Menopause is a natural process that all women go through, typically in their late 40s or early 50s. The process is marked by a decrease in estrogen and progesterone, leading to a range of physical and emotional symptoms. Common menopause symptoms include hot flashes, night sweats, mood swings, and difficulty sleeping. While some women prefer to manage their symptoms with lifestyle changes, others may find relief with natural supplements. Here, we’ll explore five best menopause supplements that every woman should consider during menopause.
Calcium and Vitamin D
Calcium and vitamin D are essential for maintaining healthy bones during menopause. As estrogen levels drop, women become more susceptible to bone loss, which can lead to osteoporosis. That’s why it’s important to make sure you’re getting enough calcium and vitamin D as you age. The recommended daily dosage of calcium is 1,000 to 1,200 milligrams, while the recommended dosage of vitamin D is 600 to 800 IU. Good sources of calcium and vitamin D include dairy products, fortified cereals, and fatty fish.
Red Clover
Red clover is a plant that has long been used as a natural remedy for hot flashes. Recent studies have also suggested that it may help with bone health, as it contains isoflavones, compounds that have a similar structure to estrogen. The recommended dosage of red clover is 40 milligrams of the extract, three times a day. It’s important to note that red clover may interact with certain medications, so it’s best to check with your doctor before taking it.
Soy
Soy is another plant-based remedy that may help with menopause symptoms. Studies have suggested that soy may help to reduce hot flashes and improve bone health. The recommended dosage of soy is 40 to 80 milligrams of isoflavones per day. Good sources of soy include tofu, edamame, and soy milk.
Flaxseed
Flaxseed is a popular supplement for menopause symptoms, as it’s rich in omega-3 fatty acids, which can help to reduce inflammation. Additionally, flaxseed may help to reduce hot flashes, mood swings, and bone loss. The recommended dosage of flaxseed is 30 grams per day. You can add flaxseed to smoothies, yogurt, and oatmeal.
Conclusion
Menopause can be a difficult transition, but with the right supplements, it can be a little easier. Calcium and vitamin D are essential for bone health, while red clover, soy, and flaxseed may help reduce hot flashes and other menopause symptoms. Before starting any new supplement regimen, it’s important to talk to your healthcare provider to ensure that it’s safe for you.
