How To Choose Supplements For Menopause
When picking a supplement or multivitamin for menopause, consider the following factors:
- Intended use. Because most products are formulated to treat specific issues associated with menopause, consider your health needs and look for a supplement that contains ingredients intended to address the symptoms youre experiencing.
- Quality ingredients. Look for supplements that have been tested for purity, strength, and safety, ideally by an independent lab or third-party organization.
- Dosage. In addition to the amounts of ingredients provided, consider how many capsules youll need to take each day.
- Budget. Be sure to evaluate your budget and check the price per serving to find a supplement that fits your needs.
Finally, consider speaking with a healthcare professional before using any supplements. They can help you determine whether taking a supplement for your symptoms is the right choice for you.
Menopause Symptoms And Treatments
Once women reach the menopause years, typically around the age of 50, a variety of physiological changes and menopause symptoms can occur and may have a profound impact on their lives. Menopause is a term that refers to the end of menstruation, the result of the natural decline in the hormones produced in the ovaries. After years of preparing and releasing eggs, the ovaries eventually reach a point where they end their monthly routine. As hormone levels decrease, a number of symptoms of menopause may emerge, although their presentation and severity varies greatly from woman to woman. The most common menopause symptoms are hot flashes, depression, insomnia, vaginal dryness, irritability, mood swings and headaches.
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How To Choose The Best Menopause Supplements
Because most BDS for menopause symptoms rely on similar ingredients, youll want to focus on the product manufacturer and quality when choosing your product.
When choosing , make sure that the product manufacturer is reliable and trustworthy. You can easily determine a manufacturers trustworthiness by looking at the info provided on their website.
Is there a physical address and contact information?
Are there any details regarding product manufacturing?
The more information was given, the higher the possibility that you are dealing with a responsible company that does not sell ineffective and contaminated products.
You also need to look carefully at the product description, the ingredients listed, and the studies behind their efficiency. When it comes to buying health products, taking safety precautions is of utmost importance.
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What Is The Difference Between Perimenopause And Menopause
Even though every woman will go through it at some point, a lot of women know very little about menopause symptoms or the menopause natural remedies available to them. It might feel like a taboo subject, but menopause matters. You deserve to be informed about whats going on with your body.
Before we get into specific menopause natural treatment options, lets make sure you understand the basics, including the difference between menopause and perimenopause:
- Perimenopause: A transitionary period that begins several years before menopause, often in a womans 40s or late 30s the ovaries slowly start to produce less estrogen during this time
- Menopause: Occurs when estrogen production declines to the point that the ovaries stop releasing eggs and menstruation stops
A woman is considered to have gone through menopause when shes stopped menstruating for 12 months or longer. At this point, shell likely be deemed post-menopausal by her physician.
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Which Vitamins Help With Hot Flashes
Vitamins are an essential part of our diet, as they help to keep our bodies healthy and working properly. If youâre experiencing hot flashes, vitamins may even be able to help you reduce the frequency of your hot flashes. While medications for menopause-associated conditions like hot flashes are always an option, many women prefer not to experience the many side effects that may occur with prescription medications. Read on to learn about the best vitamins for hot flashes.
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Supplements You Should Be Taking After Menopause
Hormonal shifts are responsible for most of the wonderful side effects of menopause, including an increased risk of certain diseases and conditions. When estrogen drops, the risk for osteoporosis and heart disease risesas does the tendency to suffer from symptoms such as hot flashes, mood changes, and vaginal dryness.
To combat this, vitamins and supplements can be a key component of a woman’s care during and after menopause, but the process of deciding which ones to take can be overwhelming. “When it comes to supplements for menopause, there isn’t just one pill,” says Jacqui Justice, a clinical nutritionist at the NY Health & Wellness Center. “It’s a process. It’s a complex system.”
Keep in mind that supplements are not regulated or evaluated by the Food and Drug Administration, but you can often get a better quality supplement with fewer fillers and more of the key ingredient when you purchase them through a certified practitioner, says Mark Menolascino, MD, a board-certified physician in internal medicine, holistic medicine, and advanced hormone management and anti-aging medicine, and key medical opinion leader at Lycored. “Functional medicine practitioners like me use pharmaceutical-grade supplements that have been tested prior to and after manufacture. They are 99% pure, whereas the average retail supplement may be only 1 to 20% pure and full of binders,” explains Menolascino. “If you work with a practitioner who understands the quality, then there is a huge benefit.”
Natural Remedies For Menopause
In addition to diet, there are many natural remedies that have been used by naturopathic doctors for centuries to help offer women menopausal relief. Researchers recommend using maca root, for example, which allows the endocrine system to better regulate mood, metabolism, and energy levels all of which can serve to alleviate pesky irritations caused by menopause. Though its unclear exactly how maca works, experts believe it may suppress the follicle-stimulating hormone , which is important, because low estrogen levels and high FSH levels may cause hot flashes.
Root herb black cohosh, flaxseed, red clover, and evening primrose oil have all been shown to help quell hot flashes, while plant extract kava, which can help with generalized anxiety, and St. Johns Wort, which treats mild to moderate depression, are sometimes used to help control mood swings.
