Supplements and managing menopause symptoms

Menopause is a natural part of aging. While it might come with some uncomfortable moments, many people strive to view it in a positive light: a gateway to a new phase of life.¹

And as far as symptoms go — including hot flashes, changes in sleep patterns² - it may be possible to manage some of them. Lifestyle changes (such as not smoking) can help ease hot flashes, while exercise may reduce the risk of osteoporosis.³ And supplements might be a way to help you be at your best.

Speaking with a health care provider should be the first step in potentially adding supplements to any diet.

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Menopause symptoms

The word "menopause" refers to a point in time when someone has gone 12 consecutive months without menstruation. The transitional period before menopause is called perimenopause, and the time after menopause is called postmenopause.⁴ The main part of the process mostly happens between ages 45 and 55.⁵

The experience can vary a lot from person to person. The whole process can take anywhere from 7 to 14 years to complete. The duration and symptoms are affected by some things you can't change, such as your age, race and ethnicity. Some lifestyle choices, such as caffeine consumption and smoking, also matter for symptom management.⁶

The first stage, perimenopause, is “kind of puberty in reverse,” according to Michael Krychman, MDCM (Doctor of Medicine and Master of Surgery), vice president of Medical Affairs and Mental Health at HerMD.⁷ The body's new hormonal irregularity has a limited range of effects. Then during postmenopause, lower estrogen stores begin to affect different elements of the body.

Symptoms of perimenopause include the following:

• Difficulty sleeping
• Hot flashes
• Memory problems
• Mood disturbances
• Sequedad vaginal
• Aumento de peso⁸

Some of these symptoms may go away when a person enters postmenopause. Menopause can also bring changes to body composition, which can lead to additional symptoms like loss of bone density and weakening pelvic support structure.⁹

Hormone replacement therapies, which are only available as prescription treatments,¹⁰ can offset some of these symptoms. But they do come with side effects, and they are not for everyone.¹¹

As always, it’s important to first speak with a health care provider about the benefits and risks for your situation.

Bone loss from menopause

Loss of bone density is known as osteoporosis or osteopenia depending on its severity. It affects people in postmenopause at a higher rate than others.¹² This is because estrogen prevents bones from weakening, and estrogen production decreases after menopause.¹³

Dr. Krychman recommends eating calcium-rich or fortified foods, such as cheese, milk and yogurt, as well as other high-calcium foods, such as broccoli. Health care providers concerned that a patient is not receiving enough dietary calcium may recommend taking supplemental calcium.¹⁴ Because vitamin D helps the body absorb calcium, many combination supplements contain both to support bone health.¹⁵

Supplements that contain calcium.

Collagen and menopause

Menopause may cause skin changes, in part because of a reduction of collagen in the skin. This can lead to dry, thin and slack skin, which may mean easier bruising and slower healing of wounds, among other aesthetic changes.¹⁶

When it comes to skin care and menopause, Dr. Krychman is a big proponent of traditional methods: avoid the sun during periods when the ultraviolet (UV) index is high, wear sunscreen and stay hydrated. In addition, collagen supplements may contribute to reducing or delaying the appearance of skin aging.¹⁷

As a supplement, collagen may also be sold as collagen peptides, which is a form of collagen that has been broken down and is easier to absorb.¹⁸

Supplements that contain collagen.

Joint pain and menopause

The exact relationship between menopause and joint pain remains unclear, especially since other factors, such as bone health, smoking and increased body mass, can cause it, too. Research does recognize, however, the presence of joint pain during perimenopause and postmenopause.¹⁹

Data on supplements for joint pain (specifically, glucosamine, often combined with chondroitin) is mixed. But some evidence indicates that glucosamine may help with reducing joint pain.²⁰

Always speak to your health care provider. There are different options to consider if they recommend a supplement to help with joint pain.

Supplements that contain glucosamine.

The biggest takeaway from Dr. Krychman is that people experiencing menopause symptoms have options. "The biggest myth about menopause is that [you] have to just grin and bear it," he says. While the process is part of life, the discomfort doesn't have to be.

Este contenido es solo para fines informativos y no constituye un asesoramiento médico. Consult your health care provider before taking any vitamins or supplements and prior to beginning or changing any health care practices.