Technically, you can only be perimenopausal or postmenopausal because “menopause” itself is more like a single point in time than a phase.32 It’s when you’ve officially gone 12 consecutive months without a menstrual period, meaning they’ve stopped for good, and you’ve transitioned from perimenopause to postmenopause. Endometriosis is, as stated by researchers, “an estrogen-dependent gynecological condition, defined as the presence and growth of endometrial-like tissue outside the uterine cavity.”28 It affects roughly 10% of menstruating women in the United States and is considered a “benign gynecological disease” (meaning the tissue growth is noncancerous).28 29 You should only consider a supplement for amenorrhea symptom management after the underlying cause is determined — and your doctor confirms it’s safe for you to take one. Many report feeling more balanced and energetic, which contributes to easier weight management during menopause. This multivitamin includes a range of nutrients and probiotics aimed at helping women thrive during this stage of life. The added probiotic support is a bonus for those looking to manage weight during this transitional phase. It’s particularly favored by those who prefer a more targeted approach to their menopause symptoms. It claims to target the root causes of menopause symptoms by restoring hormonal balance at a cellular level. Third-Party Lab Verified, this hormonal balance supplement also includes a few plant-based ingredients and is reported to be easy to swallow. Reviewers have stated that they’ve noticed some side effects such as negative mood shifts, increased brain fog, cramping, and some cases of hormonal imbalance. The formula also excludes a potent all-natural hormone balancer, and Black Pepper Extract, which helps with absorption rates. Shop by Benefits Some fat-burning ingredients, like green tea extract or CLA, can increase thermogenesis. While choosing the right supplement is crucial, how you use it can greatly influence its effectiveness. Women who’ve used FatBlitz report more energy throughout the day, reduced snacking urges, and visible changes in belly fat. Garcinia Cambogia works as a natural appetite suppressant by increasing serotonin levels, helping to reduce emotional eating. Increased fat accumulation, especially around the midsection, is linked to a higher risk of chronic conditions like type 2 diabetes, heart disease, and even certain cancers. That might include avoiding certain triggers (such as alcohol), cognitive behavioral therapy, maintaining good diet and exercise habits and even hypnosis, she says. If someone can't or prefers not to take hormone therapy, that's where non-hormonal options come in. That includes a current or past hormone receptor-positive cancer (primarily breast and endometrial cancers), as well as a history of stroke, blood clots or cardiovascular disease, Barbieri explains. "There is just nothing as effective and nothing that has as wide-ranging effects and benefits as hormone therapy," Barbieri adds. Some women may find relief within a few weeks, while others may benefit more by taking them for a longer time. Priyankaa has an MA in Magazine Journalism from Cardiff University and over five years’ experience in health and fitness journalism. If you're looking for some classic capsules, consider MPowder's MOOD-FOOD, which contains a range of important vitamins and minerals. Without sufficient peer-reviewed data, though, it’s hard to say definitively. Other ingredients that have been studied in a high volume at a peer-reviewed level include black cohosh and red clover, both of which have estrogenic effects. “The common recommendation is to trial a supplement for three months to assess whether it provides benefits that outweigh the financial cost,” says Clark. These symptoms may have a huge impact on the everyday life of many women. It causes hormonal changes, especially loss of estrogen. I like to tell my patients, the best time to take your supplements is when you’ll remember. Please speak with your medical provider or RD to create a personalized plan for you, and to ensure there are no medication interactions with supplements you plan on incorporating into your routine. However, some patients wish to pause or rotate their supplements based on what fits their current lifestyles, nutritional needs and wishes. Additionally, some reviewers have noted that they saw no improvement in menopause-related weight gain and were not able to return their purchases to the company. Free of soy, dairy, and gluten, these 100% natural herbal capsules from Better Body Co. are a popular choice for those looking for weight gain support. If you have dietary concerns or restrictions, this particular menopause supplement also contains the allergen soy and is not vegan, so it may not be suitable for everyone. How Long Does It Take Estradiol to Work for Hot Flashes? By addressing hormonal imbalances, these supplements can support weight loss efforts and improve overall hormonal health. Furthermore, weight loss supplements for menopause often contain ingredients that can help regulate hormones. In addition to boosting metabolism and suppressing appetite, weight loss supplements for menopause can also increase energy levels. To aid in this process, there are numerous weight loss supplements available in the market specifically designed for menopausal women. Reducing the intake of processed foods, sugars, and unhealthy fats can further support weight loss efforts. This low-GI