Aside from menopause supplements, there are other ways to treat menopause and menopause-related symptoms.
“I am a fan of targeted supplementation when needed—I prefer to have my patients focus on their nutrition first,” says Dr. Petrucci. She suggests a diet focused on whole foods and other key vitamins and minerals. “A diet rich in vegetables, lean proteins and healthy fat is going to restore a woman’s health faster than a supplement,” she says.
Dr. Petrucci also suggests amping up fiber intake. “The health of the gut affects everything from our immune system to our moods,” she says. “Our good gut bacteria loves to feed on fiber, so women need to be very mindful that they are getting at least 25 to 30 grams a day,” she says. If your diet isn’t supplying enough, a tablespoon or two of flax seeds is a great way to sneak in more fiber.
Prebiotics and Probiotics
An imbalance of good and bad bacteria in the gut can interfere with the body’s ability to absorb and use nutrients properly. “This imbalance may also launch a cascade of unpleasant symptoms like bloating, gas and other intestinal issues,” says Dr. Petrucci. A combination prebiotic and probiotic supplement can support a healthy gut by balancing the good and bad bacteria. “In addition, several key hormones are made in the digestive tract, so we need to keep our gut healthy to support this process,” she adds.
Vitamin D can help keep your other hormones balanced, so Dr. Petrucci suggests spending at least 15 minutes a day in the sun or taking an additional supplement if it isn’t included in your menopause supplement.
B vitamins are essential for energy and mood—“two things a lot of menopausal women struggle with,” says Dr. Petrucci. She suggests a B complex supplement, which often includes vitamin B12, methylcobalamin, folic acid and 5-methyltetrahydrofolate.
Dr. Petrucci also suggests magnesium for its ability to calm the nervous system. “During menopause, I find it essential for better quality sleep,” she says.
When you hit menopause, your collagen production decreases dramatically “because estrogen is critical for maintaining collagen. As you lose estrogen, you also lose collagen,” says Dr. Petrucci, who has a line of supplements, including collagen. “Add hydrolyzed collagen powder or bone broth to your daily diet to support gut, skin and joint health.”
Soy may also be effective in managing menopause symptoms, adds Dr. Minkin. “Soy contains weak plant estrogens known as isoflavones,” she says, noting that many oncologists believe isoflavones act as blockers to stronger estrogens. “Indeed, if you look at Japan, where people have the highest soy intake in the world, they also have among the lowest breast cancer rates,” says Dr. Minkin. She suggests a product called Equelle, which is derived from soy and can be helpful for hot flash relief.
As previously mentioned, estrogen therapy is the most effective therapy for menopausal hot flashes, per Dr. Minkin. However, it isn’t an option for some women, including those with a history of breast cancer.
Discover Hormone-free Relief From Menopausal Hot Flashes And Night Sweats
Bonafide's Relizen is a carefully formulated, hormone-free supplement made with pure, plant-based ingredients, providing effective and safe relief from hot flashes and night sweats while improving sleep.