Supplements for Menopause: Separating Fact from Fiction

As a clinician nutritionist and a menopausal woman myself, I understand the challenges that come with the hormonal changes in our bodies during this time. Menopause can bring on a variety of symptoms such as hot flashes, night sweats, mood swings, and sleep issues, and many women turn to supplements for relief. However, it's important to be cautious when considering supplements for menopause, as not all of them have solid scientific evidence to support their claims.

There are many supplements that are marketed as being beneficial for menopausal women, but the truth is that not all of them have solid scientific evidence to support their claims. Some supplements, in fact, have no evidence of effectiveness and may even cause harm if taken in high doses or in combination with certain medications.

For example, some herbs such as black cohosh and red clover are often marketed as natural remedies for hot flashes and other menopausal symptoms, but numerous studies have shown that they have limited or no effect in reducing these symptoms. A systematic review of clinical trials published in the Journal of Women's Health found that black cohosh did not significantly reduce hot flashes compared to a placebo, and another study published in the Journal of Alternative and Complementary Medicine found that red clover did not effectively reduce hot flashes or improve other menopausal symptoms.

Similarly, Dong quai are often advertised as natural alternatives for hormone replacement therapy, but there is little scientific evidence to support their claims. A study published in the journal Maturitas found that Dong quai did not effectively reduce hot flashes or improve other menopausal symptoms.

Probiotics are another supplement that is sometimes marketed as being beneficial for menopausal women, but there is limited evidence to support their claims. While some studies have found that probiotics can have positive effects on gut health and the immune system, there is no evidence to suggest that they can alter menopausal symptoms such as hot flashes or mood swings. A systematic review of clinical trials published in the Journal of Women's Health found that probiotics did not significantly reduce hot flashes or improve other menopausal symptoms compared to a placebo.

On the other hand, there are some supplements that have been found to have potential benefits for menopausal women and below is a list of some of my go to supplements:

Glycine:

Glycine is an amino acid that plays a role in a number of physiological processes in the body. During menopause, women may experience changes in their glycine levels, which can lead to a number of health problems, such as sleep issues.

A study published in the journal Sleep found that glycine improved sleep quality and reduced the time it took to fall asleep in menopausal women. The study found that women who took a daily dose of glycine for six weeks had a significant improvement in sleep quality and a reduction in the time it took to fall asleep compared to women who took a placebo.

Glycine has also been shown to have a positive impact on blood sugar control. A study published in the Journal of Clinical Nutrition found that glycine improved insulin sensitivity and regulated blood sugar levels in people with type 2 diabetes. During menopause, women may experience changes in their insulin sensitivity and blood sugar levels, and supplementing with glycine may help to regulate these levels.

Estrogen also plays a role in regulating blood sugar levels and insulin sensitivity, and as estrogen levels decline during menopause, so do these levels. This decline in estrogen levels can contribute to the development of insulin resistance, which is a precursor to type 2 diabetes. By supplementing with glycine, menopausal women may be able to regulate their blood sugar levels and improve insulin sensitivity, reducing their risk of developing type 2 diabetes.

Glycine may also have a positive impact on other health problems that are associated with menopause, such as hot flashes, mood swings, and cognitive function. However, more research is needed to fully understand the potential benefits of glycine for menopausal women.

Taurine:

Taurine works in the body by regulating hormones, improving mood, and maintaining cardiovascular and bone health. Taurine is involved in the regulation of the hormone system and helps to regulate the levels of hormones such as cortisol, which is involved in stress response, and thyroid hormones, which play a role in metabolism. Taurine also has a positive impact on cardiovascular health by improving blood flow, reducing oxidative stress, and regulating blood pressure.

Taurine levels can change due to a variety of factors, including changes in hormone levels, aging, and dietary habits. Estrogen, for example, plays a role in regulating taurine levels in the body, and as estrogen levels decline during menopause, so do taurine levels. A study published in the Journal of Nutritional Science and Vitaminology found that taurine regulated hormones and improved mood in menopausal women. The study found that women who took a daily dose of taurine for eight weeks had a significant improvement in mood compared to women who took a placebo. Taurine has also been shown to have a positive impact on cardiovascular health and bone health.

Magnesuim:

During menopause, women may experience changes in their magnesium levels, which can lead to a number of health problems. For example, magnesium is important for maintaining healthy bones, and a decline in magnesium levels can contribute to osteoporosis and other bone-related problems.

Menopausal women may also experience changes in their magnesium levels due to changes in hormone levels. Estrogen, for example, helps to regulate magnesium levels in the body, and as estrogen levels decline during menopause, so do magnesium levels. This decline in magnesium levels can contribute to a number of health problems, including muscle cramps, fatigue, and sleep issues.

A study published in the Journal of Women's Health found that supplementing with magnesium improved sleep quality and alleviated muscle cramps in menopausal women. The study found that women who took a daily dose of magnesium for three months had a significant improvement in sleep quality and a reduction in muscle cramps compared to women who took a placebo.

