As women enter perimenopause and menopause, many experience uncomfortable symptoms like hot flashes, night sweats, mood changes, and sleep disturbances. While hormone therapy is an appropriate option for some, many Australian women are turning to vitamins and dietary supplements.
Research shows that certain ingredients may help ease menopausal symptoms and support overall health during this natural transition.
In Australia, the Therapeutic Goods Administration (TGA) regulates complementary medicines, including vitamins and dietary supplements. The TGA regulates which ingredients can be used in complementary medicines and the health claims that can be made. When considering supplements for menopause symptoms, look for products that contain an AUST L or AUST LA number on the label.
One of the most promising ingredients for menopause is Black Cohosh (Cimicifuga racemosa). This herb has been used for centuries to address women’s health issues and studies indicate it may help reduce hot flashes and night sweats.
Magnesium is another ingredient that plays a role in regulating body temperature and promoting quality sleep. Low magnesium levels have been associated with more frequent hot flashes in some women.
Another popular ingredient is evening primrose oil, which contains gamma-linolenic acid (GLA). This fatty acid helps regulate hormones and inflammation in the body. Some research suggests evening primrose oil may help reduce breast pain and hot flashes in menopausal women.
For mood support, St. John’s wort (Hypericum perforatum) has shown potential in easing symptoms of low mood that can accompany menopause. This herbal ingredient may help support emotional wellbeing during hormonal changes.
Calcium and vitamin D are crucial for maintaining bone health, which becomes even more important after menopause when bone loss accelerates. These vitamins can help enhance bone strength.
B-complex vitamins play a key role in energy production, cognitive function, and mood regulation. Many women find that B vitamin supplements help combat fatigue and brain fog during menopause. Vitamin B6 in particular may help with low mood. As vitamin B6 is common in many multivitamin supplements, it is important to ensure that the maximum dose of vitamin B6 provided on the product label is not exceeded.
Getting adequate sleep is crucial for managing other menopausal symptoms and supporting overall wellbeing. For women struggling to get a good night’s sleep, saffron (Crocus sativus) can help improve sleep quality.
Omega-3 fatty acids from fish oil may help support heart and brain health during menopause. Some studies suggest omega-3s could potentially reduce the frequency and intensity of hot flashes.
Phytoestrogens like soy isoflavones and red clover are plant-based ingredients with mild estrogenic effects. Some studies indicate they may help reduce hot flashes and support bone health for menopausal women.
Certain probiotic strains may support gut health and potentially help reduce bloating and digestive issues that can occur with hormonal changes during menopause, while others may help maintain a healthy vaginal microbiome.
For many women, living through perimenopause brings a recognition of risk for other conditions associated with menopause, resulting in a commitment to healthy eating, exercise and investigating supplements that may support their on-going health.
With the right combination of a healthy diet, regular exercise and adequate sleep, some vitamins, minerals, and herbal supplements, may assist women in finding relief and support as they navigate the changes of menopause. These nutritional and herbal aids may help ease discomfort, boost energy, stabilise moods, and promote long-term health during this important life transition.
If concerned about taking complementary medicines with other medicines, always consult your health care professional. It is important to always read the label and follow the directions for use, and see your doctor if symptoms persist.
