The 6 Best Supplements for Menopause, Proven by Research

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Combat hot flashes, mood swings, and night sweats with these six supplements that help ease menopause.

Menopause is a major transitional phase of intense hormonal shifts. Often, the discomfort of menopause leads women to find relief. Conventional medical treatment relies on synthetic hormones to bring balance to the body, but these can come with their own risks and side effects.

The good news is that there are many natural supplements that can provide relief without pesky or dangerous side effects.

Symptoms and Treatments of Menopause

Menopause marks the end of a woman’s fertility and often starts between the ages of 40 and 45. The transition into menopause is known as perimenopause and can last for five to 10 years.

Menopause is official when a woman has ceased to have a period for 12 consecutive months.

Symptoms of menopause can range from irritating to life-altering, with some women finding themselves unable to sleep or function well due to the severity.

Common symptoms include:

• Night sweats
• Hot flashes
• Chills
• Sleep problems
• Vaginal dryness
• Thinning hair
• Dry skin
• Weight gain
• Slowed metabolism
• Mood changes

Conventional treatment uses synthetic hormones designed to trick the body into thinking that it is still in its reproductive years. While they can often provide relief from these symptoms, many would argue that artificially altering a woman’s hormone state only masks the symptoms. Plus, these treatments often increase the risk of breast cancer and cardiovascular disease.

Other conventional treatment methods include prescriptions to address hot flashes, antidepressants, and vaginal estrogen to address dryness.

Menopause is a normal end to reproduction, and a healthy transition for women as they age – not a disease to be corrected. Even so, some women find that the transition symptoms can feel unbearable. Natural options are available to buffer the volume of symptoms, without added side effects or risks.

As always, never start supplements unless you’ve spoken with your doctor since they can affect individuals differently or interact with medications or health conditions.

6 Supplements to Help Ease Menopause

While no supplements are one-size-fits-all, these six research-backed supplements can help address the discomfort of menopause.

1. Black Cohosh

Black cohosh is effective for addressing hot flashes, which are commonly the number one complaint of menopausal women. It’s also beneficial for mood swings and improving bone markers.

Take black cohosh in capsule form, which is easier to take than the bitter herbal extract.

Who should avoid: Those with liver problems.

How to take: Daily for up to six months. Look for products that contain around 400 milligrams black cohosh root extract, like this one.

2. Kava Extract

Kava is a spice that can help relieve menopause-related anxiety. It also has the potential to improve hot flashes and depression, too.

You can take kava as a tea, but we recommend taking capsules to ensure a regular dose.

Who should avoid: Those with liver problems.

How to take: Daily for at least eight weeks and up to 3 months. Find a single-herb supplement with kava root extract, like this one.

3. St. John’s Wort

St. John’s Wort is a potent flowering plant long used for depression and mood balancing. For women in menopause or perimenopause, St. John’s Wort can be an effective treatment for symptoms like hot flashes. It may also improve sleep quality, reduce psychological symptoms, and increase quality of life overall.

Who should avoid: Those who experience poor responses to certain antidepressants, or who are already taking antidepressants. Only take St. John’s Wort under the supervision of a medical professional.

How to take: 400-900 mg/day for 3-4 months. Find a supplement that contains the flower buds and tops of St. John’s Wort, like this one.

4. Maca

Maca is an adaptogen herb hailing from South America that helps the body deal with stress. It’s often used to boost energy levels, and can also be helpful in addressing anxiety, depression, and sexual dysfunction in postmenopausal women.

Maca is available as a powder, but we recommend taking supplement capsules to ensure a standardized intake.

Who should avoid: Pregnant or breastfeeding women, and any women with estrogen-based conditions like breast cancer, uterine cancer, ovarian cancer, endometriosis, and fibroids.

How to take: 1,000-2,000 mg/daily. Find a product that contains maca root, like this one.

5. Pycnogenol

A specific form of pine bark extract, Pycnogenol is a supplement that can help ease menopause symptoms, including hot flashes, night sweats, mood swings, loss of libido, and vaginal dryness.

Only take Pycnogenol that is found in capsule form, as regular pine bark extract has not been studied for menopause.

Who should avoid: Don’t take if you are on medications for diabetes, immune-suppressants, anticoagulants, or antibiotics. You should also avoid if you’re allergic to pine.

