Menopause

Understanding Menopause & Perimenopause

Menopause marks the end of menstrual cycles, typically occurring in women in their mid-50s, while peri-menopause is the transition period leading up to it, often beginning years earlier. Hormonal shifts during this time can cause:

• Temperature fluctuations
• Low energy
• Changes in mood and sleep patterns
• Body composition changes
• Irritability/mood changes
• Sleep disruption
• Heart palpitations

While every experience is unique, targeted nutrition and botanical therapies can make the transition smoother and more balanced.

What Are the Best Supplements for Menopause?

Supplements can help to build a strong foundation and to be a first line of tools for supporting symptoms during the menopause transition. 

Naturopaths recommend a holistic approach that addresses hormone balance and promotes overall strength. Some of the most recommended nutrients include:

• Vitamin D: Crucial for bone health, immune balance, and mood stability. Maintaining optimal levels can reduce the risk of bone loss associated with menopause.
• Magnesium: Work together to support muscle relaxation and better sleep quality while supporting mood, heart palpitations, and headaches.
• Calcium: This can be beneficial for those at risk of osteoporosis.
• B Vitamins: Aid in energy metabolism and help stabilize mood and cognitive function.
• Iron: Bleeding can become heavier in perimenopause, and iron supplementation can be critical for low energy.
• Omega-3 Fish Oil: Can help with mood irregularity.
• Creatine: Helps support loss of muscle mass contributing to body composition changes. 

Herbal Support for Natural Relief

Nature offers time-tested ingredients for hormone balance and symptom comfort, which are ideal for those seeking alternatives to hormone replacement therapy (HRT).

• Black Cohosh: A natural option for hot flash support.
• Vitex/Chaste Berry: Used a lot in the perimenopause transition for irregular periods, PMS, and mood swings.
• Indol-3-Carbinol (I3C) and DIM: Can be helpful for estrogen excess symptoms like breast tenderness, painful periods, and cramping.

These botanicals are often combined in professional-grade formulas that target specific needs, from thermal comfort to emotional stability.

What Can I Take Instead of HRT?

For women seeking non-hormonal approaches, herbal blends containing black cohosh, sage, red clover, or chaste tree, along with vitamin D and magnesium, offer a safe and effective option. These combinations can support estrogen balance, but will not provide the protective bone and cardiovascular effects of estrogen. However, they have a good safety profile.

Product Categories for Menopause

Vitamins

Essential for mood balance, energy, and bone density. Vitamin D and B-complex vitamins are key for maintaining vitality during menopause.

Minerals

Magnesium and calcium help strengthen bones and promote relaxation, leading to improved sleep and better stress management.

Herbs

Vitex, Black Cohosh, rhubarb extract and sage can be effective for menopausal symptoms such as hot flashes or night sweats and mood swings in the perimenopausal transition. 

Homeopathics

Formulas offering gentle, natural relief for symptoms like hot flashes, fatigue, and mood swings, supporting overall comfort and balance.