7. Unlocking the Power of Vitamins and Supplements during Menopause

Have you ever wondered whether vitamins and supplements can help you on your menopausal journey?

Join us today as we uncover the supportive role vitamins and supplements play during the waves of menopause and perimenopause. I guarantee that by the end of our time together, you will have a treasure trove of evidence-based insights to navigate this natural life phase with grace.

From the bone-strengthening wonders of Vitamin D to the mood-stabilizing powers of Omega-3 fatty acids, we'll dissect the science behind these helpers and their impact on common menopausal symptoms.

Don't venture into the supplement aisle unguided; join me as I share my personal experiences with these nutrients, offering tailored dosage advice and pointing you toward natural food sources that can bolster your well-being during this transformative time.

As we wrap up this episode, I hold out a heartfelt thank you to you, my dear listeners, for allowing me to accompany you on this path to thriving through menopause. I'm here to remind you that this season of life is not just a series of symptoms to endure but a period rich with opportunities for personal growth and self-care.

I encourage you to stay engaged with our community on social media for more support and resources. Let's continue this conversation, embracing menopause as a chance to renew and flourish.

Subscribe and leave a review to share your journey—we grow stronger together.

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Transcript

Speaker 1: 0:00

Hello, my lovely listeners, this is the episode you have been waiting for. Today, I will be answering one of my most frequently asked questions. That question is what vitamins and supplements can I take to alleviate menopausal symptoms?

Speaker 2: 0:19

Welcome to the Thriving Through Menopause podcast. Dr Inaka Yembe, your host, is dedicated to helping you navigate the transformative journey of menopause and perimenopause, particularly focused on achieving menopausal weight loss and reducing belly fat. As a post-menopausal physician herself who has helped thousands of women experiencing the significant life stage, she understands the unique challenges you face. Listen in as we explore a wide range of topics aimed at supporting you in your health and wellness journey. Hopefully, the practical tips and strategies offered potentially help you adopt an empowering approach towards menopausal weight loss and belly fat reduction. And now here's your host, dr Inaka Yembe.

Speaker 1: 1:07

Hello there, I'm your host, dr Inaka Yembe. I am a family medicine physician who practices obesity medicine in the outpatient clinic. I also have an online coaching program as well as a one-on-one coaching program. I am a female in menopause who has struggled with her weight or her life, and succeeded in losing and keeping off a total of 155 pounds. It took me about 14 years. I am also a professional, so I know firsthand all things menopause. Most of the things that you have done, I have done as well, but today we are diving deep into the world of vitamins and supplements for managing menopausal symptoms.

Speaker 1: 1:58

I cannot wait to share the information that I know with you. Let's start by reviewing some of the specific symptoms that women experience and complain about during menopause, and these are the symptoms that drive us to start looking for some relief Hot flashes, night sweats, mood swings, insomnia, fatigue, vaginal dryness, decreased libido, weight gain, belly fat gain, sinning hair, memory problems, joint pain, headaches, dry skin, breast tenderness, urinary incontinence that's a big one. That one almost shocked me for myself. Changes in body order, yes. Anxiety, depression, sinning bones or osteoporosis Some of us just get too anxious. We start having palpitations, digestive issues, muscle tension and problems with our skin and our nails. Those are about 25 of the symptoms in menopausal women experiences, and every woman has different experiences.

Speaker 1: 3:08

So many of us turn to vitamins and supplements to help navigate or to help alleviate these symptoms, so let's explore the ones that offer genuine benefits. Now I'm going to start by saying please, before you take any vitamins or any supplements, I need you to speak with your primary care provider or your doctor to make sure that what supplement you want to take is safe for you. This is very, very important. Everyone is different and some of these supplements should not be taken depending on what medicines you're taking right now or what medical conditions you have. So here's a detailed overview of the benefits of some supplements for menopausal symptom relief, along with some research behind them.