How to take: 100-200 mg/day for at least 8 weeks and not more than one year consecutively. Find a product that contains pine bark extract, like this one.

6. Vitex

Also known as chaste tree berry, vitex is frequently used for PMS-related disorders, and can be beneficial for menopause, too. Most notably, vitex can help to alleviate hot flashes, emotional changes, and mood swings.

Vitex can be taken in liquid or capsule form – whichever you prefer!

Who should avoid: Be cautious when taking Vitex with antidepressants, medications for Parkinson’s, and any others that affect levels of dopamine or serotonin.

How to take: 160-240 mg/daily. Choose a liquid extract of chaste tree berry, like this one.

Watch this video – BEST Natural Supplements for Menopause (YOUR favorites for Weight Gain, Energy, Hot Flashes)

The Bottom Line

If you’re wary of traditional hormone replacement therapy to treat your menopause symptoms, try these six research-proven supplements for relief with fewer side effects.

Note, while some doctors might recommend using multiple supplements together, others may advise taking one of these at a time. To discover which protocol might be helpful for you, check in with your doctor for the best personalized advice.

Written by Aimee McNew

Author Bio:

Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

7 Foods and Herbs That Can Heal PMS Naturally

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Eat more of these vitamins and herbs to stop the hormonal mood swings of PMS in its tracks.

As if periods aren’t inconvenient enough, it often comes along with the unfortunate side effects of premenstrual syndrome, or PMS. It’s estimated that over 90 percent of women get some form of PMS during each cycle.

You don’t have to wait for menopause to ease your PMS symptoms for good. These seven natural remedies can provide quick relief, while correcting the underlying hormonal imbalances that cause the issues in the first place.

Symptoms of PMS

PMS symptoms tend to kick in shortly after ovulation, around seven to 10 days before the period could be expected.

While PMS varies from woman to woman, and even from one cycle to the next, common symptoms include:

• Brain fog
• Poor concentration
• Swollen and tender breasts
• Constipation and/or diarrhea
• Bloating
• Gas
• Cramping
• Headaches
• Backaches
• Clumsiness
• Reduced tolerance for noise and light
• Irritability, moodiness, or aggressive behavior
• Fatigue
• Sleep problems
• Appetite changes or cravings
• Tension
• Anxiety
• Depression
• Crying
• Mood swings
• Reduced sex drive
• Skin problems

Common Causes of PMS

While there isn’t a single trigger for PMS, several key factors are involved. Here are a few:

• Fluctuating hormone levels or imbalances
• Chemical changes in the brain
• A diet high processed foods
• Vitamin or mineral inadequacy or deficiency
• Stress
• Emotional problems
• Anxiety
• Depression
• Thyroid disorders
• High levels of alcohol or caffeine consumption
• Excess intake of salty foods
• Obesity
• Sedentary lifestyle

Most women have a unique combination of factors leading to PMS symptoms, and addressing just one of them is probably not enough. Instead, correct the underlying hormone imbalances with supportive anti-inflammatory nutrients to relieve symptoms.

Seven Vitamins and Herbs That Balance PMS

Instead of reaching for a short-term pain reliever, try the following seven natural remedies. You’ll balance out the core causes of PMS for long-term relief from monthly hormonal woes.

As always, ask your doctor before starting any supplements to make sure it won’t interact with any medications.

1. Calcium

If you aren’t getting enough calcium in your diet, start with this important mineral. Research shows that supplementing with calcium can help reduce major PMS symptoms like fatigue, bloating, and mood swings.

Aim for 500 to 700 milligrams of calcium every day, but don’t take more than 1,000 milligrams. High amounts of calcium can increase your risk of kidney stones and heart attack.

You don’t need to eat dairy to get enough calcium in your diet. Try eating more of these Paleo calcium-rich foods:

• 1 cup of collard greens = 360 mg
• 3 oz of canned bone-in sardines = 325 mg
• 1 cup of broccoli rabe = 200 mg
• 3 oz of canned bone-in salmon = 180 mg
• 1 cup of kale = 180 mg
• 1 cup of bok choy = 160 mg
• 2 dried figs = 65 mg
• 1 cup of broccoli = 60 mg
• 1 orange = 55 mg

If you choose to supplement, be sure to get an absorbable form like dicalcium malate.

2. Chaste Tree Berry

Chaste tree berry is an herbal supplement derived from dark purple berries of a shrub known as the vitex agnus-castus tree.

