This blog post on the best menopause supplements teaches you about the natural supplements you can consume to relieve menopause symptoms like hot flashes, anxiety, belly fat, brain fog, burning mouth syndrome, depression, digestive issues, dry skin, hair loss, headaches, joint pains, mood swings, sexual problems, sleep disturbances, UTIs, and weight gain. It also teaches you about the top 3 vitamins for menopause which are vitamins D, C and the B complex vitamins.
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Click on the link to learn about 34 Menopause Symptoms
Click on the link to learn about Menopause Symptoms Treatment
Click on the link to learn about the best Menopause Herbs
Click on the link to learn about the best Teas for Menopause Symptoms
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The Best Menopause Supplements:
Calcium Supplements
Calcium is the main mineral in bone and experts recommend that peri- and postmenopausal women should take 1200mg of calcium each day. If you are not able to get your full daily calcium requirement from your diet, take a calcium supplement.
We recommend Centrum Silver Women 50+ because each tablet contains 300mg of calcium. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Another good option is Osteocare plus Glucosamine and Chondroitin because each tablet contains calcium (260mg), magnesium (50mg), zinc (5mg), vitamin C (26mg), vitamin D (8mcg of D3), glucosamine sulphate (250mg), and chondroitin sulphate (100mg) which maintain healthy bones and cartilage. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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The Best Menopause Supplements:
Collagen Supplements
Studies have shown that collagen supplements increase collagen synthesis and collagen content, reduce wrinkle formation, increase skin elasticity, and increase skin hydration.
Studies have also shown that collagen supplements increase bone strength, bone density, and bone mass.
Studies have also shown that collagen supplements reduce joint stiffness, improve joint mobility, and reduce joint pain.
If you are not able to consume adequate amounts of collagen-rich foods in your diet consider taking a collagen supplement. We recommend Vital Proteins Collagen Peptides because it contains hydrolyzed collagen peptides which can be digested and absorbed by the body quickly to improve skin, hair, nails, joints, ligaments and tendons. It is sourced from the hides of grass-fed, pasture-raised cows. It is dairy-free, gluten-free and contains zero grams of sugar. It is unflavored and dissolves in hot and cold liquids. This makes it a perfect addition to smoothies and herbal teas. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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The Best Menopause Supplements:
Creatine Supplements
A study found that creatine supplementation can improve impaired cognitive processing. This suggest that it is beneficial for age-related cognitive decline and brain fog.
This study also found that creatine enhanced the performance of high-intensity exercise tasks. This resulted in increased muscle mass, increased strength, and enhanced fatigue resistance. This is important for managing sarcopenia which is the age-related loss of muscle mass, strength and function.
Studies also suggest that taking creatine supplements might boost mood and help with symptoms of depression.
Since one is not able to get adequate amounts of creatine from their diet to reap these benefits, consider taking a creatine supplement. We recommend Nutricost Creatine Monohydrate because it contains an unflavored, micronized creatine monohydrate with 5 grams of creatine per serving. The dose is 5 grams per day dissolved in water, taken before or after working out. Creatine is a very safe supplement because studies of upto 5 years show no adverse effects. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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The Best Menopause Supplements:
Curcumin Supplements
A study found that taking curcumin 500 mg/day by mouth reduced hot flashes in postmenopausal women.
Other studies have shown that curcumin supplements relieve joint pain from osteoarthritis (OA). Other studies showed that curcumin relieved joint pain and stiffness as well as NSAIDS (non-steroidal anti-inflammatory drugs) like ibuprofen and celecoxib.
Since one is not able to consume adequate amounts of turmeric in the diet to reap these benefits, consider taking a curcumin supplement. We recommend NatureWise Turmeric Curcumin because it is made from organic turmeric to improve joint health and boost the immune system. Each serving contains 500mg of curcuminoids which are the active components of turmeric. It also contains Bioperine black pepper extract and organic ginger which enhance the absorption of the curcumin. It is a vegan, gluten-free, and nonGMO supplement. The recommended dose is 3 capsules a day with meals. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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The Best Menopause Supplements:
DHEA Supplements (Dehydroepiandrosterone)
Studies suggest that DHEA may improve sexual function (increasing libido, reducing dyspareunia, improving satisfaction) in women in the perimenopause or postmenopause periods.
Another study suggest that DHEA may improve the functions of the immune system, endocrine system and musculoskeletal system in the elderly.
DHEA can cause acne, weight gain, abnormal hair growth, and cholesterol problems. High doses and/or long term use of DHEA is thought to increase the risk of developing breast cancer.
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The Best Menopause Supplements:
D-Mannose Supplements
Studies suggest that D-Mannose Supplements can help treat urinary tract infections (UTIs).
