Menopause is one of the most significant periods of change in a woman’s life.
It comes with its share of challenges, but it’s also a time of reflection, gratitude and preparation for the next stage of life.
Even so, it doesn’t mean you have to deal with its unwelcome surprises simply as they come.
While the menopause transition (and the preceding perimenopause) can be incredibly stressful and disorienting at times, luckily there are ways to make the transition a bit easier.
During this time, it’s more important than ever to get to know your body and how it responds to the hormonal changes that are happening inside you.
Focusing on lifestyle habits such as your personal nutrition, exercise and stress habits can help reset the balance and ease your body through this time of change!
Studies have shown that a nutritional approach may help balance your ebbs and flows from the inside out, supporting both your body and your mind to feel grounded during this stressful time.
Keep reading as we dive in on some supporting nutrients you can add to your diet to help lead you through your menopause transition.
What are Menopause and Perimenopause?
Before we jump into our list, it helps to understand what’s actually happening to your body during menopause.
It’s such a monumental time in a woman’s life, yet many are relatively uniformed and unprepared when their bodies enter this new phase.
By taking a second to learn about what your hormones are doing during this time in your life, you don’t have to welcome perimenopause, and the menopause that follows, with the same apprehension.
Menopause is the point in a biologically female person’s life when ovulation and menstruation cease. It officially begins once you haven’t had a period in a full 12 months.
During menopause, the ovaries decline in function and physically shrink. They also produce fewer hormones, including estrogen and progesterone.
Perimenopause on the other hand, is the period before menopause and it can be just as difficult (if not more so). It’s important to note that menopause doesn’t just happen instantly.
Ovarian function may decline gradually for years before menopause arrives. During this time, hormone levels can fluctuate from low to high, causing emotional distress [1].
The physical symptoms we most commonly associate with menopause are also common during this phase, with the addition of irregular or heavy periods.
In fact, symptoms such as hot flashes, irritability, sleep irregularities, and night sweats may actually begin to take place during perimenopause.
While the time frame of perimenopause may be difficult for both you and your doctor to pinpoint beforehand, there’s no reason to be nervous when you feel your body approaching this stage of your life.
Remember, optimizing your health is always a smart approach to address any changes in our bodies that come with age, and perimenopause is no exception.
Easing the Transition into Menopause: How it Works
There’s just one culprit to the physical and emotional difficulties that arise during menopause and perimenopause: hormones (estrogen and progesterone, namely).
These hormones act as the triggers for reproductive processes like ovulation, menstruation and sex drive.
Tangentially, they can also impact mood, stress, appetite and sleep. When estrogen and progesterone reach their new, lower levels during menopause, your body undergoes big changes.
Before that, during perimenopause, they may spike and plummet, which can also be physically and mentally challenging.
The key to easing the menopause transition is to nurture your body by getting a better understanding of how it is responding to these changes.
While you can’t stop your hormone levels from decreasing, you can surely promote a steady transition for your body.
If you think about it, your hormones have been constantly adapting and adjusting throughout your entire life as a woman – even before menopause.
The words “hormonal balance” have most likely been a topic of conversation in your life at one point or another, and that’s okay.
The great thing is, the hormonal-balancing advice many of us have been following for years (such as healthy nutrition, exercise and stress management) can also apply to the time in our lives when we transition into perimenopause.
And with that thought, hopefully this new stage of your life hopefully doesn’t seem as scary and foreign as it may have before.
Now, let’s dive in on some nutritional supplements that can support your body through this time.
5 Supplements to Support the Menopause Transition
Can eating differently or taking supplements really affect menopause?
While it can’t stop menopause from happening, studies have found that diet can have a huge impact on menopause and perimenopause symptoms.
One found that a diet high in menopause-friendly vitamins and minerals reduced symptoms by up to 84% [3].
The following are some of the nutrients that may help to prepare your body for menopause.
Magnesium
One of the most common symptoms of menopause and perimenopause is stress. For some women, this may manifest in bouts of intermittent stress. But for others, it can develop into serious anxiety or depression.
In fact, a woman’s risk of serious depression skyrockets during perimenopause [4]. Magnesium plays a key role in stress management by regulating brain function and binding to calm-inducing neurotransmitters [5].
Magnesium is also a necessary ingredient in the production of hormones like estrogen and melatonin, promoting a balanced hormonal state and restful sleep.
Less than 40% of Americans get enough magnesium, so if you don’t eat a lot of leafy greens and legumes, consider taking a magnesium supplement [6].
Omega-3s
When estrogen levels decline during menopause, levels of LDL cholesterol (bad cholesterol) jump. This leads to an increased risk of stroke and heart attack in older women [7].
