The menopause is a completely normal event triggered either by a natural decline in levels of the female sex hormone, oestrogen or by surgery or medications that trigger a reduction in oestrogen.
Many women can struggle with physical and emotional symptoms during this time. Often, the first thing a woman will notice as her menopause begins, is a change to the flow, frequency, duration, and comfort of her periods, Other common physical symptoms include headaches, weight gain, hot flashes, night sweats, hair loss, frequent urine infections, and heart palpitations.
Emotionally, many women also experience insomnia, low self-esteem, brain fog, low libido, anxiety, low mood, and depression.
These symptoms vary in severity and each woman’s experience is different. Given that menopause is a slow transition, lasting around seven to ten years, it can severely impact on a woman’s life.
For this reason, some turn to menopause vitamins and supplements to help them through this time.
|
Supplement |
Symptom Relief |
Cost |
Cost Per Day |
|
Fatigue & brain fog |
£17 |
28p |
|
|
Bone loss & sleeplessness |
£12 |
From 30p |
|
|
Hot flashes & night sweats |
£11 |
37p |
|
|
Low mood & brain fog |
£16 |
From 13p |
|
|
Hot flashes & urinary tract |
£24.99 |
83p |
|
|
All rounder |
£21 |
From 23p |
|
|
Mood, energy and hot flashes |
£16 |
27p |
|
|
All rounder |
£22 |
37p |
A busy life, where we don’t always eat as healthily as we could, or if we restrict or remove certain foods from our diet, can mean that our intake of certain nutrients is low. Vitamins, minerals and other food supplements can help to ‘top up’ any low levels of nutrients that we may not be getting from our diet.
Certain deficiencies, for example, low levels of the vitamins B6 and B12, may cause menopause symptoms such as mood swings, low mood, low energy levels, and hot flashes to feel worse. Taking a supplement such as Bioactive B’s from G&G Vitamins can help to reduce these symptoms.
Taking ‘catch all’ supplements, such as a Mineral Multi like this from G&G Vitamins that contain 13 essential minerals including calcium, magnesium, iron, and zinc, can help to support our overall health and wellbeing. If we’re feeling generally well, we may be able to manage our menopause symptoms more easily.
Whilst there is no formal treatment for the menopause, taking certain supplements appears to help make some of the most distressing symptoms such as hot flashes and a low mood, more manageable. Vitamins for menopause cannot make symptoms disappear completely, but they can help to make them easier to deal with.
Some vitamins and supplements can be taken alongside medications such as HRT, but it’s always best to check with your GP before doing so. Medications such as HRT are effective, however they can cause side effects including sore breasts, unexplained vaginal bleeding, and an increased risk of blood clots. HRT is also linked to a very small increased risk of developing breast cancer.
These risks are very small, but some women choose to avoid HRT and instead take supplements that can ease their symptoms as they progress through their menopausal years.
Numerous different vitamins can help with the symptoms associated with the menopause.
Oestrogen helps to protect the bones, preventing loss of bone density. Therefore, as oestrogen levels begin to decline, women become at risk of bone loss and the eventual possibility of osteoporosis. On average, women lose around 10% of their bone mass in the five years following their menopause.
Many women are unaware of weakening bones until they have a tip or fall that results in a broken bone, so it’s essential to consider your bone health during your menopausal years.
Calcium is a mineral essential for remineralising the bones, helping to keep them strong, which is why calcium is considered an important mineral for menopausal women.
Cal-M from G&G Vitamins is available as a powder or in capsule form and contains calcium along with magnesium (this supports the work of calcium). Both forms also contain apple cider vinegar, which creates the acetate form of both minerals, making them easier to absorb.
Like all products from G&G Vitamins, they’re made using the highest quality ingredients and are free from gluten, lactose, dairy, soya, and GMOs and are suitable for vegans and those following a Kosher diet and lifestyle.
Omega 3 fatty acids are a type of good fat found in oily fish, flaxseeds, and walnuts. The evidence is so far inconclusive but a study in 2008 found that women who had a high intake of omega 3, either from their diet or from supplements, decreased the severity of hot flashes and the frequency of night sweats.