food may benefit menopausal women due to the presence of isoflavones. To get more bang for your menopausal diet buck, consider soy. A recent study found that eliminating desserts and sweetened beverages helped with keeping menopausal weight off long term. But the increased attention to my health as it pertains to holding fat in the midsection was also motivating to me. On the long term, it is important to pay attention to general health as menopause increases the risk of co-morbid conditions such as atherosclerosis, heart attack, and osteoporosis. Menopausal and post-menopausal women might present poor memory and concentration difficulties. The skin can become dry and itchy, and weight gain can take place. Women who are going through menopause often experience hot flashes, night sweats, and chills. As you might have gathered from what was written above, there are a number of symptoms which are specific for menopause. Black cohosh is an herb from the buttercup family that’s marketed for many symptoms of menopause. If you’re going through menopause, consider checking your vitamin D level. When it comes to menopause, vitamin D works with calcium to help reduce the risk of osteoporosis and fractures. One study found that menopausal women aged 40 to 60 who took 200 mg of grape seed extract daily for eight weeks had a reduction in hot flashes, improvement in insomnia and a decrease in anxiety.The brain is an incredibly energy-intensive organ, accounting for a significant portion of the body's resting energy expenditure.Oral semaglutide for weight loss is another option for those who don't want to do the shots.They can help in improving hot flashes and building up bone density.This comprehensive guide will explore what creatine is, how it works in the body, and its specific benefits for supporting overall well-being during and after menopause.In both sexes, testosterone supports muscle mass and strength, bone density, sex drive, mood, and fertility. Research consistently shows that sustainable weight loss requires addressing eating behaviours, not just taking pills. Quality control studies have found significant quality issues in hormone supplements, including contamination and underdosed ingredients. Even ingredients with modest research support rarely appear in supplements at effective doses. “If you have a history of an estrogen-derived cancer, like a breast cancer, you shouldn’t be taking (phytoestrogen supplements) either,” Christmas says. The same goes for vitamin B12 and ferritin (a form of iron) which women may not get enough of via food, particularly those following plant-based or vegetarian diets. They can also explain whether the medicines you take might interfere with how your body absorbs or uses other nutrients. You cannot get too much vitamin D from sunshine because your skin limits the amount of vitamin D it makes. They also rarely develop multiple sclerosis (MS), a disease that affects the nerves that carry messages from the brain to the rest of the body. "The darker your skin, the lower your levels are likely to be. Higher melanin acts like natural sunscreen to reduce vitamin D production," says Roberts. "When purchasing herbal supplements, look out for the THR stamp (Traditional Herbal Registration) to assure quality and safety, and remember that they can take a while to kick in." They are - don't forget - just supplements. "Whatever you take needs to be well researched and based on genuine need rather than an alternative to a healthy lifestyle." Dietary supplement manufacturers must adhere to GMPs, per the FDA. Look for Bioperine® Black Pepper Extract in the formula, which increases the efficiency of absorption of vitamins and minerals, to ensure you’re only getting the best. Find a Menopause supplement that is certified non-GMO, and is free of preservatives, gluten, dairy, and soy. A simplified herbal blend means that a Menopause supplement contains active ingredients such as Diindolylmethane (DIM), Black Cohosh, Chasteberry, and Dong Quai. However, a 2021 clinical trial found that ashwagandha is potentially effective at relieving such symptoms. The average daily recommended dose for adults is 15mg of vitamin E per day.43 Vitamin D can also help strengthen bones and maintain bone health. The breakdown below provides information on some of these ingredients and what they aim to treat or support. Further, they contribute to your low mood, low sex drive, and sleep disturbances. Subsequently, low mood causes other issues, such as headache, poor sleep, etc. Just as the name implies, moods might swing from just low mood to depression during your perimenopause. If hot flashes make you embarrassed and disrupted or affect your mood, talk to your physician. You can learn more about using a perimenopause tracker app to identify and follow your symptoms. With menopause, estrogen level goes low, and the risk of developing osteoporosis go high. Adequate sleep lets you refresh your body and mind and stay energetic. In women of perimenopausal age, low libido is a result of hormonal drop. FLO Vitamins Review: Do These Gummies and Supplements Ease PMS? “Microdosing” GLP-1s refers to using doses lower than standard weight-loss or diabetes protocols, often with slower titration. Get the latest information from our Mayo Clinic experts on women’s health topics, serious and complex conditions, wellness and more. As researchers learn more about menopause hormone therapy and other menopause treatments, recommendations may change. You may have heard