When it comes to managing menopause, the conversation often revolves around hormone replacement therapies and lifestyle changes. But what about nutrition and supplements? These natural approaches can play a pivotal role in alleviating symptoms and enhancing your overall well-being. In this blog post, we'll cover the basics into the importance of nutrition and supplements in your menopause journey and how our course can guide you through it.

The Role of Nutrition: Meal Planning and More

Nutrition is the cornerstone of any wellness journey, and menopause is no exception. Our course offers a meal planner designed to balance hormones and manage symptoms like hot flashes and mood swings. But we go beyond just meal planning; we also introduce you to the concept of seed cycling, a natural approach to balancing hormones through the consumption of specific seeds at different phases of your menstrual or lunar cycle.

Top 5 Supplements and Herbs, Including Nootropics and Adaptogens

**Black Cohosh**
**Helps with hot flashes and mood swings**

**St. John's Wort**
**Known for its mood-boosting properties, it can alleviate depression and anxiety.**

Avoid if taking SSRIs or other antidepressants.

**Ginkgo Biloba**
**A nootropic that enhances cognitive function, helping with memory lapses.**

**Ashwagandha**
**An adaptogen that helps the body adapt to stress, potentially easing anxiety and insomnia.**

**Do not take if you are known to have low cortisol.**

evening primrose and menopause — **Evening Primrose Oil**
**Helps with hormonal balance and can alleviate symptoms like breast tenderness.**

Vitamins that may be advised

Vitamin D

Menopause is associated with a decline in oestrogen levels, which can lead to a decrease in bone density and an increased risk of osteoporosis. Vitamin D is crucial for calcium absorption in the gut, which is essential for maintaining bone health. Adequate vitamin D levels can help reduce the risk of fractures in postmenopausal women.

Vitamin D may help regulate mood and reduce the risk of depression, which can be a concern during menopause due to hormonal changes.

Vitamin D is known to play a role in immune system regulation. This is important because the immune response can be affected by hormonal changes during menopause.

Maintaining muscle strength is important for overall health and can help prevent falls. Vitamin D is important for muscle function, and deficiency has been linked to decreased muscle strength.

There is some evidence to suggest that Vitamin D may have a role in cardiovascular health. Since the risk of heart disease increases after menopause, maintaining adequate vitamin D levels might be beneficial.

Typical Dose is 600 IU to 800 IU per day, but during autumn and winter in the northern hemispheres, a dose of 4000 IU to 5000 IU or higher may be indicated. It is important to know what your Vitamin D levels are prior to supplementation.

The best source is our Sun.

Calcium

With the decline of oestrogen levels during menopause, women's bones can lose density and become more brittle, leading to osteoporosis. Calcium is a vital mineral for bone health, as it helps to build and maintain strong bones. Adequate calcium intake can help to mitigate the loss of bone density that occurs during menopause.

As bone density decreases, the risk of fractures increases. Ensuring sufficient calcium intake can help strengthen bones and reduce the risk of fractures, which can have significant health implications, especially in older adults.

Some research suggests that calcium may play a role in maintaining healthy blood pressure levels. High blood pressure is a concern for postmenopausal women due to an increased risk of cardiovascular disease.

Calcium is crucial for proper muscle contraction. During menopause, maintaining muscle function is important to support overall mobility and reduce the risk of falls. Calcium is also essential for the proper functioning of the nervous system. It aids in transmitting signals between nerve cells, which is important for maintaining cognitive functions and controlling bodily movements.

To ensure adequate calcium intake during menopause, a combination of dietary sources (like dairy products, leafy greens, and fortified foods) and supplements may be recommended, especially for those who have a higher risk of osteoporosis or are unable to meet their calcium needs through diet alone. It's important for menopausal women to discuss their calcium needs with a healthcare provider to determine the right balance and to avoid excessive intake, which can also lead to health problems, including kidney stones and cardiovascular disease.

Essential for bone health, especially important as the risk of osteoporosis increases during menopause.
Typical Dose: 1,000 mg per day for women up to age 50, and 1,200 mg per day for women 51 and older.

