Menopause is a natural stage in a woman’s life, typically occurring between ages 45 and 55, marked by the end of menstrual cycles. During menopause, your body undergoes significant changes. Hormonal imbalances can affect everything from bone density to mental clarity. While it’s a normal biological process, the symptoms — ranging from hot flashes and mood swings to sleep disturbances and bone loss — can be challenging.
The good news? With the right wellness tools and your doctor’s guidance, menopause can be managed! While starting with a balanced diet and active lifestyle are essential, the right supplements during menopause can help ease this transition and support overall wellness.
Why Supplements Matter During Menopause
As estrogen and progesterone levels decline, your body undergoes significant changes. Hormonal imbalances can affect everything from bone density to mental clarity. While a balanced diet and active lifestyle are essential, supplements can fill nutritional gaps and offer symptom relief. And while it’s tempting to just hit the pharmacy and load up on vitamins and supplements, more isn’t better. In fact, taking too many supplements, or the wrong ones, can do more harm than good! That’s why talking to a wellness doctor is vital in making sure you get what you need.
Top Supplements for Menopause Support
Calcium
Menopause increases the risk of osteoporosis due to lower estrogen levels. Estrogen plays a big role in keeping your bones strong. Once those levels decline, bone loss accelerates — especially in the first 5–7 years after menopause. Without enough calcium, your body starts pulling it from your bones, leaving them weaker and more prone to fractures. When looking at calcium supplementation, aim for 1,000–1,200 mg of calcium daily. Adding a vitamin D supplement will help your body absorb the calcium more efficiently, as well as boosting another important vitamin.
Omega-3 Fatty Acids (Fish Oil)
Omega-3 fatty acids are best known for heart and brain health, but during menopause, they become even more essential. These healthy fats — found in fish like salmon, mackerel, and sardines, as well as in flax-seeds and walnuts — can help reduce inflammation, support heart health, and may ease depressive symptoms and brain fog. Look for fish oil supplements that include EPA & DHA. You can also use plant-based options like flax-seed oil.
Vitamin B
B vitamins play a vital role in maintaining good health and well-being. As the building blocks of a healthy body, B vitamins are essential for energy levels, nervous system function, and mood stability. You can get B vitamins through whole foods like leafy greens, eggs, legumes, whole grains, and lean proteins. But during menopause, a high-quality B-complex supplement can help fill in the gaps and keep you feeling more energized and emotionally balanced.
Probiotics
Your gut plays a bigger role in menopause than you might think. When estrogen levels drop, it can affect digestion and cause bloating or irregularity. And while probiotics are known for digestion, they also play a surprising role in supporting hormonal health, immunity, mood, and even vaginal comfort — especially during and after menopause. Taking a daily probiotic supplement with diverse strains like Lactobacillus and Bifidobacterium helps keep everything in balance, from digestion to immunity and even your mood.
Evening Primrose Oil
Rich in gamma-linolenic acid, Evening Primrose Oil is a gentle, natural option that can help ease some of the most common menopause symptoms. While it’s not a miracle cure, many women find it to be a helpful part of their self-care toolkit. It can help ease a large range of symptoms, from hot flashes and breast tenderness to supporting mood balance. Evening Primrose Oil is available in capsule form, and typical doses range from 500 mg to 1,300 mg per day.
Ashwagandha
Ashwagandha is an adaptogen, meaning it helps your body manage stress and restore balance naturally. It can help regulate cortisol levels, reduce stress, and improve sleep and libido — all of which can take a hit during menopause. Taking ashwagandha every day can also help to not only reduce hot flashes and night sweats, but lower the intensity! A typical dose ranges from 300–600 mg daily, and it’s available in capsules, powders, or teas.
Final Thought
In the quest for better health — especially during big life changes like menopause — it’s tempting to just hit the pharmacy and load up on vitamins and supplements. But here’s the truth: more doesn’t always mean better. Over-supplementation can cause nausea, headaches, fatigue and even vitamin toxicity! That’s why it’s vital to work with a wellness doctor to help you develop a whole body plan to support you though the change and beyond. Menopause is a powerful and transformative life stage — not a problem to be “fixed,” but a new chapter to be supported with intention. With the right supplements, guidance, and self-care practices, you can move through this phase with strength, balance, and grace.
Call us at 972-608-0808 in Plano, TX to schedule a consultation with our wellness team to help you create your custom menopause management plan!
