The Menopause - How Can Certain Nutrients Support Your Health?
The Menopause is a natural stage in life that happens to every women at the end of her menstrual cycle. There are many symptoms of the menopause which can be greatly supported through nutrition and lifestyle changes.
During the menopause, declining oestrogen levels can negatively impact your metabolism, potentially making is more difficult to lose weight. These changes may also impact cholesterol levels and how your body digests carbohydrates. Changes in hormones can also cause symptoms like hot flushes, poor sleep and lower oestrogen also affects bone health, and can result in lower bone mineral density (BMD).
GP Nutrition’s GOLD, contains important vitamins and minerals which can support during this time, including Omega 3, Vitamin D, Magnesium, amongst many others. We are going to delve in deeper into the research behind important nutrients known to be beneficial during the menopause.
Omega 3 Fatty acids
According to results of certain trials, supplements of Omega 3 fatty acid EPA led to improvements in both mood health, and the frequency of hot flushes in menopausal women (1). A study by Michel et al. (2009) examined the frequency and score (intensity) of hot flushes. The decline in hot flushes was observed, and it was suggested that due to these results, Omega 3 supplementation during the Menopause deserves more attention. GOLD contains an Omega 3 supplement (DHA + EPA) derived from sustainable and vegan Algae.
Vitamin D is more like a hormone, and is primarily obtained through exposing our skin to sunlight. We are all spending more time indoors, and as we especially during the winter time, it becomes important to supplement this vitamin. It finds itself extremely important during the menopause; particularly due to a woman’s lower bone density during this time, and the relationship between calcium and vitamin D (2).
Recent studies demonstrate links between vitamin D deficiency and menopause symptoms. It is understood that oestrogen increases the activity of the enzyme which is responsible for the activation of Vitamin D. Therefore, declining oestrogen levels during the menopausal transition could lead to symptoms of vitamin D deficiency (3).
Magnesium is needed for hundreds of different chemical processes in the body. It is needed to maintain nerve function, bone and heart health, amongst many others. During the menopause, it is important for keeping bones strong and preventing weakening of bones (4). Magnesium may also reduce unwanted side effects of menopause, such as difficulty sleeping, low mood and supporting heart health (5). Smith (2009) researched into the benefits of Magnesium supplementation for hot flushes. He concluded that magnesium is a natural, inexpensive way to support women experiencing the hot flushes symptom related to menopause (6).
To make sure you have a diet which is rich in Magnesium, make sure to consume legumes (chickpeas, red kidney beans, lentils) nuts and seeds (almonds, brazil nuts, pumpkin seeds), and dark leafy greens (kale, spinach, collard greens).
- Michel, L. Geneviève, A. Chantal, M. et al. 2009. Effects of ethyl-eicosapentaenoic acid omega-3 fatty acid supplementation on hot flashes and quality of life among middle-aged women: a double-blind, placebo-controlled, randomized clinical trial. Menopause, 16(2), pp.357-366.
- Aggarwal, S. 2013. Calcium and vitamin D in post menopausal women. Indian J Endocrinol Metab.17(3), pp.S618–S620.
- Lerchbaum, E. 2014. Vitamin D and menopause—A narrative review. Maturitas, 79(1), pp.3-7.
- Aydın, H. Deyneli, O. Yavuz, D. et al. 2010. Short-term oral magnesium supplementation suppresses bone turnover in postmenopausal osteoporotic women. Biological Trace Element Research volume, 133(2), pp.136-143.
- Tarleton, E. Littenberg, B. MacLean, C. et al. 2017. Role of magnesium supplementation in the treatment of depression: A randomized clinical trial. PLoS One, 12(6), pp.1-15.
- Smith, T. 2009. Magnesium Supplements for Menopausal Hot Flashes. Journal of Clinical Oncology, 27(7), pp.1151-1152.