Omega-3s like DHA are a powerhouse for lowering triglycerides, one of the key indicators of LDL cholesterol. It may protect women from an increased risk of heart disease and weight gain pre and post-menopause [8].
You can get omega-3s by eating healthy oils and fatty fish. If seafood isn’t your thing, take a Vegan DHA supplement.
Zinc
Zinc is one of the most important nutrients involved in the female reproductive process.
Optimal zinc levels are associated with easier periods and less menstrual pain, so it’s highly recommended that perimenopausal women get enough zinc [9].
Zinc helps control stress by lowering levels of the stress hormone cortisol [10]. High cortisol can affect estrogen and progesterone production, causing more severe hormonal fluctuations (and more severe discomfort).
Zinc is also key in the metabolism of estrogen and progesterone—it’s basically your ovaries’ best friend [11]. Zinc is most commonly found in meat, so if you are a vegetarian or have a low-meat diet, you may want to take a zinc supplement.
Probiotics
Probiotics are the friendly bacteria that live in your gut.
They make up your gut microbiome—an organ that affects immunity, mental health, clear skin and hormones. Your gut microbiome is an endocrine organ, meaning it produces hormones.
It also sends signals to the rest of your organs to produce hormones too, and as it turns out, it’s one of the most important factors in estrogen production [12].
Research has found that probiotic supplements have a positive impact on female reproductive health and support hormonal balance in perimenopausal and menopausal women [13].
Vitamin D + K2
Vitamin D is a gateway vitamin for many other menopause-friendly nutrients, such as calcium, which menopausal women need to prevent osteoporosis.
However, it’s vital to take vitamin D with vitamin K2.
This combo helps the body use calcium to strengthen bones and help to minimize arterial calcification [14].
Vitamin D has also been found to help the body’s mechanisms in regulating estrogen levels in menopausal women, which may reduce the risk of common menopausal health issues [15].
You Can Make Menopause Easier
Menopause and perimenopause are tough. We won’t lie.
But many of the most difficult symptoms may be magnified by a lack of proper nutrition.
Nutrients like magnesium, omega-3s and probiotics are crucial to the body being able to effectively regulate hormones and easing the menopause transition. And it’s even been suggested that zinc may help to delay menopause altogether (though more research is needed) [16].
Hormonal treatments can help relieve symptoms, and they are a good option for many women—even those with healthy diets.
However, others may be able to naturally address the root causes of hormonal fluctuations and menopause symptoms with a nutrient-rich diet or highly bioavailable supplements.
Menopause is a rocky road, no doubt.
But by making healthy choices, you can ease your symptoms and get back to feeling like you again!
FAQ
Menopause marks the end of menstruation and ovulation, confirmed after 12 months without a period. Perimenopause is the transitional phase leading up to menopause, characterized by fluctuating hormone levels and irregular periods.
Estrogen and progesterone levels decrease during menopause, leading to symptoms like hot flashes, mood swings, and sleep disturbances. Understanding these hormonal changes can help manage symptoms effectively.
Yes, studies show that a diet rich in specific nutrients can alleviate up to 84% of menopause symptoms. Supplements like magnesium, omega-3s, zinc, probiotics, and vitamins D + K2 support hormonal balance and overall well-being.
Magnesium plays a crucial role in stress management, hormone production, and sleep regulation. It helps ease anxiety, supports hormonal balance, and promotes restful sleep—all essential during menopause and perimenopause.
Probiotics support gut health, which is linked to immune function, mental health, and hormone production. Research indicates that probiotics can positively influence estrogen levels and help maintain hormonal balance during menopause.
Omega-3 fatty acids, particularly DHA, lower triglycerides and protect against heart disease—an increased risk during menopause. They also support overall cardiovascular health and may alleviate symptoms like mood swings and cognitive changes.
- https://www.nps.org.au/australian-prescriber/articles/perimenopausal-depression-an-under-recognised-entity
- https://my.clevelandclinic.org/health/diseases/21608-perimenopause
- https://journals.lww.com/menopausejournal/Fulltext/2021/10000/The_Women_s_Study_for_the_Alleviation_of_Vasomotor.12.aspx
- https://www.psychiatrist.com/pcc/depression/depression-menopause-presentation-management-major/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7761127/
- https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview#reference24
- https://my.clevelandclinic.org/health/articles/16979-estrogen–hormones
- https://pubmed.ncbi.nlm.nih.gov/10812585/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468694/
- https://pubmed.ncbi.nlm.nih.gov/1702662/
- https://www.intechopen.com/chapters/51098
- https://pubmed.ncbi.nlm.nih.gov/28778332/
- https://pubmed.ncbi.nlm.nih.gov/34109594/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613455/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5802611/
- https://jech.bmj.com/content/72/8/733
