Menopause signifies the end of a woman’s fertility. Typically seen during the late 40s and early 50s, menopause comes with uncomfortable symptoms like night sweats, hot flashes, vaginal dryness, etc. Some of the common supplements for menopause to treat its symptoms are black cohosh, red clover, fish oil, flaxseed and flaxseed oil, calcium and vitamin D, and soy. Some of the herbal supplements that may help manage menopause symptoms are ginseng, wild yam, and St. John’s Wort. It’s important to discuss with your doctor prior to starting any supplement regimen.
Understanding Menopause, its Causes & Symptoms
Menopause is a normal biological process that marks the end of a woman’s reproductive years. Even though the exact timing of menopause can vary, it typically occurs during the late 40s and early 50s.
The primary cause of menopause is the gradual decline of reproductive hormones. As women approach their 30s, the ovaries stop producing essential female sex hormones; estrogen and progesterone causing an overall decline in fertility.
Some of the common symptoms of menopause include irregular periods, hot flashes, night sweats, mood swings, thinning hair, vaginal dryness, changes in libido, etc.
Related Topic: Everything You Need to Know About Menopause | Best Diet & Exercise for Menopause
Common Supplements for Menopause
1. Black Cohosh
- Targeted Symptoms of Menopause: Headaches, hot flashes, mood changes, sleep disruptions, heart palpitations, night sweats & vaginal dryness.
- Recommended Dosage: Dosage can vary, but the recommended amount is between 40-80 mg/day, divided into doses.
- Possible Side Effects: Gastrointestinal upset, cramping, headache, rash, a feeling of heaviness, vaginal spotting/bleeding & weight gain
A flowering plant native to North America, black cohosh has been used for centuries to treat several conditions. Nowadays, it’s commonly used to treat several menopause symptoms. However, it’s important to note that its effectiveness and long-term effects are still being evaluated. If you’re considering black cohosh to treat menopause, talk to a qualified healthcare professional to understand if it’s right for you.
2. Red Clover
- Targeted Symptoms of Menopause: Hot Flashes & Night Sweats
- Recommended Dosage: Dosage can vary, but the recommended amount is between 40-80 mg/day.
- Possible Side Effects: Vaginal spotting, prolonged period cycles, skin irritation, headache, and nausea.
The red clover is a flowering plant that belongs to the legume family. It contains substances called isoflavones, which are compounds structurally similar or related to estrogen. It’s important to note that the effects of red clover on menopause symptoms are mixed. Some studies show positive results while others do not. So, it’s important to talk to a healthcare professional before using red clover for yourself.
3. Fish Oil
- Targeted Symptoms of Menopause: Hot flashes, vaginal dryness, night sweats & depression.
- Recommended Dosage: Dosage can vary, but the recommended amount is under 1 gram/day.
- Possible Side Effects: Gastrointestinal upset, nausea, diarrhea & fishy aftertaste.
Fish oil is a dietary supplement rich in omega-3 fatty acids. Although it doesn’t target any specific symptom of menopause, the presence of essential fatty acids can play a pivotal role in improving health and well-being during the transition.
If you’re considering fish oil, speak to your doctor to see if it’s right for you before starting.
4. Flaxseed & Flaxseed Oil
- Targeted Symptom of Menopause: Hot flashes
- Recommended Dosage: 1-2 tablespoons
- Possible Side Effects: Flaxseed, not its oil, contains soluble fiber that may cause diarrhea, cramping, gas troubles & bloating. High doses of flaxseed without adequate water can also lead to constipation and, rarely, bowel obstruction.
Flaxseed is an annual herb that is rich in omega-3 fatty acids, fiber, and lignans [which are structurally similar to estrogen and can influence female sex hormones]. Flaxseed has been used for centuries in the Mediterranean culture as food and remedy. Flaxseed oil, which is made from dried and pressed flaxseed, also contains few health benefits of flaxseed.
If you’re considering flaxseed or its oil for treating menopause, talk to a healthcare professional before starting.
5. Calcium & Vitamin D
- Targeted Symptoms of Menopause: Osteoporosis & bone loss
- Recommended Dosage: Dosage can vary, but the recommended amount is 1200 mg of calcium [combining diet and supplements] and 800 IU of vitamin D.
- Possible Side Effects: High dosage of vitamin D can cause harmful levels of calcium which can lead to nausea, vomiting, constipation, loss of appetite, increased thirst and urination, mood swings, and unexpected tiredness.
On the contrary, calcium supplement poses few side effects including constipation, gas, and bloating.
Calcium and vitamin D supplements are essential for menopausal women as they are more susceptible to bone weakness. Calcium maintains healthy bones while vitamin D absorbs necessary calcium in the body. Without adequate vitamin D, the body will struggle to absorb and utilize calcium effectively.
6. Soy
- Targeted Symptom of Menopause: Hot flashes
- Recommended Dosage: Dosage can vary, but the recommended amount is between 20 – 60 grams/day.
- Possible Side Effects: Mild stomach pain, constipation, bloating, nausea, and allergic reactions, like rash, itching, and breathing problems in some people.
Coming from China, soy comes from soybean that can be processed into soy protein, soy milk, or soy fiber. It contains isoflavones, which shift into phytoestrogens [molecules of similar structure to estrogen] in the body. It’s recommended to speak to your doctor first to understand if soy is best for your symptoms and to determine the adequate amount.