about berberine —after all, in some circles it’s being called “nature’s Ozempic.” So what is it? Creatine is not just a supplement that muscled-up bros at the gym are taking. And they've been shown to help ease some symptoms of depression and anxiety, according to a review and meta-analysis in the journal Microorganisms. That’s why people who get adequate magnesium also tend to get the sleep they need. In addition, if you are losing weight, you’ll inevitably lose some muscle, too. This means going for naturally derived products that are clinically proven to help with weight management. Now, you can't even scroll through Instagram without being bombarded with ads for the latest powder, capsule, or gummy that claims to help you rapidly burn fat. Because anyone who has ever tried to lose weight (and actually keep it off) knows the reality is actually far more complicated. Whether we’re juggling childcare, work, working out, caring for the family and elderly, cooking, volunteering, or all of the above, women do it all! Chronic stress combined with hormonal changes worsens weight gain and inflammation. Elevated cortisol levels contribute to a “stress belly” by increasing visceral fat — the dangerous fat stored around abdominal organs. Menopause is a stressful time emotionally and physically, and your body responds by releasing cortisol, the stress hormone. Estrogen isn’t just a reproductive hormone — it also plays a critical role in fat distribution. Menopause is a natural life transition every woman experiences, but its symptoms, especially stubborn belly fat, can be frustrating and demoralizing. Boosting your intake of omega-3s enhances serotonin function, which can help reduce mood swings, anxiety, and depression as you move through menopause. (19) It also supports mood regulation, potentially reducing your risk of depression and mood swings. Your liver is responsible for breaking down excess estrogen in the body. Herbs, like milk thistle, for hot flashes are a common natural treatment that can significantly decrease the frequency and duration of your symptoms. A lack of sleep means your body doesn’t have time to heal, putting you at risk for a variety of conditions caused by oxidative stress. However, as with any supplement, if you have pre-existing health conditions, are pregnant or breastfeeding, or are taking medications, it is always wise to consult with a healthcare professional before starting. Embracing supplements like creatine, alongside a commitment to high-quality ingredients and mindful living, can help you feel stronger, more energetic, and more mentally agile. Whether you're looking to support your energy levels, enhance your recovery after exercise, or nurture your cognitive clarity, we offer a range of solutions crafted with your well-being in mind. Despite being one of the most researched supplements, creatine still carries some misconceptions. It's important to remember that not all supplements work the same. But the researchers said there wasn’t enough high-quality evidence to prove effectiveness, and no supplement was linked to long-term, clinically significant weight loss. With 23 vitamins and minerals (18 of which are at 100% DV or more), this product supports immune, brain, and bone health—all critical during the menopausal transition. Be sure to talk to your healthcare provider or dietitian before trying any new diets or supplements. As your estrogen levels decrease, things like your body temperature and weight may increase. Acute dosing (100–200 mg) raises resting metabolic rate (RMR) by approximately 3–5 % in healthy adults (Mayo Clinic Proceedings, 2022). Current research suggests that while no pill replaces a caloric deficit created by diet and activity, certain nutraceuticals may modestly influence energy expenditure, satiety, or fat metabolism. Like many men balancing career and family, James wonders whether a dietary supplement could complement modest diet tweaks and a realistic exercise plan. Despite occasional weekend hikes, his weight has crept upward over the past five years, and he experiences occasional mid‑day fatigue. Below is a concise comparison that places supplements alongside whole‑food approaches and behavioral strategies. It’s important to note that the FDA doesn’t regulate supplements as strictly as prescription drugs, which it subjects to a rigorous approval process. Too much caffeine can result in an irregular heartbeat and, in some cases, even death.7 In other words, just because a supplement bills itself as “natural” doesn’t necessarily mean it’s safe. So, while you may not have increased your caloric intake, your body isn’t metabolizing calories you are consuming as quickly, and your body begins to store the excess as fat, primarily in the abdominal area. When estrogen levels drop during menopause, your body's fat distribution changes dramatically. This review article found that there is “…evidence for the benefit of B vitamin supplementation in healthy and at-risk populations for stress, but not for depressive symptoms or anxiety. Does scientific evidence support the use of non-prescription supplements for treatment of acute menopausal symptoms such as hot flushes? Navigating the symptoms of menopause can be challenging, from hot flashes and night sweats to mood swings and fatigue. "For women who can safely take estrogen, there's strong evidence supporting its having important health benefits when menopause happens early," she says. A deficiency in magnesium can contribute to weight gain