Menopause is a transformative phase in a woman's life, but it can bring about various symptoms that can disrupt daily life. While each woman's experience is unique, exploring natural supplements and herbs can offer valuable support during this transition. In this blog post, we will delve into the realm of natural remedies and discuss some key supplements and herbs that have been traditionally used to alleviate menopausal symptoms. Remember, it's always essential to consult with a healthcare professional before incorporating any new supplements into your routine.
Ashwagandha: Ashwagandha is an adaptogen, which encompasses a group of herbs that have been used in Ayurveda (traditional Indian medicine) for thousands of years. This herb helps calm your nervous system and helps you sleep. It’s derived from the roots and berries of a small evergreen shrub and helps manage levels of the key stress hormone, cortisol, which interferes with the production of melatonin.
Magnesium glycinate: This mineral plays a role in over 300 biochemical reactions. It’s found naturally in foods like leafy greens, salmon, nuts, seeds, and legumes, but many Americans don’t get enough through dietary sources. It is a great herb to help you sleep and reduce inflammation. Note: The most common side effect is upset stomach, which can be prevented by taking magnesium glycinate or magnesium L-threonate.
Melatonin: This hormone helps regulate our sleep-wake cycles, or circadian rhythms, by shortening the amount of time it takes to fall asleep, improving overall sleep duration, and increasing the time spent in REM sleep. As we lose estrogen we also lose melatonin which makes it hard to sleep. Small amounts of melatonin are found in fruits, nuts, olive oil, and wine. Standard dose: 1-6 mg, taken 60-90 minutes before bedtime.
Turmeric: With its active compound curcumin, Turmeric offers potential benefits for menopause. It possesses anti-inflammatory properties that can help reduce symptoms like joint pain and hot flashes. Curcumin may also aid in hormonal balance and support bone health by enhancing bone density. It is important to find a supplement that also combines Turmeric with black pepper. Curcumin is not easily absorbed by the body on its own. Black pepper contains a compound called piperine, which can significantly improve the absorption of curcumin. Piperine helps to inhibit certain enzymes in the body that break down curcumin, allowing more of it to be absorbed into the bloodstream.
Black Cohosh: Black cohosh is one of the most widely recognized herbs for managing menopause symptoms. This herb has been traditionally used to reduce hot flashes, night sweats, and mood swings. Studies have shown that black cohosh may have a positive impact on hormonal balance, making it a popular choice among women seeking natural relief.
Dong Quai: Dong Quai, also known as "female ginseng," has been used in traditional Chinese medicine for centuries to support women's health, including menopause. It is believed to promote hormonal balance and relieve symptoms such as hot flashes, vaginal dryness, and mood swings. Dong Quai is often taken in capsule or tincture form.
Evening Primrose Oil: Rich in essential fatty acids, evening primrose oil has gained recognition for its potential benefits in managing menopause-related symptoms. It is commonly used to alleviate breast pain, mood swings, and hot flashes. This oil can be found in supplement form, and regular intake may help promote hormonal balance.
Maca Root: Maca root, a nutrient-dense herb native to the Andes, has gained popularity as a natural remedy for menopause symptoms. It is known for its potential to enhance energy levels, improve mood, and reduce hot flashes. Maca root is available in powder or capsule form, making it convenient to incorporate into your daily routine.
Red Clover: Red clover contains compounds known as isoflavones, which have been studied for their potential to alleviate menopausal symptoms. This herb is believed to have estrogen-like effects in the body, which may help reduce hot flashes, improve sleep, and support overall well-being during menopause.
Sage: Sage has been traditionally used to ease menopause symptoms, particularly hot flashes and night sweats. This aromatic herb is believed to have a cooling effect on the body and may provide relief when brewed into a tea or taken as a supplement.
St. John's Wort: While primarily known for its potential mood-boosting effects, St. John's Wort may also be beneficial for women experiencing emotional changes and mild depression during menopause. It is important to note that St. John's Wort can interact with certain medications, so it is crucial to consult with a healthcare professional before use.
