Supplements for Menopause

Did you know that a healthy diet, nutrition and lifestyle can help to ease the transition into menopause? The menopause is a natural process that women undergo, between the age of around 45 and 55 where hormonal changes involving a reduction in oestrogen, cause periods to become less regular and eventually stop altogether. The process can occur over several months or it can take years. According to the NHS, the average age for a women to have officially reached menopause is 51. The transitional phase is often referred to as the peri-menopause.

Common symptoms of peri-menopause include hot flashes, vaginal dryness, sleep problems, redcued libido, low mood, anxiety, night sweats. Some of these symptoms may continue after menopause.

There are a range of things you can do to help manage these symptoms, including avoiding some of the things that can trigger hot flashes such as spices, alcohol and caffeine. Other strategies to manage menopause symptoms include stress reduction, regular physical activity, and consuming foods that contain phytoestrogens.

Key Foods for Menopause

Including phytoestrogen-rich foods in your diet can be helpful for managing the hormonal ups and downs of perimenopause and menopause, as they can help to modulate fluctuating levels of oestrogen. Oestrogen helps to maintain bone density, therefore consuming foods high in bone-supporting nutrients such as calcium, magnesium, zinc, vitamin D, manganese, phosphorus, boron and vitamin K, is also important during and after the menopause as oestrogen levels fall.

  • Phytoestrogens are naturally found in flaxseeds, soy products such as whole bean soy milk, tofu, tempeh, natto, chickpeas, red clover and sesame seeds.
  • Oily fish such as sardines, salmon, trout, mackerel, herring and anchovies are rich in vitamin D.
  • Green vegetables like collard greens, broccoli, and kale are packed with calcium.
  • Nuts and seeds are brimming with bone-building minerals such as zinc, magnesium and manganese.
  • Dairy foods such as yoghurt, butter, cheese and milk are good sources of calcium and phosphorus.

Which Supplements Can Support Menopause?

  1. Red Clover
  2. Black Cohosh
  3. Soy Isoflavones
  4. Valerian Root
  5. St John’s Wort

Top Tips on Buying Supplements for Menopause

  • Red Clover, Black Cohosh and St John’s Wort can be found in tablet form, as a tincture or as a herbal tea if you’re looking for a gentler effect.
  • Seek the guidance of a qualified herbalist or registered nutritional therapist before taking herbal supplements to ensure the right dosage and duration.
  • If you are taking any medications or have a thyroid problem, consult your doctor or pharmacist to check that the above supplements are safe for you to take due to potential interactions.

Nutritional Therapy Support For Menopause

Work with a registered Nutritional Therapist for a personalised nutrition and diet plan, tailored to your specific health requirements. For one-to-one support with menopause and to book a consultation, head over to our expert page here: