STANDARD SUPPLEMENTS
After we broke up the first time, I met my ex for a coffee to discuss whether to continue seeing one another. I was amazed at her body posture and movement. She was kind of curled up on herself. To pick up her shopping bags she slipped them onto her wrists as though her hands couldn’t cope with the weight. And she was hunched over whilst walking. She looked like she’d aged 30 years. It was very bizarre to see, and my heart ached for her.
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A month or so later, as the HRT started working, she was back to normal and play fighting with me as though nothing had changed. So it’s vital that your partner looks after her bones and joints during menopause.
So let's take a look at the best supplements that your partner should consider using to not only ease her current symptoms, but to also hep her maintain her health as the menopause affects her body:
Calcium & Vitamin D
Supporting Bone Health During Menopause
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As menopause progresses, lower estrogen levels lead to increased bone loss, heightening the risk of osteoporosis. For women going through menopause, and their partners, it's crucial to address bone health early. Calcium is essential in maintaining strong bones, while vitamin D enhances calcium absorption and bone mineralization. A deficiency in either can lead to brittle bones and fractures.
How It Helps:
Calcium: Strengthens bones and prevents bone loss. Women over 50 need more calcium due to decreased estrogen, which regulates calcium retention in bones.
Vitamin D: Enhances calcium absorption from food and supports immune function. It also helps muscles and nerves function properly, reducing the risk of falls or injury due to weaker bones.
Best Sources:
Calcium: Dairy products like milk, yogurt, and cheese. Leafy greens such as kale and spinach also provide calcium.
Vitamin D: Sunlight exposure, fortified foods like milk and cereals, and fatty fish like salmon and tuna.
Recommended Dosage:
Calcium: 1,000-1,200 mg daily for women over 50.
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Vitamin D: 600-800 IU daily; exposure to sunlight for 15 minutes can provide adequate levels for most people.
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Omega-3 Fatty Acids
Easing Inflammation and Mood Swings
Omega-3s, commonly found in fish oils, have long been heralded for their anti-inflammatory properties. These fatty acids not only support heart health but also play a significant role in mood regulation, making them an excellent supplement for addressing the emotional challenges of menopause. During menopause, many women experience depression and anxiety due to hormonal fluctuations, and Omega-3s can help by promoting balanced neurotransmitter function.
How It Helps:
Mental Health: Studies suggest Omega-3s may alleviate symptoms of depression and improve cognitive function.
Inflammation: Omega-3s can reduce inflammation in joints, helping alleviate pain associated with menopause-related arthritis.
Best Sources
Fatty fish (salmon, mackerel, sardines), flaxseeds, walnuts, and chia seeds.
Recommended Dosage:
EPA/DHA: 500 mg daily for mental and joint health support. Consider fish oil supplements if you're not eating enough Omega-3-rich foods.
Black Cohosh
Natural Relief for Hot Flashes
Black Cohosh is a traditional herbal supplement used to reduce hot flashes, night sweats, and mood swings. It acts as a phytoestrogen, mimicking some effects of estrogen in the body. This herb is especially popular for women seeking an alternative to hormone replacement therapy (HRT).
How It Helps:
Hot Flashes and Night Sweats: Helps regulate body temperature and reduces the intensity and frequency of hot flashes.
Mood Regulation: May help stabilize mood swings by supporting hormonal balance.
Best Sources:
Available in capsules, tablets, or tincture form in health stores.
Recommended Dosage:
20-40 mg daily. Ensure it’s standardized for triterpene glycosides (the active component).
Vitamin E
Soothing Hot Flashes and Skin Health
Vitamin E is a fat-soluble antioxidant that may help alleviate hot flashes and improve skin elasticity during menopause. It works by neutralizing free radicals, which can contribute to cell damage and aging, and by promoting better circulation.
How It Helps:
Hot Flashes: Some studies show Vitamin E can reduce the frequency and severity of hot flashes.
