Best Menopause Supplements For Women

Supplements are your best friend during menopause. There is so much going on in life and our hormones that we need something to hold up and get to work. Protein supplements and herbs are a great way to get energy, balance and vitality. Menopause as someone said isn’t a phase, it’s 15 years of your life. And it comes with too much going on.

Here is a list of things to know - so you can navigate menopause with more brilliance and balance than ever before.

Plant Protein

Plant protein plays an essential role in supporting women during menopause, particularly in maintaining muscle mass and bone health. As estrogen levels drop, there’s an increased risk of losing muscle and bone density, making it important to consume adequate protein.

Plant-based protein sources such as pea, brown rice, or hemp are beneficial as they provide essential amino acids while also being rich in fiber and antioxidants. These plant proteins - like this one crafted for menopause- help regulate blood sugar levels, which can reduce fatigue and mood swings, two common menopausal symptoms.

Nutritionist Anjali Menon highlights, "Plant-based protein not only supports muscle health during menopause but also helps in managing weight, which can be more difficult to control during this time."

Chasteberry

Chasteberry (Vitex agnus-castus) has long been recognized for its ability to balance hormones, making it particularly helpful for women experiencing menopause. This herb works by influencing the pituitary gland to regulate progesterone production, helping to ease symptoms such as hot flashes, mood swings, and irregular periods. 

It is especially useful for women who experience hormonal imbalances as they transition through menopause. Chasteberry’s natural properties make it an appealing alternative for those seeking relief without hormone replacement therapy (HRT).

“Chasteberry’s ability to balance hormones makes it a powerful tool for menopausal women, offering relief from common symptoms without the side effects of synthetic options,” says herbalist Dr Kavita Reddy.

You may try proteins like this one which have chasteberry and the power of protein combined.

Calcium

As women enter menopause, the decline in estrogen levels can lead to bone loss and an increased risk of osteoporosis. Calcium is a critical supplement during this stage to maintain strong bones and prevent fractures. During menopause, the body absorbs less calcium from the diet, so supplementing becomes necessary to ensure the bones remain supported. Many experts recommend combining calcium supplements with weight-bearing exercises to further strengthen bones. "Calcium is an essential building block for bone health, especially during menopause when bone density declines rapidly,” says Dr. Meera Nambiar, a specialist in women's health.

Vitamin D

Vitamin D works hand-in-hand with calcium to promote bone health during menopause. It plays a crucial role in calcium absorption and helps maintain bone density, reducing the risk of fractures as women age. Beyond its benefits for bone health, vitamin D also supports the immune system and may help reduce mood-related symptoms during menopause, such as depression and anxiety.

Sunlight is a natural source of vitamin D, but supplements are often necessary, especially for women who don’t get enough sun exposure. Dr Priya Saxena, a nutrition expert, notes, "Vitamin D is crucial for calcium absorption, and supplementing it during menopause can make a significant difference in maintaining bone health and overall well-being."