3 fatty acids
Omega-3 fatty acids, commonly present in fish oil supplements, offer a wide range of health advantages.
In menopausal women, Omega-3 fatty acids can potentially counteract weight gain by supporting a healthy metabolism and diminishing cravings.
The consumption of omega-3 fatty acids has been shown to regulate satiety, particularly during weight loss, resulting in reduced feelings of hunger.
Magnesium
Magnesium is a mineral essential for multiple bodily functions, such as metabolism and energy production.
It also regulates blood sugar levels, reduces Insulin resistance, and facilitates weight loss.
A study revealed a noteworthy decrease in BMI after administering magnesium supplements.
Notably, individuals displayed significant changes in body weight and waist circumference.
Hence, the inclusion of Magnesium supplements can prove advantageous in managing weight gain during Menopause and averting the onset of metabolic disorders.
B Vitamins
B Vitamins play a role in many critical reactions in human metabolism.
Because they are water-soluble, they are not stored in the body and must be replaced daily.
The primary function of the B Vitamins is to help your body metabolize carbohydrates, proteins, and fats and to use the stored energy in food.
With low levels of B Vitamins, metabolism won’t function at its best, making losing weight even harder.
B Vitamins supplements effectively reduced weight gain by improving energy metabolism in an animal trial, thus providing potential benefits to humans.
Generally, B-complex Vitamins refer to dietary supplements containing all eight B Vitamins.
These supplements are readily available for purchase in stores or online.
Iron
A 2021 study supported the association between obesity and iron deficiency.
Iron deficiency can increase the risk of visceral obesity by reducing the amount of energy burned through thermogenesis.
Iron plays a role in helping your body create energy from nutrients.
Iron helps carry oxygen to all your body’s cells, including your muscles, which, in turn, helps them burn fat.
Green Tea Supplement
Green tea, derived from the Camellia Sinensis plant, is a widely consumed beverage known for its health advantages.
It is also commonly found in dietary supplements, often in the form of green tea extract.
Caffeine, one of the active components of green tea, has been linked to weight loss effects.
Green tea and green tea extract can help fight weight gain by increasing energy expenditure and fat oxidation, reducing lipogenesis and fat absorption.
Conclusion
Weight gain is a common symptom experienced by women during the menopausal transition.
Factors such as hormonal changes, slower metabolism, and lifestyle adjustments contribute to this overall weight gain.
While it can be frustrating, incorporating certain supplements into your routine may help you regain control of your weight.
However, it is essential to note that supplements alone are not sufficient.
Combining them with other weight management strategies like regular exercise, a balanced diet, stress management, and adequate sleep is essential.
Some supplements that have shown potential in aiding weight management during Menopause include protein, Calcium, omega-3 fatty acids, Vitamin D, and B Vitamins.
Nonetheless, consulting with a specialist before starting any new supplement regimen is crucial to ensure safety and suitability for your individual needs.
Frequently Asked Questions
What causes weight gain during Menopause?
Menopause weight gain can be caused by a variety of factors, including changes in hormones, a decline in muscle mass, a slower metabolism, and lifestyle choices such as decreased physical activity and an unhealthy diet.
Can supplements alone help with Menopause weight gain?
Relying solely on supplements is not recommended for managing Menopause weight gain. Combining them with a nutritious diet, regular exercise, and lifestyle adjustments is essential. Before beginning any supplement regimen, consulting with a healthcare professional is crucial.
Are there any side effects of Menopause weight gain supplements?
Although supplements are typically safe when used as directed, certain individuals may encounter side effects or interactions with other medications. It is crucial to carefully read the labels, adhere to the recommended dosage, and consult a healthcare professional if you have any concerns or pre-existing medical conditions.
What is the best supplement for Menopause weight gain?
The effectiveness of individual supplements can differ from person to person. Their efficacy is influenced by the underlying cause of weight gain and the specific nutrients an individual’s body may lack. However, essential nutrients such as protein, Calcium, Vitamin D, and B Vitamins can be beneficial.
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