Nature's help for menopause

Ever heard of using plants or herbs to help manage menopause symptoms? You're not alone! Many have been using nature's remedies for years to feel better during menopause. In fact, almost half of the women in Western countries try out natural treatments (1). Let's dive in and explore what's out there, what works, and what might be right for you. 

Natural doesn’t always mean safe or good for you

When it comes to natural remedies, it's important to remember that "natural" doesn't always mean it's safe or good for you. Just because something comes from nature doesn't mean it can't have side effects, just like regular medicines can. Also, herbal supplements aren't checked as closely as regular medicines. This means the quality and amount of what's inside can change from one brand to another, or even between batches of the same brand. So, always be cautious and informed when considering natural therapies. We recommend that you speak with your healthcare provider before adopting any new therapies, as they can provide you with individualised care. 

Magnesium

As women approach and go through menopause, maintaining bone health is paramount. Magnesium becomes particularly vital during this phase. This essential mineral not only converts the food we eat into energy but also enhances the effectiveness of calcium and vitamin D in our bodies – both crucial for bone health during menopause (2). Studies have shown that women with low magnesium levels are more susceptible to fragile bones (3, 4). Ensuring sufficient magnesium intake becomes especially important to prevent fractures and bone breaks that can result from conditions like osteoporosis, common in post-menopausal women (5, 6). According to the NHS, it is advised that women between the ages of 19 to 64 consume 270mg of magnesium daily (7). Fortunately, a well-rounded, nutritious diet can provide the necessary magnesium. Rich sources of magnesium encompass green vegetables, milk, dairy items, nuts, brown rice, fish, meat, wholegrain bread, breakfast cereals, bananas, and orange juice (8).

Calcium

When navigating menopause, it's vital to prioritize bone health, and calcium is central to ensuring our bones remain robust for daily tasks. (9). Adults between 19 to 64 should consume 700mg daily (7), but those with osteoporosis or breastfeeding may have different needs. You can check your calcium intake using the University of Edinburgh's online calculator. If you struggle to get enough from food, consider a combined calcium and vitamin D supplement, as vitamin D aids calcium absorption. However, intakes over 1,500mg can cause stomach issues. Rich calcium sources include dairy, green vegetables, almonds, sesame seeds, sardines, dried fruit, pulses, tofu, and fortified foods like cereals and alternative milks (10). 

Maca root 

Cultures around the world have long turned to herbs believed to boost libido, which in general, gradually declines with age (11). However, our interest in sex is influenced by numerous factors such as our relationships, medications, overall health, body image, and conditions like vaginal dryness leading to discomfort during intimacy (12, 13), and more. Sexual desire is complex, particularly in women. That’s why when they tried to introduce the pink pill equivalent to Viagra for women, it didn’t work. Meaning, that It's crucial to consider other factors that may be involved when addressing a diminished libido, rather than solely depending on herbal remedies. Maca root, for instance, is highly regarded for its potential to enhance sexual function. Yet, the scientific evidence behind such claims is limited (14), and studies that do indicate benefits often involve very small participant groups (15). If you are struggling with low sexual desire that is impacting your quality of life or relationships, consider speaking with a sex therapist. 

Vitamin D

During menopause, Vitamin D becomes even more essential, primarily because it facilitates the absorption of calcium, reinforcing bone density. Increasingly, experts believe that elevated Vitamin D levels can help mitigate the risk of fractures (16). A substantial review, which included over 30,000 participants, underscored this point: individuals taking at least 792 IU of Vitamin D daily witnessed a 30% decline in hip fractures and a 14% drop in other non-spinal fractures (17). There are three main avenues to obtain Vitamin D: sunlight, food, and supplements. For instance, in places like the UK, the sun from March to September enables our skin to generate Vitamin D. During these months, it's recommended to indulge in direct sun exposure for roughly 10 minutes daily (18). Although certain foods offer Vitamin D, relying solely on diet can be inadequate. Hence, between late September and early April, the NHS recommends a daily Vitamin D supplement dosage of 10 micrograms (or 400 units) (7).

Red clover

Trifolium pratense, commonly known as Red Clover, is tapped for its natural plant oestrogens, often regarded as a potential remedy for hot flashes/flushes. However, results from five controlled studies shed light on the fact that red clover leaf extract may not offer a consistent remedy for the hot flashes commonly experienced during menopause (19).  

B Vitamins

During menopause, B vitamins emerge as a sought-after natural supplement for many women seeking symptom relief. Vitamin B6, crucial for the release of serotonin, plays a role in mood regulation, which can be beneficial for mood changes, fatigue, and depression. Ideally, a balanced diet should cover the daily requirement of vitamin B6 (7). Additionally, vitamin B12 is essential for bone health—along with red blood cell production and cognitive function. Those who consume meat, fish, or dairy should generally acquire sufficient vitamin B12 through their diet (7).

Ashwagandha

Ashwagandha, also known as "Indian ginseng" or "winter cherry," is a revered herb in traditional Ayurvedic medicine. Preliminary research indicates its potential benefits for alleviating certain menopausal symptoms. For instance, a 2021 study involving 100 women highlighted that participants consuming ashwagandha experienced a significant reduction in hot flashes and urinary issues, an increase in estradiol, FSH, and luteinizing hormone levels, and an enhancement in menopause-related quality of life scores (20). While these findings are promising, it's essential to note that the exact mechanism of action remains unclear, and the long-term safety of ashwagandha consumption still requires comprehensive research.

Black cohosh

Black cohosh is a common go-to for women looking for natural ways to ease menopause symptoms, particularly hot flashes. It comes from a plant called Actaea racemosa or Cimicifuga racemosa. While some people swear by it, studies show mixed results about its effectiveness, especially when it comes to hot flashes (19, 21). There's also some talk about it helping with vaginal dryness, another menopause symptom, but there isn't enough solid proof yet (21). Something important to note: there have been concerns about it possibly affecting the liver, so it's a good idea to be careful (22).

Soy

Soy, a staple in many diets, has a unique component: plant hormones that function similarly to oestrogen. For women navigating the challenges of menopause, this can be particularly relevant. Research published in 2012 reported that consuming soya isoflavones resulted in at least a 20% reduction in frequency and severity of flushes (23) That's a significant relief for many! Moreover, phytoestrogens, like those in soy, may offer advantages in easing hot flashes and vaginal dryness. However, it's worth noting that they don't seem to provide relief from night sweats (24, 25). You can read more on The British Dietetic Association's suggestions for soy here. 

Speak to your doctor

A surprising 70% of women in the perimenopausal (the phase before menopause) and postmenopausal stages don't inform their GPs about the natural supplements they're taking (26). This oversight can be crucial, especially if you're on other medications or have a significant medical history, like a history of cancer. While natural supplements can offer benefits, they aren't without risks. Some might have adverse effects or interact with other drugs. Therefore, always consult with your healthcare provider before using supplements to manage your menopause symptoms. 

Final word

The journey through the menopause continuum is unique to each individual, with varied experiences and needs. Nature offers a plethora of remedies that may provide relief, but it's essential to approach them with an informed perspective. While some natural supplements have shown promise in alleviating menopausal symptoms, others need further research. Above all, prioritizing open communication with your healthcare provider and staying informed about potential interactions and side effects will ensure a safer and more effective approach to managing your symptoms.