When Oprah gets involved, you know we’ve hit peak menopause, says Bardwell. Not all influencers talking about menopause are qualified to discuss topics like health, diet, hormone replacement therapy (HRT), or supplements. Bardwell warns that the content they share can be confusing or even harmful. Unfortunately, the public often blindly trusts them simply because of their large Instagram following.
Dr. Newson, however, explains that certain supplements can benefit women during the perimenopause. “I personally take magnesium and vitamin D,” she says. Research shows that magnesium can improve sleep, anxiety, headaches, and bone strength – all issues women should be mindful of during the perimenopause and menopause. Taking magnesium has also reduced the frequency of Dr. Newson’s migraines.
Genuine Benefits
Personally, I’ve found that magnesium helps with my insomnia and relaxation at night. And it’s reassuring to know that vitamin D has proven benefits. Dr. Newson emphasizes the importance of bone health, as women face a higher risk of osteoporosis after menopause. Guidelines recommend taking vitamin D to aid calcium absorption, which supports healthy bones. In addition, the Nice menopause guidelines suggest that isoflavones and black cohosh supplements can alleviate hot flushes and night sweats.
When it comes to plant phytoestrogens, which are compounds found in certain fruits and vegetables, Dr. Newson explains that while they can be increased in the diet, they are not as potent as the estrogen produced naturally in the body. Therefore, their effect is not significant. She adds, “There is no evidence that phytoestrogens provide the same benefits for menopause symptoms or future health as estrogen in HRT.”
Dr. Newson often gets asked about the benefits of St. John’s wort. She acknowledges that while there is some evidence it may help with symptoms like hot flushes, there is uncertainty about dosage, persistence of effect, potency variations, and potential interactions with other drugs like tamoxifen.
Proven Advantages
Sandra Ishkanes, a functional medicine practitioner at Gynelogic, an alternative health clinic, believes that certain holistic alternatives do offer benefits. For example, a 2019 study found that the protein supplement N-acetyl cysteine can prevent the development of osteoarthritis. It’s Ishkanes’ go-to supplement for joint pain during menopause. She also highlights the role of vitamin C and collagen in boosting skin health and radiance, as they promote collagen production essential for maintaining radiant and elastic skin during menopause.
Dr. Newson points out that although some supplements may improve symptoms, they do not provide the same long-term health benefits as HRT. Taking HRT reduces the future risk of diseases like heart disease, osteoporosis, Type 2 diabetes, clinical depression, colon cancer, and dementia.
Unfortunately, some women cannot take combined HRT for medical reasons. Lisa Talbot, a 54-year-old personal stylist, was unable to take HRT due to her family history of breast cancer. However, she found holistic supplements to be a “game-changer.” She urges women in similar situations to know that alternatives do exist to help them.
Wise Guidance
Talbot has been taking Feel menopause supplement, which includes vitamin B12, sage, and red clover extracts, for about a year. She noticed a difference in her symptoms within the first month, particularly a reduction in hot flushes. “Prior to taking it, I wasn’t sleeping well at night, but it has truly given me my life back. No more sleepless nights, no hot flushes, and overall, a much better mood.”
Studies have shown that sage can effectively ease menopause symptoms. In a 2011 study, women taking a daily tablet of fresh sage experienced a 50% reduction in hot flushes within four weeks. By continuing to take sage, participants in the study saw a 64% reduction in hot flushes within eight weeks.
However, Bardwell cautions that the research supporting the effectiveness of herbal remedies is often limited. She acknowledges that some women may find alternative therapies and treatments beneficial, attributing their success to the powerful placebo effect and state of mind.