Skin Health: Helps moisturize and repair aging skin, which can become drier due to decreased estrogen levels.
Best Sources:
Almonds, sunflower seeds, spinach, and avocado.
Recommended Dosage:
400 IU daily for hot flash relief.
Magnesium
The Sleep and Stress Supporter
Magnesium plays a vital role in over 300 biochemical processes in the body, including those related to muscle function, sleep, and mood regulation. Many women find it harder to sleep during menopause, which can worsen symptoms like anxiety, irritability, and fatigue. Magnesium helps relax muscles and nerves, making it easier to fall asleep.
How It Helps:
Sleep: Magnesium helps regulate melatonin, the hormone responsible for sleep cycles.
Stress Reduction: Calms the nervous system, reducing symptoms of anxiety and improving mood.
Joint and Muscle Health: Alleviates muscle cramps and joint pain.
Best Sources:
Spinach, black beans, pumpkin seeds, and bananas.
Recommended Dosage:
320 mg daily for women. Supplementation is often necessary as dietary intake might not be sufficient for those experiencing sleep issues.
Herbal Supplements
Natural Relief Options
Other herbal supplements such as Red Clover, Ginseng, and Evening Primrose Oil are popular choices for women looking for natural ways to manage menopause symptoms.
How They Help:
Red Clover: Mimics estrogen and helps with hot flashes.
Ginseng: Supports energy levels and reduces fatigue.
Evening Primrose Oil: Helps alleviate breast tenderness and hormonal mood swings.
The Best Supplement Combinations for Menopause Relief
When managing menopause symptoms, it’s essential to consider supplement combinations that address various health needs simultaneously. Here are some effective supplement options that combine multiple nutrients to support overall well-being during menopause:
Best Combinations:
Hot Flashes & Night Sweats: Black Cohosh + Vitamin E.
Bone Health: Calcium + Vitamin D + Magnesium.
Mood and Stress: Omega-3s + Magnesium.
Sleep and Insomnia: Magnesium + Omega-3 Fatty Acids.
Skin Health: Vitamin E + Omega-3s.
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​​TOP RATED SUPPLEMENTS ON AMAZON:​
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A.Vogel Menopause Support
A.Vogel Menopause Support is a herbal dietary supplement designed to assist women through all stages of menopause. It contains the following key ingredients:
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Soy Isoflavones: Each tablet provides 69.5 mg of soy bean dry extract (36% isoflavones), equating to 50 mg of bioavailable phytoestrogenic soy isoflavones per daily dose. These plant-derived compounds mimic estrogen in the body, potentially alleviating menopausal symptoms.
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Magnesium: Each tablet contains 316 mg of magnesium citrate and 23 mg of magnesium oxide, providing 56.5 mg of elemental magnesium per tablet. Magnesium supports the nervous system and contributes to reducing tiredness and fatigue.
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Hibiscus Extract: Each tablet includes 35 mg of hibiscus extract, which may offer antioxidant properties.
Additional ingredients include microcrystalline cellulose (bulking agent), beetroot juice powder (color), crosslinked cellulose gum (firming agent), magnesium salts of edible fatty acids (glazing agent), and essential oils of lemon, lemongrass, and Litsea cubeba. The product is GM-free and suitable for vegetarians and vegans.
Benefits:
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Support for Menopausal Symptoms: The phytoestrogens in soy isoflavones may help alleviate symptoms such as hot flushes and night sweats by mimicking estrogen in the body.
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Reduction of Fatigue: Magnesium contributes to the reduction of tiredness and fatigue and supports the nervous system, which can be beneficial during menopause.
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Antioxidant Support: Hibiscus extract may provide antioxidant benefits, supporting overall health.
User Feedback:
A.Vogel Menopause Support has received positive reviews, with an average rating of 4.6 out of 5. Users have reported relief from menopausal symptoms, including reduced hot flushes and improved energy levels. However, individual experiences may vary, and it's important to consult with a healthcare professional before starting any new supplement.