Speaker 1: 4:00

And for some of them I'll give you recommended doses and food sources. Number one Vitamin D. Vitamin D plays a crucial role in bone health and it may help reduce the risk of osteoporosis during menopause. It also supports mood and immune function. Studies show that adequate vitamin D levels may reduce the risk of fractures, improve bone density and there's some evidence to suggest that vitamin D has a role in mood regulation. What is the recommended dosage? The recommended daily allowance, or RDA, for adults is between 600 and 800 international units. However, specific needs vary, so again, speak to your doctor. Some women need more. Some of us do not need it at all. Actually, vitamin D, you can get it from the natural source, which is sunlight. You can also get vitamin D from food such as fatty fish like salmon and mackerel, egg yolks, fortified dairy, plant-based milk, fortified cereals and don't forget, again, exposure to sunlight.

Speaker 1: 5:13

Number two omega-3 fatty acids. These are known for the anti-inflammatory properties. They may help reduce joint pain. Most importantly, omega-3 fatty acids support heart health, especially during menopause. These have shown that omega-3 fatty acids may alleviate symptoms of depression and anxiety, and these are common during menopause. They may also have a positive effect on inflammatory conditions such as joint pain. The American Heart Association recommends consuming at least two servings of fatty fish per week or taking omega-3 supplements with a combined dosage of 1,000 to 4,000 milligrams per day. Food sources of omega-3 fatty acids include salmon, mackerel, sardines, flax seeds, chia seeds, walnuts and algae-based supplements. I personally take vitamin D supplements and I also take omega-3 vitamins almost every day.

Speaker 1: 6:23

Number three collagen. As we age, our collagen in the skin reduces and so taking a collagen supplement is helpful, especially for those of us in menopause. It supports skin health and really helps alleviate those symptoms we have of dry skin, thinning hair. There is limited clinical research really on menopausal symptoms benefit with collagen. The collagen has really been studied to improve skin elasticity and skin hydration. The recommended dosage is also a wide range and it ranges anywhere from 2.5 to 15 grams per day depending on the specific form that you take. Again, cycle by butchered doctor on this one. Collagen can be obtained through food sources. The most common and popular one is bone broth. There are collagen supplements that come in capsules or in liquid. Foods that are rich in vitamin C contain some collagen, like citrus fruits, bell peppers, alright. Number four this one is my favorite.

Speaker 1: 7:28

I take this every day as well. Probiotics. Probiotics are very, very important. They help support your digestive health. They help alleviate symptoms of bloating, irregular bowel movements. Most of us who are overweight or obese, we have damaged our gut microbiome of the environment inside our bowel over the years and so we just don't digest or process our food normally. Taking a probiotic daily has been shown to help with your weight as well. All right, the recommended dosage also varies significantly, anywhere from 1 to 10 billion colony forming units per day. I personally take a mega probiotic that has 50 as in 5-0 billion colony forming units per day. Food sources of probiotics include yogurt, caffeine, kimchi, sauerkraut, kombucha. These contain natural probiotics.

Speaker 1: 8:32

All right, moving on to number five, which is another one of my favorite, I take magnesium every evening. It really has been shown to help relieve symptoms of insomnia, mood swings, muscle tension and, again, these are all common during menopause. Magnesium also supports bone health. Research has shown that magnesium may improve sleep quality, reduce anxiety and alleviate muscle cramps. The recommended dosage of magnesium also varies and it's about 320 milligrams per day for women over the age of 30. Again, individual needs vary. Please cycle back with your doctor. They may do a blood test to check your magnesium level prior to recommending a daily magnesium supplement. Food sources of magnesium include nuts such as almonds and cashews, seeds such as pumpkin seeds, sunflower seeds, whole grains, dark leafy greens and legumes. All right, I want to take another quick time out to remind you that whenever you're considering supplementation or if you consider taking any over-the-counter supplements, it's really important to consult with your medical care provider so that they can evaluate and assess you make sure that these vitamins are safe and recommended for you.

Speaker 1: 9:59

Moving on to some botanical remedies, so some herbs that we easily find over the counter, it's important to note that, while most of these have been researched extensively, the evidence of their efficacy in relieving menopausal symptoms really is mixed. Most of them. There's that little clause that comes up under the study that says further scientific studies are needed to validate the effectiveness of these herbs on relieving menopausal symptoms. However, that said, common knowledge is also important. Some women take these herbs and they experience symptom relief. So these herbs are number one. Black cohosh it is widely used all over the world to relieve hot flashes, night sweats and mood swings. Again, research on its effectiveness is mixed. Some studies show it's helpful and others have really found no significant improvement.

