Menopausal Supplements: Evidence-Based Guide to Support Menopause Symptoms

• Vitamin D
  Helps your body absorb calcium and keeps bones strong. NICE recommends everyone take 10 micrograms (mcg), which is 400 IU, of vitamin D daily, especially in autumn and winter when there is less sunlight.

• Calcium
  Important for bone health, especially after menopause when bones become weaker. Women over 50 should try to get about 1,200 mg of calcium each day from food or supplements if needed.

• Vitamin B6 and B12
  These vitamins help with energy and may improve mood. You can get them from foods like eggs, meat, dairy, and leafy greens.

• Magnesium
  May help with sleep, muscle cramps, and mild anxiety. Good sources include nuts, seeds, and leafy greens. Some women find magnesium supplements help with hot flashes and joint pain.

• Phytoestrogens
  These are plant compounds that act a bit like the hormone estrogen. They are found in foods like soybeans, flaxseeds, and chickpeas. Some women say they help with hot flashes, but the evidence is mixed. Soy isoflavones and red clover are common phytoestrogen supplements, but they should not replace HRT.

• Black Cohosh
  A herb sometimes used for hot flashes and mood swings. Research is mixed, and it may not be safe for everyone, especially women with liver problems. Always talk to a doctor before trying it.

Supplements for Bone and Heart Health

• Omega-3 Fatty Acids
  Found in fish oil or flaxseed supplements. These don’t directly help with menopause symptoms but are good for heart health, which is important after menopause.

• Collagen
  May help with skin, joints, and bone strength. Some women use collagen supplements, but more research is needed to know how well they work.

• Vitamin K2
  Helps your body use calcium to keep bones strong. It is sometimes taken with calcium and vitamin D.

• Supplements can help fill gaps in your diet, but they should not replace a healthy, balanced diet.

• Herbal supplements like black cohosh and red clover may help some women, but the evidence is not strong, and they can interact with other medicines.

• Too much of certain vitamins and minerals (like calcium or vitamin D) can be harmful, so it’s important not to take more than recommended.

• Always talk to a healthcare professional before starting any new supplement, especially if you take other medicines or have health problems.

• Exercise: Regular activities like walking or jogging help keep bones and heart healthy.

• Eat Well: Focus on fruits, vegetables, whole grains, and lean proteins.

• Sleep: Try to get enough rest and keep a regular sleep schedule.

• Manage Stress: Activities like yoga or meditation can help with mood swings and anxiety.

When to See a Doctor

• If your symptoms are severe or don’t get better with supplements and lifestyle changes, talk to your doctor. You might need prescription treatments like HRT, which is the most effective way to manage menopause symptoms for most women.

• Always get medical advice before starting any new supplement, especially if you have other health conditions.

Supplements can help with menopause, but they work best when combined with a healthy diet, exercise, and good sleep. Always check with a healthcare professional before starting any new supplement to make sure it’s safe for you.