Herbal Supplements for Menopause Symptoms
1. Ginseng
- Targeted Symptoms of Menopause: Hot flashes, mood swings & depression.
- Recommended Dosage: Dosage can vary, but the recommended amount is between 300-3,000 mg/day.
- Possible Side Effects: Gastrointestinal upset, nervousness, insomnia, headache, dizziness, skin reactions and allergic reactions & change in period cycles.
Ginseng, a plant, is one of the most popular herbal medicines in the world. It has been used as a traditional medicine in Asia and North America for centuries. It’s important to note that the effectiveness of ginseng in treating menopause symptoms is not conclusive. So, if you’re considering ginseng to treat yourself, it’s important to discuss it with your doctor.
2. Wild Yam
- Targeted Symptoms of Menopause: Mood swings, depression & vaginal dryness.
- Recommended Dosage: There is no standard dosage, the amount can vary according to the quality and strength of wild yam.
- Possible Side Effects: Nausea, vomiting, digestive issues & allergic reactions.
Wild yam is an herb native to North America, Mexico, and certain parts of Asia. In traditional Chinese medicine and Native American practices, wild yam is commonly used to treat many health conditions. The root of wild yam contains diosgenin, a phytoestrogen, that can be chemically converted into progesterone.
Nowadays, wild yam is popularly known as a “natural alternative” to estrogen therapy to treat symptoms of infertility, menopause, menstruation, and others.
It’s important to note that the effectiveness of wild yam for relieving menopause symptoms is still inconclusive. If you’re considering it for treating yourself, it’s essential to speak to your doctor first.
3. St. John’s Wort
- Targeted Symptoms of Menopause: Mood swings, anxiety & depression.
- Recommended Dosage: Dosage can vary, but the recommended amount is 300 mg/three times a day.
- Possible Side Effects: Mild gastrointestinal upset, diarrhea, dry mouth, headache, tiredness, dizziness, anxiety, restlessness, tingling, allergic skin reactions, sexual dysfunction, liver injury, vivid dreams, and in rare cases, psychosis.
St John’s Wort is a prized herb that is now popularly used to treat symptoms of depression, anxiety, PMS, and menopause. When it comes to treating menopause symptoms, St. John’s Wort works better with specific combinations, like black cohosh. However, when it’s used alone, research shows that results are inconsistent. If you’re considering St. John’s Wort for menopause, discuss it with your doctor first to understand if its right for you.
How to Choose the Right Supplements for Menopause?
Choosing the right supplement for yourself can be a challenging task, especially since there’s a variety of options. Here are some general guidelines to follow while selecting supplements:
- Discuss with Your Doctor: Prior to starting any supplement regimen, it’s crucial to consult your doctor. You can discuss your symptoms and he/she can provide personalized recommendations and treatments.
- Target Your Symptoms: As you read above, different supplements target different symptoms. Therefore, it’s important to understand what symptoms you want to address. This will help you narrow down the pile of options.
- Research Your Options: Before you purchase any supplements, it’s vital to conduct thorough research on your options. Since the effectiveness of most are still under evaluation, it’s important you choose supplements that are scientifically backed with a good safety profile.
- Ensure the Quality: Always prefer supplements that are tested by reputed organizations and are of high quality. Also, look for certifications to ensure the value of the product.
- Avoid Possible Interactions: Some supplements can potentially interact with the medicines you take. It’s important to discuss your current medical condition and prescribed drugs to avoid possible interactions.
- Monitor Regularly: It’s important to state that no supplements can alleviate symptoms quickly. Regularly monitor your symptoms with your doctor to adjust the dosage or to address any potential side effects. Remember, with time, the right supplements will help support your overall health and help you feel better.
Get Help with Dr. Mozhgan
As you can see, there are several supplements that can address specific menopause symptoms. If you’re suffering from menopause symptoms and are looking for a qualified gynecologist in Dubai, contact Dr. Mozhgan.
Dr. Mozhgan is one of the leading Ob-Gyn in UAE. In her career of 25 years [and counting], Dr. Mozhgan has helped thousands of women across the Middle East tackle menopause and other medical concerns. With her vast experience and undivided care, you’re guaranteed relief from menopause symptoms.
FAQs
Q1. What are some lifestyle modifications to manage menopause?
There are several lifestyle modifications you can make to manage menopause. This includes quitting unhealthy habits like smoking, limiting alcohol intake, maintaining a healthy weight, engaging in regular exercise, and managing stress effectively.
Q2. Are there any side effects of using menopause supplements?
Yes, there are some possible side effects of using menopause supplements. The reaction varies according to your symptoms and health condition. Some of the common side effects are gastrointestinal upset, headache, nausea, muscle pain, allergic reactions, weight gain, dizziness, vaginal spotting/bleeding, and possible interactions with medications.
Q3. When should I start taking menopause supplements?
The timing of the supplements varies according to individual health and symptoms. It’s always recommended to start with lifestyle modification to alleviate symptoms. If such modifications don’t help, speak to your doctor about taking supplements. It’s important to discuss your symptoms, health status, and prescribed medications to choose the right supplement.
Q4. How long should I take menopause supplements?
The duration of taking supplements is largely based on individual condition and the specific supplement. For instance, supplements like vitamin D and omega-3 fatty acids can be used long-term, whereas black cohosh should be used for less than six months due to concerns about liver safety.
