Nutrient supplementation to support menopause
Photo by Kateryna Hliznitsova
While eating a balanced meal, exercising, and reducing stress benefit menopause, supplementation may also alleviate symptoms. There are hundreds of natural alternatives to support symptoms at all stages of menopause, but the research on many of these supplements is either mixed or lacking. With the widespread information available, we aim to help you navigate which supplements may be best for you. The products below may be beneficial for most experiencing menopausal symptoms.
Symbiotics
A symbiotic supplement contains both probiotics and prebiotics. While prebiotics are important to feed the bacteria in the gut, probiotics are microorganisms (good bacteria) that benefit the gut. During menopause, the ovaries stop producing estrogen, however, estrogen is still produced in the body by fatty tissue. Gut microbes involved in estrogen metabolism make up what is known as the estrobolome. These microbes create bacterial enzymes such as beta-glucuronidase, an enzyme that helps to detoxify and release estrogen back into the bloodstream (Erdély, et., 2024). Although estrogen is produced in small amounts after menopause, the higher the beta-glucuronidase, the more estrogen will go back into the blood and organ tissues. This imbalance of microbes that are involved with the regulation of estrogen may lead to menopausal symptoms and even gynecological cancers (Hu, et.al., 2023). For this reason, symbiotics can help with a healthy balance of microorganisms in the gut in order to help control the estrogen levels in the body.
How to select a synbiotic supplement:
Look for at least 1 billion colony-forming units containing Lactobacillus, Bifidobacterium, or Saccharomyces boulardii probiotic strains
Look for prebiotics such as inulin, acacia fiber, or psyllium husk
Vitamin D and Calcium
During menopause, there is a high risk of bone loss. Additionally, vitamin D levels are low in those with osteoporosis. Taking vitamin D in sufficient amounts can reduce the risk of osteoporosis. Supplementing with vitamin D is important, especially during winter months or if you don’t spend much time outdoors. Vitamin D is also important to help calcium get absorbed. Calcium is necessary for bone health and to reduce the risk of osteoporosis. However, some studies have shown that calcium supplements can increase the risk of cardiovascular problems (Bolland, et.al., 2008, 2010). This can happen if there is too much calcium in the blood causing it to form crystals and thickening the walls of the arteries affecting blood flow. Therefore, getting enough calcium through the foods you eat instead of supplementing is essential to reduce the risk of bone loss. Refer to the Menopause, Nutrition, and Lifestyle blog for foods containing calcium.
How to select a Vitamin D supplement:
Aim for at least 1000-2000 IU per day in the form of Vitamin D3 (cholecalciferol)
Form may be best in pill, liquid, or sublingual
How to select a Calcium supplement:
Aim for a product that contains at least 1,200 mg / day
Form may be best in pill or capsule
Omega 3 Fatty Acids
Omega 3 fatty acids are beneficial for the body aiding in brain function, eye health, inflammation, and heart disease. It is essential to obtain omega 3 from outside sources - such as food and/or supplements since the body does not make it. Omega 3s have also shown to benefit menopause. There is evidence that omega 3 fatty acids have alleviated hot flashes in menopausal symptoms (Freeman, et.al., 2011). Though, there are mixed reviews and conflicting evidence to prove these results. Certain studies have also found that omega 3 fatty acids can impact depression and anxiety in menopausal disorders (Chae, et.al., 2021). The research is still inconclusive and more studies are required to prove the benefits of omega 3 for menopausal symptoms.
How to select an Omega-3 supplement:
Look for a product containing the bioactive ingredients of EPA and DHA
Aim for at least 600 mg of EPA and DHA
Interested in learning more about what supplements may be beneficial for your menopausal symptoms?
We’d love to work with you! Schedule a complimentary Meet + Greet session. We look forward to finding individualized solutions to fit your needs.
Published: September 23rd, 2024
This blog post was written by dietetic intern Lucy Cholakian and edited by Amanda Sikkema, a dietitian at Katie Chapmon Nutrition. Amanda works with clients virtually and is accepting new clients.
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Bolland, M.J., Avenell, A., Baron, J.A., Grey, A., MacLennan, G.S., Gamble, G.D., Reid, I.R. Effect of Calcium Supplements on Risk of Myocardial Infarction and cardiovascular Events. BMJ 2010; 29:341:c3691. DOI: 10.1136/bmj.c3691
Bolland, M.J., Barber, P.A., Doughty, R.N., Mason, B., Horne, A. Ames, R., Gamble, G.D., Grey, A., Reid, I.R., Vascular Events in Healthy Older Women Receiving Calcium Supplementation: Randomized Controlled Trial. BMJ 2008; 336(7638): 262–266. DOI: 10.1136/bmj.39440.525752.BE
Chae, M., and Park, K., Association Between Dietary Omega-3 Fatty Acid Intake and Depression in Postmenopausal Women. Nutrition Research and Practice 2021; 15(4): 468–478. DOI: 10.4162/nrp.2021.15.4.468
Freeman, M., Hibbeln, J.R., Silver, M., Hirschberg, A.M., Wang, B., Yule, A.M., Petrillo, L.F., Pascuillo, E., Economou, N.I., Joffe, H., Cohen, L.S., Omega-3 Fatty Acids for Major Depressive Disorder Associated with the Menopausal Transition: A preliminary Open Trial. Menopause 2011.18(3): 279–284; DOI: 10.1097/gme.0b013e3181f2ea2e
Hu, S., Ding, Q., Zhang, W., Kang, M., Ma, J., Zhao, L. Gut Microbial Beta-Glucuronidase: A Vital Regulator in Female Estrogen Metabolism. Gut Microbes 2023; 15(1): 2236749; DOI:
Erdélyi, A., Pálfi, E., Tűű, L., Nas, K., Szűcs, Z., Török, M., Jakab, A., Várbíró, S., The Importance of Nutrition in Menopause and Perimenopause—A Review. Nutrients 2024; 16(1): 27. doi: 10.3390/nu16010027
