Menopause is a natural transition that all women go through as they age. The reduction in estrogen and progesterone levels during this time can lead to unpleasant symptoms like hot flashes, night sweats, vaginal dryness, mood swings, trouble sleeping, and weight gain. While menopause is a normal part of life, there are things you can do to ease the symptoms. Taking supplements is one way to find relief from menopausal discomforts.
Some of the best supplements for menopause include:
Phytoestrogens: Plant-based estrogens like soy isoflavones can help minimize hot flashes and night sweats. Soy is rich in isoflavones which act like a weak estrogen in the body. Consuming soybeans, tofu, tempeh, miso, and other soy foods regularly can be beneficial. Red clover and flaxseed also contain phytoestrogens.
Black Cohosh: This herb has been used for centuries by Native Americans to treat menstrual cramps and menopausal symptoms. Studies show it can decrease hot flashes, night sweats, and mood swings. The recommended dosage is 20-40 mg of black cohosh extract twice daily.
Vitamin E: This antioxidant vitamin can relieve hot flashes and vaginal dryness associated with menopause. Take 400-800 IU of natural vitamin E supplements daily. Vitamin E is also found in plant oils, nuts, seeds and green leafy vegetables.
Evening Primrose Oil: This oil is a good source of gamma-linolenic acid (GLA) which helps balance hormones. Taking 500-1000 mg daily may alleviate hot flashes.
Calcium and Vitamin D: Estrogen decline can cause bone loss later in life. Get 1000-1200 mg of calcium and 600 IU of vitamin D3 daily through supplements and food sources to strengthen bones. Yogurt, milk, cheese, leafy greens and fortified foods are good calcium sources.
Magnesium: This mineral gets depleted during menopause. Supplementing with 200-400 mg of magnesium glycinate or citrate can prevent muscle cramps, anxiety, insomnia and headaches.
Omega-3 Fatty Acids: Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) from fish oil capsules (1000-2000 mg daily) can improve mood swings, cognitive health, and heart health.
Maca root: This adaptogenic herb can balance hormones, boost energy, lift mood and reduce hot flashes. Take 500-1000 mg per day.
Ginseng: Both American and Asian ginseng exhibit estrogen-like effects that alleviate symptoms. 400-500 mg daily can stabilize mood and energy levels.
Vitex (chasteberry): By supporting pituitary gland function, this herb regulates estrogen and progesterone. Take 200-400 mg standardized extract each morning.
Probiotics: Declining estrogen levels disrupt vaginal bacteria balance leading to infections. Consuming probiotic foods like yogurt, kefir, kimchi, etc. helps restore healthy vaginal flora.
St. John's Wort: This herb has a calming, anti-depressant effect to counter mood swings. 300 mg three times daily is the recommended dose.
Along with supplements, make sure to eat a balanced, nutritious diet rich in fruits, vegetables, whole grains, lean protein and healthy fats. Regular exercise helps manage weight, boosts mood and promotes better sleep. Practice stress-reducing activities like yoga, meditation and deep breathing. Limit caffeine and alcohol. Stay sexually active to improve vaginal elasticity. Wear breathable cotton clothing and sleep in a cool room.
Get your hormone levels tested annually after menopause. If symptoms persist despite lifestyle changes and natural remedies, consider bioidentical hormone therapy under medical guidance. Maintaining optimum hormone levels can help you sail through menopause smoothly.
Hormone Harmony Clinic specializes in natural and bioidentical hormone treatments customized to your needs. Their holistic approach incorporates dietary changes, supplements, stress management and hormone therapy to optimize hormone balance. Their experienced practitioners provide compassionate care with attention to your unique menopausal concerns. Contact Hormone Harmony Clinic today to restore your vitality!
