Your questions on the best menopause supplements, answered
What is the best supplement for menopause?
Experts recommend Bare Biology life and soul omega-3 fish oil daily capsules for brain, heart and eye health, Myprotein creatine monohydrate powder for muscle and bone health in menopausal women, and NutriAdvanced vitamin D3 with K2 liquid drops for mood, immunity and joint pain.
What does Davina McCall use for menopause?
In 2023, Davina McCall shared her HRT routine, including oestrogen patches twice a week, oestrogen gel daily, testosterone cream daily, and progesterone via the Mirena coil.
What are the symptoms of menopause?
Common menopause symptoms include mood changes, anxiety, poor sleep, fatigue, night sweats, hot flushes, joint pain, loss of libido, brain fog, dry itchy skin and changes to one’s skin and hair. There are numerous physical and psychological symptoms, and women can experience these over a duration of anything from a few months to a few years.
Everyone experiences symptoms slightly differently and some people might struggle more with mental symptoms and mood than physical symptoms, or the other way around. It’s important to be aware of your body and to log any changes so that you can track what’s happening and discuss what’s bothering you with a health professional if you need to.
How do hormonal fluctuations affect our health?
Oestrogen levels drop significantly when a woman goes through menopause, which impacts many different parts of a woman’s body and wellbeing. Bardwell explains that, “Oestrogen is used in pretty much every cell in the body. It helps with peristalsis (the movement of food through the body), production of neurotransmitters such as serotonin (which affects mood), bone-building and blood vessels.”
There are also many more uses for oestrogen – it supports immunity, joints and bones and the moisture levels in our skin. “When oestrogen drops, all of the above can possibly be affected. This can result in gut-related complaints like constipation or bloating, low mood, loss of bone mass, palpitations, migraines, increased UTIs and vaginal dryness, and dryer, itchier and more sensitive skin,” Bardwell adds.
“When progesterone levels dip, our ability to cope with stress is reduced,” and “fluctuating testosterone can impact mood, skin (acne), bones and motivation,” she explains. Low progesterone can often interfere with sleep and cause issues with heightened anxiety and low mood.
What is the purpose of menopause supplements?
There are many reasons someone might want to take menopause supplements. Natural ingredients, food-grown nutrients and additional minerals can ease symptoms and provide additional nutritional support during this life stage. However, they are not a substitute for the nutritional values found in food, and should therefore be used alongside a balanced diet.
Supplements can help you top up on essential helpful nutrients but you might also want to consider using whole foods, sleep aids and relaxation techniques alongside gentle exercise to manage your symptoms.
What to look for when buying menopause supplements?
Rather than simply buying a product marketed as being for menopause, it’s important to look for supplements offering support in specific areas. The likes of omega-3 could be helpful for joint pain, and magnesium offers support when it comes to anxiety and sleep problems.
“Many people explore natural options to support their mental wellbeing,” explains Dr Khan. “Some find herbal remedies such as pharmaceutical-quality lavender oil or valerian root helpful for promoting a sense of calm. If you decide to try these, look out for the THR logo on the packaging, which shows the product is licensed for quality and safety under traditional herbal registration.”
There can be some contraindicating factors when taking a supplement, warns Bardwell. For example, it is important to note that “fish oil is not advised for anyone taking blood thinners like warfarin.”
If you’re taking HRT, you might also want to avoid supplements like St John’s wort, evening primrose oil, red clover, black cohosh and ginseng. Many menopause supplements contain these ingredients, and when taken without HRT, they can potentially improve menopause symptoms. However, combined with HRT, they can produce side effects and interfere with the effectiveness of the HRT.
If you’re at all unsure, always consult a qualified nutritionist or dietician before taking menopause supplements.
What type of exercise is good during menopause?
Simple exercises such as walking, dancing and yoga are recommended by experts for women going through menopause. Dr Khan explains that there are several things to consider when it comes to your wellbeing during menopause. “Exercise isn’t just for fitness, it’s a powerful mood booster,” she says. “Even a brisk 10-minute walk can help relieve stress and anxiety by triggering the release of endorphins. If high-intensity workouts feel daunting, try dancing in your kitchen, swimming or a gentle yoga session.”
What are other strategies for managing stress during menopause?
Dr Khan recommends taking time during the day to “simply pause”, such as practising through mindfulness, having a relaxing bath or deep breathing. “Giving yourself a break can reset your mind and ease anxiety. Try carving out a quiet moment each day to focus on being present,” she says.
“Bottling up anxiety only makes it worse. Talk to a trusted friend, join a support group or seek professional help if needed. Simply saying ‘I’m struggling’ can be a huge relief and the first step toward feeling better.”
What menopause supplement is best for bone and muscle health?
When it comes to menopause supplements for bone and muscle health, Bardwell recommends taking D3 and K2. But she also points out that a varied and balanced diet is essential for managing symptoms. “Calcium is crucial for bones. We need almost 1,200mg when we hit 50 years of age (almost twice the recommendation for the under 50s),” Bardwell says. This is because, as hormone levels drop, bones can become weaker and more brittle.
However, she adds, calcium is “one ingredient that I don’t recommend supplementing unless advised by a doctor. Calcium supplements can cause arteries to harden. Instead, look to food sources such as dairy, sardines, broccoli, almonds, green leafy veg, sesame seeds, tofu and other soya products like milk and yoghurt.”
What are the best supplements for menopause joint pain?
Bare Biology life and soul omega-3 fish oil daily capsules, Bare Biology vim and vigour vegan omega-3 and astaxanthin capsules and NutriAdvanced vitamin D3 with K2 liquid drops are all expert-recommended for joint pain, owing to the inclusion of omega-3.
Do I need iron supplements after menopause?
According to NHS recommendations, women need less iron after menopause (8.7mg per day vs pre-menopausal recommendation of 14.8mg), so it’s not advisable to take extra iron supplements for post-menopausal women.
What are the early signs of menopause?
Dr Rosie Khan, a GP with a special interest in menopause and lifestyle medicine, explains that “many women don’t immediately connect anxiety and stress with menopause, often focusing on physical symptoms like hot flushes and sleep disturbances”. Symptoms usually start around the perimenopausal stage – think hot flushes, fatigue, anxiety and joint pain.
At what age do women go through menopause?
While the average menopause age is 51, hormones can begin fluctuating at around 45. Some people go through menopause earlier, and for some, perimenopause can begin around the age of 30 (this only affects about five per cent of women). Hormonal conditions, cancer treatment or procedures like hysterectomy or ovary removal can also be the catalyst for early menopause.
What’s the difference between peri-menopause and menopause?
Perimenopause is the transitional phase leading up to menopause – this is the period when symptoms start and periods can become more irregular. Menopause, on the other hand, is when your period has completely stopped.
What are the best supplements for menopause debloating?
Magnesium is essential for fluid balance and relaxing muscles, as well as for easing debloating. When it comes to menopause supplements, look to Pure Encapsulations’ magnesium glycinate. “Of all the types, magnesium glycinate is much better absorbed, is well tolerated by most people, and it is helpful for muscle relaxation,” our wellness editor says.
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