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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Comprehensive Supplements available to buy:
1. 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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2. 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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3. 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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4. 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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5. 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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6. 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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7. Thorne Research – Basic Nutrients 2/Day
What It Combines: Includes Calcium, Vitamin D, Magnesium, and essential vitamins and minerals.
Benefits: Balanced approach to meeting daily nutritional needs, supporting bone health and overall wellness.
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8. Rainbow Light – Women’s One Multivitamin
What It Combines: Calcium, Vitamin D, Magnesium, and a range of other vitamins and minerals.
Benefits: Supports bone health, immune function, and overall vitality with plant-based ingredients.
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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.