Speaker 1: 10:59

Number two red clover. It contains isoflavones similar to those found in soy, and these are thought to reduce menopausal symptoms. Again, the research is mixed, suggesting that red clover may reduce the frequency and the severity of hot flashes, while other studies really found no significant benefit. Number three flaxseed. Flaxseed is high in, like nants, and omega-3 fatty acids, and these are believed to have potential benefits for menopausal symptoms such as hot flashes and mood swings. Again, some studies show promising results, while others really have found no significant improvement. Number four St John's Watt. This one traditionally was used for its antidepressant properties. It is believed to be beneficial for mood swings and depression that has been associated with menopause. Again, the research on its effectiveness is really limited and more studies are needed. Number five dong kwae. This one is often used to relieve menstrual and menopausal symptoms. It is thought to help with managing hot flashes and hormonal balance. Again, the studies are mixed and more studies and research is needed to validate the effectiveness of this.

Speaker 1: 12:22

One. Evening primrose oil disclaimer this is one that I take every day as well. I take 2600 milligrams of evening primrose every day. It is rich in omega-6 fatty acids, which is used to alleviate breast pain and menopausal symptoms like hot flashes. However, the evidence of its effectiveness is mixed and more research is needed. I personally, I take it every single day. I still have hot flashes. I have been taking this evening primrose oil for about a year and a half now. I personally noticed that whenever I skip too many doses, my hot flashes seem more. However, this is one of those supplements over the counter that you do not need to take. If you're taking blood thinners and bottom line against psychopaths, with your medical provider to make sure that this one will be safe for you as well.

Speaker 1: 13:15

Maka is number seven. Maka is an adaptogen. It may contribute to balancing hormones and reducing hot flashes and depression and sexual dysfunction. Again, the research is limited. Further studies are needed to establish proven benefits. Number eight valerian. This one was originally known for acidative properties, and so it may help alleviate sleep quality, which is really common during menopause. Sleep problems are so common during menopause. While valerian has been studied for its potential to improve sleep, its specific benefits for menopause and menopausal symptoms have really have not been proven. All right. Number nine is moringa. It contains vitamins and minerals that can help supplement nutritional deficiencies. It may also have a positive effect on hot flashes and mood swings. Unlike the others, the research is really limited for menopausal symptoms and more studies are needed.

Speaker 1: 14:19

Number 10. Sage Sage is a seasoning. You can use it for cooking. It was traditionally used to reduce sweating. It is sometimes recommended for night sweats and hot flashes during menopause. Some studies have shown that it is beneficial. However, more research is needed to confirm its efficacy. So again, it is important for you if you want to try any one of these supplements.

Speaker 1: 14:43

I did read an article somewhere that talked about a placebo effect of all the vitamins and supplements that we take for specific symptom relief. So what it boils down to is when you start taking a supplement and you believe that it's going to work, studies show that it can actually work for three months because you believe in it. Up to 90 days it will work and that placebo effect may last for up to 90 days. However, when you keep taking the supplement, then it may not work because that placebo effect is gone now. But again, each one of us is different. Some of us respond in one way and another person may respond in another way. So it's really important. If you want to try one of these supplements, go ahead, get your doctor to give it a go ahead. Try it. Give it a good try for at least three months, or possibly longer if it is safe for you, and hopefully that gives you some symptom relief.

Speaker 1: 15:42

All right, as we wrap up, I hope this episode has shed light on the impactful role that vitamins and supplements completely in managing menopausal symptoms. Once again I know I've said it so many times remember to consult with your health care provider before making any changes to your supplement routine. And thank you for tuning in Remember to prioritize your well-being. Remember that this journey through menopause is one that we can thrive and that we can experience a lot of well-being, a lot of health and wellness. All right, thank you, and I'll see you in the next episode. Bye.

Speaker 2: 16:30

Thank you for tuning in to this episode of Thriving Through Menopause. We hope you found valuable insights and practical advice to support your journey. If you enjoyed today's episode, be sure to subscribe to the podcast, share it and review. Your feedback is greatly appreciated. Remember, menopause doesn't have to be a challenge. It can be an opportunity for growth, renewal and self-care. Connect with us on social media, where we share additional resources, tips and advice to help you along your path. Once again, thanks for listening in and we hope you'll join us again on the next episode of Thriving Through Menopause. Until then,