Categories: Health
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Daniela Wiessner

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menopause

The menopause is not an end, but a powerful new beginning – a phase in which women develop their full potential with wisdom, self-confidence and a new sense of purpose. Although this transitional phase is accompanied by physical changes, these do not have to dominate or limit the experience. With targeted supplementation, women can navigate this transformative journey with grace and vitality, bringing out their inherent strength.

The power of supplements during the menopause

As oestrogen levels fall naturally, the female body needs additional nutrients. Far from being a time of restriction, the menopause is an opportunity to take your health back into your own hands through conscious self-care. The right supplements can make a remarkable difference to how women experience this transition, supporting everything from mood stability to bone health.

Recent scientific research has revealed a wealth of evidence-based options that are specifically tailored to the problems of menopause. These nutrients work synergistically with the changing chemical processes in the body, helping to maintain balance and optimize function during this important phase of life.

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Helpful supplements for vitality & power during the menopause

Soy isoflavones are one of the best-researched natural ingredients for relieving menopausal symptoms. These plant phytoestrogens gently mimic the effects of oestrogen in the body and can reduce the frequency and intensity of hot flushes and night sweats.

A comprehensive systematic study from 2016 found that women who took soy isoflavone supplements experienced a measurable reduction in the frequency of hot flushes and an improvement in vaginal dryness. Those who prefer to obtain these valuable compounds from food can consume them in their natural form via organic soy products such as tempeh, tofu and edamame.

The decline in oestrogen levels during the menopause can have an impact on cardiovascular health and cognitive function – two areas where omega-3 fatty acids come into their own. These essential fatty acids, particularly EPA and DHA, have a strong anti-inflammatory effect and help regulate mood.

A study published in PLOS One has shown that taking omega-3 supplements effectively alleviates depressive symptoms in menopausal women. Beyond supporting mood, these fatty acids help maintain healthy blood pressure, lower triglycerides and support brain health at a time when cognitive changes can become noticeable.

After the menopause, maintaining bone density is of the utmost importance as the protective effect of oestrogen diminishes. Vitamin D and calcium work together to maintain bone density and prevent osteoporosis.

This dynamic duo not only supports bone health, but also plays a role in the immune system, muscle strength and mood regulation – all important aspects for a fulfilling life during the menopause.

Magnesium is often overlooked but is absolutely essential as it supports over 300 biochemical reactions in the body. During menopause and menopause, this mineral becomes even more valuable due to its ability to relieve anxiety, improve sleep quality and reduce muscle tension.

A comprehensive review of 28 studies found that magnesium supplementation significantly supports bone mineral density while reducing the risk of fractures. Many women report that magnesium reduces the intensity of hot flushes and improves sleep – two common problems during the menopause.

This ancient adaptogenic herb has gained modern scientific recognition for its ability to support the body in stress management and hormonal balance. For menopausal women, ashwagandha offers particular benefits for mood stability and sleep quality.

An eight-week clinical trial conducted in 2021 showed that ashwagandha effectively relieves mild to moderate hot flashes in perimenopausal women. Beyond symptom relief, this powerful herb supports adrenal function and helps the body adapt more easily to hormonal fluctuations.

Supporting players for well-being during the menopause

The B vitamins play a crucial role in energy production, stress management and the synthesis of neurotransmitters – all of which are particularly important during the menopause. Vitamins B6 and B12 deserve special attention due to their effect on mood regulation and cognitive functions.

Research shows that an adequate intake of B vitamins significantly lowers serum homocysteine levels, which correlates with a lower risk of stroke – an important consideration as the risk of cardiovascular disease increases after the menopause. Many women report more energy and mental clarity when taking a high-quality B-complex supplement.

 

New science on the link between gut and hormones shows how much our digestive health affects hormone balance. Probiotic supplements support the estrobolome – the set of gut microbes that metabolize and regulate estrogen in the body.

By preventing dysbiosis (imbalance of the gut microbiota), probiotics help to maintain hormonal balance during the menopause. This support for gut health leads to better digestion, improved nutrient absorption and possibly fewer menopausal symptoms due to optimized hormone metabolism.

Native to North America, this herb has long been used to treat women’s conditions. Modern research has begun to confirm its effectiveness in relieving hot flushes and supporting mood during the menopause.

A large multi-center clinical study of 911 pre-, during and post-menopausal women with psychovegetative disorders showed significant benefits of black cohosh. Although it is not effective for all women, many women experience significant symptom relief within 4 to 8 weeks of regular use.

 

As a powerful antioxidant, vitamin E protects against oxidative stress and can also alleviate vasomotor symptoms such as hot flushes. One study found that participants who took 800 IU of vitamin E daily had around one fewer hot flush per day compared to their baseline.

Beyond symptom relief, vitamin E supports skin health and moisture retention – welcome benefits as skin tends to become drier during menopause. Its antioxidant properties also contribute to overall cell protection during this transitional period.