Research finds that chaste tree berry can help ease PMS symptoms like bloating, headaches, breast pain, sleep disturbances, mood disorders, and even cramping.

Regular use will increase your progesterone levels over time, counterbalancing the effects of estrogen dominance that can worsen PMS.

Choose a high-quality herbal extract supplement like this one, and aim for between 150 to 1,000 milligrams per day, for up to four months at a time.

3. Magnesium

It’s common for women with PMS to be low in this essential mineral. Magnesium helps promote muscle relaxation, sleep, and hormone balance.

Research from 2010 showed that magnesium, in combination with vitamin B6, helped reduce PMS symptoms like anxiety, depression, breast pain, and sleep problems.

The recommended daily amount for magnesium is 310 to 320 milligrams for women of reproductive age.

Try eating more of these magnesium-rich foods:

• 1 ounce of almonds = 80 mg
• ½ cup spinach = 78 mg
• 1 ounce of cashews = 74 mg
• 1 cup of avocado = 44 mg
• 6 ounces of chicken breast = 44 mg
• 1 banana = 32 mg

If you’d like to supplement, choose an absorbable form like magnesium citrate.

4. Vitamin B6

Vitamin B6 is great for PMS relief. It helps produce neurotransmitters and hormones like progesterone, which balances the brain and relieves anxiety and depression. B6 also helps to reduce symptoms of excess estrogen and can reduce histamine levels – which are another underlying cause of PMS.

The recommended daily intake for B6 is 1.2 to 1.3 milligrams for women of reproductive age.

Try eating more of these foods that are naturally rich in B6:

• Beef liver
• Yellowfin tuna
• Sockeye salmon
• Chicken breast
• Turkey
• Bananas
• Ground beef
• Winter squash

If you eat at least six ounces per day of meat, you’re likely getting enough B6.

However, if you’re vegetarian or vegan, or you have genetic mutations that make absorbing and converting B6 into the active form, you might struggle to get enough through diet alone.

To supplement with B6, choose the active form known as P5P. Don’t take more than 50 milligrams per day, as over-supplementing can damage nerves.

5. Omega-3 Fats

Essential fatty acids, also known as omega-3 fats, fight the inflammation that can trigger PMS symptoms. Eating more of these healthy fats can naturally reduce breast pain, headaches, bloating, depression, anxiety, and brain fog.

The best sources of omega-3 fats are seafood like salmon, mackerel, anchovies, sardines, and herring.

Be aware that it’s not only about eating enough omega-3 fats but cutting down on omega-6 fatty acids as well. For example, eating too many nuts and seeds, which are high in omega-6 fatty acids, can affect your ratio and worsen symptoms.

If you’re not a fan of seafood, you can take a high-quality omega-3 supplement like this.

6. Rhodiola

Rhodiola is an adaptogen herb that helps the body cope with hormonal imbalances. It’s also great for reducing the fatigue often associated with PMS.

Adaptogenic herbs help the body to better deal with stress. One study found that Rhodiola can reduce stress levels after just three days of supplementation, with continuing improvement for up to four weeks.

Suggested supplement doses range from 50 to 680 milligrams.

Check with your doctor on the recommended dosage, then choose a high-quality herbal extract like this one.

7. Turmeric

Since many of the symptoms of PMS are driven by inflammation, it’s important to quell those flames. Curcumin, the active ingredient in turmeric, is a master at reducing inflammatory processes in the body. Turmeric also supports liver detoxification and can promote hormone balance.

Research from 2015 shows that curcumin can downgrade the severity of common PMS symptoms thanks to its ability to modulate both inflammation and neurotransmitters.

Curcumin needs to be paired with black pepper in order to make it bioavailable. Be sure to crack black pepper in your favorite turmeric foods and drinks. It’s also important to find a supplement that clearly states that black pepper is included in the capsules, like this product.

Watch this video – 4 all-natural remedies for persistent PMS symptoms

Bottom Line

You don’t have to accept depression, mood swings, anxiety, or physical pain as a normal part of menstruation. Try getting more of these important vitamins and nutrients that can help ease PMS symptoms naturally.

