Supplements for the Perimenopause and Menopause: What’s Actually Useful?
With a recent explosion of menopause-related supplements promising to be the magic fix, you might be wondering which ones are worth your time and which are just glittery distractions. Let’s dive into the supplement sea and find out what floats and what sinks!
Vitamins and Minerals: Your Menopause Powerhouses
Sure, those shiny bottles of vitamins beckon like sirens on the high street, but let’s not be lured into thinking they’re a magical cure-all for menopause woes. The best way to ensure you’re getting the necessary vitamins and minerals is by embracing a diverse diet. If you’re considering supplements, take a holistic approach. Focus on key areas like bone, heart, and brain health, because those declining hormone levels can wreak havoc. A multivitamin specifically formulated for women during this transitional phase is a great choice as it covers all the nutrient bases.
Vitamin D and Menopause: The Sunshine Nutrient
Vitamin D is like the superhero of your bone health, especially when oestrogen levels start to take a nosedive. This essential nutrient helps your body absorb calcium, which is crucial for keeping your bones strong. And guess what? It also plays a role in brain function and mood stabilisation. You can soak up vitamin D from sunlight, munch on vitamin-rich foods, or take a supplement - especially vital in the UK, where sunshine is more of a rare guest appearance. The government advises a daily level of 10 micrograms of vitamin D, particularly during those dreary autumn and winter months [1].
Calcium: The Bone Buddy
Next up is calcium, another heavyweight champion for bone strength. As oestrogen levels plummet, the risk of osteoporosis creeps up. The UK guidelines suggest that adults aged 19 to 64 should aim for 700mg of calcium daily [2]. You can load up on calcium from dairy, leafy greens, nuts, and seeds. Unsure if you’re hitting your daily goal? The Royal Osteoporosis Society has a handy online calculator from the University of Edinburgh to help you out [3].
A bone health formula could be your best bet for bone coverage since they contain the quartet of essential nutrients needed for optimal bone density, strength and health – vitamin D3, calcium, vitamin K2 and magnesium.
Iron: The Energising Mineral
Iron is vital for keeping your red blood cells pumped with oxygen. Without enough iron, you might find yourself feeling more fatigued than a marathon runner on a rest day. Women need more iron during their periods, but post-menopause, those needs drop significantly. The recommended daily intake is 14.8mg for women aged 19 to 50 (or older if still cycling), while men and women over 50 need only 8.7mg [2]. If you suspect you’re low on iron, it’s best to consult a healthcare professional before diving into supplements - after all, self-diagnosing is so last season!
Isoflavones: The Soy Sisters
Isoflavones, those charming compounds found in soy, are another option. They’re often included in menopausal supplements and can be found in tofu and lentils. These compounds may help manage hot flashes and night sweats.
Magnesium: The Sleep Whisperer
Struggling with sleep? Magnesium might be your new best friend. This mineral is involved in hundreds of bodily processes, including calming your nervous system and regulating sleep hormones like melatonin. A quality magnesium supplement paired with a multivitamin containing B vitamins may help support sleep and manage stress. Just remember, alcohol and caffeine can hinder your magnesium absorption, so choose your beverages wisely.
Probiotics: The Gut Guardians
Your gut is home to trillions of microbes that can influence hormones, metabolism, and immunity. During menopause, gut diversity can decline, but probiotics - often labelled as “friendly or live bacteria” may help restore balance. Research suggests that a good-quality probiotic may provide benefits for gut immunity [4][5].
Vitamin C and Zinc: The Immune Support Crew
Don’t overlook vitamin C and zinc! Vitamin C-rich foods, like citrus and broccoli, support immunity [6]. Meanwhile, zinc is vital for a healthy immune system, with women needing about 7mg daily. Luckily, foods like shellfish, meat, dairy, and nuts are packed with this mineral.
Navigating menopause can feel like trying to find your way through a maze, but with the right knowledge, you can make informed choices about supplements. Always consult with your healthcare professional to tailor your approach to your specific needs. After all, the evidence is your best ally in this journey – any questions? Chat to our expert Nutrition Advisors.
References
- Department of Health and Social Care (2021), ‘Vitamin D and clinically extremely vulnerable (CEV) guidance’.
- Public Health England (2016), ‘Government Dietary Recommendations’.
- University of Edinburgh, ‘Calcium calculator’.
- Peters B.A. et al (2022). ‘Spotlight on the Gut Microbiome in Menopause: Current Insights’, Int J Womens Health. 14, pp 1059-1072. doi: 10.2147/IJWH.S340491.
- Vieira A.T, Teixeira M.M, Martins F.S. (2013), ‘The role of probiotics and prebiotics in inducing gut immunity’, Front Immunol. 4:445. doi: 10.3389/fimmu.2013.00445.
- Gombart A.F., Pierre A., Maggini S. (2020), ‘A review of micronutrients and the immune system working in harmony to reduce the risk of infection,’ Nutrients. 12(1) pp.236. doi: 10.3390/nu12010236.