and metabolism issues. It may help reduce body fat, particularly around the belly, and preserve muscle mass. An imbalance in gut bacteria may contribute to weight gain and metabolic issues. If you don’t eat much fish, you can take 1-2 grams of omega-3 supplements daily . With just one tablet a day, you can reduce the unpleasant symptoms of menopause, and get in your daily multivitamin dose, too! This daily, hormone-free menopause supplement is infused with patented bio actives for multi-symptom relief during perimenopause and menopause. The two-pill a day supplement also features the adaptogen Ashwagandha for stress, and vitamin D6 and B3 promote bone health and immunity. HRT doesn’t work for every women, and some of us rather fight menopausal symptoms naturally. Just one capsule of this vegan-certified concoction per day helps reduce night sweats, hot flashes, and maintain weight levels. Wouldn’t it be nice if there were a magic pill or powder you could take to make menopause symptoms like hot flashes and weight gain just disappear? With these top menopause supplements in your corner, you’re better equipped to tackle the weight gain that often accompanies this life stage. By reducing symptoms like hot flashes and mood swings, it makes it easier to stick to a healthy lifestyle. With improved energy and mood, it’s easier to maintain a healthy diet and exercise routine. Balancing hormones can also improve energy levels, making it easier to stay active and maintain a healthy weight. They have been shown to reduce body weight and fat mass. It contains chlorogenic acid, which has been shown to reduce body weight and fat accumulation. Supplementing with 5-HTP may help reduce appetite and promote weight loss. Osteoporosis is more common in people who have too much or too little of certain hormones in their bodies. When you're young, your body makes new bone faster than it breaks down old bone and your bone mass increases. Osteoporosis occurs when the creation of new bone doesn't keep up with the loss of old bone. A reliable and effective way to target stubborn abdominal fat without the shakes. All LA Muscle fat burners work to give you results just as they promise. Other natural supplements that can help with hot flushes include red clover, evening primrose oil, and dong quai. Hot flushes are one of the most common symptoms of menopause. It is known for its ability to reduce stress and anxiety, improve sleep quality, and boost energy levels. Fortunately, there are a variety of natural supplements that can help. Weight gain during menopause is particularly common and hormones play a big part. One A Day Menopause is a product that helps to improve menopause symptoms as well as boost women’s... Learn how this supplement promotes healthy hor... Experience relief from menopause with Menocil®—balances hormones, reduces hot flashes,... A natural menopause supplement designed to ease hot flashes, anxiety, and hormonal shifts. For the Clinic for Menopause program, it’s $1,055/year with an annual commitment plan. Both plans include nutrition guidance, community support, and access to educational content. WeightWatchers for Menopause offers weight management guidance plus access to clinicians, community, and medications, including HRT and GLP-1, when appropriate. These medications work by addressing the appetite regulation changes that contribute to hormonal weight gain. Research published in Menopause (2024) demonstrates that GLP-1 medications like semaglutide are safe and effective for postmenopausal women. These studies also identified contamination issues, including unlisted ingredients and heavy metals in products marketed specifically to menopausal women. The Advertising Standards Authority has issued multiple warnings about hormone supplement marketing. Each product was tested by 10 women going through perimenopause or menopause. Next, our Good Housekeeping Institute team recruited 100 panellists to trial the supplements over an eight-week period (or in line with the manufacturer's recommendations) before asking them to feed back on their experiences. The capsules have been created to provide nutritional support for your overall wellbeing during and after the menopause. So if you recently started a new medication or supplement and notice facial flushing, check in with a healthcare professional. Sometimes, facial flushing can be caused by the medications or supplements you take. During menopause, and the time leading up to it (perimenopause), ovaries slowly stop producing hormones. It’s not entirely clear why it happens, but it’s likely related to the body's fight-or-flight response to stressful situations. Symptoms are reduced considerably, my mood and energy are much better, and I feel ready to take on the world! Since I started my change of life, I have tried several different products with no reduction in symptoms or impact on my anxiety whatsoever. Heat Sensations are goneI have suffered from terrible heat sensations daily for months, and it was impacting my work, personal life, and mood. Hot flashes are instances when an unexpected sensation of heat appears and spreads all over the body. This fluctuation results in altered menstrual cycles and other symptoms. Estrogen and progesterone are the female reproductive hormones vital to influence your menstruation. To understand how these therapies help, let us briefly read about the symptoms and changes. Meanwhile, lifestyle changes ease your symptoms and prevent the occurrence of some conditions. It