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You officially enter menopause 12 months after your last period, which usually occurs in your forties or fifties. But the symptoms don’t start there. During perimenopause – the period before – you may notice menstrual cycle changes, hot flashes, and mood swings. Many women also struggle with falling and staying asleep during the menopausal transition. (And let’s not forget about the dreaded vaginal dryness.)
These changes occur as your production of estrogen and progesterone drops. Still, not every woman experiences menopause the same. Some don’t get hot flashes at all, while offers suffer five years or more of the sweats. You may feel sexier than ever or struggle to feel comfortable in your own skin.
Fortunately, you don’t have to forge ahead unarmed. Some menopause support supplements are thought to ease symptoms during this transition. If you’re not sure what to take for menopause, here’s where to start.
Nutritional and dietary supplements aren’t regulated by the FDA, which means you should select the best multivitamins for menopause with care and a doctor, pharmacist or nutritionist’s guidance. Additionally, because this transitionary period greatly impacts your quality of life, it’s a good idea to consult your doctor first before making any changes to your regimen.
That being said, there are several natural alternatives on the market that could ease your symptoms, without the hassle of “traditional” treatments. Below, you’ll find details on some of the best vitamins and herbal supplements for menopause.
Equelle and Relizen are two clinically backed blends specifically designed to target hot flashes, night sweats, and sleep disturbances. Plus, they’re both plant-based and hormone-free, so you can feel good about what you put in your body.
But if you’re on the hunt for the best vitamins for menopause hot flashes, look no further than Vitamin E. This antioxidant snatches up free radicals, boosting your immune system and reducing inflammation. Some studies also suggest that taking Vitamin E can reduce the frequency or severity of your menopause-related hot flashes. (But be warned: high doses may increase your risk of bleeding!). We at Caire always advise you seek the proper medical assistance with selecting supplements and the best dosage for your body. Integrative and Functional medical doctors are a great choice for monitoring your overall supplement selections.
Vitamin D and hot flashes may also be linked. Some studies have shown that women who frequently experience hot flashes often have low vitamin D levels. The low levels are caused by a decrease in serotonin, which helps regulate body temperature. So, while this essential
nutrient is well-known for minimizing the damage wrought by menopause-linked osteoporosis, it has other benefits. Ironically, a healthy dose of daily sun might also cool you off. Go figure.
Menopause can also put you at a higher risk for depression, anxiety, stress, and – famously – mood swings due to hormone, lifestyle, and even weight changes. But there are some natural supplements for menopause mood swings you may find helpful.
Vitamin D tops the list here too, as research shows that a daily dose may help you feel your best mentally and physically. But you don’t have to let the sun do all the work – you can bring a smile to your day with the Vitamin D- and saffron-packed Olly Hello Happy gummy worms. In addition to all of Vitamin D’s benefits (e.g., supporting brain and cell health), the saffron in the gummies increases serotonin levels, which can improve your mood.
Another option is ginseng, which may alleviate moodiness, sleep disturbances, and even some of the sexual problems that come with menopause (including trouble orgasming!). If you’re not a fan of ginseng teas, the sustainably sourced, non-GMO Panax Ginseng extract formula from Pure Encapsulations has you covered.
The declining hormone levels you experience during menopause may also lead to weight gain. Unfortunately, some women find that regular exercise and healthy eating aren’t enough – which is why you may seek out supplements to help with weight loss during menopause.
When it comes to vitamins, the B family is thought to play a crucial role in metabolizing sugar. If you don’t have enough Vitamin B, your body can’t take advantage of the food you eat. Vitamin D shows up here as something your body needs more of, too – though no one quite knows why, obese individuals show lower levels of Vitamin D in their system. Fortunately, you can put your supplements on triple duty with Ritual’sEssential for WomenMultivitamin 50+ to add Vitamins B, D, and E to your daily diet.
Some women may also find relief from fish oil, which can reduce belly fat when added into your diet along with a healthy lifestyle. With Nordic Naturals Ultimate Omega, you’ll get at least 1,250 milligrams of total omega-3s in a lemon-flavored capsule, formulated to protect your heart, brain, and gut from the effects of aging.
Caffeine can help too by providing the energy needed to get out there and exercise. And of course, let’s not forget green tea, which has been repeatedly found to boost weight loss efforts due to its caffeine and antioxidant content. But you don’t have to take them separately; just one cup of Equal Exchange’s Organic Green Tea packs a powerful punch in a little pack.
Some of the best supplements for dry hair and skin have appeared on our list already. For example, Vitamin D plays a crucial role in skin and immune function. Body-positive fats like omega-3 fish oil and those found in olive oil also help you retain your youthful glow.
Beyond those, biotin (one of the B Vitamins) also supports the growth of thick, healthy hair. Studies show that biotin deficiency can cause a flaking, itchy scalp, thinning hair, and even brittle nails. Fortunately, Olly’s Ultra Hair contains a whopping 10,000% of your daily biotin needs.
You can also try collagen, which contains the amino acid building blocks needed to keep your hair and skin strong and moisturized. Adding a collagen supplement to your diet – such as Vital Proteins’ peptide powder – may improve your skin’s hydration and even minimize wrinkles.
But you shouldn’t rely solely on what you eat – sometimes, what’s on the outsidedoes count. That’s why Caire Beauty is revolutionizing your beauty routine with skincare products that plump your body (in the best way!) for a younger, healthier, more radiant glow.
Start with the Caire Serum, which helps you battle the dry, aging effects of menopause from the outside in to improve how you lookand feel. And a healthy dose of the molecular nutrition-building of the Caire 15-minute Triple Lift Molecule Mask boosts hyaluronic acid in spades to replace and reactivate your skin and boost production of collagen and elastin.
In summary, we’ve mentioned quite a few different supplements in this article, but ultimately, we suggest that you consult your doctor about taking a multivitamin that’s appropriate for your age group and that targets your specific symptoms, to land on the right combination that helps you feel healthier, lighter, and more energetic. This winning approach will create the inner foundation you need for glowing skin, especially when combined with the Caire regimen, which focuses on improving your skin for a healthier, less aged look that gets even better with time - similar to how a vitamin supplement works.
Menopause is a time of transition and change – but that doesn’t mean you shouldn’t get to enjoy every moment. Fortunately, you can give your body the boost it deserves and get the most out of life with just a few daily supplements.
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