We recommend Zazzee Naturals D-Mannose Powder Plus because it is a potent and fast acting UTI treatment and prevention supplement because it provides 2000mg of D-Mannose per serving. It also contains cranberry juice extract which prevents UTIs. It also contains 5 billion colony forming units (50B CFUs) of 12 probiotic strains to prevent UTIs. It is therefore one of the best supplements for healthy urinary tract support since it treats and prevents UTIs. This supplement is vegan, gluten-free, and non-GMO. It also does not contain soy, milk, eggs, tree nuts, corn, sweeteners, and artificial flavors.
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The Best Menopause Supplements:
Fiber Supplements
A study found that soluble fiber intake was linked to decreased visceral adipose tissue accumulation. Therefore increase your soluble fiber intake if you want to decrease menopause belly fat.
Studies have shown that high dietary fiber intake is associated with a lower risk of developing coronary heart disease, high blood pressure, stroke, diabetes, obesity. A high dietary fiber intake lowers blood pressure and serum cholesterol levels. A high dietary fiber intake improves glucose control and insulin sensitivity in persons with diabetes and in those without diabetes. Taking fiber supplements enhances weight loss in obese persons. A high fiber intake is also beneficial for treating gastroesophageal reflux disease (GERD), duodenal ulcer, diverticulitis, constipation, and hemorrhoids. The recommended dietary fiber intakes for adults and children is 14 g/1000 kcal.
We recommend Now Psyllium Husks Caps because they contain natural soluble fiber to maintain intestinal health and regularity. Psyllium swells upto 50 times its original volume when added to liquid and this bulking action helps it relieve constipation. They are unflavored. They are vegan, gluten-free, soy-free, corn-free, and non-GMO and kosher. The dose is 3 capsules taken with 8oz of a liquid 2-3 times a day. Each serving of 3 capsules provides 1.1 grams of dietary fiber (1.0 grams of soluble fiber and 0.1 grams of insoluble fiber). It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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The Best Menopause Supplements:
Iron Supplements
Studies suggest that iron deficiency results in hair loss.
Iron deficiency has also been linked to the burning mouth syndrome of menopause.
If you are not able to get enough iron from your diet, consider taking a multivitamin and multimineral supplement with iron. We recommend Centrum Silver Women 50+ because it contains 8 mg of iron per tablet. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Menopace Plus is a great menopause supplement because each tablet contains 6mg of iron. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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The Best Menopause Supplements:
Magnesium Supplements
A study found that older adults with insomnia who took magnesium had better quality sleep and improved markers of insomnia like difficulty falling asleep, early waking, and sleep time.
Magnesium has also been linked to reduced headache frequency.
If you are not able to take adequate amounts of magnesium from your diet, consider taking a multivitamin and multimineral supplement with magnesium. We recommend Centrum Silver Women 50+ because it contains 100mg of magnesium in each tablet. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Menopace Plus is a great menopause supplement because each tablet contains 100mg of magnesium. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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The Best Menopause Supplements:
Omega 3 Fatty Acid Supplements
A study found that omega 3 fatty acids were beneficial for depression treatment. Omega 3 fatty acids are thought to have a role in reducing the symptoms of depression, anxiety and mood swings because they have anti-inflammatory properties.
A study found that fish oil supplementation ( 1,600 mg/d eicosapentaenoic acid (EPA) and 800 mg/d docosahexaenoic acid (DHA)) increased lean mass and decreased fat mass.
Omega 3 fatty acids also reduce joint inflammation and joint pain.
Omega 3 fatty acids are also thought to have a role in reducing dry skin symptoms because they enhance the skin’s natural moisture barrier and improve its hydration by helping it retain moisture.
A study suggested that omega 3 fatty acids may reduce night sweats. However, more studies are needed to confirm these findings.
If you are not able to get adequate amounts of omega 3 fatty acids from your diet, consider taking an omega 3 supplement. The reference daily intake (RDI) of combined EPA and DHA is 250–500 mg. We recommend Now Omega 3 Fish Oil which provides 180 EPA 120 DHA per softgel. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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The Best Menopause Supplements:
Probiotics Supplements
A study found that Lactobacillus gasseri BNR17 supplementation reduces visceral fat accumulation (belly fat) and waist circumference in obese adults.
Studies show that probiotics like lactobacillus improve gut microbiome, fight oxidative stress, and enhance immunity. This makes them beneficial for managing digestive issues.
Some studies suggest that probiotics can help prevent UTIs.