Considerations:
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Use with HRT: This supplement can be used alongside Hormone Replacement Therapy (HRT). However, it's advisable to consult with a healthcare provider to ensure compatibility.
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Contraindications: It is not suitable for use with hormonal contraceptives, as soy isoflavones may interfere with their effectiveness. Additionally, individuals with allergies to any of the ingredients should avoid this product.
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Dosage: The recommended dosage is one tablet twice daily (morning and evening) with food. Most women find that it takes up to two months to feel the full benefits. You can continue using Menopause Support for as long as needed.
As with all supplements, it's important to consult with a healthcare professional before beginning use, especially if you have underlying health conditions or are taking other medications.
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Health & Her Perimenopause Mind+
This a dietary supplement formulated to support women experiencing perimenopausal symptoms, particularly those affecting cognitive function and emotional well-being. The supplement is designed for day and night use, providing targeted support throughout the 24-hour cycle.
Ingredients:
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Day Capsules:
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Vitamins and Minerals: Vitamin B6, Vitamin B12, Magnesium, Zinc.
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Botanical Extracts: Ashwagandha, Rhodiola Rosea, Ginkgo Biloba.
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Night Capsules:
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Vitamins and Minerals: Vitamin B6, Magnesium.
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Botanical Extracts: Valerian Root, Chamomile, Lemon Balm.
Benefits:
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Cognitive Support: Ingredients like Ginkgo Biloba and Rhodiola Rosea in the day capsules are traditionally used to enhance cognitive function and reduce mental fatigue.
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Stress and Anxiety Reduction: Ashwagandha, present in the day formula, is known for its adaptogenic properties, helping the body manage stress.
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Sleep Enhancement: The night capsules contain Valerian Root and Chamomile, which are commonly used to promote relaxation and improve sleep quality.
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Hormone Regulation: Vitamin B6 contributes to the regulation of hormonal activity, which can be beneficial during perimenopause.
User Feedback:
Based on customer reviews, many users have reported positive experiences with Health & Her Perimenopause Mind+ supplements. Users have noted improvements in sleep quality, reduced anxiety, and enhanced cognitive clarity. For instance, one user mentioned a significant reduction in anxiety and brain fog after just one day of use. Another user reported improved sleep and reduced overheating at night. However, individual experiences may vary, and it's important to consult with a healthcare professional before starting any new supplement.
Considerations:
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Dosage: The recommended dosage is one day capsule in the morning and one night capsule in the evening, taken with water.
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Suitability: This supplement is suitable for vegetarians and vegans and is free from gluten, dairy, and artificial preservatives.
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Consultation: As with any supplement, it's advisable to consult with a healthcare provider before use, especially if you are taking other medications or have underlying health conditions.
In summary, Health & Her Perimenopause Mind+ supplements are designed to provide targeted support for cognitive function, stress reduction, and sleep enhancement during perimenopause. Positive user reviews suggest effectiveness in alleviating certain symptoms, though individual results may vary.
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Health & Her Perimenopause Mind+
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Menopace Original
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Menopace Original is a comprehensive one-a-day supplement formulated to support women during and after menopause. It contains 22 nutrients, including vitamins, minerals, and soy isoflavones, designed to address various aspects of health affected during this period.
Ingredients:
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Vitamins: Vitamin B6, Vitamin B12, Vitamin D, Biotin, Thiamin (Vitamin B1).
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Minerals: Magnesium, Zinc, Iron, Copper.
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Botanical Extracts: Soya Isoflavones (20mg per tablet).
Benefits:
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Hormone Regulation: Vitamin B6 contributes to the regulation of hormonal activity, which can help manage menopausal symptoms.
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Bone Health: Vitamin D and magnesium contribute to the maintenance of normal bones, supporting skeletal health during menopause.
