You don’t have to suffer through menopause symptoms with no relief; you can ease symptoms like fatigue, low mood, and hot flashes with supplements. Learn about the over-the-counter options that can make a world of difference for your health and comfort in menopause.
1. Probiotics
Restore balance to your pelvic triangle with a probiotic supportive of more than just digestion. The pelvic triangle, the region that includes the gut, vagina, and urinary tract, takes a hit during menopause. Vaginal dryness is uncomfortable, causing pain during regular activities, and often impacting intimacy.
Probiotics for women help protect against urinary tract infections (UTIs) and bacterial vaginosis. UTIs can become more common during menopause, due to vaginal dryness caused by decreased estrogen. Probiotics will also support regular bowel movements, improve immune health, and lessen gut discomfort like bloating.
2. Vitamin B Complex
Many women are deficient in vitamin B, but getting enough of it through nutrition can be challenging. Add a B complex to improve mood, support immune health, and energy levels. These vitamins help food convert into glucose, making them an essential component for boosting energy levels.
Review your current multi-vitamin to determine the baseline of your ingestion before you shop for a B complex. Look for one that has B6 and B12, both which can be beneficial for helping improve mood and brain function. This supplement can also help with muscle tone and manage appetite, which can help manage metabolic changes.
3. Magnesium
You may have seen magnesium-infused lotions marketed for their calming properties, but the oral supplement has benefits, too. A calming mineral, magnesium may also support quality sleep. Hormonal changes cause hot flashes, making good sleep habits difficult to come by.
Use a magnesium supplement and pair it with magnesium-infused products into your evening routine. It can also help reduce muscle cramps, which are easy to come by any day, but especially as we age.
4. Omega-3 Fatty Acids
Just like a door hinge needs occasional lubrication, so too do your joints. Stiff joints are often brought on in menopause, thanks to reduced estrogen levels, which increase inflammation. An omega-3 fatty acid supplement can help reduce inflammation in the body, reducing pain and may even regulate your mood.
Omega-3s can be found in fatty fish like salmon, but if you’re not eating it daily, you’ll need a supplement. Aim for a supplement offering at least 1,000 mg EPA/DHA, the two main types of omega-3s recommended by experts.
5. Calcium
Your bone health takes a toll with age, so support your bone density with calcium. Reduced estrogen production can lead to rapid bone loss, making it doubly important to counterbalance nature.
Pair supplementation with weight training, rebounding, and walking, all which help maintain muscle tone and bone density. Aim for at least 1,200 mg of calcium from both food and supplements for optimal health. Limit processed foods and excessive salt, as they can cause your body to lose calcium, leading to bone loss.
6. Vitamin D
Another essential supplement for bone health, consider vitamin D calcium’s sidekick. This vitamin helps calcium efficiently absorb into the body, strengthening bones and reducing osteoporosis risk. Vitamin D can also be obtained through sunlight, but do so with sun protection, including a daily moisturizer with SPF.
Experts recommend 600-800 IU/day, but check with your doctor for specific suggestions. Your daily multivitamin will likely include vitamin D, so review your labels before adding more to your regimen.
7. Collagen
Nature’s skincare blessing, collagen, is all the rage, which makes it easier to incorporate into your diet. Menopause can feel draining, and you often see it with reduced skin elasticity. Plump your skin naturally and improve moisture retention and joint health with collagen.
Collagen is naturally available in many foods like eggs, bone broth, and meat. Strive to prepare foods using the bones intact, especially those where they’re simmered to create a broth. Pair collagen-rich foods with flavorless collagen powder and mix it into coffee, yogurt, or smoothies with little impact to its flavor.
Source Your Supplements Mindfully
Be discerning when selecting your supplements; not all are made equally. Look for supplements offered from brands you trust and ensure their contents include the highest-quality ingredients. Strike a balance between affordability and effectiveness, by investing in supplements that target your primary menopause symptom concerns.
Before beginning any new supplement regimen, reach out to your primary care provider. Request a review of your potential new supplements against your records, including any pre-existing conditions and prescribed medications. Once you have the all-clear to begin your new regimen, allow time to feel its effects. With an improved mood, balance in the pelvic triangle, and better sleep, your supplements can improve your well-being through menopause.
