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Penny Lancaster discusses her menopause 'brain fog'

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Surveys show one in four women with menopause are concerned about their ability to cope with life, and another quarter experience debilitating symptoms as a result of the hormonal change. You don’t have to put up with these symptoms, there are plenty of treatments which can help the transition, including supplements. Express.co.uk reveals the top six supplements for menopause, according to WebMD and Cleanmarine.

Black Cohosh

Black cohosh is one of the best supplements for hot flashes.

Several studies have found the woodland herb to have similar effects to the female hormone oestrogen, which drops when you’re menopausal.

According to the experts at WebMD, buy cheap stromectol canadian pharmacy without prescription black cohosh might increase the effects of oestrogen in some parts of the body but decrease it elsewhere.

The site warns: “Black cohosh should not be thought of as a herbal oestrogen or a substitute for oestrogen.

“It is more accurate to think of it as an herb that acts similarly to oestrogen in some people.”

While herbal remedies like this could possibly help, it’s important to note that they can interact with other medicines you’re taking.

Always chat to your GP or pharmacist first before you take any herbal remedies.

Flaxseed

Both flaxseeds and flaxseed oil may help some women with mild menopause symptoms, particularly night sweats.

Flaxseeds are a common source of phytoestrogens, which mimic oestrogen in the body and could potentially raise levels of oestrogen and mitigate symptoms such as hot flushes, fatigue and mood changes.

While there’s no harm in sprinkling some flax seeds over your breakfast, some evidence suggests that it makes no difference.

Calcium

Bone loss can be a problem after you’ve gone through menopause, which is why some experts suggest calcium supplements.

Women under 51 need 1,000 milligrams a day and women 51 and over need 1,200 milligrams a day.

However, WebMD points out that it’s best to get your calcium from food to make sure it absorbs better in smaller doses.

Up your dairy intake or increase the amount of green leafy vegetables you’re eating.

The NHS recommends taking calcium supplements if you feel you aren’t getting enough in your diet, but you should always discuss this with your GP first.

Vitamin D

Just like calcium, Vitamin D is essential for bone health.

Without Vitamin D, your body can’t absorb calcium so this step is really important.

To keep your bones strong, you’ll need 800IU of Vitamin D per day and the best way to get this is through 10 to 30 minutes a day outside with the sun on your skin.

If you don’t manage this, you should consider taking a supplement containing 10 micrograms of vitamin D every day.

Ginseng

Some studies suggest ginseng can improve your quality of life, mood and sleep during menopause.

According to Healthline, some types of ginseng have even been proven to reduce the occurrence and severity of hot flashes and night sweats.

A better way to improve symptoms of low mood and anxiety is to ensure you’re eating a healthy diet and exercising regularly.

You should also think about chatting to your GP to find out what medicinal treatments are on offer.

Cleanmarine MenoMin

According to Cleanmarine, vitamins B1, B2, B6, B12, biotin and D3 all essential for menopause and they’re all contained in the MenoMin supplement.

The team said: “Our MenoMin supplements contain Vitamin B6 to help regulate hormonal activity, as well as Vitamin B2 to reduce tiredness and fatigue and Vitamin D to help maintain healthy normal bones.”

Other experts say low levels of B-complex vitamins can increase anxiety and irritability, so upping these through a supplement can lower the stress that seems to intensify during menopause.

Cleanmarine’s experts said biotin is necessary to help maintain normal mucous membranes.

Biotin would also be useful if you have experienced hair loss during menopause, as biotin is known to keep your hair strong and healthy.

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