tackles hair loss by targeting micro inflammation, stress and oxidative damage with clinically-tested ingredients. This supplement contains no synthetic fillers, or artificial flavors, colors or preservatives. We then have a registered dietitian on our Medical Review Board review each article for scientific accuracy. Our team of registered dietitians in the Good Housekeeping Institute Nutrition Lab reviewed dozens of products, evaluating them for purity, potency, safety and cost so that you can make the best decision. Diet and lifestyle strategies — eating nutrient-rich meals, getting regular exercise and limiting alcohol and caffeine — can help make the menopause transition more manageable. Managing stress in your life is one important way to reduce behaviors or symptoms like emotional eating and weight gain, fatigue, getting poor sleep, and low libido.Sustainable weight loss is as much a matter of behavior as it is biological.That’s because only five percent of us get enough fiber in our diets.To ensure maximum absorption of your calcium supplement, you should also take a daily dose of 10 mcg of vitamin D3 paired with vitamin K2, says Dr. Seema Bonney, M.D., a Philadelphia-based functional medicine physician.His interest in health and medicine started after an early career as a medical and legal translator.It’s not just about addressing symptoms, but about proactively supporting the body's natural resilience and function.On the long term, it is important to pay attention to general health as menopause increases the risk of co-morbid conditions such as atherosclerosis, heart attack, and osteoporosis. Addressing menopausal symptoms and weight gain with a holistic approach can be the best way to find relief and achieve lasting weight loss results. – These supplements may help with weight loss by boosting metabolism, reducing appetite, increasing fat burning, or promoting feelings of fullness. How do these supplements aid in weight loss during menopause? Supporting Muscle Mass and Strength Profemin is made of botanical ingredients, this product improves your mood and helps you better resist anxiety and depression. It also helps to balance mood swings, and irritability, and relieves heart racing and low sex drive. In addition, it is an estrogen-free formula, but still, many customer reviews reveal it causes nausea & headache. Its unique blend of herbs and nutrients promotes balance and vitality, providing women with comfort and confidence during this life transition. All the products mentioned below have passed the safety checks defined by our experts after investigating every tiny detail of each product for a week or more to ensure the best product for your health concern. Though there is no treatment for menopause—this is a normal and necessary stage of your body’s development—there are ways to reduce your discomfort. At-home tests measure FSH levels in urine, but they can’t actually diagnose menopause Missed periods, heavy periods, painful sex and frequent hot flashes are just a few symptoms worth discussing with your provider Changing hormone levels can bring issues like brittle nails, indigestion, dry skin and new allergies (to name a few!) A women’s health specialist explains those cold flashes that come on quickly Recommendation for vitamin d as a menopause supplement varies but anywhere from 2000IU to 5000IU is typically ideal, on a daily basis. Menopausal women need more of certain nutrients—such as fiber, protein, calcium to support bone health, and omega-3’s to support heart health. From menstruation to menopause, it often feels like women’s hormones dictate our lives. Work with your healthcare provider to coordinate supplements and HRT for the best outcomes. Men should consult their healthcare provider before using them, as supplements should be tailored to individual health needs. The best way to get the nutrients you need during this phase is by eating lots of fruits, vegetables, whole grains, lean proteins, and healthy fats . At the same time, calcium and vitamin D can support your bone health , which is very important since you’re more at risk of osteoporosis during this time. For example, some supplements contain green tea extract, which can rev up your metabolism so that you can burn more fat . Check out the various kinds of supplements that focus on certain areas related to menopause. Therefore, do your research and select products with scientifically supported ingredients that target the symptoms of menopause and perimenopause. This is the primary reason that we encourage any patient or healthcare provider looking to compounding as a treatment option to always engage a PCAB Accredited Compounding Pharmacy. From everyday care to chronic condition support, our blog delivers practical, pharmacist-backed advice to help you live well. Take the first step toward feeling empowered on your menopausal journey—contact us today! Visit Potter’s House Apothecary to explore expert-recommended solutions tailored to your health and wellness goals. When you shop with us, you can trust that you’re getting exactly what your body needs to thrive. The debate about which dietary strategy (eg. low fat, low carbohydrate, high protein, intermittent fasting) is best to lose body fat is ongoing and requires more research. This strategy will also help you to improve your health through maintaining a healthy weight. Post–menopausal women should consume 1300 mg of calcium each day (equivalent to 3–4 serves of low-fat dairy), preferably spread throughout