Navigating menopause can be a unique journey for every woman. Natural supplements and herbs offer a holistic approach to managing menopausal symptoms and promoting overall well-being. Remember, it's essential to listen to your body and consult with a healthcare professional before incorporating any new supplements into your routine. By exploring these natural remedies, you can empower yourself with additional tools to embrace this transformative phase of life with grace and vitality.
Sleep:
💤Ashwagandha for sleep. Ashwagandha is an adaptogen, which encompasses a group of herbs that have been used in Ayurveda (traditional Indian medicine) for thousands of years. It’s derived from the roots and berries of a small evergreen shrub and helps manage levels of the key stress hormone, cortisol, which interferes with the production of melatonin. Standard dose: 250-300 mg twice daily.
💤Magnesium glycinate for sleep. This mineral plays a role in over 300 biochemical reactions. It’s found naturally in foods like leafy greens, salmon, nuts, seeds, and legumes, but many Americans don’t get enough through dietary sources. Note: The most common side effect is upset stomach, which can be prevented by taking magnesium glycinate or magnesium L-threonate. Standard dose: 400-500 mg daily taken 60 minutes before bedtime.
💤Melatonin for sleep. This hormone helps regulate our sleep-wake cycles, or circadian rhythms, by shortening the amount of time it takes to fall asleep, improving overall sleep duration, and increasing the time spent in REM sleep. Small amounts of melatonin are found in fruits, nuts, olive oil, and wine. Standard dose: 1-6 mg, taken 60-90 minutes before bedtime.
Hot Flashes
🔥Vitamin B6 for hot flashes. B6, which is one of eight B vitamins, has been shown to boost serotonin levels and, as a result, help minimize hot flashes. Excessive levels of B 6 may actually cause nerve damage and adults should stay well below the level of 100 mg of B 6 per day from all sources. We recommend no more than 50 mg of vitamin B 6 daily in a supplemental form to avoid this risk. Standard dose: 10-50 mg daily (typically part of a B-complex vitamin).
🔥 Black Cohosh for hot flashes. Also known as rattleweed and bugbane (both SUCH wonky names), black cohosh is a perennial herb that belongs to the buttercup family and is a common ingredient used to treat symptoms of hot flashes. It’s also a phytoestrogen. Studies are mixed when it comes to black cohosh, with many not showing much benefit. It’s mostly safe, but there have been rare reports of liver injury when using it.
🔥 Evening Primrose oil for PMS, hot flashes, and painful breasts. Primrose oil, which is derived from the seeds of a wildflower, is an omega-6 essential fatty acid that is hard to come by via diet alone. Studies are most promising when it comes to using evening primrose oil for painful breasts, but even there you’ll find conflicting results.
🔥 Soy Isoflavones for hot flashes. Soy isoflavones are phytoestrogens that work similarly to estrogen in the body. Derived from soybeans, this supplement has been shown in most research to help control hot flashes, although it may take several weeks to experience full results.
Bone Health
🦴Calcium for Bone Health. It's best to get calcium from food (dark, leafy greens & dairy are great options). If you need to supplement, be sure to Standard dose: Total daily doses from diet & supplements: 1,000-1,200 mg. .
☀️Vitamin D3 for Immune Function, Sexual Health, and Calcium Absorption. Standard dose: Depends on your current Vitamin D levels. 1,000-2,000 IUs daily, higher if deficient.
Mood
😊 Ginger for PMS mood changes, irregular periods, and bloating. Ginger is a flowering plant that belongs to the Zingiberaceae family and can be used fresh, dried, powdered, or in oil/juice form as an anti-inflammatory. (This is the same ginger we buy at the grocery store!)
😊Vitex (aka Chasteberry) for PMS symptoms, especially mood. The hormone-balance properties of Vitex have been found to help relieve symptoms of perimenopause and menopause, most notably PMS and PMS-related mood changes.
Disclaimer: The information provided in this blog post is for educational purposes only and should not be considered as medical advice. Always consult with a qualified healthcare professional before making any changes to your healthcare routine.
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