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Vitamins and Minerals for Menopause Relief

Menopause is a natural phase of life for women, and an end of a woman’s menstrual cycle which usually (though not as a rule) happens when a woman reaches 50. It doesn’t happen overnight, and is diagnosed after a woman has been without periods for a year. Menopause is a natural part of aging but that doesn’t mean it can’t occur earlier (something we call premature menopause), especially if you’ve had chemotherapy or certain surgeries. Because there is a drop in estrogen and progesterone during this time, there are a lot of unwanted symptoms a woman suffers.

Going through menopause can be very challenging, but multiple effective treatments are available, from simple lifestyle changes to those needing medicines or hormone therapy. Certain supplements and herbs have shown promise in helping manage menopause symptoms, but nothing should be tried without first consulting with doctors, as every patient is unique and what works for one may not work for the other.

Key Points:

  • Black cohosh and flaxseed may help manage menopausal symptoms.
  • The beneficial vitamins and minerals for overall health and specific symptoms of menopause.
  • These can be taken as supplements or found in nutrient-rich foods.
  • Ginseng, red clover, and food-form soy may help with mood symptoms, sleep, and hormone balance.
  • Potential side effects to be cautious of.
  • Some supplements may interact with prescription medications, especially those affecting liver and estrogen levels.
  • Importance of taking supplements with a balanced diet, regular exercise, stress management, and adequate sleep for best results.

Nutritional Supplements for Menopause Management

Black cohosh is made from the root of the North American black cohosh plant and can help with vasomotor symptoms like hot flashes.

Flaxseed is a rich source of lignans, substances known to balance female hormones, potentially helping women with mild menopausal symptoms.

Some vitamins can also offer relief. Vitamin E can ease stress, reduce oxidative stress, and may decrease the risk of depression.

Calcium supplements are commonly prescribed to deal with bone loss, a major concern post-menopause. If you’re below 51, you need 1,000 milligrams of calcium daily, and 51 and older women need 1,200 milligrams. Vitamin D aids calcium absorption, enhancing bone health.

Magnesium contributes to improved sleep and mood and might help manage hot flashes and Vitamin K promotes bone health.

These vitamins can be taken as supplements or sourced from nutrient-rich foods. For example, you get vitamin E from almonds, hazelnuts, avocados, and spinach, while magnesium-rich foods include spinach, almonds, cashews, and peanuts.

Herbal Remedies

Ginseng may improve mood symptoms and help in deep sleep, while Red Clover, containing phytoestrogens, may balance hormone levels during menopause and help with hot flashes and night sweats.

Soy, also rich in isoflavones (phytoestrogens), might be effective in reducing menopausal symptoms. But the catch with this one is, it is recommended only through food (tofu, milk) as research remains inconclusive.

In fact, research on these supplements and herbs’ effectiveness is still ongoing, and they may interact with other medications or cause side effects.

Potential Side Effects and Interactions

Possible side effects from these supplements can include:

  • mild nausea
  • upset stomach
  • rashes
  • cramping
  • headaches
  • weight gain
  • vaginal spotting/bleeding
    dizziness
  • muscle pain/weakness

Not everyone will experience these, and individual reactions may vary.

Of particular importance is the potential for interactions between menopause supplements and prescription medications. For example, Black Cohosh might interact with medications affecting the liver, and soy isoflavones could interact with medications that influence estrogen levels.

Discuss potential interactions with a healthcare provider or pharmacist before starting a new supplement regimen.

Supplements can give symptomatic relief during menopause, but it’s important we remember that they are not a replacement for a balanced diet and lifestyle. Nutrient-dense foods, regular exercise, stress management, and adequate sleep should still be the priority.

For more information, visit Canadian Pharmacy Online

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