Natural Supplements for Balancing Hormones During Menopause

Understand Hormonal Changes During Menopause

It's helpful to understand what is happening in one's body before we dive into the remedies. Here's what is happening: With age, ovarian function worsens, and hormone levels fluctuate, and eventually decline. This hormonal roller coaster is responsible for symptoms of menopause like hot flashes, unpredictable mood swings, and nights spent tossing and turning.

But why would you want to balance hormones naturally? Well, your body has been producing these hormones for decades, and a slow, natural approach to managing their decline can be kinder to your system in the long run. And on top of that, many of these natural methods have far fewer side effects than the synthetic ones.

How Natural Supplements Help in Balancing Hormones

Menopausal hormone balance supplements give your body compounds mimicking hormones and supplement the production of your hormones. As they are usually extracted from plants and herbs, this hormone balance supplement has been in use for thousands of years.

One of the greatest benefits of natural supplements is that they act to be synchronized with the body's systems rather than overriding them. They also offer relief from symptoms but with no risk associated with synthetic hormone replacement therapy. More importantly, it was helpful for many women, who discovered a sense of control over their health at a time that otherwise felt unpredictable.

Natural Supplements to Balance Hormones in Menopause

Natural Supplements to Balance Hormones in Menopause

Among the most effective supplements for hormonal balance in menopause, some natural ingredients stand above others due to well-proven benefits:

Black Cohosh (Actaea racemosa)

• Mechanism: It contains compounds, which may have an effect on serotonin receptors and could reduce hot flashes.
• Research: A systematic review published in the Journal of Education and Health Promotion (2018) reported that black cohosh is effective in reducing of severity of hot flashes and improving quality of life. In addition to black cohosh, other natural treatments can enhance your menopausal well-being. Learn more about Supplements for Vaginal Comfort in Menopause for a more targeted approach to menopausal care.
• Dosage: 6.5 mg of dried extract each day showed a reduction in menopausal symptoms.

Maca Root (Lepidium meyenii):

• Action: It is a nutrient-rich product that contains many bioactive substances that could stimulate the production of hormones and help regulate hormone levels.
• Study: A review published in 2006 in International Journal of Biomedical Science reported maca supplementation relieved psychological symptoms in postmenopausal women.
• Dosage: Typical dosages 15 mg/kg bw

Chasteberry (Vitex Agnus-Castus):

• Action: This herb may influence pituitary gland function, thus possibly balancing hormonal levels.
• Research: A research from BMJ. 2001 suggested that chasteberry may be beneficial in managing irritability, mood alteration, anger, headache, breast fullness, and other menstrual symptoms including bloating
• Dosage: Typically 20-40 mg per day of dried fruit extract.

Ashwagandha (Withania somnifera):

• Mechanism: Adaptogenic herb, possibly helpful for reducing stress and cortisol levels, thus indirectly promoting hormonal balance.
• Research: Ashwagandha supplements have been shown to significantly reduce stress and anxiety levels in adults subjected to chronic stress in a 2019 study published in Medicine (Baltimore).
• Dosage: Typical dosing ranges from 240 mg per day of root extract.

Flaxseed and Phytoestrogens:

• Mechanism: It contains lignans that are phytoestrogens which may very weakly act like estrogen in the body.
• Study: A meta-analysis on Menopause was done in a research in 2016 that demonstrated that the frequency and severity of hot flashes were significantly reduced with the consumption of flaxseed.
• Dosage: Typically 1 to 2 tablespoons of ground flaxseed per day or 40-80 mg of flaxseed lignans.

While these natural ingredients show so much promise for women to balance their hormones during menopause, it is always useful to remember that everyone's body responds differently, and it's advisable to always see a healthcare provider before initiating any new supplement.

Complementing Supplements with Lifestyle Changes

1. Nutrient-Dense Diet: A diet with more intact, unprocessed foods, more fruits and vegetables, and more lean proteins supplies necessary nutrients for hormonal balance. Add phytoestrogen-containing foods such as soy, flaxseeds, and certain fruits and vegetables.
2. Regular Exercise: Aerobic and strength training exercises help keep someone relatively healthy weight, improve bones, and may reduce the frequency and severity of hot flashes. Try to do at least 150 minutes per week of moderate exercise.
3. Stress Management Techniques: Chronic stress makes matters worse on menopausal issues. Techniques include yoga, meditation, or deep breathing in the reduction of stress hormones and overall well-being.
4. Improve Sleep Hygiene: Cool, quiet sleep environment and regular sleep schedule. Avoid the use of any screens before sleep; find relaxation techniques to enhance your sleep.
5. Hydration: Explanation: Keep hydrated, which can reduce dry skin and even lessen the severity of hot flashes; endeavor to at least 8 glasses of water per day.
6. Avoid Caffeine and Alcohol: Both can trigger hot flashes and disrupt sleep. Cut back on all intake, including at bedtime.
7. Mindfulness: Practice mindful activities that can intervene in mood swings and anxiety associated with hormonal change.