Do Menopause Supplements Work?

There’s no ‘easy’ way to deal with menopause symptoms when they kick in. They are a nuisance (all thirty-four of them) but there are things we can do – or in this case, take – to try to help them become more manageable. Many of us turn to supplements for an extra helping hand when it comes to having improved health and vitality in general terms, and menopause is no different.

Herbal and mineral alternatives have long been studied as an option when it comes to combating various menopausal symptoms, especially if you can’t, or don’t want to take HRT.

A visit to your GP is always the first point of call for guidance on which steps to take, but below, we look at four supplements, all backed by research, proven to help even a little.

GINSENG

This one won’t help hot flushes, however, a few studies have found evidence that the different types of ginseng (which comes from the root of several plants in the Panax genus) might help improve a couple of symptoms. Ginseng has been shown to boost mood, help with sleep, and improve sexual functioning (including an improvement in sexual arousal and orgasm), according to a study done in August 2019.

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SOY ISOFLAVONES

A study from Sweden published in the journal Menopause found that postmenopausal women who took 60mg of isoflavones per day for three months experienced a 57% reduction in their hot flashes and a 43% decrease in night sweats. In addition, the study also found symptoms of severe fatigue were reduced by 30% after taking the supplement for 12 weeks.

However, it was noted that not all women can metabolise soy foods and supplements in a way that allows them to utilise the specific soy metabolite known as S-equol, which likely helps relieve hot flashes. So, while it can help, it will have varying degrees of success, depending.

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ST. JOHN’S WORT

This herbal plant is known for its antidepressant effects, and smaller studies have found St. John’s Wort may also be helpful for some menopausal symptoms. In an August 2019 journal, researchers found that postmenopausal women who took St. John’s Wort three times a day for two months experienced a decrease in the frequency and intensity of their hot flashes and improvement in their moods.

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MAGNESIUM

Sleep disruption is one of the most common side effects of menopause and to that end, as well as herbal remedies, minerals can also help. This multi-mineral has an array of functions, including keeping your bones healthy, your heart healthy, your mood up, your thyroid balanced, your nerve function strong and your blood pressure levels and sleeping patterns regular. Sadly, in menopause, your magnesium stores plummet, as does your body’s ability to efficiently use the magnesium you do have, which can worsen some symptoms – and in this case, disrupt your sleeping patterns.

Sleep comes about via a complex process of hormones and neurotransmitters—chemicals that send messages between your nervous system and your brain.

Magnesium helps this process by regulating the neurotransmitters and ultimately calming your nervous system in readiness for sleep. It also works alongside melatonin to control your body clock and sleep-wake cycles.

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