Natalie Gerhardt, managing director of Multichem Sourcing, explores the vitamins and minerals required by women to greatly improve their quality of life.
Menopause may be a ‘natural phase in a woman’s life’, but it is also a time of radical change in a woman’s body and it can severely impact her quality of life. Today more and more research is being done in the field of women’s health and we are starting to have a better understanding of what the symptoms are, what causes them, and how best to manage them.
The age that women start perimenopause varies but typically it starts in the early to mid 40s and on average lasts between four to eight years. It is during this phase that a woman’s reproductive system starts to slow down, and the hormones her body has produced since puberty start to change and fluctuate, eventually slowing down completely. Menopause happens when a woman has not had her period for 12 months. Once this milestone is reached, a woman has technically moved into post menopause, which is the state her body will stay in for the rest of her life.
What makes menopause so important is that most women will spend a third of their lives in this state. It is one of the most significant hormonal shifts a woman will go through, with many doctors saying it can be even more significant than puberty and pregnancy.
Menopausal symptoms
Until recently a lot of what women were experiencing was not seen or understood to be symptoms. The most common ones like hot flashes were classified as menopausal because they were difficult to ‘assign’ to anything else but other complaints were not taken as seriously. Thankfully, with increased awareness in this space, it is now more common practise to associate depression, anxiety, mood changes, memory loss and cognitive decline, low energy levels and heart palpitations with menopause – as well as the more commonly known symptoms like sexual discomfort, sleep disturbances, weight gain and decreased bone density. This is not an exhaustive list, and if you are experiencing something out of character in your body it is important to discuss with your doctor.
Menopausal symptoms vary a lot from woman to woman so navigating these changes can be challenging. However, with the increase in research and awareness there are now proven supplements and lifestyle adjustments that can help manage symptoms. Whether you choose to go the route of Hormone Replacement Therapy (HRT) or not, making sure your body has all the vitamins and minerals it needs can greatly improve quality of life.
Vitamin D3
This vitamin is crucial for bone health and fighting inflammation. As we age, our ability to produce vitamin D from sunlight decreases, making supplementation important, especially if you do not get sufficient sunlight exposure. Adequate levels of Vitamin D3 can help mitigate bone loss, a common issue during menopause, and also support overall immune function. However, it’s important to get your vitamin D levels tested by a healthcare provider before starting supplementation to avoid excessive intake, which can lead to toxicity and hypercalcemia.
Magnesium
Magnesium is another vital supplement for women going through menopause. It comes in different forms, each offering unique benefits. Magnesium Glycinate can aid with sleep and overall health, Magnesium Citrate supports bowel health and Magnesium Threonate can enhance cognitive function. Ensuring adequate magnesium intake can also help manage mood swings and muscle cramps, making it a versatile supplement for overall well-being. Be mindful, though, as high doses can cause digestive issues such as diarrhoea and abdominal cramps.
Omega-3 fatty acids
Commonly found in fish oil and flaxseed oil, they are beneficial for preserving cardiac health and reducing inflammation. These healthy fats play a significant role in maintaining heart health, which is crucial as the risk of cardiovascular disease increases with menopause. Omega-3s can also help reduce the frequency and severity of hot flashes and improve mood. However, it’s important to be aware that omega-3 supplements can interact with blood-thinning medications, so always consult with your healthcare provider before starting.
Vitamin B12
Vitamin B12 is particularly important for women who follow a vegan diet or are taking metformin for type 2 diabetes. This vitamin supports nerve function, bone health, cognition, sleep, and mood. During menopause, B12 can help with maintaining energy levels and cognitive function, which are often affected during this period. Regular monitoring of B12 levels is recommended to ensure you are not deficient, as a deficiency can lead to fatigue, memory issues, and mood disturbances.
Protein
Prioritising protein intake is essential for preventing muscle loss and maintaining a healthy metabolism. A good quality protein powder can help you meet your protein needs, especially if you find it challenging to get enough from food alone. It’s particularly effective when consumed post-exercise, as it aids in muscle recovery and growth. Look for a protein powder with at least 20 grams of protein per serving for optimal benefits.
Fibre
Fibre plays a crucial role in controlling blood sugar levels, supporting digestive health, and promoting satiety. Incorporating a fibre supplement with around five grams of prebiotic fibre per serving into your diet can support overall digestive health and help manage menopausal symptoms.
It is also worth considering supplements like Pycnogenol (pine bark extract) and Black Cohosh for managing hot flashes. These supplements have shown promise in reducing the frequency and severity of hot flashes. While they are generally well-tolerated, some women may experience mild side effects like stomach upset or dizziness, so it’s important to start with a lower dose and consult with your doctor.
Lifestyle
In addition to supplements, lifestyle changes can significantly improve your quality of life during menopause. Good nutrition plays a key role in managing symptoms, while regular exercise, including strength training and aerobic activities, is crucial for maintaining muscle mass, bone density, and overall mental health. Stress management techniques such as yoga, meditation, and deep-breathing exercises can help manage depression and anxiety, and establishing good sleep hygiene, like a regular sleep schedule and a comfortable sleep environment, can improve sleep quality.
Lastly, another important tip is to do your research into the quality of supplements when planning your supplement regime. Don’t always go for the cheapest option. Find brands and companies you trust who you know have the better graded ingredients. As an importer of ingredients for the pharmaceutical and nutraceutical industries, Multichem Sourcing only works with high-end ingredients because we understand the power behind good-quality products and the difference they make to absorption and ultimately people’s health.
Menopause is a significant transition, but with the right approach, including the use of supplements, lifestyle adjustments, and medical advice, you can manage your symptoms effectively and maintain a high quality of life. It’s important to make sure you are sourcing the best quality supplements you can and always consult with your doctor to determine the best strategies for you. Remember, every woman’s experience with menopause is different, and finding what works best for you is key to navigating this.
