Article updated on January 26, 2024
Menopause is a condition that affects all women and is responsible for important hormonal changes; these are responsible for many more or less relevant and annoying manifestations which can also be alleviated thanks to the use of specific food supplements.
In a subject in excellent health conditions, who follows a healthy lifestyle and who adopts a balanced diet, i.e. which guarantees a correct intake of macronutrients and micronutrients, there is normally no need to resort to nutritional supplements, however they are There are many conditions that can benefit from the targeted intake of certain food supplements.
One of these conditions, not pathological, but paraphysiological, is menopause, an inevitable phenomenon which affects the female universe and which occurs on average between the ages of 50 and 52.
Both menopause and the period immediately preceding and following it are characterized by various more or less annoying manifestations such as hot flashes, insomnia, irritability, urological disorders, tiredness, weakness, increased risk of osteoporosis, etc.
To alleviate these problems, help can also come from some specific food supplements; Let’s discover the main ones.
B vitamins
Group B vitamins (8) are involved in many metabolic processes which are often altered due to the hormonal changes that characterize menopause; among those that are most useful are mainly vitamin B6 and vitamin B12; the first is involved in the metabolism of various substances (amino acids, acids, fats and sugars and also contributes to the formation of white blood cells, red blood cells and hormones); the second instead contributes to normal energy metabolism, promoting the functioning of the nervous system. The latter, in particular, brings numerous benefits, which is why it is essential to know in detail what vitamin B12 is used for.
Calcium and vitamin D
The drop in estrogen hormone levels that characterizes menopause promotes the loss of bone mass and therefore osteoporosis, a disease that induces skeletal fragility with an increased risk of fractures. It is for this reason that experts often recommend a diet rich in calcium and often targeted supplementation because the recommended dosages (1,000-1,500 mg per day) cannot always be reached with foods. Vitamin D supplementation is recommended because it helps calcium fix in the bones.
Licorice root extracts for hot flashes?
Many women take licorice root extracts to reduce the onset and intensity of hot flashes, a typical manifestation of menopause. Before using this supplement it is advisable to consult your doctor asking for information on the correct dosage; if it is true that there are several studies in this regard that have shown a certain effectiveness of this supplement, it is equally true that it is recommended not to exceed the doses (it can interfere with the assimilation of drugs).
Melatonin and valerian
Melatonin is a hormone produced by the epiphysis and has a key role in regulating the circadian rhythm and therefore the sleep-wake cycle (it is often used to treat the problem of jet lag). During menopause, sleep disorders are very common and therefore melatonin supplementation could be useful for reducing the time it takes to fall asleep and restoring a correct sleep-wake cycle.
Undisturbed rest is important to face the day in the best way. It is not uncommon for melatonin to be associated with the intake of magnesium.
An alternative to melatonin are the extracts of the rhizome and roots of valerian, the latter being the common name of Valeriana officinalis; This plant is attributed with calming and sedative properties and is often suggested for sleep disorders, even in the case of children.
A tip: consult your doctor
Food supplements can be very useful for alleviating some ailments, but before taking them it is good practice to consult your doctor who, being aware of the patient’s medical history, will inform her of any contraindications to taking them.