Menopause supplements to help manage symptoms

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

And as far as symptoms go — 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 Y supplements for menopause might be a way to help women be at their best.

A health care provider should be the first step in potentially adding supplements to any diet. To prepare for that conversation, here are a few popular supplements for menopause, and what we know so far about their effects on health.

En este artículo:

• Menopause symptoms
• Black cohosh for hot flashes
• Calcium for bone loss from menopause
• Collagen for menopausal support
• Menopause supplements for joint pain

Menopause symptoms

Menopause can be broken down into three stages: perimenopause, menopause and postmenopause.⁴ The main part of the process mostly happens between ages 45 and 55, and it’s usually marked by a full year elapsing after the natural end of the menstrual cycle.⁵

The experience of menopause can vary a lot from person to person. The whole process can take anywhere from seven to 14 years to complete. The duration and symptoms are both 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, vice president of Medical Affairs and Mental Health at HerMD.⁷ The body's new hormonal irregularity has a limited range of effects. Then in full menopause, lower estrogen stores begin to affect different elements of the body.

According to the North American Menopause Society, symptoms of menopause include:

• Hot flashes
• Difficulty sleeping
• 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 such as loss of bone density and weakening pelvic support — and changes to cardiovascular health.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

On the other hand, some people turn to over-the-counter supplements as an alternative. Whichever path you choose, it's important to first speak with a health care provider about the benefits and risks for your situation.

Black cohosh for hot flashes

Up to three out of four North American menopausal women may experience hot flashes.¹² There’s some conflicting evidence suggesting that a supplement known as black cohosh may help manage this.¹³ Recent review studies say there is insufficient evidence to support or oppose the use of black cohosh for menopausal symptoms. Other medical bodies, such as the American College of Obstetricians and Gynecologists (ACOG) and the North American Menopause Society, indicate that data does not show that black cohosh is effective in reducing symptoms or that it is unlikely to be beneficial.^14,15,16

Black cohosh — Cimicifuga racemosa — is a plant that is part of the buttercup family, primarily found in the eastern and midwestern regions of North America. It is taken orally in powder, liquid or pill form.¹⁷

While the benefits of black cohosh are still debated, it does come with very few known interactions and mild side effects.¹⁸ In the United States, black cohosh is most widely studied in its formulation known as Remifemin.¹⁹ Researchers believe that it doesn’t produce estrogen but instead may stimulate neurotransmitter receptors linked with hot flashes.²⁰

One supplement you might consider for this is Nature’s Bounty Black Cohosh, available as a capsule.

Calcium for bone loss from menopause

Loss of bone density is known as osteoporosis or osteopenia depending on its severity. It affects women - especially those in postmenopause - at a rate four times higher than men.²¹ This is because estrogen prevents bones from weakening, and estrogen production decreases during menopause.²²

Although the use of calcium supplements for menopause has conflicting data, some research does suggest that these supplements are associated with less bone mineral density loss over time. It should be noted that calcium supplementation doesn't seem to change the risk of bone fractures.²³

Dr. Krychman recommends eating calcium-rich or fortified foods such as yogurt, cheese, milk and ice cream, as well as other foods, such as broccoli, that are high in calcium. Health care providers concerned that a patient is not receiving enough dietary calcium may recommend taking supplemental calcium.²⁴ Because vitamin D helps the body absorb calcium, many combination supplements contain both to support bone health.²⁵

Supplements with calcium include CVS Health Calcium Tablets, Nature’s Bounty Calcium with Vitamin D Softgels y Citracal Maximum Plus Calcium Citrate With Vitamin D3.

Collagen for menopausal support

The American Academy of Dermatology notes that 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.²⁶

When it comes to skin care and menopause, Dr. Krychman is a big proponent of traditional methods: avoiding the sun during periods where the UV index is high, wearing sunscreen and staying hydrated.

Some research does suggest collagen supplements may contribute to reducing or delaying the appearance of skin aging.²⁷

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.²⁸ There is some evidence that collagen peptides may also increase bone mineral density of part of the spine in postmenopausal women, though more studies will need to be performed to confirm the extent of these results.²⁹

Supplements that contain collagen include Vital Proteins Collagen Peptides, CVS Health Collagen Powder y Ancient Nutrition Multi Collagen Protein.

Menopause supplements for joint pain

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 all stages of menopause.³⁰

Data on supplements for joint pain — specifically, glucosamina, often combined with chondroitin - is mixed. But some evidence indicates that glucosamine may help with reducing joint pain.³¹

Supplements containing glucosamine and chondroitin include CVS Health Glucosamine Chondroitin Caplets y Nature’s Bounty Glucosamine Chondroitin Complex Capsules.

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