Best Menopause Supplements UK 2021 Selection
In the UK some women go through the menopause with few symptoms. But there are many options to help us to cope with these annoying symptoms of menopause afflictions such as mood swings, poor sleep, hot flushes and night sweats. Hormone replacement therapy is one answer, but natural therapies can also be very helpful. You should remember that menopause is not a disease and it won’t last forever. So try some of these recommended menopause supplements as well as top 6 alternative approaches for relief in the meantime.
Our Top Picks in 2021
- A.Vogel: Traditional sage herbal medicinal product-90 tablets, one a day.
- Vitabiotics: Take one original Menopace micronutrient tablet (Red Blister) plus one active botanical tablet (Purple Blister) per day.
- Protea Wellness: 120 Pure vegan capsules. Take 1 capsule twice daily (morning and evening).
- SimplySupplements: Traditional black cohosh root extract herbal remedy. 60 Tablets take one a day.
- Femarelle: 56 Capsules. Take 1 capsule twice daily in the morning and evening.
Table of Contents
- Best Menopause Supplements UK 2021 Selection
- Best Menopause Supplements UK 2021 Quality Ranking
- Learn More About Menopause
- Top 6 Alternative to menopause supplement
How we choose our supplements
- Quality and efficiency
- Made by the reputed company
- Natural ingredients used
- Suitable for Vegetarians
- Good customer review
- Value for money
Best Menopause Supplements UK 2021 Quality Ranking
Learn More About Menopause
Menopause is a time of significant change. Your body may be acting in ways you aren’t used to, and perhaps you’re feeling moody, stressed and tired. Just like when you first got your period, the physical changes and feelings you’re experiencing may be confusing, overwhelming and even embarrassing. But they don’t have to be. By taking a proactive approach and working collaboratively with your health care provider, you can find ways to make this period of your life not only manageable but also actually enjoyable.
This guide will help you get a handle on the basics of menopause and what you can do to get a head start in managing your symptoms and taking charge of your health. The following five steps will prepare you to face the menopausal transition with confidence.
Knowledge is power. Learning more about menopause and your body’s changes during this transition will help you feel more in control.
Learn The Essentials
MENOPAUSE IS NATURAL. Menopause isn’t a disease or condition to be cured —it’s a natural and expected phase of every woman’s life. Some women will go through this period with relative ease, while others will seek treatment in order to manage their symptoms.
YOU ARE NOT ALONE. Menopause is an experience shared by women around the world. Over 2 million women a year enter menopause every year — that’s 6,000 women a day! As life expectancy has increased, women are now living a third of their lives beyond menopause. There will be over 20 million postmenopausal women in the U.S. by the year 2020. For many women, this can be a rich and fulfilling time of life.
YOUR BODY IS CHANGING. As you approach menopause, your body is nearing the end of your fertile years. Your ovaries contain fewer eggs, and the levels of the hormones they produce — estrogen and progesterone — start to fluctuate dramatically and eventually decline to very low levels.
SYMPTOMS ARE COMMON. Because estrogen influences many parts of your body, its declining levels can result in many bothersome symptoms. Symptoms you might experience include irregular periods, hot flashes and night sweats, skin changes, problems sleeping, weight gain, loss of muscle mass, vaginal dryness, changing interest in sex, memory and concentration issues, and mood swings.
THESE CHANGES IMPACT HOW YOU’RE FEELING. You’re going through a significant life transition and it’s normal to experience a wide range of emotions. While you may be anxious or sad about the end of your fertile years this change may feel liberating to some. Your fluctuating hormone levels may be affecting how you feel, and it’s likely that your mood is affected by the intensity of your menopausal symptoms.
A WIDE VARIETY OF TREATMENTS ARE AVAILABLE. There are many options to help manage your symptoms. No option is permanent. Working with your health care provider, you can come up with a plan that’s right for you and revisit it as necessary.
YOU ARE UNIQUE! Your specific experience of menopause may differ greatly from other women’s experiences. Your choices about treatment will be shaped by your current health conditions as well as your personal preferences and values. You are in the driver’s seat — there’s no one-size-fits-all approach to menopause.
What You Can Do
MONITOR YOUR CYCLES. If you’re still getting your period, make note of the first and last date of bleeding for each cycle, and whether the flow was light, moderate or heavy. Make sure to have a plan for contraception if you want to avoid pregnancy.