If you need some help beyond what your diet and natural remedies can provide, it may be time to take a supplement. Read on for Womans Worlds picks for the best menopause supplements for women over 50!
Note: Before taking any herbs, supplements, or vitamins, its imperative that you first talk to your doctor, as some herbs are not compatible with other medicines, and/or medical conditions, such as liver disease.
Womans World has affiliate partnerships so we may receive compensation for some links to products and services.
See more of our best product recommendations.
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Herbal Supplements For Hot Flashes
Why does it work?
The herb, Black Cohosh, has been proven to reduce the imbalance of the estrogen hormone. The root of the plant is used as capsules and tea. The black cohosh for hot flashes is commonly found in both forms in health food stores or online.
It helps to stimulate serotonin and bind to estrogen receptors. This helps to control and curb hot flashes considerably. However, these herbal remedies need to be taken regularly and stringently to show effects in the long run.
How to use and how much to use?
The root of this plant is used to make supplements from it. This should be consumed as capsules or in the form of a tea. Having black cohosh in tea also helps.
20 to 40 milligrams of tablets should be taken twice a day. However, these should not be taken for more than six months at a stretch.
B Vitamins And Hot Flashes: What’s The Connection
B complex supplements contain folic acid, a form of folate that has been scientifically studied for its effectiveness on menopausal hot flashes.
Results have shown that folic acid is successful in reducing the severity, duration, and frequency of hot flashes during menopause, making its consumption recommendable as an alternative treatment plan for symptom relief.
Foods naturally rich in folate include dark green leafy vegetables like spinach nuts peas seafood dairy products grains and beans. On the other hand, foods rich in folic acid are fortified breads, pastas, and cereals.
However, since the body loses some of its ability to absorb vitamins present in foods with age, taking a B complex for hot flashes may be a more attractive option for aging women.
Look for B complex supplement that contains the recommended dietary allowance of folic acid, 400 micrograms per day.
Although vitamin B12 has been found effective for other menopause symptoms, like tingling extremities or electric shocks, the link between vitamin B12 deficiency and hot flashes has no scientific evidence.
Nevertheless, if women want the best chance at hot flash relief with B vitamins, taking a B complex supplement is the best way to go.
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Let’s Get To The Facts: Does Vitamin E Really Help With Hot Flashes
Hot flashes lend a sort of mythical aspect to menopause. They’re talked about in pop culture and the media often with humor. Societal norms leave many to whisper about unexpected heatwaves. Hot flashes usually pop up around perimenopause, or the first early phase of menopause, and can linger into the postmenopausal years. Theres a myriad of all-natural supplements for hot flashes and night sweats. Interestingly, clinical studies show that any hot flash supplement helps a tiny bit, thanks to the placebo effect. Lets dig into holistic support for hot flashes and answer the question of the hours: Does vitamin E really help with hot flashes?
How Do I Know If A Product To Treat Hot Flashes Is Safe Or Legitimate
In general, its always a good idea to talk to your healthcare provider before starting a new medication or supplement. Sometimes, a product might seem safe on the surface, but it might not be a good option for you when you factor in other medications you take or other medical conditions you might have. Your provider will discuss each of these factors with you and make sure its a safe product for you.
Ask yourself a few simple questions when youre considering a new treatment for hot flashes:
- Whats the treatment?
- Ads disguised as valid news articles.
- Ads in the back of the magazines.
Additional red flags to look for can include:
- Big claims: If products claim to be a âcureâ for your condition or give outrageous claims, be cautious.
- : Be wary if the product is only offered through one manufacturer or purchased only through a healthcare providers office.
- Ingredients: Make sure all of the active ingredients are listed and dont trust âsecret formulas.â
- Testimonials: Remember that only people who are satisfied with a product give testimonials and that they may be getting paid for their endorsement.
The best and safest thing to do is talk to your healthcare provider before starting any new product for your hot flashes.
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St Johns Wort For Hot Flashes And Night Sweats
St. Johns wort is a popular dietary supplement for menopausal symptoms. Its well known as an herbal antidepressant. Now a study suggests it may also be beneficial for menopause symptoms, especially hot flashes and night sweats .
Yet another study examined the effects of St. Johns wort on symptoms of perimenopause, menopause, and postmenopause. Researchers found that complaints of symptoms, such as feeling tired, dizzy, anxious, nervous, etc., decreased or disappeared altogether for the majority of women after treatment with St. Johns wort .
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Order Your Coffee Iced
The next time you’re at Starbucks, consider ordering your Americano on the rocks.
“For some people, the heat from a warm beverage actually triggers hot flashes,” Dr. Scott says.
Why Some Hot Flashes Are Worse Than Others
Not all hot flashes are created equal. You may have noticed that sometimes they feel more intense or seem to be getting worse. What gives?
Ã¢â¬ÅYour hormone levels shift throughout the day and as you age, which can lead to a difference in the severity of hot flashes,Ã¢â¬ï¿½ Dr. Scott says. Ã¢â¬ÅIn addition, hot flashes can trigger anxiety or even a panic attack as a result of blood rushing to your skin.Ã¢â¬ï¿½ This magnifies the experience and makes you feel even crappier.