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Heart Health: Thiamin (Vitamin B1) contributes to normal heart function, while Vitamins B12 and B6 aid in normal homocysteine metabolism, promoting cardiovascular health.
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Skin and Hair Health: Biotin contributes to normal skin health, and zinc supports normal hair health, addressing common concerns during menopause.
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Energy Release: Vitamin B12, biotin, copper, and iron contribute to normal energy release, combating fatigue often experienced during menopause.
User Feedback:
Users have reported mixed experiences with Menopace Original. Some have found relief from menopausal symptoms such as hot flushes, night sweats, and mood swings. For instance, a user review on Amazon mentioned that the product helped with constant flushing and heat flashes after about three weeks of use. However, individual responses can vary, and some users may not experience significant changes. A discussion on Menopause Matters highlighted that while some individuals did not notice a difference in their symptoms, others found it beneficial.
Considerations:
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Dosage: The recommended dosage is one tablet per day with your main meal. Swallow with water or a cold drink; do not chew. Do not exceed the recommended intake. To be taken on a full stomach.
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Suitability: Menopace Original is suitable for vegetarians and is free from gluten, gelatin, yeast, and lactose. It contains no artificial colors or preservatives and is not tested on animals.
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Consultation: As with other supplements, consult your doctor or pharmacist before use if you are under medical supervision, have epilepsy, a thyroid condition, haemochromatosis, suffer from food allergies, or are allergic to any of the ingredients. Not suitable for children.
In summary, Menopace Original offers a blend of nutrients aimed at supporting various aspects of health during and after menopause. While many users report positive effects, individual experiences may vary. It's important to consult with a healthcare professional before starting any new supplement regimen.
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Health & Her Perimenopause Multi-Nutrient Support Supplement
Is formulated to assist women during perimenopause by addressing various symptoms associated with this transitional phase.
Ingredients:
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Vitamins: Vitamin B6, Vitamin B12, Vitamin C, Vitamin D3, Biotin.
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Minerals: Magnesium, Zinc, Iron.
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Botanical Extracts: Ashwagandha, Red Clover, Sage Leaf, Soy Isoflavones.
Benefits:
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Hormone Regulation: Vitamin B6 contributes to the regulation of hormonal activity, which can help manage perimenopausal symptoms.
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Energy Support: Vitamins B6, B12, C, and magnesium contribute to the reduction of tiredness and fatigue and support a normal energy-yielding metabolism.
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Psychological Function: Vitamins B6, B12, C, and magnesium contribute to normal psychological function, supporting mood and cognitive health.
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Muscle Function: Vitamin D3 and magnesium contribute to the maintenance of normal muscle function.
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Bone Health: Vitamin D3 and magnesium support the maintenance of normal bones, which is crucial during perimenopause.
User Feedback:
Users have reported positive experiences with this supplement. For instance, a review on Amazon mentions that the product has been effective in improving mood and energy levels, helping users feel less emotional and cranky, resulting in an improved overall well-being.
Another user noted an improvement in sleep quality and a reduction in overheating at night after consistent use.
However, individual experiences may vary, and it's important to consult with a healthcare professional before starting any new supplement.
Considerations:
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Dosage: The recommended dosage is two capsules daily, taken with water.
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Suitability: This supplement is suitable for vegetarians and vegans and is free from gluten, dairy, and artificial preservatives.
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Consultation: As with any supplement, it's advisable to consult with a healthcare provider before use, especially if you are taking other medications or have underlying health conditions.
In summary, Health & Her Perimenopause Multi-Nutrient Support Supplement offers a blend of vitamins, minerals, and botanical extracts aimed at supporting various aspects of health during perimenopause. Positive user reviews suggest effectiveness in alleviating certain symptoms, though individual results may vary.
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Health & Her Perimenopause Multi-Nutrient Support Supplement
esmé menomé Omega 3
Is a dietary supplement formulated to support women during perimenopause, menopause, and postmenopause. It provides essential omega-3 fatty acids, specifically EPA and DHA, which are vital for overall health.
