Nutritional supplements

A healthy diet and exercise can help to ease the symptoms of the menopause but you may find that nutritional supplements help as well.

Nothing can replace a nutritious diet but if you find that you have a tendency to snack or grab food whilst on the go then food supplements can help.

They can compensate for those times when your healthy eating plan goes off course!

The menopause is a time when your hormone levels are falling which has a dramatic effect upon your body. Your body experiences a range of physical and psychological changes which can put a strain upon it and lead to a variety of conditions.

A healthy lifestyle will help but there are times when it needs a bit of an extra boost. This is where nutritional supplements can help.

Calcium supplements and bone density

They are particularly useful in regard to bone health. One of the biggest worries of the menopause is a decline in bone density which then increases the risk of osteoporosis.

There are ways of reducing this risk which include hormone replacement therapy (HRT), weight bearing exercise and foods rich in calcium. A further addition is a calcium supplement.

Calcium is vital for bone health and even more so during the menopause. The hormone oestrogen protects the bones against osteoporosis but this protection disappears once oestrogen levels drop.

The longer the period of time without oestrogen the greater the risk of osteoporosis.

So it is a good idea to take a calcium supplement during the menopause. Plus if you take it in combination with magnesium then you may find that it promotes a good night’s sleep as well.

There are several varieties of calcium but the one that will benefit you the most is calcium citrate. This form of calcium is better absorbed by the body than any other form of calcium.

Vitamin supplements

It is vital that you take your recommended daily limit of vitamins to maintain good health. The best way of doing this is through sensible food choices but consider supplementing this with vitamins B, D and E.

These are effective at easing symptoms of the menopause. For example, Vitamin B improves mood swings, Vitamin D aids with the absorption of calcium and Vitamin E helps to ease hot flushes and vaginal dryness.

Vitamin E has a protective effect against heart disease.

Soy products

There is evidence to show that soy products, for example soy protein, are effective at reducing some of the symptoms of the menopause.

One example of this is where soy protein has been found to reduce the number of hot flushes experienced during the menopause.

Another plus factor is that soy products tend to be low in fat which means that they can form part of a healthy diet.

If you are interested in food supplements then speak to a qualified dietician or your GP. But there is no substitute for a well balanced diet.


This stands for ‘dehydroepiandrosterone’ and is a type of steroid which naturally occurs in the bodies of both men and women. It reaches a peak in production in our 20’s and 30’s and starts to fall after that.

This is now available as a synthetic ‘nutritional supplement’ which is marketed as a treatment for the symptoms of the menopause.

It is considered an option for those women who are unable to take hormone replacement therapy (HRT) or who prefer to use an alternative.

Claims are made for its effectiveness in reducing the symptoms of the menopause such as hot flushes, mood swings, tiredness and a loss of libido but further research is needed to substantiate this.

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