If you are not able to get adequate probiotics from your diet, consider taking a probiotic supplement. We recommend Physician’s Choice Menopause Total Support Probiotic Supplement because it contains prebiotics, probiotics and botanicals that aid in digestive health, hormone balance, mood balance, and weight management during all stages of menopause. It contains 15 billion colony forming units (50B CFUs) of 5 probiotic strains to replenish the menopausal biome. It also contains black cohosh which provides relief from hot flashes, night sweats and mood swings. It also contains resveratrol which is an antioxidant that supports healthy aging, balanced mood and brain health. This probiotic for menopause symptom support is also 3rd party tested for purity and potency.
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The Best Menopause Supplements:
Sea Buckthorn Oil Supplements
A study found that women who took 3 grams of sea buckthorn oil daily had improved vaginal epithelium (lining) and improved vaginal health with less vaginal dryness, itching and burning. This is beneficial for women with vaginal atrophy due to menopause. Vaginal atrophy causes dyspareunia (painful sex), feelings of dryness, burning and itching sensations.
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The Best Menopause Supplements:
Soy Supplements
A study found that taking 40mg of soy isoflavone supplements twice a day for 3 months reduced hot flashes, reduced sleep disturbances, reduced symptoms of depression and reduced sexual dysfunction.
Another study found that soy improves cognitive function which makes it beneficial for relieving menopause brain fog.
If you are not able to get adequate amounts of soy in your diet, consider taking a soy supplement. We recommend NOW Soy Isoflavones because each capsule contains 60mg of isoflavones like genistein, daidzein, and glycitein. This soy supplement is also vegan, non-GMO, gluten-fee, sugar-free, nut-fee, egg-free, dairy-free, and corn-free.
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Menopace Plus is a great menopause supplement because each tablet contains 100mg of soy isoflavone extract. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Menopace Original Daily Support is another good choice because it contains 22 nutrients that include vitamins and soya isoflavones. It is a vegan supplement.
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Menopace Max Maximum Support is another great choice because it contains 26 nutrients that include vitamin B1 (thiamine), vitamin B6, vitamin B7 (biotin), vitamin B9, vitamin B12, vitamin D, 700mg of calcium, copper iron, magnesium, zinc, soya isoflavones, green tea, and red clover.
N.B. Red clover should not be used by persons with breast cancer and other hormone-sensitive cancers.
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Estrogen Menopause Relief Weight Management is another good choice because it contain clinically proven ingredients like soy isoflavones, black cohosh, and metabolic herbal extract which promote lean muscle mass and aid menopause weight management, hot flashes and night sweats. These caplets are vegan, unflavored, drug-free, hormone-free, and gluten-free.
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The Best Menopause Supplements:
Zinc Supplements
Studies suggest that zinc deficiency results in hair loss.
Studies show that zinc is very important for brain health and zinc deficiency may lead to cognitive decline.
Zinc deficiency has also been linked to the burning mouth syndrome of menopause.
If you are not able to take adequate amounts of zinc from your diet, consider taking a multivitamin and multimineral supplement with zinc. We recommend Centrum Silver Women 50+ because it contains 15mg of zinc in each tablet. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Menopace Plus is a great menopause supplement because each tablet contains 15mg of zinc. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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The Best Menopause Supplements:
Vitamins B Complex Supplements
Studies suggest that deficiencies of vitamins B2 (riboflavin), B7 (biotin), and B12 (cobalamin) result in hair loss.
A study also found that vitamin B7 (biotin) was beneficial for brittle nails.
Studies have shown that B complex vitamins are vital for brain health.
Vitamin B2 (riboflavin) has also been found to reduce headache frequency.
B complex vitamins deficiencies have been associated with burning mouth syndrome.
Women over 50 years need 1.5 mg of vitamin B6 each day.
Women over 50 years need 2.4 mcg of vitamin B12 each day.
If you are not able to take adequate amounts of B complex vitamins from your diet, consider taking a multivitamin and multimineral supplement with them. We recommend Centrum Silver Women 50+ because it contains 1.1mg of B1 (thiamin), 1.1mg of B2 (riboflavin), 14mg of B3 (niacin), 5mg of B5 (pantothenic acid), 0mg of B6 (pyridoxine), 30mcg of B7 (biotin), 667mcg of B9 (folate), 50mcg of B12 (cobalamin) in each tablet. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Menopace Plus is a great menopause supplement because each tablet contains 10mg of B1 (thiamin), 5mg of B2 (riboflavin), 20mg of B3 (niacin), 30mg of B5 (pantothenic acid), 10mg of B6 (pyridoxine), 30mcg of B7 (biotin), 400mcg of B9 (folic acid), 9mcg of B12 (cobalamin) . It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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The Best Menopause Supplements:
Vitamin C Supplements
Studies have linked vitamin C deficiency to depression and cognitive impairment.