The best source is good quality dairy.

B Vitamins

During menopause and for menstrual health, certain B vitamins are often recommended because of their role in managing symptoms and maintaining overall health.

Vitamin B6 (Pyridoxine)

This vitamin can help with hormone regulation and is believed to be effective in reducing symptoms such as mood swings and irritability. It also plays a role in the synthesis of neurotransmitters like serotonin and dopamine, which can affect mood and well-being.

Vitamin B9 (Folate)

Folate is important for cell growth and reproduction, affecting red blood cell formation and proper nerve function. It's also necessary for the synthesis of DNA and RNA, especially in women of childbearing age to prevent neural tube defects in the early stages of pregnancy.

Vitamin B12 (Cobalamin)

B12 is crucial for nerve health and the production of DNA and red blood cells. It is also involved in brain function and can impact cognitive health, which is a concern for aging women.

For individuals who have difficulty converting vitamins to their active forms due to genetic variations like MTHFR mutations, a B-complex supplement using methylated forms can be beneficial. Methylated B vitamins are in a form that's already 'active,' allowing the body to use them directly without conversion. This can lead to better absorption and utilization, potentially improving the efficacy of the vitamins.

Benefits of a methylated B-complex may include:

Enhanced Mood Regulation: Because they're readily usable by the body, methylated forms of B6 and B12 can more effectively support the production of neurotransmitters involved in mood regulation.

Improved Metabolic Function: Methylated B vitamins are essential for various metabolic processes, including converting carbohydrates into glucose, which the body uses for energy.

Better Homocysteine Management: Methylated forms of folate and B12 are important for converting homocysteine, an amino acid that at high levels can be associated with an increased risk of heart disease, into methionine, an essential amino acid.

Supports Red Blood Cell Formation: Especially important in B12, which helps prevent anaemia, a condition in which the body has fewer red blood cells than normal.

It's important for individuals to consult with a healthcare provider before starting any new supplement, especially if they are taking other medications or have underlying health conditions. The provider can offer guidance on the appropriate dosage and form of B vitamins that would be most beneficial for a person's specific health needs.

Sometimes high doses of B Vitamins can be very helpful in managing stress and menopause symptoms.
Use methylated forms of B Vitamins such as methyl cobalamin rather than cyanocobalamin. A B vitamin complex might also be useful.

Meat and organs, fish, dairy, grains, vegetables, nuts and seeds are good sources.

Magnesium

Magnesium plays a vital role in numerous bodily functions, and its benefits can be particularly helpful during menopause.

Magnesium is important for bone formation and influences the activities of osteoblasts and osteoclasts, cells responsible for the breakdown and formation of bone. It also helps regulate calcium and vitamin D levels, which are crucial for bone health, helping to reduce the risk of osteoporosis, a common concern during menopause.

It has has been shown to have a calming effect on the nervous system, which can help manage mood swings and reduce anxiety, symptoms often experienced during menopause. Adequate magnesium levels can improve sleep quality, which may be beneficial for menopausal women who suffer from sleep disturbances like insomnia or night sweats.

Magnesium helps maintain a healthy heart rhythm and is associated with a lower risk of cardiovascular disease, which women become more susceptible to after menopause due to changing hormone levels. It aids in muscle relaxation and prevents cramps, which can be beneficial as many women experience increased muscle tension and cramps during menopause. While magnesium doesn't directly affect hormone levels, it can influence the body's stress-response system, including the production and regulation of stress hormones like cortisol.

Magnesium is important for glucose metabolism and has been linked to insulin sensitivity. Postmenopausal women have an increased risk of developing type 2 diabetes, and magnesium can play a role in reducing this risk.

Women going through menopause should consider their magnesium intake and may benefit from discussing their nutritional needs with a healthcare provider to determine if supplementation might be necessary, especially since magnesium can also interact with various medications and has its own set of recommended daily allowances.