the day. And unlike many telehealth services, WeightWatchers offers both virtual and in-person workshops, allowing members to choose the level of support that works best for their comfort and schedule. Brightside Health’s mental health treatment options can complement menopause-specific treatments. These providers include primary care MDs, nurse practitioners, and mental-health professionals who can prescribe hormone and non-hormonal medications, and more. PlushCare is different from most of the platforms on our list because it provides comprehensive health care, but we included it because it also offers menopause treatment as part of its offerings. Midi Health offers one of the most complete menopause telehealth care models among the platforms we reviewed. For most healthy adults, a calcium supplement isn’t necessary — as long as you’re getting enough from food (about 1,200 mg per day for women over age 50). Here are some menopause supplements that are less likely to be helpful for menopause symptoms — despite what the marketing may claim. If you do have low vitamin D, taking a supplement can be beneficial for your overall health — both during menopause and beyond. But it’s also reported to help with fatigue, hot flashes, immunity, inflammation, and mood changes. Calcium pills Control of body temperature. Scientists aren’t entirely sure why it happens, but it may be related to the body’s fight-or-flight response. If you’re not sure why your face is red, it’s best to speak with your doctor or other primary care provider about what could be causing it. For example, if it’s from drinking alcohol or eating spicy foods, then it’s best to avoid those triggers. Sometimes, facial flushing can be a sign of a more serious underlying health problem. These remedies often work by balancing hormones and improving mood, which can indirectly aid weight loss. These supplements can address various factors contributing to weight gain, such as hormonal imbalances, muscle loss, and metabolic slowdown. Incorporating certain supplements into your diet can enhance your nutritional intake and aid in managing weight during perimenopause. Empowering women with knowledge about natural remedies for menopause weight gain helps shift the narrative from loss to growth during this transformative life stage. Menopause and perimenopause symptoms can have a big impact on your daily life, including relationships, social life, family life and work. I hope this information helps you and your bones stay healthy in the years to come. Keeping your bones healthy and preventing fractures are important for everyone as they age. Think of supplements for perimenopause weight gain as amplifiers, not replacements, for these habits.Not getting enough sleep puts additional stress on your body.Struggling with menopause weight gain?Figuring out which supplements might work best for you really comes down to the particular problems you’re facing.Beyond the physical, many women report changes in cognitive function during menopause, often described as "brain fog," difficulty with memory, or reduced mental clarity.These findings support the use of targeted probiotics as part of a comprehensive menopause weight loss strategy.The gamma-linolenic acid (GLA) in the oil is believed to balance hormone levels and support skin health. Menopause is a whole-body transition, and no capsule or herb can replicate the precision of your own hormones. It’s better viewed as experimental support for estrogen metabolism. Book your GP to discuss options with stronger evidence, including menopausal hormone therapy (HRT/MHT) or proven non-hormonal prescriptions. Understanding Creatine: Your Body's Natural Energy Booster Amazing formulaIt’s been 13 days and my hot flashes are over 80% gone. I was struggling with fatigue and aching all over. I am sleeping much better and feel able to face the day. Feeling more active and different personI’ve already lost weight. Fatigue during menopause can be a tough problem to solve. You may drag because your body is tired or feel droopy because you’re mentally or emotionally tapped out. This kind of fatigue can be both physical and mental. (See what we did there?) Certain vitamins and nutrients can help combat that constant tired feeling. Kim Hawley is our health and fitness product tester. On the other hand, the causes and effects of premature and early menopause have been more thoroughly studied. For example, experiencing period-like bleeding in postmenopause could indicate a condition like uterine fibroids, endometritis, or cancer.18 As soon as you’ve gone 12 months without a period and your menstruation has officially “paused,” you are in postmenopause, the phase you’ll be in for the rest of your life. Once those 12 period-free months have passed, you step through the door, leaving the perimenopause part of your life and entering the postmenopause phase. It may be easiest to think of menopause as something like a doorway; on one side is perimenopause, and on the other is postmenopause. Chronic inflammation, often heightened during menopause, can lead to weight gain and other health issues.Estrogen levels rise and fall throughout your life.This switch can help with weight management, but it also ensures you’re increasing bone strength and muscle mass.From boosting metabolism to balancing hormones, these products can be powerful tools in your weight management arsenal.Talk to your doctor before taking any supplement, even if it is herbal.It offers support and relief when you