Supplements and Vitamins for Menopause

Nutrient needs change with age, and vitamins and supplements can support women’s health and wellness as the body undergoes physiological changes during menopause. Some may help reduce common menopausal symptoms, while others can help strengthen muscles and bones that progressively weaken from hormonal fluctuations. Along with implementing healthy lifestyle choices, taking vitamins and supplements can help women holistically enhance their health later in life. However, due to the risk of potential drug interactions, women should consult with a doctor before starting any new medications.

Benefits of Taking Vitamins and Supplements During Menopause

Between the ages of 45 and 55, the body’s production of estrogen, progesterone, and testosterone decreases. This is known as perimenopause, which can begin for some women as early as their 30s.⁽¹⁾ During this time, menstrual cycles become more irregular until the menopause stage, which begins one year after a woman’s final period. 

Common menopausal symptoms include hot flashes, sleep disturbances, vaginal dryness, and mood shifts. Although evidence is limited, taking certain vitamins and supplements may serve as a complementary approach to help reduce these age-related symptoms, many of which start during perimenopause.⁽²⁾

Declining hormone levels during menopause can also increase the risk of osteoporosis, heart disease, stroke, arthritis, and other health conditions.⁽³⁾ Taking vitamins and supplements that support bone strength, muscle mass, immunity, and heart health may benefit women during menopause by helping protect against disease.

Top 3 Nutrients for Women During Menopause

As women enter menopause, the following three vitamins and minerals become increasingly important to maintain overall health:⁽⁴⁾⁽⁵⁾

1. B Vitamins

B vitamins are particularly important for women in menopause. They support metabolism, cognition, nervous system function, bone mineral density, and cardiovascular health.

• Vitamin B6: Vitamin B6 supports brain function and helps produce the chemical serotonin, also called the happy hormone.⁽⁶⁾ As serotonin levels decrease in menopause, women become more prone to mood changes and depression. Women older than 50 are recommended to get 1.5 milligrams (mg) of vitamin B6 daily.

• Vitamin B12: It’s recommended that women over the age of 50 get 2.4 micrograms (mcg) of vitamin B12 every day. This vitamin is essential for bone strength, red blood cell production, and DNA formation.⁽⁷⁾

• Vitamin B9: Vitamin B9, also referred to as folate or folic acid, may help reduce hot flashes during menopause. However, further study is needed to confirm these claims.⁽⁸⁾⁽⁹⁾ 
  

2. Vitamin D

In addition to promoting bone health, some research suggests that vitamin D may increase quality of life in menopausal women by lowering disease risk and reducing psychological symptoms. Women between the ages of 51 and 70 need 600 international units (IU) of vitamin D daily. The recommended daily intake increases to 800 IU of vitamin D for women over the age of 70. The supplement is available as vitamin D2 or vitamin D3. Patients should speak with a healthcare provider about which option is best for their specific health needs.

3. Calcium

Women’s bone mineral density decreases by approximately 1% each year after menopause due to a drop in estrogen. Women ages 51 and older need 1,200 mg of calcium every day to maintain optimal bone health. Dietary sources of calcium are recommended over supplements to meet daily nutritional needs. However, supplements may be appropriate if a person is unable to meet the recommended daily intake through food.⁽¹⁰⁾

Not all menopausal women require supplementation. It’s crucial to consult with a healthcare provider to see if supplements are necessary to address any nutrient deficiencies.

Other Vitamins to Support Menopausal Health

Additional vitamins that contribute to women’s health during menopause include the following:

1. Vitamin A: Vitamin A supports immunity, cell function, vision, reproductive health, and bone growth.⁽¹¹⁾

2. Vitamin C: Along with building bone mineral density, vitamin C protects against photoaging from exposure to ultraviolet (UV) rays. It also promotes collagen formation, the progressive loss of which during and after menopause can result in skin changes.⁽¹²⁾

3. Vitamin E: In addition to supporting bone health and potentially reducing hot flashes, a study published in Nutrients showed that postmenopausal women diagnosed with insomnia experienced improvements in sleep quality after taking vitamin E for one month.⁽¹³⁾ However, experts warn that vitamin E can increase the risk of bleeding when taken in high supplemental doses.⁽¹⁴⁾

