About a third of women experience menopause without symptoms, another third experience mild symptoms, and the last third suffer severely. With the right dietary supplements, an adapted, healthy diet, and plenty of exercise, the various phases of menopause – perimenopause, menopause, and postmenopause – can be managed positively.
Selected dietary supplements, specifically tailored to hormones, psyche, and metabolism, are suitable for support. Particularly helpful are:
- Vitamin B6 – contributes to the regulation of hormonal activity
- Vitamin D3 – important for bones and the immune system
- Vitamin E and Vitamin C – protect cells from oxidative stress
- Zinc, selenium, magnesium – essential minerals and trace elements
- Biotin, Vitamin A and B vitamins – for skin, hair, and energy
- Omega-3 fatty acids – against inflammatory processes in the body
- Bioactive Q10 – for more vitality and energy
These nutrients are also available in capsules or in combination with herbal dietary supplements, practically dosed for daily needs. Medicom offers a wide selection of capsules for menopause.
Menopause: symptoms and complaints
The symptoms of menopausevary from woman to woman. More than 30 symptoms have been identified, which can also begin in the period before menopause, the so-called perimenopause. The most common symptoms that can occur include:
- Hot flashes
- Sleep problems
- Mood swings, depressive moods
- Changes to skin, hair, and nails
- Joint pain
- Changes to mucous membranes, e.g., vaginal dryness
- Loss of libido
- Bladder weakness
- Urinary tract infections
- Heart palpitations
- Difficulty concentrating, so-called brain fog
These complaints arise because, for example, the hormones estrogen and progesterone decline and the hormonal balance re-adjusts. A targeted intake of vital substances such as minerals, vitamins, and plant extracts can help to alleviate and prevent symptoms.
Preventing osteoporosis – strengthen your skeleton in good time
Due to the hormonal decline, especially estrogen, the risk of osteoporosisincreases during menopauseand postmenopause. In this process, bones lose density and become more susceptible to fractures. The femur, femoral neck, vertebrae, as well as the upper or lower arm are particularly affected.
Osteoporosisdevelops gradually and often remains symptom-free for a long time. Some affected individuals report increased "undefined" back pain. Others feel a sense of weakness in the back. There are no clear warning signs.
Through preventive care, timely medical diagnosis (e.g., bone density measurement from age 50), exercise, strength training, and a healthy lifestyle, such as avoiding or reducing smoking and alcohol consumption, the risk of osteoporosiscan be reduced. A sufficient intake of important vital substancessuch as calciumand vitamin Dalso plays an important role in maintaining bone mass.
Preventing calcium deficiency and strengthening bones
The mineral calciumis of great importance for bone formation and maintenance and must be supplied to the organism through food. Calcium is essentially contained in these foods:
- Dairy products and hard cheese
- Vegetables and legumes
- Nuts, seeds, and herbs
- Calcium-rich mineral water and plant-based drinks
For calciumto be absorbed and utilized by the body, it needs vitamin D,which is found primarily in fish(salmon, herring, mackerel), egg yolk, liver, and certain mushrooms(e.g., chanterelles, porcini mushrooms).
However, the most important source of vitamin D is the sun. When exposed to the sun, the body can produce vitamin D in the skin itself, ideally via sunlight on bare skin. In winter or when there is little sunlight, many people may therefore develop a vitamin D deficiency. In these cases, vitamin D supplements can help prevent this.
Dietary supplements during menopause – common questions explained clearly
When should you start taking dietary supplements during menopause?
Ideally, women start in the perimenopause, i.e., before the final cessation of cycles. This ensures that the body is supplied with important nutrientsin good time. A blood analysis can reveal deficiencies in vital substances, such as vitamin D, vitamin B12, and iron.
Do dietary supplements help against sleep disorders during menopause?
Yes, targeted dietary supplementation with magnesium, vitamin B6, and vitamin D3can contribute to better sleep. These vital substances have a relaxing effect on muscles and nerves while simultaneously supporting the psyche and hormonal balance.
Can phytoestrogens be a natural alternative to hormone therapy?
Phytoestrogens are plant substances that have hormone-like effects in the body. Phytoestrogens such as lignans from flaxseedcan have a gentle effect on the hormonal balance and compensate for hormonal fluctuations.
Vitamin B6, zinc, and biotinadditionally support metabolism, cell protection, and psychological function – a natural supportduring menopause. Depending on the individual woman and her needs, phytoestrogens can be an alternative or a complementary measure to hormone therapy during menopause.
How long should one take dietary supplements in postmenopause?
In postmenopause, the need for vitamins, minerals, and trace elements remains increased. Long-term intake – especially of vitamin D, calcium, and magnesium– supports the maintenance of bone mass and general well-being.
Can dietary supplements completely eliminate menopausal symptoms?
No, they do not replace medical therapy such as hormone replacement therapy, but they can significantly alleviate symptoms.
Important to know: Have your health status checked regularly by a doctor. Remember, dietary supplements are not a miracle cure. However, when used correctly, they can be a valuable support. The combination of vital substances, an adapted diet, and regular exercise consistently implemented is the right path to more well-being during menopause.