Helps with muscle and nerve function, bone health, and may alleviate symptoms like insomnia and mood swings.
300 to 400 mg per day for adult women, although some may benefit from higher doses. Magnesium Glycinate is the most available form.

Can use Magnesium gel or liquid as an alternative.

Omega-3 Fatty Acids

For brain and mood related issues choose a supplement with a higher EPA to DHA and choose a clean supplement.

Omega-3 fatty acids are essential fats that offer numerous health benefits, particularly during menopause. Omega-3s can contribute to cardiovascular health by reducing triglycerides, lowering blood pressure slightly, reducing blood clotting, and decreasing the risk of strokes and heart failure risk, as well as potentially reducing the likelihood of heart disease.

They may help improve bone strength by enhancing calcium absorption, reducing bone loss, and increasing bone formation, which is particularly beneficial during menopause when the risk of osteoporosis increases.

Omega-3 fatty acids are believed to play a role in neurotransmitter function and are linked to mood stabilization, which can help alleviate mood swings and depression during menopause.

They also have anti-inflammatory properties, which can be beneficial in reducing the joint pain and stiffness associated with menopause. There is evidence to suggest that omega-3s can help protect against cognitive decline, which is a concern for some women during and after menopause.

Some studies suggest that omega-3 supplements may reduce the frequency of hot flashes and the intensity of night sweats.

Dietary Sources of Omega-3 Fatty Acids include

Fatty Fish: Salmon, mackerel, sardines, anchovies, and herring are excellent sources of EPA and DHA, two potent forms of omega-3 fatty acids.

Seeds and Nuts: Flaxseeds, chia seeds, hemp seeds, and walnuts contain ALA, another type of omega-3 fatty acid, which the body partially converts to EPA and DHA.

Plant Oils: Flaxseed oil, soybean oil, and canola oil are rich in ALA.

Fortified Foods: Some eggs, yogurts, juices, milk, and soy beverages are fortified with omega-3s.

Supplements: For those who don't consume enough omega-3s in their diet, fish oil supplements or algal oil supplements for vegetarians can be an alternative. Choose a heavy metal tested clean source.

It's important to aim for a balanced intake of omega-3 fatty acids as part of a healthy diet. For specific dosing or if considering supplements, consulting with a healthcare provider is recommended, especially to avoid potential interactions with medications or other dietary supplements.

EPA (Eicosapentaenoic Acid)

Anti-inflammatory Effects: EPA is effective in reducing cellular inflammation. It's thought to have a beneficial impact on inflammatory diseases and symptoms, such as those seen in autoimmune conditions.
Mood Regulation: EPA has been shown to play a role in mental health and may be particularly beneficial for depression. Some studies suggest that EPA, rather than DHA, is effective in improving mood.
Heart Health: EPA helps lower levels of blood fats (triglycerides) and is associated with a reduced risk of cardiovascular disease. It may also help prevent blood clots and reduce blood pressure.

DHA (Docosahexaenoic Acid)

Brain Health: DHA is a major structural component of the brain and is crucial for brain development and function. It's important for maintaining brain health, cognitive function, and neuroprotection.
Vision Support: DHA is a key component of the retina, and adequate levels are important for long-term eye health.
Fetal Development: During pregnancy, DHA is important for the neurological development of the fetus and is associated with improved developmental outcomes.

Note: Always consult with a healthcare provider before starting any new supplement regimen, especially if you are currently taking medications or have existing health conditions.

Crystals, Herbs, and Supplements: A Holistic Toolkit

Our course doesn't stop at nutrition and meal planning; it also offers a guide on using crystals for healing, as well as herbs and supplements that can alleviate symptoms. From nootropics that enhance cognitive function to adaptogens that help your body adapt to stress, our course provides a holistic toolkit for managing menopause.

Nutrition and supplements offer a balanced and natural approach to managing menopause. With our course, you get more than just information; you get a guide that includes meal planning, seed cycling, and a holistic toolkit of crystals, herbs, and supplements.

Ready to take control of your menopause journey? Check out our journal and course for a comprehensive guide to managing menopause holistically.