What is the most recommended supplement for menopause? Top options to support your health

Navigating menopause comes with a unique set of challenges that are different for every woman, from hot flashes to mood swings and reduced bone density. To ease these transitions, many women seek out supplements for targeted support and symptom relief. But with so many options available, how do you know which ones will make the biggest difference?

In this post, we’ll explore the most recommended supplements for menopause - those that offer real benefits and support to help you thrive through this phase of life.

Why consider supplements during menopause?

Menopause brings a host of hormonal changes that can create symptoms affecting your energy levels, mental clarity, bone health, and even skin texture. While diet, exercise, and lifestyle adjustments are essential parts of the journey, supplements can be a valuable way to fill in the gaps, address specific concerns, and help restore balance.

Top-recommended supplement: Calcium and vitamin D

Calcium and vitamin D are the foundational supplements most healthcare providers recommend for menopausal women. The drop in oestrogen levels during menopause increases the risk of osteoporosis, making bone health a priority. Calcium is crucial for building and maintaining strong bones, while Vitamin D enhances calcium absorption and supports healthy muscle function.

To meet your needs, look for a calcium supplement with at least 1,000 mg daily (1,200 mg for postmenopausal women) and combine it with Vitamin D (600-800 IU) to ensure maximum absorption and effectiveness.

Other recommended supplements for menopause

While calcium and Vitamin D are essential, other supplements target common symptoms, helping women achieve a sense of balance and well-being.

1. Phytoestrogens: Natural hormone support

Phytoestrogens are plant-based compounds that mimic oestrogen in the body, potentially helping with hot flashes, night sweats, and even mood swings. Popular sources of phytoestrogens include soy isoflavones and red clover, both of which may provide a more natural hormone-balancing effect. Research has shown that women who include phytoestrogen supplements in their regimen often experience fewer hot flashes and milder mood changes.

For those wanting a gentle hormonal boost without synthetic options, phytoestrogens offer a plant-based alternative.

2. Omega-3 fatty acids: Inflammation and heart health

Omega-3 fatty acids, commonly found in fish oil, are known for their powerful anti-inflammatory properties and are often recommended to help with joint pain and stiffness. Omega-3s may also help with hot flashes and improve cardiovascular health, an important consideration during menopause when heart disease risk rises.

A daily dose of 1,000 mg of Omega-3s, particularly EPA and DHA, is beneficial for women looking to maintain both joint and heart health during menopause.

3. Magnesium: For sleep, relaxation, and mood

Many menopausal women report difficulty sleeping and increased anxiety - two areas where magnesium can be highly effective. This mineral has calming properties that help the muscles relax, support restful sleep, and even reduce symptoms of mild depression and anxiety. Additionally, magnesium is vital for bone health, complementing the effects of calcium and Vitamin D.

A recommended dosage is 300-400 mg of magnesium per day, taken in the evening to promote relaxation and support a good night's sleep.

4. Vitamin B complex: Energy and stress management

The B vitamins are essential for energy production and brain health, making them valuable for combating fatigue, brain fog, and stress. Vitamin B12 is especially important for energy levels, while Vitamin B6 aids in hormone regulation, which can help with mood swings. Together, a B-complex supplement can offer overall vitality support, helping to counteract the physical and mental fatigue that often accompanies menopause.

Taking a B-complex supplement daily provides a full range of B vitamins to support energy, metabolism, and cognitive function.

5. Collagen: Skin, joints, and hair health

Collagen production naturally declines with age, leading to changes in skin elasticity, joint comfort, and even hair strength. Taking a daily collagen supplement can help reduce joint pain, maintain skin hydration, and promote thicker hair. Many women find that collagen also aids in maintaining a more youthful appearance, which can be a welcome boost during a time when skin texture often changes.

For best results, look for hydrolysed collagen (or collagen peptides) in powder or capsule form and aim for around 5-10 grams per day.

6. Adaptogens: Balancing mood and stress

Adaptogens like ashwagandha and rhodiola are herbs that help the body manage stress, a common struggle during menopause. These natural stress relievers support the adrenal glands, which play a role in hormone production and energy levels. Adaptogens help stabilize mood, reduce anxiety, and improve resilience, offering relief from some of the emotional challenges of menopause.

Ashwagandha is particularly beneficial for reducing anxiety and improving sleep, while rhodiola is known for boosting energy and combating fatigue.

Making informed choices: What’s right for you?

With so many beneficial options, how do you choose the right supplement? Consider your specific symptoms and health needs. For instance:

• If bone health is a concern, prioritise calcium, Vitamin D, and magnesium.
• For hot flashes and hormonal balance, try phytoestrogens and Omega-3s.
• If you’re struggling with fatigue or mental fog, a Vitamin B complex and adaptogens like ashwagandha may offer support.

And remember, supplements should be one part of a broader approach that includes a nutrient-dense diet, regular exercise, and stress management. Consulting with a healthcare professional can help tailor a supplement plan specific to your needs, ensuring you’re receiving the best combination for optimal well-being.

Supporting your menopause journey with February Bloom

At February Bloom, we’re dedicated to helping women through every stage of menopause with a thoughtfully curated selection of natural supplements and wellness products. We believe that every woman deserves to feel empowered and supported through her journey, which is why we offer solutions that address common concerns, from bone health to hormone balance and skin vitality.

Explore our menopause collection today and find the supplements that will help you feel your best. Remember, menopause is a new chapter, and with the right support, it can be a vibrant one.