Ingredients:
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Fish Oil (EPA/DHA): Each capsule contains 330mg of EPA and 220mg of DHA.
Benefits:
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Heart Health: A daily intake of 250mg of EPA and DHA contributes to the normal function of the heart.
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Brain Function: A daily intake of 250mg of DHA contributes to the maintenance of normal brain function.
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Vision: A daily intake of 250mg of DHA contributes to the maintenance of normal vision.
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Bone Health: Omega-3 fatty acids support bone health, which is crucial during perimenopause and menopause.
User Feedback:
While specific user reviews for esmé menomé Omega 3 are limited, omega-3 supplements are generally well-regarded for their health benefits. A study published in 2020 found that women taking omega-3 fatty acids daily had a significant reduction in menopause-associated joint pain and stiffness.
Considerations:
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Dosage: The recommended dosage is two capsules daily.
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Suitability: esmé menomé Omega 3 is suitable for vegetarians and vegans and is free from gluten, dairy, and artificial preservatives.
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Consultation: As with any supplement, it's advisable to consult with a healthcare provider before use, especially if you are taking other medications or have underlying health conditions.
In summary, esmé menomé Omega 3 offers a blend of EPA and DHA omega-3 fatty acids aimed at supporting heart, brain, and vision health during perimenopause, menopause, and postmenopause. The supplement is formulated to provide essential nutrients that may help alleviate common menopausal symptoms.
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Garden of Life – MyKind Organics Women’s Multi
What It Combines: Calcium, Vitamin D, Magnesium, Vitamin E, and other essential nutrients.
Benefits: Supports bone health, energy levels, and overall wellness with organic ingredients and probiotics.
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MegaFood – Women Over 55 One Daily
What It Combines: Calcium, Vitamin D, Magnesium, Omega-3s (from algae), and various vitamins and minerals.
Benefits: Designed for women over 55, supporting bone health, heart health, and overall vitality.
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Megafood
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New Chapter – Every Woman’s One Daily 55+
What It Combines: Calcium, Vitamin D, Magnesium, Omega-3s, and a range of other vitamins and minerals.
Benefits: A comprehensive formula that supports bone health, heart health, and energy levels with organic and fermented ingredients.
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New Chapter Every Woman's Daily
Naturelo – Whole Food Multivitamin for Women 50+
What It Combines: Calcium, Vitamin D, Magnesium, Omega-3s, and other essential nutrients.
Benefits: Nutrients from whole foods to support bone health, energy, and overall well-being.
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Naturelo Multivitamin for Women 50+
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Vitafusion – Women’s Gummy Vitamins 50+
What It Combines: Calcium, Vitamin D, Vitamin E, and other essential vitamins.
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Benefits: Gummy form for ease of consumption, supporting bone health and providing antioxidant benefits.
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Life Extension – Two-Per-Day Capsules
What It Combines: Comprehensive blend including Calcium, Vitamin D, Magnesium, Omega-3s, and other essential nutrients.
Benefits: High-potency multivitamin with a broad spectrum of nutrients, supporting overall health and wellness.
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Safe Levels and Considerations:
Black Cohosh and Vitamin E: Generally safe when used as directed. Consult a healthcare provider for long-term use.
Calcium and Vitamin D: Ensure combined daily intake does not exceed 2,000 mg of calcium and 4,000 IU of vitamin D to avoid toxicity.
Omega-3s and Magnesium: High doses should be used cautiously. Omega-3s should not exceed 3,000 mg daily. Magnesium should not exceed 350 mg from supplements to avoid gastrointestinal issues.
Combining Supplements: Always consult with a healthcare professional to tailor dosages based on individual needs and existing health conditions.
These comprehensive supplements can help address various menopause symptoms and support overall health. Choosing the right combination depends on individual needs and preferences. Always ensure to consult with a healthcare provider before starting a new regimen, especially when combining multiple supplements.
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