Menopause marks a pivotal phase in a woman’s life, bringing significant changes in hormone levels and overall health. On World Menopause Day, it is important to acknowledge the importance of targeted nutrition and supplementation which play a vital role in navigating this transition. Common challenges during menopause include hormonal decline, hot flashes, mood fluctuations, and a higher risk of osteoporosis. Addressing these issues requires a holistic approach that combines lifestyle adjustments, a balanced diet, and scientifically backed supplements.
Dr Amber Aggrwal, Senior Consultant in Obstetrics and Gynaecology at Paras Health, Panchkula, tells HT Shop Now that women should seek personalised approach to support hormonal balance, bone strength, and overall well-being when they hit menopause. The expert suggests five key supplements that may help alleviate menopause symptoms effectively, boost energy levels, and enhance overall quality of life. By understanding the benefits of each supplement and incorporating them thoughtfully into daily routines, women can navigate menopause with greater comfort, resilience, and health confidence. Always consult your healthcare professional before beginning any new supplementation.
5 essential supplements for Menopause:
Dr Aggrwal suggest 5 targeted supplements that will help with hormonal balance and overall health:
- Vitamin D
Vitamin D is essential for strong bones and preventing osteoporosis. It aids in calcium absorption in the gut, reducing the risk of fractures, which increases after menopause due to declining estrogen levels. For best results, moderate sun exposure is helpful, but blood level testing ensures the correct supplement dosage tailored to individual needs.
Magnesium:
Magnesium plays a vital role in maintaining bone strength, supporting heart health, and easing menopausal symptoms such as anxiety, irritability, and hot flashes, according to Dr Aggrwal. It works by regulating nerve and muscle function, activating Vitamin D for calcium absorption, and supporting GABA receptors that promote relaxation and better sleep.
Why it helps:
- Reduces anxiety and mood swings
- Supports bone and heart health
- Eases the frequency and intensity of hot flashes
- Improves sleep quality and overall calmness
- Best taken as Magnesium Glycinate for better absorption
Vitamin B-Complex (B6 & B12)
Vitamin B6 and B12 are essential for emotional stability and sustained energy, especially during menopause, says Dr Aggrwal. These vitamins support neurotransmitter synthesis, boosting serotonin and dopamine for better mood balance, and help reduce homocysteine levels, thereby lowering cardiovascular risk. They also aid red blood cell formation, combating fatigue and mental fog caused by hormonal changes, according to the expert.
Why it helps:
- Supports emotional well-being and mental clarity
- Boosts energy metabolism and reduces tiredness
- Protects heart health by regulating homocysteine
- Promotes nerve and cognitive function
- Found in eggs, dairy, fish, or supplements for vegetarians
Calcium:
Calcium is essential for maintaining strong bones as it is the primary structural component of bones. During menopause, declining estrogen increases the risk of bone loss. Adequate Calcium intake helps maintain bone density, while Vitamin D enhances absorption and utilisation, as suggested by Dr Amber Aggrwal.
Why it helps:
- Supports bone strength during menopause
- Works synergistically with Vitamin D
- Helps prevent osteoporosis risk
- Best obtained from natural dietary sources
Actionable Tip: Prioritise calcium-rich foods like dairy, leafy greens, and sesame seeds. Use supplements only to fill dietary gaps, as excess intake may pose health risks. Always pair with Vitamin D for optimal absorption, suggests Dr Aggrwal.
Omega-3 Fatty Acids Supplement
Omega-3 fatty acids are crucial for heart health and overall cellular function, supporting women during menopause, according to Dr Aggrwal. EPA and DHA reduce inflammation, helping protect the heart (especially important post-menopause), may support mood regulation, and can ease night sweats and hot flashes. Regular intake contributes to overall well-being, complementing other nutrients like Vitamin E, as suggested by Dr Amber Aggrwal.
Pointers:
- Supports cardiovascular health
- Reduces inflammation
- May improve mood and sleep
- Eases menopausal symptoms like hot flashes
Actionable Tip: Opt for supplements high in EPA and DHA, preferably from reputable, third-party tested brands, for optimal purity and safety.
Conclusion:
Consistent intake of the five essential nutrients supports bone health, mood, and eases menopausal symptoms. As Dr Aggrwal emphasises, every woman’s experience is unique, so consulting a healthcare professional is essential. By combining nutrient-rich foods with evidence-based supplements, women can navigate menopause with confidence, maintaining their overall health, vitality, and well-being during this transformative phase.
(Disclaimer: The products featured in the article have been featured after assessing user reviews and ratings. Please note these are not individually recommended by the doctor. )
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
