Written by Charlotte Cheetham, Gut Health Coach
Charlotte Cheetham is an expert coach in Gut Health for menopausal women. She is the founder of Lifeinsghts and aims to help all menopausal women one by one to heal their symptoms which are preventing them from living a normal life. She has also written articles for Healthieyoo magazine about gut health, menopause and psychobiotics.
Menopause is a significant life stage that marks the end of a woman's reproductive years. Typically occurring between the ages of 45 and 55, menopause is characterised by a decline in oestrogen and progesterone levels, leading to various physical and emotional changes. Many women turn to supplements to help manage symptoms such as hot flushes, mood swings, osteoporosis risk, and weight gain.
While supplements can provide relief, they are not without risks. All too often, women visit their local supermarket and pick up supplements they believe will help alleviate their menopausal symptoms. There are numerous supplements available to address these symptoms. However, some supplements may interact with medications, have side effects, or lack sufficient scientific backing.
This article explores the advantages and disadvantages of taking supplements during menopause, helping women make informed decisions about their health.
Advantages of taking supplements during menopause
1. Relief from hot flushes and night sweats
One of the most common symptoms of menopause is hot flushes and night sweats, caused by fluctuating hormone levels. Some supplements, such as black cohosh, soy isoflavones, and red clover, contain plant-based compounds known as phytoestrogens, which mimic oestrogen in the body. Studies suggest that these supplements can help reduce the frequency and severity of hot flushes.
Black cohosh: A popular herbal remedy, black cohosh has been found to help reduce hot flushes in some women.
Soy isoflavones: These plant-based oestrogens may help balance hormone levels and ease menopausal symptoms.
Red clover: Contains phytoestrogens that may help reduce hot flushes and improve overall well-being.
2. Supports bone health and reduces osteoporosis risk
During menopause, the decline in oestrogen levels increases the risk of osteoporosis, a condition that weakens bones and makes them more prone to fractures. Supplements that support bone health include:
Calcium: Essential for maintaining strong bones, calcium supplementation can help prevent bone loss.
Vitamin D: Helps the body absorb calcium and supports bone density.
Magnesium: Plays a role in bone formation and maintenance.
Research suggests that taking these supplements can slow down bone loss and reduce the risk of fractures, especially when combined with weight-bearing exercises.
3. Helps with mood swings and mental health
Hormonal changes during menopause can lead to mood swings, anxiety, and depression. Certain supplements have been found to support brain function and emotional well-being:
Omega-3 fatty acids: Found in fish oil, these healthy fats support brain health and may help reduce mood swings and depression.
Vitamin B complex: B vitamins, particularly B6 and B12, play a crucial role in brain function and can help improve mood stability.
St. John’s wort: Some studies suggest that this herbal supplement may help relieve mild to moderate depression.
4. Supports heart health
Postmenopausal women are at an increased risk of cardiovascular disease due to decreased oestrogen levels. Supplements that support heart health include:
Coenzyme Q10 (CoQ10): Supports heart function and energy production in cells.
Omega-3 fatty acids: Help reduce inflammation and lower the risk of heart disease.
Magnesium: Helps regulate blood pressure and maintain cardiovascular health.
5. Helps with weight management
Menopause often leads to weight gain, particularly around the abdomen. Some supplements may aid in metabolism and weight control:
Green tea extract: Contains antioxidants that may help boost metabolism.
Protein supplements: Can help maintain muscle mass and support weight loss efforts.
Fibre supplements: Help regulate digestion and promote a feeling of fullness, reducing overeating.
6. Supports vaginal and urinary health
Many women experience vaginal dryness and urinary tract issues during menopause due to declining oestrogen levels. Certain supplements may help alleviate these issues:
Vitamin E: Can be used as a topical treatment for vaginal dryness.
Cranberry extract: Helps prevent urinary tract infections (UTIs).
Probiotics: Support vaginal and urinary health by maintaining a healthy balance of bacteria.
Disadvantages of taking supplements during menopause
1. Lack of regulation and quality control
One of the biggest concerns with dietary supplements is the lack of strict regulation. Unlike prescription medications, supplements are not closely monitored by health agencies in many countries. This means that:
The actual ingredient content may differ from what is listed on the label.
Some supplements may contain harmful additives or contaminants.
The effectiveness of certain supplements may not be backed by strong scientific evidence.
2. Potential side effects and adverse reactions
While supplements can be beneficial, they may also cause side effects, especially when taken in large doses or combined with medications. Some common side effects include:
Black cohosh: May cause liver damage in rare cases.
Soy isoflavones: Can affect thyroid function and may not be suitable for women with a history of hormone-sensitive cancers.
Vitamin D overdose: Excessive vitamin D intake can lead to kidney damage and high blood calcium levels.
3. Interactions with medications
Many women going through menopause take medications for conditions such as high blood pressure, diabetes, or depression. Some supplements can interact negatively with these medications:
St. John’s wort: Can interfere with antidepressants and reduce their effectiveness.
Calcium and magnesium: May interfere with the absorption of certain medications, including antibiotics.
Omega-3 fatty acids: Can thin the blood and increase the risk of bleeding, especially when taken with blood thinners.
4. False promises and misinformation
The supplement industry is filled with marketing claims that may not always be based on scientific research. Many products promise miraculous relief from menopause symptoms without solid evidence. Women should be cautious of exaggerated claims and always seek medical advice before starting any supplement.
5. Cost and financial burden
High-quality supplements can be expensive, and since they are often taken for extended periods, the costs can add up. Some women may spend hundreds of dollars on supplements that may not provide significant benefits, creating a financial burden over time.
6. Delayed medical treatment
Relying solely on supplements for menopause management may lead to delayed medical treatment for more serious underlying conditions. For example, women experiencing severe osteoporosis or heart disease symptoms may require medical intervention rather than just dietary supplements.
Conclusion
Supplements can be a useful tool for managing menopause symptoms, offering benefits such as relief from hot flushes, improved bone health, mood stabilisation, and heart support. However, they are not without risks. Issues such as lack of regulation, potential side effects, medication interactions, and financial costs should be considered before incorporating supplements into a menopause management plan.
The best approach is to maintain a balanced diet, engage in regular exercise, and consult a healthcare professional before starting any supplement regimen. Personalised medical advice can help ensure that supplements are used safely and effectively, maximizing their benefits while minimizing potential risks.
By making informed choices, women can navigate menopause with confidence and maintain their overall health and well-being.
Charlotte Cheetham, Gut Health Coach
Charlotte Cheetham is an expert Gut Coach for menopausal women. After suffering from an acute gut infection she had to learn how to manage her gut health to prevent another massive flare up. She has learnt how to manage her nutritional needs to become healthy and happy during the menopause. Her mission is to help as many women as possible to manager thier diet and ifestyle so they. too, can learn how to become healthy and happy again.