Written by Aimee McNew

Author Bio:

Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

The Cortisol-Thyroid Connection – Why Stress Can Cause Hypothyroidism

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

The Cortisol-Thyroid Connection – Why You Feel Anxious and Sick – And How to Get Your Health Back

Too much cortisol, your primary stress hormone, can wreak havoc on a sensitive thyroid. Here are five proven ways to protect your thyroid and get your health back on track.

We are all very familiar with stress, but what we often don’t know is that cortisol – a hormone in the body – drives this stress response. Cortisol is vital for a healthy immune system, blood pressure regulation, and crisis response.

Problems arise, however, when our cortisol levels remain high for too long. Excess cortisol can cause thyroid chaos, so balancing your cortisol levels are key to improving your health.

Why Your Thyroid Problems Aren’t Getting Better?

If you discover that you have low thyroid function – either as hypothyroidism or Hashimoto’s thyroiditis – it’s assumed that you need to increase your thyroid function with medication.

This is partially true for many people, though simply throwing medication at the problem won’t help you understand how the issue started in the first place. While there are many underlying triggers of low thyroid, there is one common factor: stress, or high cortisol.

Stress is a huge problem for those with thyroid issues in particular, because cortisol actively suppresses thyroid hormone output. In essence, stress decreases thyroid activity in an effort to conserve energy for the “fight or flight” task at hand.

High levels of cortisol can also lead to blood pressure changes, weight gain, poor digestion, blood sugar instability, and even anxiety and depression. These issues can all contribute to exacerbated thyroid symptoms.

The good news is that there are things you can do to decrease cortisol levels. If you’ve been feeling the pressure from work, personal life, parenting, health, or other challenges, odds are your cortisol levels are out of whack.

5 Herbs and Supplements to Decrease Cortisol

Cortisol is a natural response in the body when stressful situations arise. However, when your body is always on the alert, cortisol gets out of control.

The following five tips can help restore your natural hormone balance. Just remember to always check with your doctor before taking new herbs or supplements.

Fish Oil

Fish oil is one of those supplements that are popular for improving heart health and fighting inflammation. The good news is that it’s also helpful in reducing cortisol levels.

When choosing a fish oil supplement, make sure it is sourced from wild-caught fish and contains no fillers, like this one. Follow the recommended dosage.

L-theanine

L-theanine, an amino acid found in green tea and matcha, is helpful for dealing with anxiety because it helps to reduce cortisol levels during and after stress.

Keep in mind that l-theanine can make you feel very relaxed, so it’s best taken right before bed. For optimal results, take it regularly to reap the benefits of lowered cortisol levels the next day. Try a product like this and follow the recommended dosage from your practitioner.

Valerian Root

Valerian root is an herbal sleep aid that works by balancing neurotransmitters in the brain, reducing stress-related issues like anxiety and insomnia. Valerian is not habit-forming and can help address many types of sleep issues, like poor sleep quality. Try a product like this.

Tip: Be sure to tell your doctor about any medications you’re taking, as sleep aids have a higher chance of interacting with them.

Multivitamin

Do you take a daily multivitamin? Not everyone does, but if you’re dealing with chronic stress and cortisol problems, it might be a good idea.

Be sure to choose a multivitamin that has higher amounts of B vitamins, like this one.

More B vitamins help to reduce stress levels, even for people with certain genetic mutations (like MTHFR) that make it hard to convert and activate B vitamins.

Lavender Aromatherapy

Do you find the smell of lavender calming? Research shows that the scent of lavender can lower cortisol levels in new mothers who are sleep deprived, as well as stress in infants. The best part about lavender aromatherapy is that it’s safe and easy, with no medication or other supplemental interactions.

Diffuse lavender in your room while you sleep, at your desk while you work, in your bath or shower, or mix it with a carrier oil, like jojoba, for a stress-busting facial oil.

Watch this video – How Stress Causes Hypothyroidism | Thyroid & Adrenal Fatigue Syndrome | Samyuktha Diaries

The Bottom Line

Cortisol can be a good thing when it’s in balance. A certain level of stress helps our bodies get things done, like boost adrenaline to get through a marathon or a big work presentation.

But when stress levels become chronic, the negative effects outweigh the good. Lowering cortisol back into balance is vital for overall health as well as a balanced thyroid.

These five supplemental options help to calm elevated cortisol levels. Still, don’t underestimate the value of gentle exercise, deep breathing, and any other activities that you find stress-relieving.

Written by Aimee McNew

Author Bio:

Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook