Menopause can be a challenging phase, marked by weight gain, hot flashes, fatigue, and mood swings. Many women are turning to natural supplements to ease these symptoms and support their overall well-being. Experts like Dr. Mariza Snyder, author of The Perimenopause Revolution, emphasize the importance of targeted, science-backed supplements to help women thrive during this transition. This article outlines five natural supplements for menopause—Ashwagandha, Creatine, Siberian rhubarb, Magnesium, and more—and offers guidance on what to look for and when to reconsider supplementation.
5 Natural Supplements for Menopause
Natural menopause supplements can make a real difference for women navigating hormonal shifts, but their full benefits shine when taken regularly and paired with a balanced diet and active routine, according to Dr. Snyder. Before starting any new supplement, it’s essential to consult your healthcare provider to ensure it’s right for you and to determine the ideal dosage.
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Ashwagandha is an adaptogenic herb known for easing anxiety and improving sleep quality. Studies show it can help regulate cortisol, the stress hormone, which often spikes during menopause and contributes to sleep disturbances and weight gain.
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Creatine is typically associated with athletes, but it can also help menopausal women reverse muscle loss, support metabolism, and reduce brain fog. Research indicates that creatine supplementation can improve strength and cognitive function in older adults, making it a valuable ally during this life stage.
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Siberian Rhubarb (ERr 731) has gained attention for its ability to reduce hot flashes and night sweats. Clinical trials found that women who took Siberian rhubarb experienced a 67% reduction in hot flashes after 12 weeks.
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Magnesium is essential for energy production and stress management. It helps reverse fatigue and lowers stress, both of which are common complaints during menopause. Magnesium deficiency is widespread, and supplementing can improve sleep and mood.
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Black Cohosh and Red Clover are other popular herbs that may help with hot flashes and mood swings, though they are not included in the top five due to varying evidence and safety concerns for certain groups.
What to Look for in Supplements for Menopause
When choosing a menopause supplement, look for products with clinically studied ingredients, clear dosage information, and third-party testing for purity and potency. Avoid supplements with proprietary blends that hide ingredient amounts or contain unnecessary fillers. It’s also wise to consult a healthcare provider, especially if you have underlying health conditions or are taking other medications. Supplements like Ashwagandha and Siberian Rhubarb are generally safe for most women, but individual responses can vary.
Should You Ever Stop Taking a Menopause Supplement?
There are situations where it makes sense to stop or adjust your supplement regimen. If you experience unusual symptoms, don’t notice improvements, or your health status changes (such as a new diagnosis or medication), it’s important to reassess your needs. Some women find that their symptoms subside after a period of time, while others benefit from ongoing support. Regular check-ins with a healthcare provider can help determine the best approach for your unique situation.
Real-Life Impact and Expert Insights
Many women report feeling more balanced and energized after adding the right supplements to their routine. For example, one study found that Siberian rhubarb reduced hot flashes by nearly 70% in just three months. Meanwhile, Ashwagandha users often notice better sleep and reduced anxiety within a few weeks. These supplements are not a cure-all, but they can be a valuable part of a broader strategy that includes healthy eating, regular exercise, and stress management.
Final Thoughts
Natural supplements can offer meaningful support during menopause, but they are most effective when chosen thoughtfully and used as part of a comprehensive wellness plan. Ashwagandha, creatine, Siberian rhubarb, and magnesium are among the most researched and well-tolerated options. Always pay attention to your body’s signals and consult a healthcare professional if you have any concerns about continuing or stopping a supplement.
Also Read | 5 Unexpected Perimenopause Symptoms Women Over 40 Miss
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