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Some people experience only mild symptoms throughout the entirety of menopause, while others will experience things like hot flashes, mood swings, insomnia, night sweats, and vaginal dryness.
Menopause is a phase of life women go through when menstruation is beginning to come to an end. However, symptoms begin years beforehand.
While the onset of certain symptoms has already begun in perimenopause, the transition to menopause itself is marked by a host of new symptoms.
Many people find relief from their symptoms with HRT (hormone replacement therapy) and antidepressants. For others, there are holistic remedies that can be used to varying results.
But if you're taking statins, or experiencing PCOS (polycystic ovary syndrome), endometriosis, or breast cancer, you should talk to a healthcare provider before taking black cohosh.
Black cohosh is a plant native to North America, which contains phytoestrogens (which mimic the effects of estrogen in the body). It's used to help treat hot flashes and mood swings.
Although probiotics won't stop or prevent menopause symptoms, they may help lessen them. It's believed gut health is also indirectly linked to vaginal health.
A very popular menopause supplement, vitex, or chasteberry, is believed to help with the early symptoms of menopause by increasing progesterone levels.
Our gut health impacts the health of the entire body and its systems, as we're just beginning to understand. Taking probiotics is one way to positively impact gut health.
Lower levels of B vitamins in the body have been associated with higher levels of stress. Taking a B-vitamin complex could help alleviate some of the stress symptoms that accompany menopause for some people.
We get vitamin D from sun exposure, but given that many of us live in regions where it's limited, it can be helpful to take a supplement.
It has been shown to reduce hot flashes in some people, but due to it being a phytoestrogen and having many interactions, consult your healthcare professional before taking it.
While research about vitamin D and menopause symptoms is limited, it helps with the absorption of calcium, which helps reduce bone loss during menopause.
Red clover contains natural plant estrogens, and is one of the most popular natural supplements for menopause. Research results are mixed.
Valerian is a supplement used to help with the insomnia and night-time hot flashes that can occur during menopause.
There are not a lot of studies backing its use, and it's worth bearing in mind it can interact with other supplements including St. John's wort, melatonin, and kava, as well as benzodiazepines and barbiturates.
Ginseng is used as a mood booster, which could help give some relief from the mood swings that can accompany menopause.
However, there is a lack of menopause-specific research on the effectiveness of ginseng, and it can interfere with blood thinning medications, NSAIDs (nonsteroidal anti-inflammatory drugs), aspirin, MAOIs (monoamine oxidase inhibitors), diuretics, antiplatelet medicines, and more.
Blood thinners, aspirin, blood sugar medication, metformin, and constipation aids can have interactions with flaxseeds. Make sure to talk to your healthcare provider before supplementing your symptoms with them if you're taking any of these.
Another phytoestrogen, flaxseeds are a popular way to supplement menopause symptoms, including hot flashes, mood fluctuation, and vaginal dryness/loss of libido.
But calcium supplements can interfere with certain antibiotics, blood pressure medications, beta blockers, and bisphosphonates; exercise caution if taking them.
During the first seven years following menopause, individuals can lose up to 20% of their bone density. Many take a calcium supplement preemptively during menopause.
Around age 30, our natural levels of DHEA begin to drop. In studies, it's been shown to ease hot flashes and low libido. Be mindful of the dosage, however, as high amounts or long-term usage may raise the risk of breast cancer.
A popular natural remedy for treating the symptoms of depression, St. John's wort is also used to address the hot flashes of menopause.
Soy can interact with numerous medications, including warfarin, antibiotics, estrogens, monoamine oxidase inhibitors, and tamoxifen. Consult your doctor before adding soy products to your diet.
Isoflavones, the phytoestrogens present in high quantities in soy, are believed to help with hot flashes. They could also be beneficial for irritability and depression symptoms of menopause.
Evening primrose oil could have benefits for people who suffer from hot flashes. However, it can interfere with blood thinners, antipsychotic drugs, and NSAIDs.
Sources: (Verywell Health) (Healthline) (WebMD)
See also: Ways to boost progesterone naturally
Chasteberry isn't known to have serious side effects, but it does affect the dopamine system in the body, so it can interfere with medication for Parkinson's, for instance. More high-quality trials are also needed to assess its effectiveness.
But although it's been used for centuries, there is not a lot of evidence-backed research for its use. It also interacts with a long list of drugs, including antidepressants, antibiotics, oral contraceptives, blood thinners, sedatives, and immunosuppressants.
Curious? Click on to discover which supplements are commonly recommended to take during menopause.
The best supplements to take during menopause
Get relief from your symptoms
LIFESTYLE Women's health
The low estrogen that accompanies menopause can cause a host of undesirable symptoms. As the body adjusts to this new phase of life, there are a number of supplements that can be used to support it. But it's important to remember that everyone is different, and what works for you might not work for someone else and vice versa. Fortunately, through trial and error, and process of elimination, you can discover the hormone-health supporting supplements that work best for you during menopause.
Curious? Click on to discover which supplements are commonly recommended to take during menopause.