Some supplements and herbs have been found to be beneficial in reducing menopausal symptoms.
We have listed a few below.
Magnesium – falling oestrogen can impact on magnesium absorption. Magnesium is a key mineral and helps with mood, joint health, heart health and muscle function. It can also help with fatigue. You can get magnesium through food such as broccoli, dark leafy greens vegetables, dried fruit, nuts and seeds, wholegrains and dark chocolate (more than 70%) so it is a good excuse to eat a few squares of good quality dark chocolate.
Zinc is important for hormone production and your immune system, zinc deficiency has also been linked with low bone density and loss of muscle mass. It was also found to improve libido as it plays a role in the health of our mucous membranes so can potentially help with lubrication.
Vitamin B6 can help to increase energy levels, improve mood, help with sleep, and reduce insomnia. Meat and dairy are good sources of B6 and sweet potatoes, avocado, bananas, and pistachios are some good plant-based sources. However, those who eat a plant based diet are generally advised to supplement with a B vitamin complex to ensure they are getting enough.
There are also some herbs that may help with peri and menopause symptoms. Black Cohosh has been reported to help with hot flashes and vaginal dryness, but studies on this are still in early stages and results are mixed. Sage has been found to help with hot flashes and night sweats. Red clover contains iron and has been found to help menopausal symptoms. Fennel has been found to help with hot flashes, sleep, vaginal itching and dryness. Star anise studies have found a link between supplementing with star anise and reduction in hot flashes. It may also be beneficial in preventing bone loss. It is important to note that there tend to be less scientific studies towards herbal medicine in general and we would always recommend doing your own research or working with a herbal medicine practitioner.
It is important to note the studies into herbs and supplements are of varying quality and to check with your doctor before starting any supplements, particularly if you are on any medications.
1. A general list of what you might find helpful during menopause at
Vitamins for Menopause: What Works? (healthline.com)
2. Magnesium and the menopause at
Magnesium for Menopause: Efficacy, Benefits, and Side Effects (healthline.com)
3. Zinc and the menopause at
The importance of zinc for healthy menopause | Zinc.ca
4. B Vitamins in Menopause at https://bomimonutrition.com/blogs/news/why-are-b-vitamins-important-in-menopause#:~:text=As%20menopause%20can%20cause%20a,are%20common%20symptoms%20of%20menopause.