Once a women reaches the menopause age, due to decline natural decline in the hormones such as, estrogen, progesterone etc. she experiences a variety of physiological symptoms that increases the risk of certain health conditions and diseases. Like when there is a drop in estrogen level, she tends to suffer from symptoms like hot flashes, irritability, mood swings, insomnia, depression, headaches and vaginal dryness. The risk of heart disease and osteoporosis also increases.
Research have found that Optimal nutrition and intake of few specific nutrients along with simple lifestyle changes like exercising, eating right can make a lot of difference in maintaining a healthy menopause. As there are many supplement available in the market, choosing balanced level of appropriate supplement that can be taken safely is very important for maintain health before and during menopause. Consult your physician to get best quality supplement. Here are 10 best menopausal supplements to consider.
8 Best Supplements To Take After Menopause:
As level of estrogen decreases in the female body during menopause, they can become prone to osteoporosis due to low bone density. We all know that calcium is important for bone health, increasing intake of calcium may help to reduce the risk of osteoporosis.it is best to fulfill your calcium intake through foods like milk, cheese, yogurt nuts and seed and broccoli etc. but if you are not getting enough calcium through diet, then taking 1000mg to 1200 mg calcium through supplement will be a right choice, especially for menopausal women .
2. Vitamin D:
Just like calcium, vitamin D is equally crucial for bone health. Without vitamin D, body is unable to absorb calcium. Not just bone health, vitamin D is needed to reduce the risk of high blood pressure, heart attack, stroke, asthma and allergies.
Some foods like fatty fish, cheese egg yolk and beef liver do contain vitamin D but Sun is the primary source of vitamin D. since it is difficult to get enough vitamin D from natural and vitamin D fortified foods and the sun, vitamin D supplement is often recommended physicians. Most women above 50 need 800 IU of vitamin D per day .
3. Omega-3 Fish Oil Supplement:
Omega-3s in fish oil have potent anti-inflammatory properties can help women to reduce frequency of hot flashes and other menopausal symptoms. Postmenopausal women often have higher triglyceride concentrations compared to premenopausal women which increase the risk of heart disease.
As omeg-3 contains triglyceride lowering effect, many physicians recommend menopausal women to consume at least 1gm. of omega 3 fatty acid in the form of diet or supplement. The anti-inflammatory property of omega-3 also help to relieve from joint pain, stiffness and cognitive decline, improve mood and reduce risk of osteoporosis which are commonly associated with drop of estrogen level .
It is always preferable to get all the necessary vitamins, minerals and antioxidants through diet, but average diet we follow often miss out our daily nutritional requirement. 5 vitamins can help menopausal women to alleviate the symptoms of low estrogen. Like Vitamin A from bet-carotene can help to maintain bone health after menopause. They can be obtained by eating orange and yellow fruits and vegetables or take supplement that has 20 percent of vitamin A from beta-carotene.
To combat symptoms like fatigue, weakness, loss of appetite, constipation, numbness in hand and feet, depression associated with low estrogen level in menopausal women vitamin B-12 is another nutrient they should get either from supplement or fortified foods. Consuming vitamin B-6 supplement will help menopausal women to avert symptoms caused by low serotonin levels like depression and lack of energy. Weight gain, depression and heart disease are some of the condition which menopausal women are vulnerable to. Research shows that can help reduce the risk of oxidative stress, depression and cardiovascular disease. Choose a multivitamin supplement that can provide 15mg of this vitamin per day .
5. Probiotic Supplement:
The above mentioned supplement will only have right effect on your body, if you have a healthy gut, healthy liver or adrenal glands that can process these vitamins and supplement. So before taking any of these supplement, strengthen your gut health by taking probiotics. Hormonal fluctuations due to menopause and symptoms like stress poor diet can restrict your body from absorbing these nutrients and further can lead to constipation, bloating gas and other digestive issues.
Probiotic will help to assist your body to improve your digestive health, stabilize hormones and restrict from gaining weight. Take probiotics supplement that have a minimum of five bacteria strains .
6. Coenzyme Q(10):
COQ10 or Coenzyme Q 10 is an antioxidant that helps in energy production by converting food into energy and also needed for functioning of the cells. While it is naturally produced by the body but with increasing age its production decreases. Since CoQ10 is a key nutrient for our body’s energy production system, it may help to combat many awful symptoms of menopause.
Mayo Clinic explains that there is evidence which shows that the enzyme can help to get relief from the symptom like hot flashes, migraines, mood swings and depression associated with menopause. This dietary supplement has no known side effects and hence considered safe .
7. Black Cohosh:
Black cohosh obtained from the root of black cohosh plant, has encouraging finding that this herbal to supplement has ability to reduce the menopausal symptoms like hot flashes, mood swings, depression, night sweats and insomnia. Black cohosh is available in the form of dried tea, capsule and tincture. To avoid drug interaction, take this supplement under the supervision of a doctor .
8. Dong Quai: Empress of the Herbs:
Dong quai has been popular as a female tonic in traditional Chinese medicine. Because it has hormone balancing ability and ease menopausal symptoms like hot flashes, vaginal dryness, night sweats etc. The herb is also used to bring relief form weakness of childbirth, PMS and menstrual problems. It should not be consumed if you have bleeding disorder. Since there is no strong back up evidence and studies, this herb should only be taken under the supervision of licensed herbalist .
To make menopause transition easier, stay physically active, get enough sleep, manage stress using yoga, meditation and eat healthy nutrient-dense food.