LOG YOUR SYMPTOMS. If you have symptoms, keep a record of when you experience them, their severity and anything that seems to trigger their occurrence This may help you identify strategies to manage symptoms such as hot flashes.
TRACK YOUR MEDICATIONS. Keep track of any prescription and nonprescription drugs, vitamins, or other supplements for remedies you’re taking.
STOP SMOKING. If you smoke, now’s a good time to quit. Smoking has many negative health impacts and can also increase your risk of hot flashes.
TALK TO YOUR PROVIDER. Your health care provider will be your partner as you approach menopause. Sharing the information you’ve been tracking will be important as you work together to identify options to manage your symptoms.
KEEP LEARNING. Arming yourself with information will help you better understand your unique situation and allow you to make informed decisions about any treatment you choose to pursue.
Top 6 Alternative to menopause supplement
1. Treating hot flushes
Most menopausal women, particularly those who are thin, experience some hot flushes. Although not a direct sign of oestrogen deficiency, it’s possible to reduce their frequency and severity by supplementing phytoestrogens, which are plant-derived compounds that are structurally and functionally similar to the body’s own oestrogen. Both red clover and soy have high concentrations of isoflavones, one type of phytoestrogen.
Eating fermented soy products, such as miso, tempeh, natto and tamari, will increase the number of isoflavones in your diet. Although levels are lower in tofu, soya milk and soy yoghurt, they will also provide some isoflavones, while highly processed forms of soy, such as burgers, often have very little. Other foods that contain phytoestrogens are alfalfa, linseeds, lentils, beans, rye and chickpeas.
Natural progesterone cream from which the body can make oestrogen has also proven effective in reducing it. A low-GL diet also helps because hot flushes can be triggered by dips in blood sugar levels.
Daily physical activity is also important because women who take more vigorous physical exercise are less likely to suffer from it. Several trials have shown that breathing from the diaphragm – a practice followed in many health systems, such as yoga and t’ai chi – can lower the frequency by half, and it tends to work when practised at the start of a flush.
Single herbs or combinations of black cohosh, dong quai, sage and agnus castus can be effective, and can also minimise other symptoms like night sweats, mood swing, anxiety, depression and insomnia. Here is more advice and medication for anxiety.
2. Enhance vaginal lubrication
Oestrogen stimulates secretions and also helps to maintain the elasticity and acidity of vaginal tissue, which together promote health and defend against infections. With less oestrogen, the lining becomes thinner and more fragile, and women become more prone to dryness as well as urinary tract infections.
Supplementing vitamins A, C, E and zinc can keep the membranes healthy and encourage normal mucus production. These nutrients are available in good high-potency multivitamin-mineral supplements which should be taken on a daily basis. The omega-7 fatty acid, found in macadamia nuts and in high concentrations in the plant sea buckthorn, also supports mucous-membrane health, reducing dryness in intimate areas, as well as the eyes, mouth and nasal passages. So does ensure adequate progesterone levels.
3. Consider natural or bio-identical progesterone
Often overlooked is the decline in progesterone, oestrogen’s counterpart, which typically prepares the body for pregnancy but also protects breast tissue and blood vessels and increases bone strength in later years. Using natural cream, available on prescription, can reduce many of the menopause symptoms, especially hot flushes.
Confusingly, it’s possible to be oestrogen deficient and oestrogen dominant at the same time – where oestrogen is low but there is also very little progesterone, resulting in more oestrogen signals than progesterone. Symptoms of oestrogen dominance and progesterone deficiency overlap and they include mood swings, increased weight around the hips and thighs, loss of libido, breast tenderness, depression and insomnia.
Many of these can show up during the menopause along with the more common hot flushes, vaginal dryness, fatigue and headaches. If you’re experiencing any menopause symptoms, I strongly recommend taking a salivary hormone test to shed light on whether you need to address its deficiency, oestrogen excess or a combination of the two. A nutritional therapist can arrange such a test and interpret the results for you.
The usual solution is to supplement natural progesterone, provided as a skin cream, which can be prescribed by your doctor. Oestrogen can be made from progesterone, as can testosterone (important for sex drive) and stress hormones, so it is the most versatile of hormones. This hormone is not associated with any increase in cancer, unlike synthetic form used in conventional HRT. For more information contact the Natural Progesterone Information Service.