 

Evening primrose oil is rich in gamma-linolenic acid (GLA) and has shown promise in treating night sweats and hot flushes in some women. However, research results are mixed: a 2018 study showed a reduction in the severity of hot flushes, while a 2021 study found no significant effect.

This variability underscores an important fact about menopause supplements: individual responses vary considerably. What works great for one woman may have minimal results for another, underscoring the importance of a personalized approach to menopausal wellness.

The menopause as a time of liberation

Menopause

The menopause can be a time of true self-liberation. Social roles, expectations and prejudices? Who cares. The menopause offers women the chance to fully develop their strength, wisdom and – in professional life – their authentic leadership skills. Because the physical changes of the menopause, if supported by appropriate nutritional strategies, need not interfere with this life-affirming phase of life.

Many women report that they experience a new sense of freedom, creativity and purpose in the years following the menopause. As hormonal fluctuations stabilize and family obligations often subside, this phase offers unprecedented opportunities for self-discovery, professional development or the realization of long-cherished dreams.

Individual approaches for optimal results

While research provides valuable guidance on effective supplements, an individualized approach is most successful. Consulting with healthcare providers who specialize in women’s health and menopause can help determine which supplement is best suited to individual needs.

Hormone testing, assessment of nutrient levels and consideration of personal health history all contribute to developing an effective supplementation strategy. This customized approach leads to far better results than blanket recommendations.

Before starting a new dietary supplement, women should discuss the options with their doctor, especially if they already suffer from medical conditions or are taking medication that could interact with dietary supplements.

Beyond dietary supplements: the holistic picture

While supplements offer valuable support during the menopause, they work best as part of a holistic approach to wellbeing. Regular physical activity – particularly strength training for bone health and cardiovascular exercise to protect the heart – enhances the positive effects of supplementation.

Stress management methods such as meditation, yoga or tai chi help to regulate the body’s stress response, potentially reducing hot flushes and improving sleep quality. Adequate fluid intake, a wholesome diet and sufficient rest round off the basis for a fulfilling life during the menopause.

This holistic approach recognizes that women are whole beings – not just a collection of symptoms to be treated. By addressing the physical, emotional and spiritual dimensions of their health, women can truly view menopause as a time of self-empowerment rather than a time of endurance.

Female Health – the future of health during the menopause

Exciting developments in women’s medicine are expanding our understanding of the menopause and effective support strategies. Ongoing studies investigating the relationship between the gut and hormones, chronobiology (the science of biological rhythms) and personalized nutrition promise further improvements in approaches to menopausal wellbeing.

Women today benefit from both ancient knowledge and cutting-edge science and have more options than ever to support themselves through the menopause. By keeping up to date with the latest research while paying attention to the individual needs of their bodies, women can approach this transition with confidence and empowerment.

The menopause is not an end, but a powerful new beginning – a phase in which women can develop their full potential with wisdom, self-confidence and a new sense of purpose. With targeted nutritional support, this transition becomes an opportunity to gain new vitality and enjoy the freedom that this new chapter of life brings.

Sources:

  • Oh MR, Park JH, Park SK, Park SH. Efficacy of plant-derived dietary supplements in improving overall menopausal symptoms in women: An updated systematic review and meta-analysis. Phytother Res. 2024 Mar;38(3):1294-1309. doi: 10.1002/ptr.8112. Epub 2024 Jan 8. PMID: 38189863.
  • Gopal S, Ajgaonkar A, Kanchi P, Kaundinya A, Thakare V, Chauhan S, Langade D. Effect of an ashwagandha (Withania Somnifera) root extract on climacteric symptoms in women during perimenopause: A randomized, double-blind, placebo-controlled study. J Obstet Gynaecol Res. 2021 Dec;47(12):4414-4425. doi: 10.1111/jog.15030. Epub 2021 Sep 22. PMID: 34553463.
  • Milart P, Woźniakowska E, Wrona W. Selected vitamins and quality of life in menopausal women. Prz Menopauzalny. 2018 Dec;17(4):175-179. doi: 10.5114/pm.2018.81742. Epub 2018 Dec 31. PMID: 30766465; PMCID: PMC6372850.
  • Ross SM. Menopause: a standardized isopropanolic black cohosh extract (remifemin) is found to be safe and effective for menopausal symptoms. Holist Nurs Pract. 2012 Jan-Feb;26(1):58-61. doi: 10.1097/HNP.0b013e31823d1f67. PMID: 22157510.

🩺 Medically tested

This article has been professionally reviewed by Dr. Verena Immer. She is a doctor of integrative and anti-ageing medicine with a holistic approach that combines conventional medical knowledge with complementary methods. She has successfully applied the concept of individualized medicine in her own practice near Munich and currently offers personalized medicine – with a focus on longevity – in Switzerland.

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