Soothing Menopause Symptoms With Natural Supplements

Taking herbs and vitamins can help ease menopause symptoms like hot flashes and night sweats. Some herbs like black cohosh and chaste tree berries help with hormonal imbalance, while others like ashwagandha are a natural mood enhancer for menopause.

Vitamins and herbs work with your body to rebalance hormones, rather than masking symptoms. They can also reduce the need for hormone replacement therapy.

Black Cohosh

Black cohosh (Actaea racemosa), a flowering plant in the buttercup family native to eastern North America, has long been cherished for its benefits and uses as a women’s herb. It is believed to help alleviate the symptoms of menopause, including hot flashes.

Its use has been supported by a number of clinical trials. However, more high-quality studies are needed to confirm a direct cause-and-effect relationship between the herb and menopause symptoms.

The root and rhizomes (underground stem) of the black cohosh plant are used for medicinal purposes. The herb contains compounds that act like estrogen, which may be partly responsible for its benefits to menopause symptoms.

You can find black cohosh in a variety of supplements, including capsules, tablets, liquid tinctures and dried root to make tea. Choose a supplement that is USP Verified to ensure it contains the correct amounts of the ingredients listed on its label. For best results, start with a dosage of 40 to 80 milligrams of a standardized extract, taken twice per day.

Red Clover

Red clover (Trifolium pratense) contains nutrients called isoflavones that act like estrogen and may help relieve the symptoms of menopause. These include hot flashes and night sweats, as well as bone loss and weight gain. Studies show that women who take isoflavones experience less of these symptoms than those who don’t.

Another benefit of red clover is that it can help prevent atherosclerosis and other cardiovascular problems, especially in postmenopausal women. Research has shown that red clover can improve cholesterol and triglyceride levels in these women.

Red clover is also used to promote healthy skin and hair. It has been found to increase collagen and reduce the appearance of fine lines and wrinkles. It is often combined with other herbs, vitamins and minerals as part of a hormone balance supplement or menopause support supplement. These include B vitamins, magnesium, calcium and soya isoflavones. Talk to your doctor about what supplements are right for you. Be sure to tell them about any other herbal remedies and natural extracts you are taking.

Ashwagandha

Ashwagandha is a potent herb revered for centuries as a natural panacea. It may help boost estrogen levels and alleviate menopause symptoms, including hot flashes and fatigue. It may also reduce stress and help promote sleep and mood stability. In fact, it has been found to affect GABA receptors and reduce nervous system activity, giving it a tranquilizing effect. It may also increase testosterone levels in men, and encourage thyroxine production, which supports thyroid health.

In a small clinical trial, participants took 300mg of ashwagandha root extract twice daily for an eight-week period. They reported a decrease in the frequency of hot flashes and other menopause symptoms, and indicated an overall improved quality of life. If natural herbs are not for you then try Menophix!

Magnesium

A magnesium rich diet and supplementation can help reduce symptoms of perimenopause such as bloating, mood swings, menstrual migraine, and insomnia. Magnesium is an essential mineral for your heart health, and helps metabolise food to turn it into energy. It’s also a natural sleep aid, improving insomnia and reducing melatonin levels at night which decrease during perimenopause. It’s recommended to get 320 mg of magnesium per day from diet or supplements. Magnesium is available in a variety of forms such as citrate, chloride, maleate, and glycinate however the most well-absorbed form of magnesium is Magnesium glycinate.

It is bound to glycine which enhances its bioavailability and makes it gentle on the stomach without any laxative effects. Magnesium glycinate has calming properties and has been shown to support muscle function, reduce anxiety and improve mood stability. It has also been shown to promote cardiovascular health and insulin sensitivity. Magnesium can interact with some medications, so please consult your GP before taking it.