Omega 3 fish oil softgels from G&G Vitamins contain the optimal blend of EPA and DHA omega-3 fatty acids. They’re produced in the UK and unlike some other brands, are free from heavy metals. They also contain vitamin E, which is beneficial for the health of the skin and joints.
Coenzyme Q10 is a compound found in our cells that helps the cells generate energy. The body naturally manufactures it, but as we age, our levels naturally decline. As well as energy production, it’s an important antioxidant that protects the body from free radical damage and oxidative stress.
Some women find it useful to take coenzyme Q10 in supplement form, such as these Co-Q10 capsules from G&G Vitamins. The brain is particularly susceptible to free radical damage and oxidative stress, which can lead to impaired cognitive function. Causing difficulties with memory, thinking clearly and making decisions. Taking coenzyme Q10 could therefore help to slow down this cognitive decline.
Ashwagandha is a herb that’s been used for millennia in Ayurveda, an ancient Indian form of medicine. Several small studies suggest that taking this herb could help to alleviate hot flashes and urinary tract infections.
One, in 2021, found that those taking the supplement reported a “statistically significant reduction in hot flashes and urinary symptoms” as well as a reduction in the menopause-related quality of life score (that reports low quality of life symptoms, a reduction in this case, being positive).
Ashwagandha is an adaptogen that helps the body respond to stress and release energy. Many menopausal women, therefore, choose to take this herb to help relieve stress and feel more energised.
As ashwagandha is part of the nightshade family, those with a known allergy or intolerance to nightshade plants should avoid taking this supplement. Similarly, those taking anticonvulsants, barbiturates, or benzodiazepines shouldn’t take ashwagandha.
Organic fermented ashwagandha capsules from Living Nutrition are made using high-quality, fermented ashwagandha which is its most active form. They contain no fillers or binders, are made in the UK, and are suitable for vegans.
There are a few different types of ginseng, with Korean red ginseng being the most well-studied. But Siberian ginseng, also known as eleuthero, is another type, that could help to relieve menopause symptoms.
Another adaptogen, Siberian ginseng is thought to be beneficial for managing stress, anxiety, and depression. So far, the evidence is unclear, but this herb has been used for thousands of years as a natural healing, calming remedy, so it could be beneficial for supporting women through their menopause.
There are no known side effects to this supplement, but it may negatively affect the mood or cause drowsiness. If you’re new to it, start with a lower daily intake before gradually increasing.
Siberian ginseng capsules from G&G Vitamins contain 100% pure Siberian ginseng with no common adulterants.
A supplement that contains multiple nutrients can be a cost-effective and beneficial way of supplementing your diet and managing your symptoms.
Meno-Time from G&G Vitamins is a 15 in 1 menopause supplement that contains dong quai, along with evening primrose oil, ginseng, vitamin B6, and coenzyme Q10.
Developed to support female health and improve hormonal regulation, this supplement is a convenient way to support your health through your menopause without having to take numerous capsules each day.
Every woman (and some transgender men) will go through the menopause, and each person’s experience will be different. Some may seemingly breeze through this period of their life, whilst others will struggle with debilitating physical and/or emotional symptoms.
If you’re struggling, it’s important to keep in mind that you’re not imagining your symptoms and that you’re most certainly not alone. Seek out like-minded people and open up to them, they may be struggling in silence, and you may end up helping each other. Read blogs, forums, and books that talk openly about symptoms – both the common and the not-so-common – and stay as informed as possible.
Taking vitamins or supplements designed to help support you through your middle years can be very beneficial. It may take a few different supplements to figure out which one works best for you, and it’s advisable to take them consistently for 12 weeks to see if you notice any benefit.
Perhaps start with the menopause supplements that you think speak to your most difficult symptom or symptoms and take things from there. Or take a combined supplement as discussed above, for a broader approach.
Either way, combine them with a healthy, balanced diet rich in fresh fruits and vegetables to ensure you’re getting a varied intake of food-based vitamins and minerals. It’s also important to consume energy-providing foods such as wholegrain cereals, brown bread, pasta and rice, lean white meat, beans, lentils, pulses, nuts, seeds, and oily fish.
If you’re finding it hard to cope with your symptoms, speak to your GP who may be able to suggest additional medications and therapies.
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Hannah de Gruchy
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Health and wellness author and biologist specialised in sustainability, nutrition and eco-living.