4. Manage stress and maintain your sex drive
Although dryness is an obvious cause for loss of interest in the drive, you should also consider a hormonal involvement, such as a deficiency in testosterone, which determines sex drive in both men and women. Testosterone and the stress hormone cortisol are both made from progesterone. If you’re constantly stressed, the adrenal glands produce more cortisol at the expense of testosterone. In addition, producing lots of cortisol will rapidly deplete your progesterone levels, which has the knock-on effect of reducing thyroid gland function, a common symptom of which is low interest in sex.
Regular physical exercise is a great stress buster and can increase sex drive. Short-duration, intense exercise for about 20 minutes is especially beneficial; however, you’ll most likely find that managing stress is key to minimising many menopausal symptoms.
5. Follow a low-GL diet, plus exercise, to avoid weight gain
Many menopausal women find they’re more prone to put on weight. Once again, stress doesn’t help. One consequence of raised cortisol is that triglycerides are removed from storage and deposited in visceral fat stores in the abdomen – that’s why stress causes an increase in body weight around your middle. Another effect is that cortisol increases your blood glucose but at the same time it makes your cells less sensitive to insulin. This prevents glucose from entering the body’s cells, leaving them under-fuelled – a state that can lead to hunger signals, overeating and weight gain.
There’s also a greater tendency to store fat around the middle because adipose tissue is metabolically active and becomes one of the major sources of oestrogen following the menopause; the other source is your adrenal glands.
To correct this, first, follow a low-GL diet to balance your blood glucose. By eating beans (pulses) and whole grains, you’ll get more chromium from your diet – a mineral that is essential for promoting insulin sensitivity. You’ll also be reducing stimulants, such as sugar and caffeine, which will reduce cortisol. Raised cortisol levels at night stop you sleeping, so the diet will help if you’re prone to insomnia.
Whether you need to lose weight or not, take regular exercise. It will encourage weight maintenance if you are a healthy weight. Ideally, include both aerobic and resistance exercises (such as skipping, dancing and walking, and using weights), because weight-bearing exercises drive the movement of calcium into the bones. This will lower the rate of bone thinning and the risk of osteoporosis, which increases following the menopause.
Take antioxidants, essential fats and St John’s wort, which also helps to improve mood.
There’s a strong link between oestrogen, which declines at the menopause, and mood and mind. Oestrogen helps to: raise levels of the neurotransmitter acetylcholine; stimulate the receptors for serotonin and noradrenaline in the brain, which improve your fluctuating emotions and motivation; slow the processes which break down these neurotransmitters so that you feel better for longer, and improve blood flow and nutrient supply to the brain. Serotonin, noradrenaline and acetylcholine are important neurotransmitters involved in memory, so it’s no surprise that memory lapses can increase as oestrogen declines.
Oestrogen also helps to protect bone health. The drop in bone density is caused by falling levels of the female hormone oestrogen.
Eating fish, organ meats and, especially, whole eggs will supply choline, a vital nutrient used in acetylcholine synthesis. Dietary antioxidants can also support neural function. Compounds with memory-boosting potential include turmeric, green tea, blueberries and resveratrol – an antioxidant found in red grapes.
The foods we eat also play a part in the mood because nutrient deficiencies can cause depression. The essential omega-3 fats are particularly important for hormone balance, so include oily fish, nuts and seeds (such as walnuts, pecan nuts, pumpkin and chia seeds), and their cold-pressed oils, in your diet at least three times a week. You can also take omega 3 supplements.
St John’s wort, a herb renowned for its antidepressant effects, has been effective for women experiencing menopause-related depression, irritability and fatigue. When taken in combination with black cohosh, it may also relieve other menopausal symptoms, including decreased libido, palpitations, headaches and lack of concentration.
Bio-identical hormonal creams should be used only under the supervision of a medical doctor familiar with their use. Both natural oestrogen creams, such as Ovestin, and progesterone cream can be used to correct hormone deficiencies. Natural progesterone is prescribable as Projuven and preferable for women who are advised against using oestrogen therapy because of a history of breast, ovarian or uterine cancer.
There are no known serious adverse effects from black cohosh or agnus castus. My one concern would be that if you are taking liver-toxic drugs or have a damaged liver, then it would not be recommended. Dong quai may thin the blood, and it is, therefore, contra-indicated for women on blood-thinning drugs such as warfarin.