Hot flashes, disturbed sleep, fatigue, nervousness, changes in libido... Menopause can manifest in many ways - and above all, it is not experienced the same way by all women.
So, what supplements should you take during menopause?
The answer depends first on each woman's symptoms and needs. There isn't one combination of supplements that all women should take.
What happens during menopause?
Menopause corresponds to the cessation of menstruation following a decrease in ovarian activity. The period preceding it, perimenopause, can be accompanied by significant hormonal fluctuations.
Hot flashes and night sweats are among the most common manifestations. Sleep, mood, vaginal health, and sexuality can also be affected.
This is why an interesting approach is to start not from menopause itself, but from what one seeks to support.
1. Hot Flashes, Night Sweats, and Menopause Symptoms
Some plants have a long history of use in herbal medicine.
The Maison Jacynthe Menopause Formula combines five plants:
Giant Angelica (Angelica gigas), Wilford's Cynanchum (Cynanchum wilfordii), Sok-dan (Phlomis umbrosa), Asian Ginseng (Panax ginseng), and Sage (Salvia officinalis).
According to the approved uses of the formula (NPN 80124806), it is used in herbal medicine to help relieve symptoms associated with menopause such as hot flashes, night sweats, insomnia, nervousness, dizziness, fatigue, and vaginal dryness.
It is also used as an adaptogen to help increase energy and resistance to stress, and is a source of antioxidants.
Important: natural does not mean universal treatment
Available scientific data on supplements for hot flashes vary depending on the ingredients and formulations.
For significant symptoms, there are also well-established medical hormonal treatments.
Therefore, a supplement should not prevent a woman from discussing her symptoms and all available options with a healthcare professional.
Furthermore, the Menopause Formula and hormone therapy can be used simultaneously, when appropriate for the woman's situation and with the advice of her healthcare professional.
2. Sleep: Melatonin and Magnesium
Sleep can become more fragile during the menopausal transition. Night sweats can cause awakenings, but other factors can also be involved.
Melatonin is a hormone naturally produced by the body that is involved in regulating the sleep-wake cycle.
It can specifically influence the time it takes to fall asleep in certain situations.
Magnesium is an essential mineral involved in hundreds of enzymatic reactions. It contributes, in particular, to the normal functioning of muscles and the nervous system, bone health, and several fundamental mechanisms of the body.
It is therefore interesting to consider in the overall nutritional needs of a woman at this period of her life, without presenting it as a specific treatment for menopause.
Furthermore, magnesium can contribute to relaxation and, in some people, promote better quality sleep and help stay asleep.
3. Stress, agitation and nervousness: calming plants
When the problem is more about the feeling of no longer being able to slow down, certain plants traditionally used to promote calm and sleep can be considered.
Calmant Maison Jacynthe combines:
Skullcap - 300 mg
Passionflower - 250 mg
Valerian - 150 mg
Lemon balm - 150 mg per capsule
The formula is used in herbal medicine to help sleep during periods of mental stress and to help relieve agitation and nervousness, which helps promote sleep.
Valerian is also traditionally used in herbal medicine to help promote sleep.
Here again, the need is precise: it is not about "treating menopause", but about supporting certain states that can occur during this period.
4. What about libido?
Libido can change during menopause, but it would be far too simplistic to attribute everything to hormones.
Sexual desire can be influenced by sleep, fatigue, stress, emotional state, relationship, medications, hot flashes, as well as vaginal dryness and discomfort.
The Maison Jacynthe Libido Formula notably combines damiana, ginkgo biloba, shatavari, tribulus, fenugreek, vitamin B3, and zinc.
However, a significant or new decrease in libido deserves to be looked at holistically rather than trying to correct it solely with a supplement.
5. Bone Health: Vitamin D, Vitamin K, and Magnesium
During menopause, bones deserve special attention. The decrease in estrogen accelerates bone mass loss, particularly during the years surrounding menopause.
Three nutrients are particularly interesting to consider: vitamin D, vitamin K and magnesium.
Vitamin D contributes to the absorption and utilization of calcium and phosphorus and participates in the maintenance of normal bones.
Vitamin K also plays a role in bone maintenance.
As for magnesium, a large part of it present in our body is found in bones. It contributes to the maintenance of normal bones, in addition to participating in muscle and nerve function.
But supplements are not everything. Physical activity - particularly weight-bearing exercises and muscle strengthening -, adequate protein intake, and a diet providing enough calcium remain essential pillars of bone health.
During menopause, preserving muscles and bones becomes a true long-term health strategy.
6. Concentration and mental fog: supporting cognitive functions
"Where did I put my keys?" "Why did I come into this room?" "I have the word on the tip of my tongue..."
Cognitive changes are among the concerns frequently reported during perimenopause and menopause. Some women specifically describe a feeling of mental fog, decreased concentration, or more frequent minor forgetfulness.
Disturbed sleep, stress, and fatigue can also amplify these sensations.
Focus Maison Jacynthe was formulated to support cognitive functions, memory, and performance.
Its formula notably includes:
- omega-3 from fish oil;
- citicoline;
- L-glutamine;
- L-carnitine;
- Siberian ginseng;
- ginkgo biloba;
- coenzyme Q10;
- blueberry;
- as well as B vitamins.
It can therefore be useful when one particularly wishes to support concentration and cognitive functions during this period of life.
And here again, sleep is extremely important: before trying to stimulate concentration alone, it is relevant to look at sleep quality, stress level, and fatigue.
Menopause doesn't just affect the body. Many women also experience changes in how they think, concentrate, and function daily.
So, should you take all these supplements during menopause?
No.
This is probably the most important point of this article.
One should not build a long list of supplements simply because they are entering menopause.
It makes more sense to ask:
What has changed for me?
Are hot flashes and night sweats the main problem? Is it more about sleep? Nervousness? Fatigue? Libido?
Nutritional needs, diet, physical activity, sleep, bone health, medications, and personal history must also be considered.
And when symptoms are significant or persistent, a consultation with a healthcare professional can determine which approaches are best suited.
Key takeaways
Menopause is universal.
The way it is experienced is not.
Rather than looking for "the supplement for menopause," let's try to understand what our body truly needs at this new stage of life.
