Supplements For Menopause

Written by Veronica Yoo

Top 5 Essential Supplements for Menopausal Women

Menopause is a natural phase in a woman’s life, marking the end of her reproductive years. While it’s a normal transition, it often brings about a range of physical and emotional challenges. These may include hot flashes, mood swings, weight gain, and bone density loss, among others. Fortunately, there are various supplements that can help alleviate some of these symptoms and support overall health during menopause. In this guide, we’ll explore the top five essential supplements for menopausal women: magnesium, ashwagandha, digestive enzymes, omega-3 fatty acids, and vitamins D3 and K2 (MK7).

  1. Magnesium

Magnesium is a vital mineral that plays a crucial role in over 300 biochemical reactions in the body, including those related to bone health and hormonal balance. During menopause, women may experience a decline in estrogen levels, which can affect bone density. Magnesium helps counteract this by supporting bone health in several ways:

a. Calcium Regulation: Magnesium helps regulate calcium metabolism, ensuring that calcium is deposited in bones rather than soft tissues. This is crucial for preventing osteoporosis, a common concern for menopausal women.

b. Muscle Relaxation: Many women experience muscle cramps and tension during menopause. Magnesium acts as a natural muscle relaxant, helping to ease muscle discomfort.

c. Mood Support: Menopause often brings mood swings and anxiety. Magnesium has been shown to have a calming effect on the nervous system, potentially reducing these symptoms.

d. Sleep Aid: Sleep disturbances are common during menopause. Magnesium can improve sleep quality by promoting relaxation and reducing insomnia.

The recommended daily intake of magnesium varies by age and gender, but menopausal women may benefit from taking a magnesium supplement in consultation with a healthcare provider.

  1. Ashwagandha

Ashwagandha, also known as Withania somnifera, is an adaptogenic herb that has been used for centuries in Ayurvedic medicine to support overall health and well-being. It has gained popularity in recent years for its potential benefits during menopause:

a. Stress Reduction: Menopause can be a stressful time, and ashwagandha is known for its ability to reduce stress and promote relaxation.

b. Hormonal Balance: Ashwagandha may help balance hormone levels, including cortisol, which can become elevated during menopause.

c. Mood and Cognitive Function: Some women experience mood swings and cognitive changes during menopause. Ashwagandha may improve mood and cognitive function.

d. Energy Boost: Fatigue is a common complaint during menopause. Ashwagandha may help increase energy levels and reduce feelings of tiredness.

Ashwagandha is available in various forms, including capsules, powders, and teas. It’s essential to consult with a healthcare provider before incorporating it into your routine, especially if you have underlying medical conditions or are taking medications.

  1. Digestive Enzymes

Digestive enzymes are substances that aid in the breakdown of food into nutrients that can be absorbed by the body. During menopause, hormonal changes can affect digestion, leading to issues such as bloating, gas, and indigestion. Digestive enzyme supplements can be beneficial for menopausal women in the following ways:

a. Improved Nutrient Absorption: Menopausal women may have a reduced ability to absorb essential nutrients from their food. Digestive enzymes help break down nutrients, making them more accessible for absorption.

b. Alleviation of Digestive Discomfort: Enzymes can ease common digestive issues, such as bloating and gas, which can be exacerbated during menopause.

c. Enhanced Gut Health: A healthy gut is essential for overall well-being. Digestive enzymes can support gut health by ensuring efficient nutrient absorption and reducing the risk of gastrointestinal problems.

Digestive enzyme supplements typically contain a blend of enzymes like amylase, lipase, and protease. Consult with a healthcare provider or a registered dietitian to determine the right enzyme supplement for your needs.

  1. Omega-3 Fatty Acids

Omega-3 fatty acids, found in fatty fish like salmon, flaxseeds, and walnuts, are essential for heart and brain health. During menopause, women may experience changes in lipid metabolism and an increased risk of cardiovascular disease. Omega-3 supplements offer numerous benefits:

a. Heart Health: Omega-3s can reduce the risk of heart disease by lowering triglyceride levels, reducing inflammation, and improving cholesterol profiles.

b. Mood Stabilization: Omega-3s may help alleviate mood swings and symptoms of depression, which are common during menopause.

c. Cognitive Function: Some studies suggest that omega-3 fatty acids may support cognitive function and reduce the risk of cognitive decline.

d. Joint Comfort: Menopausal women may experience joint pain and stiffness. Omega-3s have anti-inflammatory properties that can help ease these symptoms.

The American Heart Association recommends consuming at least two servings of fatty fish per week or considering omega-3 supplements. However, it’s essential to consult with a healthcare provider to determine the appropriate dosage and ensure it doesn’t interact with any medications you may be taking.

  1. Vitamin D3 and K2 (MK7)

Vitamin D and vitamin K are essential for bone health, and their synergy is especially crucial during menopause when the risk of osteoporosis increases. Let’s explore how each of these vitamins contributes to menopausal well-being:

a. Vitamin D3: Vitamin D is essential for calcium absorption and bone health. It also plays a role in immune function and mood regulation. During menopause, maintaining optimal vitamin D levels can help prevent bone loss and support overall health.

b. Vitamin K2 (MK7): Vitamin K2 is responsible for directing calcium to the bones and teeth, preventing calcium from accumulating in the arteries and soft tissues. MK7 is a specific form of vitamin K2 known for its longer half-life, making it an effective choice for supplementation.

To support bone health, it’s common for menopausal women to take a combination of vitamin D3 and vitamin K2 (MK7) supplements. The recommended daily intake may vary, so consult with a healthcare provider for personalized guidance and dosage recommendations.


Menopause is a transformative phase in a woman’s life, and while it comes with its challenges, the right supplements can help ease the transition and promote overall well-being. The top five essential supplements for menopausal women—magnesium, ashwagandha, digestive enzymes, omega-3 fatty acids, and vitamins D3 and K2 (MK7)—address various aspects of health, from bone density and hormonal balance to mood and digestion.

Before incorporating any supplements into your routine, it’s crucial to consult with a healthcare provider or a registered dietitian. They can assess your specific needs, recommend appropriate dosages, and ensure that the supplements do not interact with any medications or underlying health conditions. When used wisely and in conjunction with a balanced diet and a healthy lifestyle, these supplements can be valuable tools for managing the challenges of menopause and maintaining optimal health.

Veronica Yoo

Veronica is dedicated and experienced nutritionist and certified health coach who specializes in functional medicine, She's a published author, nutritional instructor, WBFF professional figure athlete, and both the brains and beauty behind all that Makeover Nutrition offers.

Veronica is also the President & CEO of a BC based health and wellness association; Pacific Alliance of Body Care.