Common symptoms of perimenopause and menopause include insomnia, feeling tired, increased anxiety, hot flushes and night sweats, mood changes, sleep issues, a lack of sex drive, vaginal dryness, and recurrent urinary infections.
“Hormonal changes can also affect our nutrient needs and absorption,” says Alison Grimston, a GP with a special interest in women’s health.
Women are bombarded with advertisements for supplements, but what specific vitamins and ingredients might help?
Red clover: “There’s some evidence that red clover can help with hot flushes,” says GP Nikki Ramskill.
Magnesium: “Magnesium is important for 300 chemical reactions in our cells, and can be particularly helpful for sleep, anxiety, muscle tension, and muscle pain, muscle cramps and, also, nervous-system regulation,” says Grimston.
Omega-3: “Omega-3 fatty acids are really important for brain health, for mood, for reducing inflammation, and for improving cardiovascular risk,” says Grimston.
Vitamin D: “Vitamin D is really important for bone health, immune function, mood, and muscle strength,” says Grimston.
Vitamin B:“Vitamin B is important for energy, stress, and the nervous system, and women in perimenopause often notice issues with their hair and nails, and B vitamins are important for that, too,” says Grimston.
“The evidence-based research [on supplements] is quite few and far between and, in some cases, quite conflicting,” says Ramskill. “But, I think, if somebody wants to give something a try, then go for it. Do your research. If it’s not working for you, think about why it might not be working.”
“If you are on medication, such as a blood thinner or a blood-pressure pill, it’s always a good idea to have a discussion with somebody who’s knowledgeable about the interactions supplements can have with certain medications, before jumping to buy them,” says Ramskill.
“It’s important to note that not all supplements suit everyone,” says Grimston.
Ramskill agrees and emphasises that even if the packaging says it’s a natural product, it’s still pharmaceutical.
“It’s still supposed to be doing something in your body, and you don’t know how your body is going to react to it,” she says. “So, you do have to be very cautious about what you’re putting into your body.”
Be aware that supplements aren’t going to work overnight. “They aren’t a quick fix,” says Grimston. “We’re just supporting the physiology gradually, and there may not be a tangible improvement.”
Can supplements work alone, or do they have to be taken alongside other things, such as a healthy diet and exercise?
“A supplement is only as good as the body that you’re putting it into,” says Ramskill. “If your gut is not absorbing it properly, because you’re not eating well, or you’re not exercising or moving, then the supplement is not going to do anything.”
Routine and consistency are key. “Make sure your diet is rich in things like omega-3 and try to go to bed and wake up at a consistent time,” says Ramskill.
If your gut is not absorbing it properly, because you’re not eating well, or you’re not exercising or moving, then the supplement is not going to do anything. Picture: iStock
Grimston agrees and adds: “If you are experiencing hot flushes and night sweats, having a separate duvet to your partner and/or wearing cotton-based clothing can also be very helpful.
“Reducing stress as much as you can is also very important.” If you continue to struggle with menopause symptoms, a professional opinion may help to uncover the root cause of these issues.
“Think about your symptoms and seek medical advice, whether that be via the alternative route of a functional medicine practitioner, or a GP with an interest in women’s health,” says Ramskill.
“There are things you can find out about yourself in testing that actually a supplement is not going to fix until you understand that,” says Ramskill.
“For example, some people can’t absorb certain types of B12 and folic acid and need a methylated version of it.
“Other people will need to focus more on taking hormones rather than supplements, because it’s actually the hormones that are causing the problem.
“If you’ve tried lots of things and nothing seems to be working, have a proper consultation with a professional, who can help you get to the root of the issue.”
