Supplements for Menopause

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Menopause is a natural part of aging process in women. It is the time in women’s lives when menstrual periods stop permanently, and they are no longer able to become pregnant. Menopause effects every women differently and their body experiences transformation leading up to and during menopause. Here are few supplements which are essential for the health of women going through menopause.

1. Flaxseed

 

Flaxseed

 

Flaxseeds and flaxseed oil can help with mild menopause symptoms like hot flashes.  It is rich in lignans, a natural phytoestrogen which balances female hormones by replicating estrogen within the body, thus balancing natural estrogen as women go through perimenopause and menopause.Flaxseed contains high amount of Omega -3 fatty acids. Studies have shown that a higher intake of Omega-3 fatty acids could lead to less severe among women and could reduce the severity and frequency of hot flushes

Flaxseed can be taken by mixing it into porridge or served on top of yogurt. It can also be used in cooking and other recipes. The most effective dose of flaxseed was found to be 40g per day taken in two servings. Flaxseed recipes

 

2.  Soy

 

Soy

 

Studies have shown that soy could be effective in relieving menopausal symptoms including hot flashes, headaches, mood swings, fatigue, vaginal dryness etc. and can significantly improve your health during your perimenopause, menopause or post menopause years. Soy foods such as soy nuts, tofu and estrogen like compounds found in some plants are sometimes used to relieve hot flashes.

Soy consumption also promotes healthy uterine and colon tissues. It can also help younger women manage PMS and other menstrual disturbances besides lowering your bad cholesterol levels and reducing menstrual disturbances.

 

3. Calcium

 

Calcium

 

During menopause, it is necessary to add calcium supplements into your diet. When women reach menopause, levels of estrogen decreases sharply and this affects the ability of the body to retain calcium from dietary sources.  Calcium supplementation has been used for decades to prevent this calcium depletion, maintain bone mass, and prevent and treat osteoporosis. Because peak bone mass is achieved between the ages of 25 and 35 and slowly declines thereafter, calcium supplementation is recommended for women of all ages.

Because calcium intake tends to decrease with age, calcium supplementation is especially important in postmenopausal women. Women under 51 need about 1000 milligrams of calcium day and women who are 51 and older need 1200 milligrams a day. Calcium is best absorbed from food sources, but most postmenopausal women do not consume enough calcium and must use supplements to achieve the recommended amount.

 

4. Vitamin D

 

 

Get some sun as vitamin D is just as important as calcium for your bone health. Without Vitamin D, our body can’t absorb calcium. Women need 600 IU daily and those 71 and older need about 800 IU per day. Vitamin D can also be obtained from many foods as well.

Vitamin D is also fundamental to bone health, because it is essential for optimal calcium absorption. Production of Vitamin D by the skin also declines with age, so older individuals require more vitamin D through dietary means or supplementation. Both calcium and vitamin D are important in regulating age-related increases in parathyroid hormone and bone resorption.

 

5. Ginseng

 

 

Ginseng had been used to alleviate going through menopause. Insomnia during menopause could be due to fluctuating levels of hormones, namely estrogen and progesterone. This herb is known for boosting mood, improving sleep and also the quality of life during menopause.

Adaptogens present in this herb can increase body’s resistance to physical/mental stress and could increase the production of feel good hormones (serotonin), which in turn improves the overall mood.  Though studies haven’t found that ginseng helps with any physical symptoms of menopause such as hot flushes.

 

Use Your Supplements smartly: It is vital that you talk to your doctor before trying any supplements. Remember that all supplements have potential side effects like allergic reactions or interactions with some medicines you are taking.

 

 

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