Menopause is a natural biological process that marks the end of a woman’s reproductive years, and it can bring with it a host of uncomfortable symptoms such as hot flashes, mood changes, and vaginal dryness.
While there are pharmaceutical options available for managing these symptoms, many women are turning to natural remedies. The use of herbal medicine for women’s health dates back to ancient times, with the Greek physician Dioscorides documenting several plants that can be beneficial for treating menopause in his book “De Materia Medica” back in the first century. In this article, we will explore some natural supplements and herbal remedies that may help alleviate menopause symptoms.
Supplements for Menopause: Key Vitamins and Minerals to Consider
B-complex vitamins are vital for cell metabolism and nervous system function. During menopause, these vitamins become even more critical. A deficiency in B vitamins can lead to a range of symptoms, including stress, low energy, mood swings, irritability, tension, anxiety, depression, and abnormal bone mineral density.
Since the body doesn’t store B vitamins efficiently, it is recommended to consume foods that are rich in B vitamins on a daily basis. To increase your B vitamin intake, you can incorporate whole grains, beans, nutritional yeast, and green leafy vegetables into your diet. If you’re looking for a supplement, choose a food-based option.
Vitamin C is essential for producing collagen, a significant part of the bone matrix that helps keep bones healthy. It also helps reduce hot flashes and maintain the elasticity of the tissue in your skin. You can find vitamin C in fruits and vegetables. If you prefer taking a supplement, a food-based option would be a wise choice.
Magnesium has a calming effect on the body and can be helpful for managing symptoms such as insomnia, restless sleep, anxiety, stress, tense muscles, and muscle cramps. Low levels of magnesium can result in more severe menopause symptoms. Consider taking a magnesium supplement sourced from seawater to help alleviate these symptoms.
Natural herbal remedies for menopause
Also known as Vitex agnus-castus, Vitex, chaste tree, chaste berry, or Abraham’s balm. Vitex agnus-castus has been used to relieve PMS, menopause symptoms, and infertility issues. During perimenopause, Vitex can help with period pain, breast tenderness, mood swings, and irritability.
Sage is recommended if you suffer from hot flashes and night sweats. These occur before and during menopause because of changing hormone levels, including estrogen and progesterone, affecting the body’s temperature control.
Hot flashes can differ from individual to individual, and they may also be influenced by factors such as alcohol consumption, caffeine intake, consumption of spicy foods, exposure to high temperatures, wearing tight clothing, and smoking. Drinking sage tea or taking it as a tincture or capsule may help alleviate these symptoms.
Black cohosh can help reduce hot flashes and other symptoms of hormonal imbalance. Extensive clinical research shows that it is effectively taken around menopause. A study from 2005 checked the changes in subjective symptoms of menopause in 2016 Hungarian women (age 40-65) who took black cohosh, and it has been useful with hot flashes, sweating, insomnia, and anxiety. 
In Traditional Chinese Medicine, Dong Quai is known as a woman’s tonic, and it has been named “female ginseng” because of its use for various health conditions, including dysmenorrhea and menopausal symptoms. It can help regulate estrogen levels, whether they are too high or too low, strengthening the uterus, improving uterine tone, and regulating the menstrual cycle.
Maca, a root vegetable native to Peru, has been gaining popularity in recent years for its potential benefits in managing menopause symptoms.
Maca root promotes optimal functioning of the hypothalamus and pituitary, improving the functioning of all endocrine glands. Research shows it has fertility-enhancing properties and can improve energy, vitality, pancreas, and thyroid. 
There are many ways to support the hormonal changes that you may experience during menopause. Natural remedies can work gently and in synergy with the body. However, it is important to consult with your doctor and a naturopath, nutritional therapist, or herbalist who can recommend individual-specific remedies.
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