🌙 Menopause Support
Nutritional & Herbal Strategies for Balance, Comfort & Healthy Aging
Menopause is a natural life transition — but symptoms like hot flashes, night sweats, brain fog, and mood swings can be frustrating. While every woman’s experience is different, certain nutrients and herbs may help ease the transition and support hormone balance, bone health, and emotional well-being.
Disclaimer: Supplements are not intended to diagnose, treat, cure, or prevent any disease. Always consult your healthcare provider before starting a new supplement routine, especially if you are on hormone therapy or have a history of hormone-sensitive conditions.
đź’Ş Key Nutrients & Supplements That May Help Support Menopausal Health
Black Cohosh
One of the most studied herbs for hot flashes and night sweats. Works through serotonin and estrogen receptor pathways (not actual hormones).
Magnesium
Supports sleep, mood, and bone strength. Many women don’t get enough — especially postmenopausally.
Vitamin D3 + K2
Essential for calcium absorption and bone protection. Also supports mood and immune function.
Maca Root
An adaptogenic herb that may help support energy, mood, and libido during menopause.
Omega-3 Fatty Acids
Help balance inflammation, support mood, and promote heart and brain health — important during and after menopause.
Evening Primrose Oil or Borage Oil (GLA)
Contains gamma-linolenic acid, which may help reduce breast tenderness, skin dryness, and hot flashes.
Calcium
Helps maintain bone density. Best absorbed when taken with D3 and K2, not in megadoses.
🥗 Lifestyle & Nutrition Tips for Menopausal Wellness
- Prioritize protein – Muscle mass naturally declines, so include protein at every meal
- Limit caffeine and alcohol – Can trigger hot flashes and disrupt sleep
- Get regular exercise – Especially strength training for bone and metabolic support
- Stay cool at night – Use moisture-wicking sheets or a bedside fan
- Include phytoestrogens – Flaxseed, tofu, and chickpeas may provide mild natural support
🔍 Sample Supplement Timing
| Morning | With Meals | Evening |
|---|---|---|
| Maca, Vitamin D3 + K2 | Omega-3s, Calcium, Black Cohosh | Magnesium, Evening Primrose, Herbal Tea |
Black cohosh doesn’t contain estrogen, but it can interact with estrogen receptors — which may explain its ability to reduce hot flashes in some women. It’s one of the most researched herbs for menopausal comfort in the U.S. and Europe.