Menopause is a natural stage that can lead to uncomfortable symptoms like de creased bone density, night sweats, mood swings, and hot flashes.

While Menopause is natural, many women seek support to reduce these symptoms from supplements.

Menopause supplements relieve the symptoms by supporting hormonal balance and overall health. 

However, it is essential to remember that Menopause supplements are not intended to replace medical advice or prescribed treatments.

This article will explore some of the best and most natural Menopause supplements for managing its symptoms.

Best Supplements for Menopause

Here are a few supplements your doctor might suggest while you reach Menopause. 

Make sure to consult with a medical expert first before opting for any Menopause supplements or vitamins.

Also, pay attention to labels, warnings, and potential side effects.

Calcium

Bone loss becomes a worry during Menopause, and keeping enough calcium levels is crucial for the best bone health. 

You may already be getting enough calcium from your meals if your diet contains a lot of calcium-rich foods like leafy greens and dairy products.

However, your doctor can recommend using a calcium supplement if you have trouble getting enough calcium from food sources. 

This can help you get the 1,000–1,200 mg recommended daily dose, which may change according to age.

Vitamin D

Consult a doctor before taking Vitamin D tablets
Consult a doctor before taking Vitamin D tablets

The “sunshine vitamin”, vitamin D, is essential for the body’s ability to absorb calcium and maintain overall health. 

Menopausal women may be at risk of vitamin D shortage even though sunlight exposure and vitamin D-rich meals can supply enough levels. 

It is advised to speak with a doctor before using vitamin D pills. 

Pay attention to your doctor’s instructions to ensure a safe dosage, which is usually 2,000 international units or less. 

Caution is required since excessive vitamin D consumption in supplements can be harmful.

Other natural Menopause supplements

There are various natural Menopause supplements that may help managing its symptoms.

Here we have mentioned some of them in detail:

Black cohosh

Black cohosh is a plant from the buttercup family. It is considered a herbal remedy.

It has been investigated for its potential to reduce hot flashes and night sweats. 

However, the current evidence of black cohosh for treating Menopause symptoms is inconsistent.

It is essential to note that black cohosh use is not recommended for anyone with a history of liver problems.

Fact:
Europeans have used black cohosh for over 40 years to treat menopausal symptoms. It is also used to treat other problems like malaria and sore throats.

Ground flaxseed

Linseed, often known as flax seeds, is a naturally occurring source of lignans.

These are plant compounds with similarities in structure and function to Estrogen hormones. 

Some people believe flax seeds are used to help lessen Menopause symptoms, including hot flashes and bone loss. 

However, there is weak evidence to prove its effectiveness.

It may also reduce the risk of having breast cancer and lower your cholesterol.

Red clover

Red clover flower
Red clover flower

The legume family includes the herbaceous flowering plant known as red clover (Trifolium pratense).

It has isoflavones, which have Estrogen-like properties. 

One research highlights red clover is often used to treat Menopause symptoms such as night sweats, hot flashes, and bone loss.

However, the evidence seems weak, and more study is required to confirm its effectiveness.

Maca

Maca is a vegetable from Peru and is a member of the same family as broccoli, cabbage, and Brussels sprouts.

It has been used for centuries to treat various physical ailments like Anemia, infertility, and hormone imbalances.

Maca is believed to effectively treat menopause symptoms like decreased sex desire, mood swings, and vaginal dryness.

More research is yet to be done to understand its advantages and mechanisms of action.

Ginseng

A herbal medicine, Ginseng, is believed to enhance menopausal symptoms, immune function, promote heart health, and increase energy levels. 

The National Library of Medicine published a study that suggests red ginseng may positively affect menopausal women, including boosting sex drive and improving mood.

Seek a doctor’s consult before using this herb as a supplement, as it can have harmful side effects.

Menopause supplements to avoid

It would be better if you take the vitamins and minerals from the food rather than supplements.

The Cleveland Clinic has listed the supplements mentioned below to avoid during Menopause.

Evening primrose oil

Evening primrose oil
Evening primrose oil

This oil may be suggested as a Menopause supplement to reduce hot flashes, but there needs to be more research to prove it effectiveness.

An increased risk of blood clots and other side effects like nausea and diarrhea have been linked to the usage of evening primrose oil.

Iron

During menstruation, iron intake must be sufficient to compensate for blood loss.

However, after reaching Menopause, the body generally requires less iron.

Instead of relying on iron supplements, a healthy diet that includes iron-rich foods is recommended.

Soy

Including soy-based foods like tofu as part of a balanced diet is generally considered safe and healthy.

However, it is vital to take caution when considering soy supplements. 

Limiting exposure to high levels of concentrated soy supplements is advised, as they may contain unregulated estrogen.

Caution:
Do not start any kind of supplements without taking a doctor’s prescription. Rather than taking supplements, it would be better to fulfill the nutrition portion naturally from fruits and vegetables.

Conclusion

Menopause supplements can help manage symptoms, but they should not take the place of medical advice or prescription medications.

Calcium supplements may be necessary to maintain bone health during menopause.

Vitamin D supplements can support calcium absorption but should be used under a doctor’s guidance to avoid excessive intake.

Natural supplements like black cohosh, ground flaxseed, maca, and ginseng have been examined for menopause symptom relief, but more research is needed.

Evening primrose oil, iron supplements should be used cautiously or avoided due to limited evidence or potential risks.

Consultation with a healthcare professional is crucial to make informed decisions about supplement usage during menopause.

Frequently Asked Questions

Citations:
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