go through hormonal changes—whether before, during, or after menopause—by encouraging hormone balance.Loss of muscle mass is a major but often overlooked factor in menopause weight gain. It's essential to approach these with caution, as the scientific evidence supporting their effectiveness is often limited or non-existent. They may indirectly contribute to weight management by improving insulin sensitivity and reducing inflammation. It is important to understand that this is not simply a matter of reduced physical activity; the body's fundamental metabolic processes become less efficient. The decrease in estrogen also affects the regulation of appetite, potentially leading to increased food cravings and calorie consumption. Estrogen plays a crucial role in regulating metabolism, fat distribution, and bone density. Green tea contains compounds called catechins, which have been shown to increase fat oxidation and boost metabolism. It is a time when hormonal changes occur, leading to various physical and emotional symptoms. It has been found to help reduce appetite, increase fat burning, and improve insulin sensitivity. Serotonin is a neurotransmitter that helps regulate mood and appetite. It has been shown to increase metabolism and fat burning. Signs Of Insulin Resistance In Menopause I combine mine with zinc for an extra dose of hormonal support. Magnesium is a crucial mineral for over 300+ processes in your body. Plus, as you age, your ability to absorb vitamin D in your gut declines, along with your ability to produce vitamin D in your skin and kidneys. Unless you’re downing cod liver oil every day or eating small cold-water fatty fish regularly, you’re likely not getting enough. So giving your body an extra bit of progesterone is ideal during this time. After finding that most supplements on the market don’t quite hit the mark when it comes to using promising ingredients at effective doses, our team decided to formulate some of our own supplements. However, that has since changed, and now customers can buy the company’s supplements on either a one-time or a subscription basis. Previously, HUM supplements could only be purchased as a subscription. When it comes to probiotics, researchers point to “the pivotal role of microbiota in postmenopausal women” in a 2023 review. There often are no symptoms in the early stages of bone loss.If you often feel exhausted, or are experiencing heavy periods during perimenopause, you might have low iron levels.Studies suggest that CLA supplementation may lead to modest fat loss, particularly in the abdominal area, when taken over a sustained period.If someone can't or prefers not to take hormone therapy, that's where non-hormonal options come in.Although it concludes the time in a woman’s life for fertility, you can stay healthy, vital and sexual through your 50s and well beyond.Hence, it can help with some menopause symptoms by mimicking a female reproductive hormone.Estrogen helps regulate metabolism and insulin sensitivity, and as its levels decline, the body becomes more prone to storing fat, especially around the midsection. This effect is more noticeable for those who had a lot of hot flashes to begin with and when they took higher doses of red clover isoflavones. It seems to have a mild effect on hot flashes. Sage is a herb that’s not only used in cooking but also for its potential health benefits. Evening primrose oil is a supplement made from the seeds of the evening primrose plant. In this scenario, supplements can provide additional support by addressing nutrient deficiencies, improving metabolism, and balancing hormones.“It works by blocking fat and carbohydrate absorption while also supporting mood.”Our approach to hormone replacement therapy is centered on listening carefully, creating personalized treatment plans, and using evidence-based medicine to guide safe, effective care.These supplements may promote overall well-being or health but are not intended to directly treat or prevent weight gain.Because your metabolism slows down, it can lead to accelerated weight gain for some.“If you’ve been seen by your gynecologist within the past year and you had a recent normal mammogram and gynecologic exam, telehealth visits to discuss symptoms and treatment may be appropriate,” says Berens.Hormones like estrogen and progesterone drop during menopause which can trigger a variety of uncomfortable symptoms. Menopause Supplements Review You can use the CareClinic app to track menopause, and you can learn more about menopause tracking here. Of these, one of the better researched formulations is Ashwaganda, which is an adaptogenic herb traditionally used for improving mood and mental wellbeing. This formula contains a few nutrients such as vitamins B5 and B6, along with small amounts of three minerals including a little iron, mostly below NRV and in ‘food form’. It also contains a good amount of Vitamin B6 and chromium, and a small amount of magnesium, but no vitamin D. Another food form supplement, this is not a multi-nutrient, but contains a broad spectrum selection of herbs. While it may take a few months of regular use for optimal results, it’s a solid choice for those committed to managing menopausal symptoms and maintaining overall health. These supplements leverage the benefits of an array of natural ingredients backed by sufficient scientific research to target the most disruptive symptoms, offering natural menopause relief. Fortunately, menopause herbal supplements and vitamins can offer