When you’re experiencing menopause symptoms like hot flashes, night sweats, mood swings, irritability, have difficulty sleeping, brain fog, depression, fatigue, or experience vaginal dryness, it can be frustrating, but as well as HRT (hormone replacement therapy), the right supplements and vitamins can support you during the perimenopause, menopause, and post-menopause to make life a little easier. 

WHY DO WOMEN SEEK SUPPLEMENTS AND VITAMINS WHEN THEY HIT THE MENOPAUSE YEARS? 

“Menopause means ovarian failure. It marks the end of your reproductive lifetime. At menopause, the ovaries become resistant to the effects of Follicle Stimulating Hormone (FSH). FSH levels are high as the body tries to kick the ovaries into action, but the ovaries are exhausted and there is no response. As a result, there is no ovulation, and estrogen levels fall dramatically,” says Dr. Deborah Lee at Dr. Fox Online Pharmacy.  

This drop in estrogen causes dramatic changes to your body. That’s why it’s so important that you look after it to reduce any difficult symptoms and go on living a normal life. 

WHICH SUPPLEMENTS ARE BEST FOR MENOPAUSE? 

PROBIOTICS & PREBIOTICS  

Our gut health is intrinsically linked to our brain and mental health (the gut-brain axis), and so supporting it with probiotics and prebiotics could help to support cognitive functions to alleviate memory loss and brain fog. It could also support our mental health to tackle anxiety and depression, which more women experiencing during the perimenopause. Having a healthy gut microbiome means our immune system will be functioning at its best to keep us healthy too. 

MULTIVITAMINS  

Taking a multivitamin daily can help to maintain energy and mood. Look out for key vitamins like B6, B12, and botanicals like Siberian Ginseng to boost energy, and alfalfa to help to reduce hot flashes. 

PHYTOESTROGENS  

Phytoestrogens are compounds that occur in plants. They mimic estrogen in the body and can act as a natural version of HRT (hormone replacement therapy). They could help with hot flashes, osteoporosis, and relieve irregular menstrual cycles. 

MAGNESIUM  

Magnesium plays an essential role in health throughout our lives, but during menopause, it’s particularly important for keeping bones strong and preventing osteoporosis. It could also help to alleviate low mood and depression and improve sleep quality to find more balance. 

B VITAMINS  

A deficiency in B vitamins has been linked to tension, irritability, difficulty managing stress, poor concentration, and anxiety. Getting enough through supplementation can support stress management during perimenopause so you feel more balanced. Vitamins B6 and B12 also contribute to cognitive function which could reduce brain fog and memory loss during perimenopause.  

VITAMIN C  

As a powerful antioxidant, vitamin C is responsible for collagen and elastin production. Not only will your skin appear plump and more glowing, but more collagen means better joint and bone health. A reduction in estrogen can reduce bone density and lead to osteoporosis so you need all the help you can get during these years of change. 

VITAMIN D  

Also known as the sunshine vitamin, vitamin D plays a central role in our bodies, but it becomes even more important during menopause because it can help the body to absorb calcium, key for building bones, and helping to prevent osteoporosis. A deficiency in vitamin D has been linked to low mood, a common menopause symptom, so getting your daily fix might help you to foster a brighter outlook. 

VITAMIN E   

Vitamin E is thought to help with hot flushes and stress by reducing inflammation in the body. It’s also a powerful antioxidant that helps to boost anti-aging. 

OMEGA 3  

Omega 3 can support blood sugar stability which is essential for hormone balance. When you realize that only 7% of Japanese women suffer from hot flushes compared to 80% of women in the UK, and one of the key differences between lifestyles is that Japanese women consume lots more omega 3 in their diets, it might be time to consider adding fish oil or a vegan alternative to your diet.  

Fatty acids, found in omega 3, are essential to your bodily functions. They are the building blocks of hormones, and you can only get them from your nutrition. Without them, your body won’t be able to produce the hormones it needs, and considering menopause is a time of hormonal upheaval, it can help to balance everything out. 

COLLAGEN  

As we age, our collagen production decreases, and during menopause when estrogen takes a nosedive, collagen production can decrease by 30%! This means that signs of aging like fine lines, wrinkles, dullness, and sagging skin can become more prominent. A collagen supplement can help to support strong, healthy skin, hair, nails, joints, and bone health – another remedy to add to your anti-aging arsenal! 

INTIMATE CARE  

To help to tackle vaginal dryness and itching, and boost libido during menopause, apply a soothing vulva balm, use CBD oil tinctures and gummies to reduce anxiety around sex, and explore more self-love with sex toys.  

THE M WORD  

While you should always consult a medical professional if menopause symptoms during the perimenopause are affecting you, these supplements and vitamins can help to make life easier during these transformative years! While it can feel like the end of life as you know it, make like the Japanese and take a brighter outlook – the Japanese word for menopause is “konenki” which translates as “renewal years” and “energy”. Look forward to your “Second Spring”!