Menopause is a universal phase of life change that occurs naturally, and involves a woman's reproductive system. Just as at one point in time you celebrated menarche, there will be a time to celebrate the "pause" in ones menstrual cycle. Menopause is defined as the cessation of menses for a one year period, which is caused by the body's decreased production of the hormones estrogen and progesterone, generally occurring around 50 years of age. Many women experience menstrual changes or irregularities, mood shifts that can involve irritability and feeling less optimistic, changes in vaginal discharge, a drier vaginal lining, "hot flashes", headaches, fatigue, weight changes, bone density changes and more susceptibility to urinary tract infections. Supplementation with vitamins, herbs and foods can help ease all of these symptoms and make for a much smoother transition.
Vitamins
Bioflavonoids, like rutin, hesperidin and quercetin, when taken with vitamin C can relieve hot flashes related to menopause.
Vitamin B6 supplementation can reduce levels of depression, insomnia and irritability, as it plays a major role in regulating the hormone serotonin and neurotransmitters.
Evening Primrose Oil (EPO) contains gamma linolenic acid, which can relieve the vasomotor changes leading to hot flashes. EPO may also help balance the ratio between estrogen and progesterone, which can reduce breast tenderness.
A vitamin E study done in the "American Journal of Obstetrics and Gynecology" showed that 400 IU of Vitamin E per day relieved menopausal symptoms of hot flashes and vaginal dryness.
Calcium After 50, women need more calcium to maintain bone strength and prevent side effects of osteoporosis. Supplement daily in concert with vitamin D to increase absorption and improve bone health.
Vitamin B6 supplementation can reduce levels of depression, insomnia and irritability, as it plays a major role in regulating the hormone serotonin and neurotransmitters.
Evening Primrose Oil (EPO) contains gamma linolenic acid, which can relieve the vasomotor changes leading to hot flashes. EPO may also help balance the ratio between estrogen and progesterone, which can reduce breast tenderness.
A vitamin E study done in the "American Journal of Obstetrics and Gynecology" showed that 400 IU of Vitamin E per day relieved menopausal symptoms of hot flashes and vaginal dryness.
Calcium After 50, women need more calcium to maintain bone strength and prevent side effects of osteoporosis. Supplement daily in concert with vitamin D to increase absorption and improve bone health.
Herbs
Black cohosh (Cimicifuga racemosa), as stated in Dr. Tori Hudson's "Womens Encyclopedia of Natural Medicine," provides estrogen-like activity and has been compared to hormone replacement therapy in reducing hot flashes, night sweats, nervousness, headaches, heart palpitations, mood swings, insomnia and decreased vaginal dryness and loss in tone.
Chaste tree (Vitex agnus-castus) acts on communication between the hypothalamus-pituitary-ovary (HPO) axis. It can help keep the ratio of progesterone and estrogen in balance to address infrequent or excessive irregular bleeding.
Dong Quai (Angelica sinensis) has estrogenic affects that can regulate hot flashes and increase uterine contraction to bring on menses. If one is already having heavy and frequent menses, Ding quai is not recommended.
Gingko biloba contains active constituents that increase vascular blood flow to the brain that can act to improve memory loss, depression and cognition. Gingko has also been shown to increase libido.
Licorice root extract (Glycyrrhiza glabra) is a phytoestrogen and can regulate hormone fluctuations as well as act as a powerful antimicrobial to fight recurrent infections.
St. Johns wort can relieve symptoms of depression, insomnia, and anxiety. Over 25 studies cited in Dr.Hudson's book back up this result, and although the studies were not specific to pre/post menopausal women, it is a remarkable botanical medicine to use simultaneously with other supplements.
Chaste tree (Vitex agnus-castus) acts on communication between the hypothalamus-pituitary-ovary (HPO) axis. It can help keep the ratio of progesterone and estrogen in balance to address infrequent or excessive irregular bleeding.
Dong Quai (Angelica sinensis) has estrogenic affects that can regulate hot flashes and increase uterine contraction to bring on menses. If one is already having heavy and frequent menses, Ding quai is not recommended.
Gingko biloba contains active constituents that increase vascular blood flow to the brain that can act to improve memory loss, depression and cognition. Gingko has also been shown to increase libido.
Licorice root extract (Glycyrrhiza glabra) is a phytoestrogen and can regulate hormone fluctuations as well as act as a powerful antimicrobial to fight recurrent infections.
St. Johns wort can relieve symptoms of depression, insomnia, and anxiety. Over 25 studies cited in Dr.Hudson's book back up this result, and although the studies were not specific to pre/post menopausal women, it is a remarkable botanical medicine to use simultaneously with other supplements.
Foods
Soy and flaxseeds can provide estrogenic and phytoestrogenic effects and can be supplemented into the diet. One of most important factors in the management of menopause is incorporating a diet to prevent osteoporosis. A diet that is high in complex carbohydrates and low in fat, protein, and sugar is generally recommended. High phosphorus-containing beverages like soda should be eliminated as they force the body to pull calcium from the bones to balance electrolyte levels. Dark leafy greens such as kale, collards, spinach, romaine lettuce and Swiss chard will provide a rich source of necessary vitamins and minerals. Calcium-rich foods like beans, sesame seeds, salmon, tofu and organic dairy products, should also be included.
- Christy C. "Vitamin E in Menopause; preliminary report in experimental and clinical study." Am J Obstet Gynec 1945; 50:84-87.
- Hudson, Tori, N.D., Womens Encyclopedia of Natural Medicine, Keats Publishing, 1999.
- Trickey, Ruth, Women, Hormones and the Menstrual Cycle, Allen & Unwin, 1998.
About this Author
Dr. Hillary Martin is a licensed, primary care naturopathic doctor in Los Angeles. Her goal is to provide informative wellness articles to prevent illness, discover imbalances within the body and rebuild the foundation to create health.http://www.livestrong.com/article/110490-natural-menopause-supplements/
Thank you so much Dr Hillary. I have a question about a supplement I found online. Its called Femestra and the active ingredient is gamma oryzanol. I've read some pretty good reviews ( http://www.wakelarunen.com/2011/05/23/review-giveawayfemestra/) but wanted to get your thoughts. Thanks!
ReplyDeleteGamma Oryzanol is from a rice extract that is a potent antioxidant. There have been a few small studies showing that it has helped alleviate hot flashes and menopausal symptoms for some women. It is not on the top of my list but may be worth a try for your specific needs. Along with increased exercise and diet interventions you can get quite a lot of relief while transitioning through this phase of life to the next.
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