To fend off or ease symptoms of menopause, more and more women are exploring the option of menopause (or herbal) supplements as a health option. A supplement (aka or labeled as “dietary supplements”) may include:
• a vitamin
• a mineral
• an herb or other botanical (excluding tobacco)
• an amino acid
• a concentrate, metabolite, constituent, extract, or combination of any of the above
Because of convenience, and relatively low cost, many women opt for using supplements to reduce menopause side effects.
Supplements claim to treat a variety of symptoms, from hot flashes to mood swings to sleeplessness. (See Menopause Symptoms) You can find many of the menopause supplements listed below in your local health store.
Be forewarned and do your research, as some supplement manufaturers make claims not always supported by science. As with all supplements, consult a physician before taking supplements, especially if you are on any other medication.
TYPES OF MENOPAUSAL SUPPLEMENTS
Soy contains phytoestrogens, substances PlantS that may act like the estrogen your body makes. There is no clear proof that soy or other sources of phytoestrogens make hot flashes better. And the risks of taking soy products like pills and powders are not known. If you are going to try soy, the best sources are foods such as tofu, tempeh, soymilk, and soy nuts.
Black cohosh comes from the extract of the root of the black cohosh plant.
Despite the plant's widespread use, reviews are inconclusive in treating menopausal symptoms. Although many women report black cohosh "preparations" decreased hot flash symptoms.
DHEA supplements come from a hormone that is naturally made by the human body. DHEA is used for slowing or reversing aging, improving thinking skills in older people, and slowing the progress of Alzheimer’s disease. Using chemicals found in wild yam and soy, this supplement is a man-made compound. The human body cannot make DHEA, so simply eating wild yam or soy will not work. Don’t be misled by wild yam and soy products labeled as “natural DHEA.”
Evening primrose oil is an oil extracted from the seeds of a yellow-flowered plant. An omega-6 essential fatty acid (gamma-linolenic acid) is the active ingredient. Evening primrose oil is used for breast pain, menopause symptoms and PMS.
Flaxseed is the seed from the plant Linum usitatissimum. The seed or the seed oil is used to make medicine. The following relates to the SEED only, not the oil. Known to relieve mild menopausal symptoms, flaxseed seems to reduce hot flashes and night sweats in women with mild symptoms, but dosage seems to be important.
Gingko is derived from the extract of the leaves of the ginkgo plant. Ginkgo has traditionally been used to improve memory, concentration, and mood, all of which are linked to menopause symptoms.
Ginseng is an Asian herb that has been used in traditional medicine for centuries.
Ginseng has been known to boost mood and general well-being in women undergoing menopause.
Wild Yam comes from the extract of pale-brown vine native to North America.
Often labeled a natural source of estrogen, its topical use is said to provide minor relief from menopausal flushing or night sweats.
Hops are extracted from flower clusters of the Humulus lupulus plant.
The compound shows some promise in reducing on hot flashes and other menopausal symptoms. Some research shows hops may have anti-inflammatory properties.
Red clover, an extract of a legume that contains substances (isoflavones) that imitate estrogen. In addition, a 2009 study did suggest that it can help lower cholesterol in postmenopausal women.
St. John's wort originates from a yellow-flowered plant, Hypericum perforatum.
St. John's wort can help treat mild depression, but its effect on other symptoms of menopause--such as sleep problems--isn't proven. One study revealed that perimenopausal women taking St. John's wort experienced a better quality of life as well as fewer sleep problems. St. John's wort is a proven remedy in mild depression.
Vitamin E is a popular vitamin found naturally in nuts, vegetable oils, and green leafy vegetables. Some clinical trials showed menopausal women taking Vitamin E experienced one less hot flash per day than those on a placebo. Evidence shows Vitamin E is known for reducing hot flashes among breast cancer patients.
BE SMART ABOUT YOUR SUPPLEMENTS
• Check the expiration date. Do not buy supplements that have expired or that will expire before you can finish the bottle.
• If the supplement has the United States Pharmacopeia (USP) seal, the supplement has been tested and contains the amounts of vitamins and minerals that are listed on the label.
• Check the label for other ingredients. Some supplements may contain food ingredients, such as wheat, corn, eggs, or gelatin. If you have a food allergy or are sensitive to these foods, look for supplements without those particular ingredients.
