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Menopause Supplements

Supplements can play a supportive role in managing both menopause symptoms and weight loss. While they should not be seen as a replacement for a balanced diet and exercise, some have been shown to help alleviate menopause symptoms and assist with weight management. Consult with a healthcare provider before starting any new supplements.

Here are some menopause supplements to try under the direction of your physician:menopause supplements

  1. Phytoestrogens (Plant-Based Estrogens)
  • Examples: Isoflavones (from soy), lignans (from flaxseeds), red clover.
  • Benefits: Phytoestrogens mimic the action of estrogen in the body and may help alleviate hot flashes, night sweats, and other symptoms of menopause by providing mild estrogen-like effects. They may also support bone health.
  • How it helps with weight loss: Some studies suggest that phytoestrogens can help balance hormone levels, which may reduce fat accumulation in the abdomen.
  • Sources: Soybeans, edamame, tofu, tempeh, flaxseeds, and red clover supplements.
  • Amount per day: 40 – 80 mg soy foods (about 1-3 servings soybased foods) or 40-80 mg red clover
  1. Black Cohosh
  • Benefits: Black cohosh is one of the most studied herbs for managing menopause symptoms, particularly hot flashes, mood swings, and sleep disturbances.
  • How it helps with weight loss: Though not linked to weight loss, by alleviating menopausal symptoms like hot flashes, it can reduce stress and improve sleep, which are crucial for weight management.
  • Amount per day: 40 – 80 mg
  1. Vitamin D
  • Benefits: Vitamin D is essential for bone health and has been linked to better immune function. It also helps with calcium absorption, which is critical post menopause due to the increased risk of osteoporosis.
  • How it helps with weight loss: Some studies suggest that low vitamin D levels may be associated with increased body fat, especially abdominal fat. Supplementing with vitamin D may help improve fat metabolism.
  • Sources: Sunlight exposure, fortified foods, and supplements vitamin D3/Cholecalciferol. Magnesium L – Threonate and Magnesium Glycinate, are both well tolerated and would vary based on your needs.
  • Amount per day: amount needed to keep your levels in the 50s – start with 1000 – 2000 IU 
  1. Calcium
  • Benefits: Postmenopausal women are at increased risk of osteoporosis, so calcium is vital for maintaining bone density and preventing fractures.
  • How it helps with weight loss: Calcium is believed to play a role in fat metabolism, and some studies suggest that it may help reduce fat absorption and increase fat breakdown, particularly in the abdomen.
  • Sources: Dairy products, fortified plant-based milk (almond, soy), leafy greens, and supplements
  • Amount per day: 1000 mg, 1200 mg for >50 years old
  1. Omega-3 Fatty Acids (Fish Oil)
  • Benefits: Omega-3 fatty acids, especially EPA and DHA, have anti-inflammatory properties and can help alleviate mood swings, depression, and anxiety—common symptoms during menopause.
  • How it helps with weight loss: Omega-3s may help reduce inflammation and improve insulin sensitivity, which can promote weight loss and help with fat distribution.
  • Sources: Fatty fish like salmon, mackerel, and sardines, flaxseeds, chia seeds, walnuts, and fish oil supplements.
  • Amount per day: 250 mg DHA and EPA
  1. Magnesium
  • Benefits: Magnesium is crucial for maintaining healthy muscle and nerve function. It may help reduce anxiety, improve sleep quality, and reduce the frequency of hot flashes.
  • How it helps with weight loss: Magnesium may help regulate insulin sensitivity and blood sugar levels, both of which are key in managing weight and reducing belly fat.
  • Sources: Leafy greens, nuts, seeds, whole grains, and magnesium supplements
  • Amount per day: 320 mg
  1. Vitamin B Complex
  • Benefits: B vitamins, including B6, B12, and folate, are important for energy production, mood regulation, and metabolism. B6 can also help reduce irritability and fatigue.
  • How it helps with weight loss: B vitamins are involved in the metabolism of carbohydrates, fats, and proteins. A deficiency in these vitamins can slow down metabolism, potentially hindering weight loss.
  • Sources: Whole grains, eggs, meat, legumes, leafy greens, and B-complex supplements.
  • Amount per day: RDA for each B vitamin
  1. Probiotics
  • Benefits: Probiotics can help with digestive health and improve gut bacteria balance, which can be disrupted during menopause.
  • How it helps with weight loss: A healthy gut microbiome is linked to better metabolism and fat storage regulation. Probiotics may help balance appetite-regulating hormones and promote healthy weight.
  • Sources: Yogurt, kefir, sauerkraut, kimchi, and probiotic supplements.
  • Amount per day: supplements should contain 10 – 20 billion cfu
  1. Green Tea Extract
  • Benefits: Green tea extract is rich in antioxidants, particularly catechins like EGCG (epigallocatechin gallate), which have been shown to promote fat oxidation and improve metabolism.
  • How it helps with weight loss: Green tea extract can boost fat burning, especially when combined with exercise, and it may help reduce abdominal fat.
  • Sources: Green tea, matcha powder, and green tea extract supplements.
  • Amount per day: 250 – 500 mg per day taken with food
  1. Cinnamon (ground)
  • Benefits: Cinnamon has been shown to help regulate blood sugar levels, reducing insulin resistance and cravings for sugary foods.
  • How it helps with weight loss: By improving blood sugar levels and reducing insulin spikes, cinnamon can help with weight control, particularly by decreasing belly fat.
  • Sources: Ground cinnamon in food, cinnamon supplements.
  • Amount per day: 1-2 tsp per day.
  1. Ginseng
  • Benefits: Ginseng may help with menopausal symptoms like fatigue, hot flashes, and mood swings. It’s also known for its potential to improve energy levels and stamina.
  • How it helps with weight loss: Ginseng has been shown to increase thermogenesis (fat burning) and may help reduce body fat, particularly in the abdominal region.
  • Sources: Ginseng root, ginseng supplements.
  • Amount per day: no recoomendation but studies range from 300 mg to 3000 mg

12.  Turmeric (Curcumin)

  • Benefits: Curcumin, the active compound in turmeric, has powerful anti-inflammatory and antioxidant properties.
  • How it helps with weight loss: Chronic inflammation is linked to weight gain, especially abdominal fat. Turmeric may help reduce inflammation and support healthy weight loss.
  • Sources: Turmeric root, turmeric supplements, look for 95% curcuminoids
  • Amount per day: 500 to 1000 mg
  1. Chromium
  • Benefits: Chromium is a trace mineral that helps regulate blood sugar levels by enhancing insulin action. This can help manage cravings and stabilize blood sugar during menopause.
  • How it helps with weight loss: Chromium has been shown to reduce food cravings, particularly for sugary and high-carb foods, and may help in reducing fat, especially around the waistline.
  • Sources: Meat, whole grains, broccoli, and chromium supplements.
  • Amount per day: 20 mcg
  1. Creatine
  • Benefits: Can help to preserve muscle mass, boosting brain function (reducing brain fog/fatigue), and potentially improving mood and bone health, especially when combined with strength training.
  • How it helps with weight loss:
  • Sources: Take 30 to 90 minutes before exercise
  • Amount per day: 5 g creatine mono

When purchasing menopause supplements, choose larger companies with good reviews that back their claims with research. You can also visit here for results on independent testing of supplements.

Don’t forget to book an appointment today for your personalize plan to navigate menopause and discuss the appropriate menopause supplements for you!