Supplements for during menopause: what do you need?
Menopause is a period every woman goes through, but one we often don't talk about enough. Your body is changing, hormones are fluctuating and you may not feel completely yourself anymore. Many women look for natural ways to get through this period. What supplements can help you do that? We'll discuss that in this blog!Â
What happens during the transition?
Menopause usually begins between the ages of 45 and 55. Your ovaries slowly start producing fewer hormones, especially estrogen and progesterone. You notice this change everywhere: not only does your period become irregular (and eventually stop), but your whole body reacts to it.
Many women experience hot flashes, fluctuating moods and sleepless nights. Maybe you gain some pounds that weren't there before, your skin feels drier or your hair gets thinner.
What many women don't know: your heart and bones also become more vulnerable during menopause. Estrogen gave them extra protection for years, but lower hormone levels mean you get less of that natural protection. That's why it becomes extra important to take good care of yourself.
What supplements are extra valuable during menopause?
Your body is changing and needs different things now than it did 10 years ago. Some nutrients you absorb less well, others you consume faster because of all the changes. Healthy eating remains the most important, but supplements can help you get through this period a little easier.
Omega-3
After menopause, your heart gets less of that natural protection from estrogen and needs some extra support. EPA and DHA contribute to normal heart function* - and that becomes more important now than ever.
Your brain could also use some extra support during this time. DHA is an important building block for the brain* and helps keep your brain function normal.* You may notice that concentrating takes a little more effort or that you lose a word more often - omega-3 gives your brain the nutrition it needs.Â
Many people do not eat enough oily fish to get enough omega-3. So at Arctic Blue, we have both fresh fish oil from wild cod and plant-based algae oil. Both are pure and freshly processed, and the fish oil has no nasty fishy taste.
Vitamin D
Many people are deficient in vitamin D. Your body makes vitamin D through sunlight on your skin, but in the Netherlands the sun often does not shine enough. Vitamin D supports the immune system* and contributes to normal muscle function*. Vitamin D also contributes to the maintenance of normal bones*, which becomes especially important during menopause.
Magnesium
Magnesium is involved in more than 300 processes in your body. During menopause, your body consumes more magnesium, so it doesn't hurt to pay a little extra attention to it. For example, it helps with fatigue and tiredness*, which comes in handy when all the changes in your body leave you a bit exhausted. Magnesium also supports normal muscle and nerve function*.Â
B vitamins
During menopause, you may not feel as energetic as you used to, and B vitamins can help improve that. You also don't absorb B vitamins as well from your diet as you age. Vitamin B12 helps reduce fatigue and tiredness* and supports your energy levels.* Vitamin B6 helps regulate hormonal activity*.Â
Calcium
Now that you're getting less protection from estrogen, your bones could use some extra support. Calcium is needed to maintain normal bones* and contributes to normal muscle function*, including your heart muscle. Calcium works best with vitamin D: together, calcium and vitamin D help reduce bone mineral loss in menopausal women*.
In conclusion
Transition is a new phase of life and brings challenges, but also opportunities for a healthier, more mindful way of life. By taking good care of yourself during the transition, you will get through this period with more confidence. Supplements are a valuable support in this regard - for your heart, your brain, your bones and your overall well-being.Â
*Approved EFSA health claims. Beneficial effects for the heart are obtained with a daily intake of 250 mg EPA and DHA, 250 mg DHA for brain function, and 1200 mg calcium and 20 micrograms vitamin D from all sources for bone mineral loss in menopausal women aged 50 years and older.
