Best Supplements for Menopause

Menopause is a natural part of life that can bring a mix of physical and emotional changes. As hormone levels shift, you may experience different things like hot flashes, mood swings, trouble sleeping, digestive issues, skin changes, and weaker bones.

While navigating these changes can be challenging, finding the right supplements to support your body can make a world of difference. Let’s explore the best supplements for menopause designed to address common menopausal concerns to help smooth your transition and promote healthy aging.

Calcium and Vitamin D

Calcium and vitamin D are essential for maintaining strong bones. During menopause, estrogen levels decline, which can lead to decreased bone density. At age 51, women need more calcium, with the daily requirement going up from 1,000 mg to 1,200 mg.

Meanwhile, getting adequate amounts of vitamin D is important during menopause as it helps increase calcium absorption. However, it's challenging to get enough of this essential nutrient from food alone. While some foods like fatty fish, fortified dairy products, and egg yolks contain vitamin D, the amounts you eat may be inadequate to meet daily needs, especially for women going through menopause.

Our Vitamin Code Grow Bone System is a clinically studied comprehensive formula designed to maintain healthy bones as you age and support bone growth.† It provides Vitamin Code Grow Bone Calcium and Growth Factor S, along with vitamin D3, vitamin K2, and magnesium to help promote absorption. †

Probiotics

Reduced estrogen and progesterone levels during menopause can affect the gut, leading to issues like bloating and constipation. Probiotics, particularly those combined with prebiotics, can help address digestive issues by promoting a healthy balance of gut bacteria, enhancing digestion, and supporting regular bowel movements.

Hormonal changes during menopause can also affect urinary and vaginal health. Certain strains of probiotics like L. reuteri and L. fermentum can help maintain the natural balance of bacteria to support women’s health.

Dr. Formulated Probiotics Once Daily Women's provides 50 Billion CFU of 16 diverse probiotic strains including L. reuteri and L. fermentum to support women’s unique needs.† We’ve also included an organic whole food prebiotic fiber blend to promote the growth of good bacteria, which can help support healthy digestion.† 

Magnesium

The hormonal shifts that take place during menopause can often bring about sleep issues. Magnesium has a calming effect on your nervous system and can promote relaxation to help you manage these challenges.

In fact, studies have found that supplementation with magnesium may improve the duration of sleep along with sleep quality.

Made with citrus pectin and no added sugars, our Dr. Formulated Magnesium Gummies provide 400 mg of magnesium per serving, providing high-quality stress & sleep support.†

Omega 3’s

Omega-3 fatty acids are important for brain health and may help support mood stability and ease hot flashes during menopause. One recent review found that omega-3 supplementation helped regulate mood changes and eased stress for women going through menopause.

While more research is needed, one recent study found that when combined with vitamin E, omega-3 fatty acids may help reduce the frequency and severity of hot flashes in menopausal women.

Our Minami Omega-3 Fish Oil provides 850 mg of omega-3s in just one softgel with a clean orange flavor with no fishy aftertaste.  Our fish oil includes EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and DPA (docosapentaenoic acid) which play important roles in maintaining brain and body health.†

Collagen

As your estrogen levels decline, so does your body’s natural production of collagen. Collagen is a key structural protein found in your skin, supporting elasticity, hydration, and overall appearance.

Collagen supplements have been shown to improve skin hydration and elasticity leading to a more youthful appearance. Our Grass Fed Collagen Peptides Powder provides 20 grams of grass-fed and pasture-raised collagen and 1.5 Billion CFU of probiotics. The formula easily mixes into hot or cold beverages and can even be used in your favorite baking recipes.[1] †

The Bottom Line

Menopause is a natural part of aging, but it doesn’t have to wreak havoc on your quality of life. With the right supplements, you can support your body’s needs and continue to live vibrantly.

Garden of Life offers a range of high-quality supplements designed to address the unique challenges of menopause, promoting healthy aging and overall well-being.[2] †

References:

1. Office of Dietary Supplements-Calcium. NIH Office of Dietary Supplements. U.S. Department of Health and Human Services. Available at: https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/  (Accessed: July 9, 2024).
    
2. You S, Ma Y, Yan B, Pei W, Wu Q, Ding C, Huang C. The promotion mechanism of prebiotics for probiotics: A review. Front Nutr. 2022 Oct 5;9:1000517. doi: 10.3389/fnut.2022.1000517. PMID: 36276830; PMCID: PMC9581195.
    
3. Wu LY, Yang TH, Ou YC, Lin H. The role of probiotics in women's health: An update narrative review. Taiwan J Obstet Gynecol. 2024 Jan;63(1):29-36. doi: 10.1016/j.tjog.2023.09.018. PMID: 38216265.
    
4. Yijia Zhang, Cheng Chen, Liping Lu, Kristen L Knutson, Mercedes R Carnethon, Alyce D Fly, Juhua Luo, David M Haas, James M Shikany, Ka Kahe, Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study, Sleep, Volume 45, Issue 4, April 2022, zsab276, https://doi.org/10.1093/sleep/zsab276
    
5. Grigolon RB, Ceolin G, Deng Y, Bambokian A, Koning E, Fabe J, Lima M, Gerchman F, Soares CN, Brietzke E, Gomes FA. Effects of nutritional interventions on the severity of depressive and anxiety symptoms of women in the menopausal transition and menopause: a systematic review, meta-analysis, and meta-regression. Menopause. 2023 Jan 1;30(1):95-107. doi: 10.1097/GME.0000000000002098. Epub 2022 Nov 7. PMID: 36576445.
    
6. Feduniw S, Korczyńska L, Górski K, Zgliczyńska M, Bączkowska M, Byrczak M, Kociuba J, Ali M, Ciebiera M. The Effect of Vitamin E Supplementation in Postmenopausal Women-A Systematic Review. Nutrients. 2022 Dec 29;15(1):160. doi: 10.3390/nu15010160. PMID: 36615817; PMCID: PMC9824658.
    
7. Pu SY, Huang YL, Pu CM, Kang YN, Hoang KD, Chen KH, Chen C. Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Nutrients. 2023 Apr 26;15(9):2080. doi: 10.3390/nu15092080. PMID: 37432180; PMCID: PMC10180699.
    

 † These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.