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How Quickly Do Menopause Supplements Work
How fast a menopause supplement works depends on your symptoms and the supplements ingredients. For example, if you are severely deficient in a specific vitamin and the supplement contains a high dose of that vitamin, you may see quick results. For best results, however, you should plan to take a menopause supplement consistently for at least two months.
The Effect Of Vitamin E On Hot Flashes
Okay, finally, the info you’ve been waiting for. Does Vitamin E help hot flashes? Absolutely! Clinical studies conducted by the National Institute of Health have shown that vitamin E can significantly ease the discomfort that comes with hot flashes. Vitamin E is a powerful antioxidant that can support women through the menopausal transition with a variety of menopausal symptoms. It decreases inflammation in the body and helps fight cell-damaging free radicals. Not only does it help with decreasing the occurrence of hot flashes, it also can decrease your likelihood of experiencing depression, heart disease, oxidative stress, and weight gain, all of which are issues that can be common in menopausal evolution. Vitamin E has also been shown to help with stress management, another plus since stress is cited as one of the most common symptoms of menopause. For best results, aim for at least 15 mg of Vitamin E daily. You can take it as a supplement or simply access it through your regular diet. Foods rich in Vitamin E include wheat germ, almonds, broccoli, hazelnuts, avocado, shellfish, squash, sunflower seeds, and spinach. Integrating these ingredients into daily meals will serve you well!
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Top 5 Vitamins And Minerals To Prevent Hot Flashes
Sometimes, even with a full plate, you can’t pack in all the nutrients you need to ease your menopause symptoms. However, when it comes to hot flashes, there are a few that you should consider that provide extra benefits to menopausal women. Check out this list of the top five vitamins and minerals for hot flashes.
Ashwagandha: For Stress And Anxiety In Menopause
Hormonal changes in menopause can make whatever stress you have feel that much bigger by exacerbating the physical effects of stress on your body. Suddenly you have less energy, more anxiety, mood swings, and maybe even depression.
Ashwagandha is one of the best herbs for stress and anxiety in menopause. Ashwagandha ranks hight among natural mood enhancers for menopause because the herb is an adaptogenanother normalizerwhich makes it a great tonic for the adrenal glands. Ashwagandha can also boost a sluggish thyroid, and it counteracts depression and makes your brain function better, especially for memory issues due to stress.
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Dhea: Hormone Of Youth
Natural levels of DHEA hormone drop in our bodies after age 30. Some small studies have found that DHEA supplements ease menopause symptoms such as low libido and hot flashes. The evidence is mixed. Other studies have found no benefit. There is some concern that long-term use or high doses of DHEA may raise the risk of breast cancer.
Food For The Menopause
Menopause is a word we have been taught to dread here in the West ever since it was first coined in 1821. But its worth noting that other cultures do not view this natural life stage quite so negatively. In Japan, for example, the word for menopause translates as both renewal years and energy.And while we see night sweats and hot flushes as a near-inevitable part of the perimenopausal experience, neither are as prevalent in Japan.While hot flush symptoms in Japan have risen in the last 20 years, theyre still significantly lower than here in the UK. Just one in five Japanese women suffer from daytime hot flushes, compared to approximately eight in ten women in the UK.Its known that women who report negative attitudes towards menopause and ageing are more likely to report a greater number and severity of menopausal symptoms. But could the Japanese experience of menopause be down to their healthy diet, as well as their positive attitudes?The traditional Japanese diet is low in sugar, but high in fibrous vegetables, fish and soybean products such as fermented miso and tofu and its known as one of the healthiest in the world. So does this way of eating make the ideal perimenopause diet, too? Lets look at the evidence to find out.
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The 11 Best Natural Remedies For Hot Flashes And 3 To Avoid
You’re going about your day when all of a sudden, it feels like you’ve been transported to the Sahara: Your heart starts racing and your skin might redden, as an intense warmth radiates from your chest out to your arms, neck and face. The next thing you know, you’re breaking out in a sweat, beads of perspiration coursing down your skin, your armpits damp and clothing soaked.
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Welcome to menopause. In a 2015 University of Pittsburgh survey, 80 percent of people assigned female at birth said they experienced hot flashes, night sweats or both during menopause, which tends to last between seven and 10 years.
Hot flashes are believed to be caused by hormonal fluctuations that occur in mid-life. Hormones influence your thermoregulatory system, which controls body heat, so if they’re running amok, your temp might get thrown out of whack.
But it’s not just that feeling hot and sweaty is annoying in a 2020 survey by the Female Founders Fund, 78 percent of people AFAB reported that menopause symptoms had interfered with their lives. Some become shaky or dizzy in the throes of a hot flash, which typically lasts between 30 seconds to five minutes, according to Johns Hopkins Medicine. Hot flashes can also lead to fatigue, mood swings and forgetfulness.
Give hot flashes the deep freeze with these natural, hormone-free remedies.