Myth-Busting Menopause Supplements: What Works and What Doesn’t

Navigating menopause can bring a host of new challenges, from hot flushes and night sweats to mood swings and insomnia. With so many supplements on the market promising relief from menopausal symptoms, it can be hard to know which ones are effective and which might just be hype. By looking at scientific evidence, we can sort out which supplements are worth trying and which may fall short of their claims. This guide will explore some of the most popular menopause supplements to help you make informed choices for your health.

Popular Menopause Supplements and What the Research Says

1. Black Cohosh

• Black cohosh is one of the most commonly recommended herbal supplements for menopause. Derived from a North American plant, black cohosh is believed to help relieve hot flushes and night sweats. While some studies show that black cohosh may provide moderate relief for hot flushes, other studies have found little to no effect. It’s worth noting that black cohosh may work for some women but not for others. The supplement is generally considered safe for short-term use, though it should be avoided by women with liver issues.

1. Soy Isoflavones

• Soy isoflavones are compounds found in soybeans that mimic oestrogen in the body. Since oestrogen levels drop during menopause, these plant-based oestrogens can help reduce hot flushes and other symptoms associated with lower oestrogen. Soy isoflavones have shown promise in some studies, particularly in reducing the frequency and severity of hot flushes. Adding soy-rich foods like tofu, tempeh, and soy milk to your diet can provide a natural source of isoflavones. However, be cautious with soy supplements, as the effectiveness varies and they may not be suitable for everyone, especially those with a history of oestrogen-sensitive cancers.

2. Red Clover

• Red clover is another source of phytoestrogens, similar to soy isoflavones. Many women take red clover supplements to manage hot flushes, but research on its effectiveness is mixed. Some studies show minor improvements in hot flushes and night sweats, while others indicate no significant difference from a placebo. While red clover is generally safe, it may not deliver consistent results across all users.

3. Omega-3 Fatty Acids

• Omega-3 fatty acids, found in oily fish, chia seeds, and flaxseeds, are known for their anti-inflammatory properties and benefits for heart and brain health. Some evidence suggests that omega-3s can help improve mood, which may be beneficial for menopausal women experiencing anxiety or depression. While omega-3s may not specifically target hot flushes, they provide overall health benefits and may support emotional well-being during menopause. Consider adding omega-3-rich foods to your diet or taking a fish oil supplement, as these fats are generally safe and beneficial for most people.

4. Vitamin D and Calcium

• As menopause increases the risk of osteoporosis due to lower oestrogen levels, maintaining bone health becomes essential. Vitamin D and calcium work together to support strong bones. Many women do not get enough vitamin D from sun exposure or diet alone, so a supplement may be necessary, especially during winter months. Calcium, meanwhile, can be obtained through dietary sources like dairy, leafy greens, and fortified foods, but a supplement can be helpful if dietary intake is insufficient.

5. Maca Root

• Maca root, a plant native to Peru, has gained popularity as a natural supplement for energy, mood, and hormone balance. Although maca is often marketed for menopausal symptoms, there is limited scientific evidence to support its effectiveness. While some users report improved mood and energy levels, more research is needed to confirm these effects. Maca is generally considered safe but consult a healthcare provider before adding it to your regimen, especially if you have thyroid issues.

Supplements to Approach with Caution

While many supplements are generally safe, some may not live up to their claims or could interact with medications:

• Evening Primrose Oil: While popular for hot flushes and breast pain, studies on evening primrose oil’s effectiveness have been inconclusive. Some women may find it helpful, but others report no benefit.

• St. John’s Wort: Often used to treat mild depression, St. John’s Wort may interact with medications, including birth control and antidepressants. Use caution and consult a healthcare provider before trying this supplement.

Making Informed Choices

It’s essential to remember that supplements are not regulated as strictly as medications, and quality can vary widely. When choosing a supplement, look for third-party testing or a reputable brand known for quality and transparency. Also, keep in mind that lifestyle changes, such as regular exercise, a balanced diet, and stress reduction, can make a significant impact on managing menopausal symptoms.

Final Thoughts

Menopause can be challenging, but you don’t have to navigate it alone. Supplements may offer some relief for specific symptoms, but it’s important to approach them with realistic expectations. Consult with a healthcare provider to determine which supplements, if any, are appropriate for you. Remember, the most effective approach to menopause is often a combination of natural remedies, lifestyle changes, and, when needed, medical intervention.