Supplements for menopause symptoms

A growing body of scientific research shows that certain vitamins, minerals and fatty acids play a role in bodily processes that can be put under strain during menopause. Experience also shows that high-quality supplements help many women by relieving symptoms or creating a better sense of balance.
 
However, every body is different. The effectiveness of supplements is influenced by factors such as gut health, diet, stress and lifestyle. It is therefore important not to view supplements in isolation, but to use them in a considered and personalised way.
 
On this page, you will find an overview of supplements that are often used during menopause. We will discuss which basic supplements provide good support for many women, and which additional supplements can offer targeted help for specific symptoms.

Free delivery on orders over 43 pond.

Supplements are not a substitute for a healthy diet or lifestyle. They are intended to address deficiencies when necessary and provide extra support for your body. A healthy foundation also improves the absorption and processing of nutrients, ensuring that supplements and any medications are more effective.

• Check your diet first: Aim to obtain as many nutrients as possible from whole foods.
• Avoid overdosing: Some vitamins and minerals can be harmful if consumed in excess.
• Seek advice from a doctor or specialised therapist: This is particularly important if you are taking medications, such as anticoagulants, or have specific health concerns. A doctor can assess potential interactions, while a hormone or orthomolecular therapist can help determine optimal levels and provide personalised support.

Deficiencies can also occur because your body uses more nutrients in certain situations. For example, during periods of stress, you may require more magnesium and B vitamins. As magnesium is involved in over 300 processes in the body, a deficiency can arise more easily. Scientific research indicates that these deficiencies in your diet can accelerate the ageing process, along with associated symptoms and conditions.

Certain vitamins and minerals deserve extra attention during menopause. Calcium, magnesium, and vitamin D are crucial for bone formation, while omega-3 fatty acids are essential for supporting hormonal balance, reducing inflammation, and maintaining healthy blood pressure. Additionally, the production and conversion of hormones require cofactors and coenzymes (e.g., vitamin B, magnesium, and omega-3).

For women going through menopause, these three supplements form an important foundation. They support essential processes in the body and are often used as maintenance during this life stage.

Vitamin D

Vitamin D helps maintain strong bones and supports calcium absorption. Your body primarily produces vitamin D through exposure to sunlight, but during menopause, it can become harder to build up sufficient levels as your skin converts sunlight less efficiently. Doctors often use a threshold of 50 nmol/L as adequate. Scientific research and practical experience show that some women experience fewer symptoms with levels between 80 and 100 nmol/L.

It is advisable to combine vitamin D with vitamin K. Vitamin K ensures that calcium is directed to the correct areas in the body, such as your bones.

Omega-3 fatty acids

Omega-3 fatty acids support various processes in the body. They play a role in the immune system, contribute to cardiovascular health, and help maintain healthy cells. The fatty acid profile in cells partly determines how permeable a cell is, which is important for oxygen exchange, energy production, and detoxification. Some women report feeling more balanced as a result. It is important to maintain a balance between omega-3 and omega-6, as these influence the body's inflammatory response.

Magnesium

Magnesium is involved in numerous processes in the body, such as energy production, muscle function, and relaxation. During menopause, the need for magnesium may increase due to hormonal fluctuations and higher stress levels. Some women find that magnesium helps with muscle tension, restlessness, or sleep problems.

Supplements may be relevant if:

• You don’t always get enough nutrients from your diet;
• Your body could use extra support, for example, during hormonal fluctuations;
• You experience symptoms that may be linked to an increased need for certain nutrients;
• Blood tests reveal a deficiency;
• You have received advice from a doctor or healthcare provider.

Not sure which treatment is right for you? The intake consists of a medical questionnaire about your symptoms, medical history, and treatment preferences. Your answers provide the doctor with a complete picture of your situation and treatment preferences. Within 48 hours, you will receive personalised product advice.

Why an intake helps:

• The intake costs 43 pond.
• You receive personalised advice from one of our doctors tailored to your symptoms and health situation.
• You can indicate whether you have a treatment preference or leave the choice to the doctor.
• You start with a treatment that matches your symptoms, avoiding unnecessary medication or supplements.
• You can ask your treating doctor questions about the advice via chat, both before starting and during the treatment.

Solgar has been developing nutritional supplements based on scientific research for over 75 years. The brand works with nutrition scientists to create supplements with high-quality ingredients and no unnecessary additives.

The supplements are produced in small batches to ensure quality and freshness. Where possible, Solgar uses natural, sustainable, and plant-based ingredients. Many supplements are vegan, gluten-free, and lactose-free, making them suitable for various dietary preferences. They are also free from genetic modification (non-GMO).

Nutritional supplements are a complement to a healthy and balanced diet. They are not a substitute. Additionally, there are several points to keep in mind:

• Supplements are not a quick fix: Allow time. You typically use a supplement for at least three months to notice its effects. There is a distinction between supplements used long-term to address deficiencies (such as vitamin D or omega-3) and supplements aimed at relieving symptoms. The latter are gradually phased out over time.
• Pay attention to timing: Some supplements should be taken with meals, while others should not. Food can influence absorption. The timing of intake can also vary by supplement. We explain the best timing for each supplement.
• Don’t buy just anything: Pay attention to the form of the supplement and whether it is easily absorbed. Also, check the composition. Many store-bought supplements contain unnecessary additives. Preferably choose supplements that align with your symptoms. Our selection tool can help with this.
• Focus on quality: Opt for supplements without unnecessary additives, such as sweeteners (e.g., sucralose, fructose, saccharose, or dextrose). Read the package insert carefully to know what to watch out for.

De bodem bereikt?!

Is vitamin B12 deficiency a risk factor for cardiovascular disease in vegetarians? - PubMed

Magnesium Status and Stress: The Vicious Circle Concept Revisited - PubMed

Low micronutrient intake may accelerate the degenerative diseases of ageing through allocation of scarce micronutrients by triage - PubMed

Vitamin D for health: a global perspective - PubMed

Immunomodulatory Effects of Omega‐3 Fatty Acids: Mechanistic Insights and Health Implications - PMC

The importance of the ratio of omega-6/omega-3 essential fatty acids - PubMed