Studies have also linked vitamin C deficiency to hair loss and dry, brittle hair.
If you are not able to take adequate amounts of vitamin C from your diet, consider taking a multivitamin and multimineral supplement with vitamin C. We recommend Centrum Silver Women 50+ because it contains 100mg of vitamin C. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Menopace Plus is a great menopause supplement because each tablet contains 45mg of vitamin C. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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The Best Menopause Supplements:
Vitamin D Supplements
The body needs vitamin D to absorb calcium. Experts recommend that peri- and postmenopausal women should take 600 IU of vitamin D each day. Those aged 71 years or older need 800 IU per day.
Studies suggest that vitamin D deficiency can result in hair loss.
Women over 50 years need 600 IU of vitamin D each day.
If you are not able to take adequate amounts of vitamin D from your diet or from the sun, consider taking a multivitamin and multimineral supplement with vitamin D. We recommend Centrum Silver Women 50+ because each tablet contains 1000 IU (8mcg) of vitamin D3. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Menopace Plus is a great menopause supplement because each tablet contains 10mcg of vitamin D (as D3 400IU). It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Another good option is Osteocare plus Glucosamine and Chondroitin because each tablet contains calcium (260mg), magnesium (50mg), zinc (5mg), vitamin C (26mg), vitamin D (8mcg of D3), glucosamine sulphate (250mg), and chondroitin sulphate (100mg) which maintain healthy bones and cartilage. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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The Best Menopause Supplements:
Vitamin E Supplements
A study found that taking vitamin E 200 IU/day by mouth reduced hot flashes in postmenopausal women.
If you are not able to take adequate amounts of vitamin E from your diet, consider taking a multivitamin and multimineral supplement with vitamin E. We recommend Centrum Silver Women 50+ because it contains 15.8 mg of vitamin E. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Menopace Plus is a great menopause supplement because each tablet contains 30mg of vitamin E. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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FAQ
What are the best natural supplements to treat menopause symptoms like anxiety, belly fat, brain fog, burning mouth syndrome, depression, digestive issues, dry skin, hair loss, headaches, hot flashes, joint pains, mood swings, sexual problems, sleep disturbances, UTIs, weight gain?
The best menopause supplements for anxiety include omega 3 fatty acids.
The best menopause supplements for belly fat include fiber, omega 3 fatty acids, probiotics.
The best menopause supplements for brain fog include creatine, soy isoflavones, zinc, B complex vitamins.
The best supplements for menopause burning mouth syndrome include iron, zinc, B complex vitamins.
The best menopause supplements for depression include omega 3 fatty acids, soy isoflavones, vitamin C.
The best menopause supplements for digestive issues include fiber, probiotics.
The best menopause supplements for dry skin include omega 3 fatty acids.
The best menopause supplements for hair loss include iron, zinc, B complex vitamins, vitamin C, vitamin D.
The best menopause supplements for headaches include magnesium, B complex vitamins.
The best menopause supplements for hot flashes include curcumin, vitamin E.
The best menopause supplements for joint pain include collagen, curcumin, omega 3 fatty acids.
The best menopause supplements for mood swings include creatine, omega 3 fatty acids.
The best menopause supplements for nail problems like brittle nails include B complex vitamins.
The best menopause supplements for sleep disturbances or insomnia include magnesium, soy isoflavones.
The best menopause supplements for sexual problems include DHEA, soy isoflavones.
The best menopause supplements for UTIs include D-Mannose, probiotics.
The best menopause supplements for weight loss include fiber, omega 3 fatty acids, probiotics.
It is important to note that there are no FDA-approved supplements for menopause since the FDA does not regulate supplements the way it regulates medications.
What is the best treatment for menopause?
The best treatment for menopause is one that relieves menopause symptoms without increasing the woman’s risk for developing serious conditions. Hormone replacement therapy (HRT) relieves some of the symptoms of menopause like hot flashes and night sweats. It also improves sleep, reduces vaginal dryness and painful sex. HRT also reduces the risk of developing heart disease and fractures from osteoporosis.
However, side effects of HRT include developing breast cancer, cancer of the uterus, stroke, blood clots in the legs, blood clots in the lungs, breast pain, vaginal bleeding, gall bladder disease, bloating, nausea, diarrhea, headache, mood changes, muscle cramps, skin rash, itchy skin, hives, and allergic reactions.
Consequently HRT is not the best treatment for women who do not want to develop these conditions.
Our Menopause Expert Doctor does not use HRT. She uses food as medicine, supplements and lifestyle modifications to provide relief for menopause symptoms. This is the best treatment for menopause since it does not cause other illnesses. Email AlmasiSkincare@gmail.com to consult her.
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