What are the best supplements for menopause symptoms?

Many people turn to supplements for menopause symptoms as a more natural treatment. However, despite popularity, most supplements for menopause have no benefit and are not associated with fewer symptoms. This blog is for educational purposes only. Always consult your healthcare provider before starting a supplement to ensure it will be safe and effective for you.

Supplements for menopause symptoms: Myth or miracle?

Menopause marks a significant transition in a woman’s life, often accompanied by physical and emotional changes that can feel overwhelming. From hot flashes and night sweats to increased risks of osteoporosis and heart disease, the symptoms can impact daily life and long-term health. While no supplement is a one-size-fits-all solution, you should prioritize certain nutrients during this phase to support health.

Read on to explore potential supplements that may ease menopause symptoms and promote overall health. The blog also examines why some popular supplements might not live up to their claims.

Potential supplements for menopause symptoms

Omega-3s

Research on omega-3 supplements for menopause symptoms is limited and yields mixed results. One analysis found that women who took omega-3 supplements experienced fewer, less severe night sweats. Omega-3 supplements did not impact other menopausal symptoms like hot flashes or sleep disturbances. Although omega-3 supplements may benefit vasomotor symptoms, additional research is needed.

Omega-3 supplements may grant other health benefits, namely supporting heart and brain health. Menopause is associated with an increased risk of heart disease, impacted by changes in body weight, blood pressure, and cholesterol that occur with menopause. Omega-3 supplements may reduce triglyceride levels but can raise low-density lipoprotein (LDL) cholesterol. Additionally, some research shows a reduced risk of heart attacks with omega-3 supplementation.

Still, before adding an omega-3 supplement to your diet, first consider boosting your fatty fish intake. Fatty fish like salmon, mackerel, sardines, and anchovies are significant sources of omega-3s. The American Heart Association recommends individuals consume two three-ounce servings of fatty fish weekly. Unless you have a fish allergy, regularly consuming fish has limited downsides.

Calcium

Calcium is essential for bone health. Estrogen declines during menopause, contributing to bone loss and increasing the risk of osteoporosis and fractures. Menopause is the most common contributor to osteoporosis.

Besides its role in bone health, calcium may also help with falling and staying asleep. Calcium affects nerve signaling and regulates the brain waves associated with restful sleep.

The recommended dietary allowance (RDA) for calcium for women 51 and older is 1,200 milligrams (mg). Meeting the RDA for calcium through food alone is possible but requires planning. One cup of low-fat plain yogurt provides about 400mg of calcium, and milk and fortified beverages like orange juice and plant-based milks often contain 300 to 350mg of calcium. Cheese, small fish with their bones, and tofu are other significant calcium sources.

Still, a calcium supplement may be beneficial if you don’t regularly consume these foods. Taking calcium can supplement your consumption and help you meet the RDA.

Magnesium

Magnesium is an essential mineral involved in over 300 reactions in the body, including sleep processes.

Sleep disturbances are a common side effect of menopause. Magnesium affects neurotransmitters in the brain to encourage relaxation. It may also promote sleep by increasing melatonin production and lowering cortisol levels. Self-reported data suggest that magnesium improves sleep quality and time and may shorten how long it takes to fall asleep.

Besides its impact on sleep, magnesium supports bone health by influencing calcium and vitamin D levels. Low levels of magnesium are linked to low bone density in menopausal women. Maintaining sufficient magnesium concentrations may affect the risk of osteoporosis.

Magnesium supplements are considered relatively safe in doses below 350mg daily, with diarrhea as the primary side effect. Whole grains, dark leafy greens, legumes, nuts, chia seeds, and pumpkin seeds are good food sources of magnesium.

Supplements to avoid

Many popular supplements for menopause symptoms are supported by minimal research. Additionally, leading menopause organizations like the Menopause Society discourage the use of supplements for menopause, given insufficient evidence.

Black cohosh

Research does not support the use of black cohosh for menopause symptoms, namely vasomotor symptoms such as hot flashes. Safety concerns around black cohosh exist, particularly for individuals with liver issues.

Evening primrose

Evening primrose is a plant rich in two omega-6 fatty acids–linolenic and gamma-linolenic. Despite its widespread use, research has found no benefit of evening primrose oil for menopausal symptoms.

Vitamin E

Vitamin E is a potent antioxidant that helps reduce cell damage and fight inflammation. A few small studies show inconsistent results on vitamin E for relieving menopause symptoms. Therefore, additional research is necessary before recommending vitamin E supplements for menopause symptoms. Instead, prioritize vitamin E-rich foods, like leafy greens and sunflower seeds.

Red clover

Part of the legume family, red clover has been suggested to help with menopause symptoms because of its isoflavone content. Some research suggests that taking 40 to 80mg of red clover daily for up to 12 weeks decreases hot flash frequency, particularly among women who experience five or more hot flashes daily. Moreover, red clover may help reduce night sweats.

Still, not all research supports supplementing with red clover for menopause. Consult your healthcare provider if you’re curious about red clover for menopause symptoms.

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