Menopause marks a significant transition in a woman’s life.
It brings many changes, and while it can present challenges, it can also be a time of reflection and preparation for the next phase of life.
That being said, it doesn’t mean you have to simply accept the changes it brings.
While the menopause transition (and the preceding perimenopause) can be a stressful and confusing time, there are ways to help ease the experience.
Understanding how your body responds to the hormonal changes occurring during this period is important.
Focusing on lifestyle factors such as nutrition, exercise, and stress management can support your body through these changes and help restore balance.
Research indicates that proper nutrition may play a role in supporting your body and mind during this time of change, helping you maintain a sense of well-being.
Read on to explore some nutrients that may support your body through the menopause transition.
What are Menopause and Perimenopause?
Before we dive into our list, it’s helpful to understand what’s happening to your body during menopause.
Menopause is a significant time in a woman’s life, but many may feel unprepared or uninformed when their bodies enter this new phase.
By understanding what your hormones are doing during this time, you can approach perimenopause and menopause with more clarity and confidence.
Menopause is the stage in a biologically female person’s life when ovulation and menstruation end. It is officially recognized once a person has not had a period for a full 12 months.
During menopause, the ovaries gradually reduce in size and function. This leads to a decrease in the production of hormones, including estrogen and progesterone.
Perimenopause, on the other hand, is the phase leading up to menopause, and it can present many challenges of its own. It’s important to remember that menopause doesn’t happen suddenly.
Ovarian function can gradually decline for years before menopause actually occurs. During this time, hormone levels can fluctuate, which may lead to emotional changes.
Physical symptoms, such as hot flashes, irritability, sleep disruptions, and night sweats, may begin during perimenopause, along with irregular or heavier periods.
While it can be difficult to predict exactly when perimenopause will start, know that feeling your body transitioning into this stage is a normal part of the aging process.
Optimizing your health through lifestyle changes and proper nutrition can be beneficial in supporting your body during this transition. Perimenopause is just one of the many stages of life, and it’s important to approach it with care.
Easing the Transition into Menopause: How it Works
The physical and emotional challenges that arise during menopause and perimenopause are primarily related to changes in hormone levels, particularly estrogen and progesterone.
These hormones play a significant role in regulating reproductive processes such as ovulation, menstruation, and sex drive. They can also influence mood, stress, appetite, and sleep. As estrogen and progesterone levels decrease during menopause, your body goes through notable changes.
During perimenopause, these hormone levels may fluctuate, causing additional physical and emotional effects.
Understanding how your body responds to these hormonal changes is key to supporting yourself through this transition.
While it’s not possible to stop the natural decrease in hormone levels, you can focus on promoting a smoother transition by caring for your body during this time.
Throughout your life, your hormones have been adapting and adjusting, even before menopause.
The concept of “hormonal balance” is something many of us have heard throughout different stages of life, and it’s still relevant during perimenopause and menopause.
The good news is that the practices we’ve followed for years, such as maintaining a healthy diet, exercising regularly, and managing stress, can continue to support your body as you transition into this new phase of life.
By focusing on these habits, this stage of your life can feel more manageable and less overwhelming.
Let’s explore some nutritional supplements that may help support your body during this time.
5 Supplements to Support the Menopause Transition
Can diet or supplements play a role during menopause?
While menopause is a natural phase of life that can’t be stopped, research has shown that diet and specific nutrients can help manage some of the symptoms associated with menopause and perimenopause.
One study found that a diet rich in certain vitamins and minerals may help reduce symptoms in some women.
The following are some of the nutrients that may help support your body during this transition.
Magnesium
Stress is a common experience during both menopause and perimenopause. For some women, this may result in occasional feelings of stress, while for others, it can lead to more persistent anxiety or mood changes.
Research suggests that some women may experience increased mood fluctuations during perimenopause. Magnesium plays a role in supporting overall well-being by helping to maintain normal brain function and supporting the balance of neurotransmitters that contribute to a sense of calm.
Magnesium is also important for the body’s production of various hormones, including estrogen and melatonin, which are involved in maintaining a healthy hormonal balance and supporting restful sleep.
Since less than 40% of Americans meet their magnesium needs through diet alone, it may be helpful to consider a magnesium supplement, especially if your diet is low in magnesium-rich foods like leafy greens and legumes.
Omega-3s
During menopause, a decline in estrogen levels can contribute to changes in cholesterol levels, including an increase in LDL (bad) cholesterol. This may impact heart health, which is why managing cholesterol is important.
Omega-3s, such as DHA, are known to help maintain healthy triglyceride levels, which are associated with cholesterol management. They may play a role in supporting overall heart health during the menopause transition.
Omega-3s are commonly found in fatty fish and healthy oils. If seafood is not part of your diet, a Vegan DHA supplement may be a suitable option to help support your nutritional needs.
Zinc
Zinc is an essential mineral that plays a significant role in maintaining overall health, particularly during the perimenopausal phase. Adequate zinc levels are important for supporting hormonal balance and may help manage stress levels by supporting the body’s natural processes.
Zinc is involved in regulating cortisol, a hormone associated with stress, and helps with the metabolism of estrogen and progesterone. Maintaining healthy zinc levels can support overall wellness during this time of life.
Zinc is naturally found in a variety of foods, particularly in meat. If you follow a vegetarian or low-meat diet, you may consider adding a zinc supplement to help meet your nutritional needs.
Probiotics
Probiotics are beneficial bacteria that naturally reside in the gut and play a vital role in supporting digestive health. Your gut microbiome, composed of these friendly bacteria, is involved in various aspects of your overall health, including immune function, skin health, and hormonal balance.
Studies suggest that maintaining a healthy gut microbiome may help support general well-being and contribute to a balanced hormonal state, particularly during perimenopause and menopause.
Probiotics can be found in fermented foods or taken as supplements, offering potential benefits for supporting digestive health and general wellness.
Vitamin D3 + K2
Vitamin D plays an important role in supporting general bone health, especially during menopause when the risk of osteoporosis can increase. It is essential for the body’s ability to absorb calcium, which is crucial for maintaining bone strength.
Vitamin K2 works in conjunction with vitamin D to help direct calcium to the bones and minimize its deposition in the arteries, supporting overall cardiovascular health.
Additionally, vitamin D has been shown to support general well-being and may assist in regulating the body’s natural processes during menopause.
You Can Make Menopause More Comfortably
Menopause and perimenopause can present challenges, and it’s normal to experience symptoms that may affect your daily life.
Proper nutrition can play a vital role in supporting your body’s natural processes during this transition. Nutrients such as magnesium, omega-3s, and probiotics are important for maintaining overall well-being and supporting healthy hormone regulation.
Some research suggests that zinc may have a role in the timing of menopause, although further studies are needed to confirm this effect.
While hormonal treatments are available and may help alleviate symptoms, many women find that maintaining a nutrient-rich diet or considering supplements may provide additional support during this time of change.
Though menopause can be a challenging period, making mindful health choices can help ease symptoms and support your overall wellness.
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
