Best Natural Supplements for Menopause Support

I have a big family, including five aunts that have all gone through menopause in the past 10 years. The wonder of having five (six, including my mom) women who are all related go through the same biological process is that my whole family basically gets to experience a small study on menopause and its symptoms up close. We got the whole gambit - everything from the mood swings to the hot flashes to insomnia and dry skin. And I'm not going to lie, it terrified me. Being in my mid-20's, I have a while before I have to face these symptoms, but being a planner at heart, their symptoms got me interested in what treatments were out there for my future menopausal self. What I found were clinical solutions - hormone replacement therapy, topical creams, prescribed medications, etc. I wanted answers beyond having to have a prescription filled, so I started looking into natural remedies for menopause support. Here's what I found:

What is Menopause?

So what exactly is menopause? If you ask my aunts, it's called "the Change", and it's essentially a descriptor for a stage in a woman's life. Menopause is "a stage in life when you stop having your monthly period. It’s a normal part of aging and marks the end of your reproductive years." Menopause typically starts to occur for women anywhere from their late 40's to early '50s, though menopausal start can be impacted by genetics and ovary health. This is a natural, biological process that occurs as ovaries produce less and less estrogen. As the ovaries produce less estrogen, the body reacts and begins to show menopausal symptoms. The years or months leading up to menopause are called perimenopause and are the stage in the menopausal process in which women typically see and feel the most symptoms. According to the Mayo Clinic, symptoms of menopause include:

Irregular periods
Vaginal dryness
Hot flashes
Chills
Night sweats
Sleep problems
Mood swings
Weight gain and slowed metabolism
Thinning hair and dry skin
Loss of breast fullness
Osteoporosis - low bone mineral density, bone loss
Depression

While none of these symptoms are particularly fun or exciting to experience, there are certainly ways women can support their internal and mental health during menopause. Maintaining overall health and wellness, and finding the right support supplements may help you feel your best during a time that is notably difficult for so many women.

11 Ingredients to Look for in Menopause Support Supplements.

There are a ton of natural support supplements on the market for women's health, including menopause supplements, so which ingredients should we be looking for? Let's start with these:

Black cohosh - Native to Eastern North America, this flowering plant has been used in herbal supplements and medicines by Native Americans for years to help relieve hot flashes and night sweats in menopausal women. While research is limited on the herb, it has been found to be safe to take with little to no side effects.

Red clover - Red clovers are full of a compound called isoflavones, that function similarly to estrogen in the body. Some researchers believe that isoflavones can help relieve some symptoms of menopause related to declining estrogen production. According to Healthline, "A review of 11 studies in menopausal women found red clover more effective at alleviating hot flashes than a placebo". Red clover has also been found to aid in the prevention of bone loss, another issue for menopausal women.
Dong Quai - Sometimes called the "female ginseng", this Asian herb can help relieve menopausal symptoms as well as premenstrual syndrome (PMS) symptoms. Although it's been used for centuries in traditional Chinese medicine, there are very few studies on its efficacy alone for menopause, though there are studies with positive results using dong quai with other herbs. The only notable side effects of dong quai are increased sensitivity to sunlight and its blood-thinning effect.

Dong Quai - Sometimes called the "female ginseng", this Asian herb can help relieve menopausal symptoms as well as premenstrual syndrome (PMS) symptoms. Although it's been used for centuries in traditional Chinese medicine, there are very few studies on its efficacy alone for menopause, though there are studies with positive results using dong quai with other herbs. The only notable side effects of dong quai are increased sensitivity to sunlight and its blood-thinning effect.

Evening primrose oil (EPO) - Derived from the seeds of the evening primrose flower, evening primrose oil was found in one study to be 10% more effective at reducing the severity of a hot flash than the placebo. It has also been found to help bones retain bone mineral density when combined with calcium and omega-3. Talk to your healthcare provider about adding EPO to your supplement plan, as it may interact with certain medications, especially certain HIV medications.
Maca - In the same family as broccoli and Brussel sprouts, maca has been used in traditional medicine for centuries to treat "physical ailments, such as anemia, infertility, hormonal imbalances, and certain menopause symptoms like diminished sex drive, moodiness, and vaginal dryness," according to Healthline. Research is limited, but what studies are out there indicate that maca is more effective than the placebo at boosting sex drive and reducing depression and anxiety related to menopause.

Soy & Soybeans - Much like red clover, soybeans and soy products are rich in isoflavones, which may help relieve some symptoms of menopause. In one review of 95 studies focusing on menopausal women, it was noted that "supplementing with soy isoflavones may favorably affect bone health, as well as the frequency and duration of hot flashes." Unless you have a soy allergy, soybeans and supplements containing soy are generally safe to consume.

Flax seeds - Flax seeds are not only great for digestion and overall health, but they may help relieve menopausal symptoms! In one 3-month study of 140 menopausal women, those who took flax seeds reported improvement in menopause symptoms and quality of life.

Ginseng - While there are several kinds of ginseng out there, Korean red ginseng is the most closely studied when it comes to treating symptoms of menopause. According to Healthline, while more research is needed on the effects of ginseng on menopause symptoms, "a 2016 review of 10 studies suggested that Korean red ginseng may bolster sex drive and improve mood and a general sense of well-being in menopausal women."

Calcium - As women produce less estrogen, they also produce fewer new bone cells, leading to osteoporosis. Calcium is a mineral required by the body for bone formation and strength, so adding appropriate amounts during menopause and perimenopause is crucial for preventing weak bones.

Vitamin D - Vitamin D helps our bones absorb bone-building calcium, but it also plays a role in preventing certain cancers such as colon and breast cancers, according to Very Well Health. In addition, it can help reduce the risk for cardiovascular disease and reduce hypertension or high blood pressure. As estrogen decreases, the risk for heart disease in women increases to the same level as men.

Magnesium - Magnesium is another important mineral for bone health and for preventing osteoporosis during menopause, and can even relieve other menopausal symptoms such as depression and insomnia. According to Healthline, "approximately 60% of your magnesium is stored in your bone and plays a crucial role in preventing osteoporosis." Magnesium may also act as an antidepressant for peri and postmenopausal women, as "it plays a key role in brain function, mood regulation, and stress response."