Natural Supplements for Menopause

There is not enough scientific evidence to categorically support the use of herbs and supplements in pro

moting women’s health. Data is also lacking regarding the safety of many of these products. That said, the following is a list of supplements that have been explored as natural remedies for menopausal symptoms and their potential risks.^(2)(15)

1. Black Cohosh: Black cohosh has shown potential in reducing hot flashes and psychological symptoms associated with menopause. However, studies lack high-quality evidence. The herb can also increase the risk of liver failure and other serious adverse effects and may therefore be advised against.

2. Dong Quai: Traditionally, dong quai has been used as an alternative medicinal treatment for health issues related to menstruation and menopause. However, research on the herb is minimal; therefore, its efficacy cannot be determined. Dong quai does not appear to reduce vasomotor symptoms and may interfere with blood-thinning medications.⁽¹⁴⁾

3. Evening Primrose Oil: One study published in the Journal of Menopausal Medicine showed that evenin

   g primrose oil reduced night sweats in menopausal women but had no effect on hot flashes.⁽¹⁶⁾ The supplement may cause gastrointestinal discomfort and pose serious side effects when used with certain medications.⁽¹⁷⁾

4. Flaxseed: While research findings have been inconsistent, flaxseed does not appear to improve sexual function in menopausal women or vasomotor symptoms in postmenopausal women. Flaxseed and flaxseed oil can cause side effects, and eating raw flaxseed may be toxic.⁽²⁾

5. Ginseng: A systematic review found that ginseng may improve hot flashes and quality of life among menopausal women. However, no changes were noted in sexual function or hormone levels.⁽¹⁸⁾ Ginseng may also help relieve psychological symptoms and sleep issues during menopause, but more in-depth research is needed to confirm the supplement’s potential benefits.⁽¹⁵⁾

6. Kava: Kava has been purported to improve sleep quality and reduce anxiety and mood changes, all of which are common during menopause. However, experts caution that kava can produce serious side effects, including death.⁽¹⁹⁾

7. Probiotics: Probiotics can help improve vitamin and mineral absorption as women age. Some research also suggests they may increase bone mineral density in postmenopausal women, although no definitive conclusions have been made.⁽²⁰⁾

8. Red Clover: Red clover may have a small effect on hot flashes and other menopausal symptoms, but research is limited. The supplement is not recommended for people who are pregnant or breastfeeding.^(15)(21)

9. Soy: Containing phytoestrogens, soy has been studied for its potential effects on vasomotor symptoms and sexual function. While women may experience minor improvements in menopausal symptoms, research fi

   ndings have been inconsistent. Soy extracts may also pose potential health risks with long-term use.^(2)(14)

10. St. John’s Wort: St. John’s wort is known for its depression-reducing effects. Although no definitive claims can be made, women may experience relief from common menopausal symptoms. The supplement is also sometimes used with black cohosh. St. John’s wort can interact with certain medications, with potentially fatal effects.^(15)(22)

11. Turmeric: Turmeric contains curcumin, which is responsible for its yellow coloring. It may support women’s health by reducing inflammation. Limited research also suggests that curcumin supplementation may minimize hot flashes in postmenopausal women. While it’s believed to be safe when ingested or applied topically as directed, no definitive recommendations can be made regarding its safety or potential benefits.^(23)(24)

Why take vitamins and supplements for menopause relief?

Supplements should not be considered a substitute for medical treatment. However, when approved by a doctor, certain vitamins, minerals, and herbs can further support women’s health as they enter menopause and beyond.

Other forms of supplementation include HRT treatments, which restore declining levels of estrogen and progesterone during menopause. DHEA supplements may also be recommended to increase women’s testosterone levels. These supplements can help strengthen muscles and bones, increase metabolism, and reduce vaginal dryness, among other benefits. Giving the body the supplements it needs to maintain healthy levels of hormones, vitamins, minerals, and other essential nutrients can help prevent diseases and improve quality of life.