The 5 Best Supplements for Menopause

From menstruation to menopause, it often feels like women’s hormones dictate our lives. Menopause is an inevitable part of a woman’s lifecycle. The average age of menopause is 52 years old, and is defined as 12 months without a menstrual cycle. The transition to menopause can take years, too —a period called perimenopause. This is when hormones begin to fluctuate, specifically a decrease in estrogen levels, which results in a cascade of changes and symptoms, and often hormonal imbalance.  During this time, supplements can be a helpful tool to address menopause symptoms like weight gain, hot flashes, night sweats, joint pain, brain fog, mood changes, vaginal dryness and more. Read on to learn the 5 best supplements for menopause!

Understanding Menopause and Nutritional Needs

During menopause (and really any period of life) supplements can be of great assistance towards helping fill nutritional gaps, addressing hormone imbalance, and enhancing health. I like to think “food first, supplements close second.” I always recommend my patients have produce every time they eat (think: berries with breakfast, vegetables with lunch and dinner) to ensure they’re showering their bodies with vitamins and minerals with every meal, but supplements can be incredibly helpful in ensuring levels are optimal. For example, some vitamins and minerals are hard to get enough of through food, such as magnesium and vitamin D. Menopausal women need more of certain nutrients—such as fiber, protein, calcium to support bone health, and omega-3’s to support heart health. Supplementing your diet with specific nutrients can ensure that you’re not just at a normal level, but optimal. 

The 5 Essential Supplements for Menopause 

Vitamin D

Vitamin D is essential for every stage of life, and menopause is no exception. It is exceptionally hard to get enough vitamin D through food. The only foods that naturally contain vitamin D are fatty fish like salmon, sardines, and mackerel, mushrooms and egg yolks. Vitamin D supplementation can help with mood support, like decreasing anxiety and depression, as well as weight management, immunity, and bone health, including supporting bone mineral density. Recommendation for vitamin d as a menopause supplement varies but anywhere from 2000IU to 5000IU is typically ideal, on a daily basis. I recommend taking vitamin D in the morning with food—it’s a fat-soluble vitamin, so it’s best absorbed when taken with food. 

Magnesium

What can’t magnesium do?! Magnesium participates in over 300 coenzymatic reactions in your body. Magnesium is needed for everything from relaxation and deeper sleep to improved cognition, better digestion, better recovery and decreased muscle aches, nerve function, improved insulin sensitivity, heart health, blood flow and so much more. Research shows that magnesium can notably improve many menopausal symptoms and significantly help with quality of life. There are a handful of forms of magnesium, including magnesium glycinate, citrate, malate and oxide to name a few. Different forms target different areas of the body. For example, magnesium oxide can help with constipation, whereas magnesium glycinate helps with overall relaxation, muscle aches and sleep. It is best to work with a practitioner to determine the best form of magnesium for you.

B Vitamins

B Vitamins are a group of vitamins that include B1, B2, B3, B6, B12, pantothenic acid, folic acid and biotin. These vitamins are vital for every stage of life, and especially menopause. B vitamins are involved with nearly every area of your body—increased energy, metabolism, better sleep, assisting with better sleep, heart health, and improved cognitive function, from daily brain power to preventing dementia. Most B vitamins can be obtained through foods like legumes, fish, poultry, eggs, leafy greens, milk and eggs. However, vitamin B12 can only be consumed through animal byproducts so if you follow a plant-based diet, it is essential that you supplement with a B12 vitamin.

Collagen

Collagen is the most abundant protein in our body. It accounts for about 30% of your body’s protein and is the structure that strengthens and supports bone, skin, connective tissue, etc. Beginning at about 30 years old, 1% of collagen is lost yearly. In fact, research has suggested that women experience a decline in nearly 30% of their collagen in the first five years of menopause. This dramatic decline is likely one of the leading culprits for potentially increased wrinkles, sagging skin, and joint pain. Not to fret! There are many ways to counter this and build back up your collagen stores. The best way to increase collagen through food is by opting for protein-rich foods like bone broth, chicken, eggs and fish.

RD tip: Vitamin C can also help to increase collagen production. Load up on citrus fruits and leafy greens like oranges and spinach. I also like to recommend women in menopause utilize a collagen supplement. Look for a hydrolyzed supplement containing a mix of Type I, II and/or III collagen. Specifically for menopause, there are actually two types of collagen—fortibone collagen and verisol collagen— that have been shown to improve joint pain and aid in skin elasticity, respectively.  

Curcumin

Curcumin is the active and potent substance in turmeric that makes turmeric an anti-inflammatory hero. While you can cook with turmeric to reap the benefits of curcumin, supplementing ensures you’re receiving optimal amounts of this compound to reap the anti-inflammatory properties. Women in menopause have been shown to experience joint pain, due to the drop in estrogen in joints, cartilage, and ligaments. In addition to helping reduce inflammatory joint pain and osteoarthritis, there is evidence that curcumin may help decrease belly fat, decrease hot flashes, and may even regulate anxiety and depression symptoms women can experience during menopause. If you choose to cook with turmeric rather than supplement, make sure you add a pinch of black pepper to your recipe. The compound, piperine found in black pepper, actually works to further enhance curcumin’s effects. 

Other supplements to consider for menopause

Other supplements to consider include Maca, Black Cohash, Vitex, Dong Quai and Red Clover. These various supplements are herbs and plants that have been used for many years, but have varying degrees of research proving support during menopause. 

Tips for Choosing the Right Supplements

Understanding which supplement is right for your overall health during menopause can be overwhelming enough, especially coupled with which brand of supplement to pick up. A foolproof tip for picking supplements is to look for high quality supplements with third-party testing. Additionally, always be sure to check labels for proper dosages to avoid excessive amounts. As always, please consult with a healthcare provider, such as your Registered Dietitian, to tailor supplement choices to your unique needs, support hormone levels, and to ensure there are no medication interactions. 

Supplements for Menopause FAQs

How long should I take supplements for?

Duration of supplement regimen is up to you and your specific needs. I like to recommend  patients follow through on their supplement regimen even if symptoms are alleviated for maintenance and enhanced quality of life. However, some patients wish to pause or rotate their supplements based on what fits their current lifestyles, nutritional needs and wishes. 

Are there any risks associated with taking supplements for menopause symptoms?

There can be risks associated with taking supplements for menopause, or any stage of life for that matter. Please speak with your medical provider or RD to create a personalized plan for you, and to ensure there are no medication interactions with supplements you plan on incorporating into your routine. 

Do I need to take supplements at certain times of the day?

Yes, certain supplements work best at specific times of day. For example, take Vitamin D in the morning with food for optimal absorption, and take Magnesium Glycinate before bed at night for best results. If timing out your supplement routine feels overwhelming, first focus on building this new habit as easily as you can and then you can expand on it. I like to tell my patients, the best time to take your supplements is when you’ll remember.

The Bottom Line

Though every woman going through perimenopause and in menopause is on their own journey, discussing experiences with other women and researching helpful ways to mitigate any uncomfortable symptoms is helpful for building awareness, and ultimately confidence during this time. Menopause can be a truly exciting stage of life that can inspire positive health changes and new outlooks on living well. As always, one of the best ways to harness this viewpoint is by taking care of yourself starting now. If you are a woman beginning perimenopause or in menopause and looking for personalized support to navigate this new stage of life, get matched with a Culina Health RD and your appointments will likely be covered by your health insurance plan.