In conclusion, supplementing with magnesium may be beneficial for menopausal women, as it can help to maintain adequate levels of this important mineral during a time when levels may decline.

Ubiquinol:

Ubiquinol is the reduced form of Coenzyme Q10 (CoQ10), an important antioxidant that is found in every cell in the body. A we enter menopause our levels of CoQ10 naturally decrease, which can lead to a variety of health issues. Supplementing with ubiquinol can help replenish these lost levels and provide several health benefits.

Firstly, ubiquinol has been shown to have a positive impact on cardiovascular health, it can also help improve energy levels, which can be low during menopause, and boost the immune system. Additionally, ubiquinol can help protect the skin from damage and improve skin health, which is important as we often experience changes in their skin such as dryness and wrinkles.

Lastly, ubiquinol has been found to have a positive effect on cognitive function and mood, which can be important during menopause as women may experience changes in their mental and emotional well-being.

Melatonin:

Melatonin is a hormone that is naturally produced in the body and is responsible for regulating the sleep-wake cycle. As you go through menopause, you may experience changes in their sleep patterns, including difficulty falling asleep and staying asleep. Additionally, menopausal women may also experience symptoms such as acid reflux, which can further disrupt their sleep. This is where melatonin supplementation can be beneficial.

Studies have shown that melatonin supplementation can help improve sleep quality and reduce the time it takes to fall asleep. This is especially important for menopausal women who may experience hot flashes and other symptoms that can disrupt sleep. In addition, melatonin has been found to have a positive impact on acid reflux, reducing the symptoms and allowing for a more restful sleep.

In addition to its benefits for sleep and acid reflux, melatonin has also been found to have a positive impact on mood and cognitive function. Melatonin has also been shown to have antioxidant properties, which can help protect the body from damage and improve overall health. Furthermore, melatonin has been found to have a positive impact on bone health, which is especially important for reducing the risk for osteoporosis.

Omega-3 fatty acids:

Omega-3 fatty acids are essential fatty acids that play a crucial role in several bodily functions and have been found to have numerous health benefits, particularly for menopausal women. Omega-3 fatty acids are found in foods such as fatty fish, nuts, and seeds, but can also be taken as a supplement.

One of the main benefits of omega-3 fatty acids for menopausal women is its impact on cardiovascular health. Omega-3 fatty acids have been shown to reduce the risk of heart disease, lower blood pressure, and improve cholesterol levels. Additionally, omega-3 fatty acids have been found to have anti-inflammatory effects, which can be especially important for menopausal women who may be experiencing joint pain and other symptoms related to inflammation.

In addition to its benefits for cardiovascular health, omega-3 fatty acids have also been shown to improve mood and cognitive function, which can be important during menopause as we may experience changes in mental and emotional well-being. Omega-3 fatty acids can also help with hot flashes and other menopausal symptoms by regulating hormones and improving sleep.

Vitamin D:

Vitamin D production in the body decreases with age, and this decrease is compounded by menopause. Menopausal women may also spend less time outdoors, further reducing their exposure to sunlight, which is the primary source of vitamin D for most people. A study published in the journal Menopause found that vitamin D deficiency is common in menopausal women, and that supplementing with vitamin D can help to maintain adequate levels of this important nutrient.

Lower levels of estrogen during menopause can also lead to decreased vitamin D levels. Estrogen helps to regulate the metabolism of vitamin D, and as estrogen levels decline during menopause, so do vitamin D levels. This decline in vitamin D levels can contribute to the increased risk of bone loss and other health problems that are associated with menopause.

Another study published in the Journal of Clinical Endocrinology & Metabolism found that supplementing with vitamin D and calcium improved bone density in menopausal women. The study found that women who took a daily dose of vitamin D and calcium for two years had a significant increase in bone density in their hip and spine compared to women who took a placebo.

It's important to note

Supplements are not regulated by the TGA(Therapeutic Goods Administration ), and not all supplements are created equal. It's essential to rely on scientific evidence and the advice of healthcare professionals when choosing supplements during menopause. Before starting any new supplement regimen, it's crucial to consult with a doctor or a healthcare professional to determine which supplements, if any, are right for you and what the best dosage and form of the supplement may be.

Also, keep in mind that supplements are not a substitute for a healthy diet, regular exercise, and adequate sleep. They can be used as an addition to a healthy lifestyle, but not as a replacement.

Menopause Support

For extra support and advice on nutrition through menopause and to access the best supplementation advice and routine for you as an individual, book an appointment today with our Perth based nutritionists face to face or online.

During your consultation, our nutritionists will holistically assess current dietary and lifestyle factors, pre-existing conditions, and medications to provide dietary, lifestyle and nutritional supplement advice to support you through menopause.

After each appointment, you’ll also receive a complete individualised meal plan, surviving menopause guide and a personalised practitioner only supplement prescription if appropriate.