real relief. Though managing menopause seems to be an overwhelming task for many women, with the right menopause relief supplements, you can achieve some much-needed balance and comfort during this natural transition. These various supplements are herbs and plants that have been used for many years, but have varying degrees of research proving support during menopause. That said, calcium intake from food and supplements is generally safe as long as it does not exceed the tolerable upper limit of 2,000-2,500mg/d. Vitamin D, particularly D3, promotes calcium absorption in the gut, ensuring that calcium from food or supplements can enter the bloodstream. Overall, vitamin K is needed for proper blood clotting, as well as bone and cardiovascular health. But after age 50, a decrease in estrogen levels—combined with normal, age-related wear and tear—can lead to osteopenia, the stage before osteoporosis that’s characterized by lower-than-normal bone density. The earlier you support your bone health, the better. While some ingredients, such as ashwagandha, may help with stress management, research shows that these products don’t address the biological drivers of hormonal weight gain. Often advertised to help with hot flashes and depression, St. Johns wort can also interact with many other medications that can have an impact on someone’s health, Christmas says. Just keep in mind that people’s experiences with these kinds of supplements vary widely, Streicher says, because people metabolize them differently. “Those are nuances that maybe people don’t think about when they see a supplement in the health food store or local pharmacy,” she adds. During our clinical review for this article, we liked that the primary ingredient is provided at a dose that is clinically proven to offer menopausal symptom relief in as little as four weeks. We vetted each supplement through our experts, narrowing it down a single winner in each category. Ritual Stress Relief is an extended-release capsule that allows for up to eight hours of support. Thorne Emotion Balance Support is third-party tested and certified to ensure that the contents match the label and that it doesn’t contain unsafe levels of contaminants, including heavy metals, pesticides, and microorganisms. If this occurs, back off your dosing and speak to a qualified healthcare provider to help you find your appropriate dose. It can be easily dissolved in water or another drink of your choice, and its main ingredients, Myo-Inositol and D-Chiro Inositol, work together to support the body’s natural hormone balance. “Avoid supplements labeled as “proprietary blends/custom blends/matrix” as it is not specified how much of each ingredient is inside the product," says Mariana Dineen, RD, a dietitian and founder of Elemento Health. “Make sure the ingredients are free of preservatives since the less processed the ingredients in your supplements are, the better your body will be able to absorb the nutrients,” says Dr. Nichols. Experts say the best supplements for women over 50 are those that are as natural and preservative-free as possible. I’m diving deep into research papers that have actually tested supplements on humans. Figuring out which supplements might work best for you really comes down to the particular problems you’re facing. We offer additional services, such as personalized compounding, ensuring that your supplements or medications are customized to suit you. Our high-quality supplements like the Berberine Ultra by Revive Nutraceuticals, recommended and approved by experienced pharmacists, are tailored to address your unique needs. While the body naturally produces some creatine, and we obtain additional amounts from animal products like red meat and fish, endogenous creatine stores can be lower in women than in men. When your body needs a quick burst of energy—whether for lifting weights, thinking intensely, or even just getting up from a chair—it breaks down ATP. As with all supplements, talk with your doctor before taking berberine. HRT works by releasing bioidentical hormones (which means they have the same chemical and molecular structure as hormones that are produced in the human body) into the bloodstream. You don’t need to follow a specific diet to get all of these menopause-friendly nutrients into your eating routine. My weight gain was out of control, and I tried other programs with no luck. I can’t believe how much my treatment plan has helped with my perimenopause symptoms. My symptoms have greatly improved, and it’s only been one month. Navigating menopause is a journey—one that every woman experiences in her own unique way. Our mission at Body Freedom relies on support from readers like you. All in all, we know that menopausal changes can throw you for a loop. Try avoiding foods like cayenne pepper, hot salsa and jalapeno peppers to keep your body cool as a cucumber. Q1: Is creatine safe for all women during menopause? What are the best treatments for menopause? Kalinik advises aiming for 1g per 1kg of your weight as a daily target (or the size of your palm). Eating enough protein is paramount, it helps to stabilize blood sugar levels, makes us feel fuller, and play a critical role in production of neurotransmitters. It can also help you meet your daily fiber goal if your diet doesn't currently contain a lot of fiber-rich plant foods. Caffeine is a natural metabolism booster, helping the body to burn more calories. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified healthcare provider.