Best Supplements To Take For Menopausal Women

Menopause is a phase of life for women that can bring about profound changes like hot flashes, sleep issues, bone loss, and more. While there are many lifestyle changes like a healthy diet and exercise that can help, there are also some supplements that can be helpful during and after menopause. Always ask your doctor before starting, changing, or stopping any medication or supplements. 

Calcium

Since estrogen is a key player in regulating bone density (the strength of your bones), lower levels of estrogen during menopause can raise your risk of osteoporosis (low bone density). Calcium can be taken as a supplement or ingested in foods that are rich in calcium like dairy products, canned salmon or sardines with bones, leafy green vegetables like spinach, arugula and bok choy, and tofu. 

Calcium supplements like calcium carbonate (brand names like Tums) can also be a great way to boost your calcium levels. The recommended intake is around 1,000-1,200 mg per day for women over 50. 

Vitamin D

Vitamin D plays an important role in your bone health as well and goes hand in hand with calcium for keeping those bones strong. Foods that are high in vitamin D are fish, egg yolks, and liver. If you opt for a vitamin D supplement, a dose of 500-800 IU daily is recommended, and some studies suggest doses of 1,500 to 2,000 IU daily. Talk to your doctor to determine your best dosage.

Magnesium

Magnesium can be super helpful for women during and after menopause. It not only helps with bone health, but it can help with sleep and anxiety as well. As a result, most women opt to take magnesium glycinate at night to aid in sleep.. 

The recommended daily intake of magnesium for adults is 420 mg, which includes the magnesium you get from food. Foods like pumpkin seeds, salmon, cashews, tofu and dark chocolate are high in magnesium. 

For most women, they get enough magnesium in their food. However, if you’re not getting enough through your diet, 200mg of magnesium glycinate at night can help with sleep and anxiety. 

Omega 3 fatty acids

Menopause is associated with an increased risk of heart disease and cognitive (memory and thinking) declines as we age. Omega 3s can help to raise your good cholesterol and lower your bad cholesterol. They’ve also been shown to help lower blood pressure, reduce inflammation in the body, and support the brain. 

Omega 3s are found in foods like fish, flax seeds, hemp seeds, and walnuts. You can also take omega 3 supplements which come in fish or vegan varieties. 

Black cohosh

A lesser-known herbal supplement that has been used for menopause symptoms for some time is black cohosh. For some women, black cohosh helps to quell hot flashes and improves night sweats. Most studies use between 20-40mg per day to help with hot flashes. Keep in mind that black cohosh supplements are not regulated by the FDA or any other organization, so quality and efficacy can vary a lot. Ask your doctor before taking black cohosh in case it interacts with other medications or illnesses. 

Plant estrogens (phytoestrogens)

There are compounds found in plants like soy that can mimic human estrogen, which might help to reduce the symptoms of menopause. These plant estrogen supplements can be purchased over the counter or from compounding pharmacies. Anyone interested in taking phytoestrogen supplements should talk to their doctor first, as these are bioactive hormones that can have various side effects depending on the dose you take. 

Overall wellness in menopause

Supplements can support your health and wellness during and after menopause, but they’re most effective when integrated into a comprehensive plan from your healthcare provider, including regular check-ups, lab tests, mammograms, and bone density screenings.With a healthy diet, good sleep, regular exercise, and a positive outlook, menopause is something that can be managed without much struggle. 

If any of the above supplements are something you would like to try, just give your doctor a quick call to make sure they’re safe for you.