Top 10 Herbs and Nutritional Supplements for Menopause

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Top 10 Herbs and Nutritional Supplements for Menopause

Menopause marks the time in a woman’s life when her menstruation stops and it signals the end of fertility. Menopause typically occurs in midlife, during late 40s or early 50s. It has physical and emotional symptoms which may disrupt your sleep, cause hot flashes, lower your energy or trigger anxiety or feelings of sadness and loss. Menopause is a natural biological process, and although it ends fertility, you can stay healthy, vital and sexual.

Below you can find essential nutritional supplements for menopause, and suggestions for foods and herbs that provide the vitamins and minerals that are especially needed during the menopause years. Check how many of these foods you consume in your diet on a regular basis, and if you don’t consume them, you might want to start to include them in your daily diet. You can also use essential oils for menopause with the following nutritional supplements.

Top 10 Nutritional Supplements for Menopause:

1. Calcium

Calcium is essential for building and maintaining bone, and therefore is essential to prevent osteoporosis. Calcium combines with other minerals gives your bones strength and structure. Foods rich in calcium include yogurt and dairy products, sardines, salmon, snapper, oysters, almonds, tahini, dried figs, chickpeas, dark green leafy vegetables, cabbage and Brazil nuts.

Further reading: Read my article about better sources of calcium than dairy products.

2. Iron

Iron is a mineral that helps the body make red blood cells. Without enough iron, the body can’t produce the number of red blood cells it needs, which leads to fatigue, exhaustion and stress. So maintaining adequate levels of iron is essential for a good health and a high energy.

Read my articles about this subject: How To Increase Iron Levels Naturally and How to Choose the Best Iron Supplement.


Food sources of iron are divided into two groups:
• Animal source containing heme iron – Red meat of beef, turkey, internal parts (such as heart and liver) and fish.
• Vegetable source containing non-heme iron – The richest in iron are legumes, nuts and almonds, tahini, and green leafy vegetables such as parsley.

3. Vitamin E

Vitamin E has many biological functions – the antioxidant function being the most important and best known. This is an important vitamin to consider during menopause. Over many years clinical studies have shown its effect on reducing hot flushes. Vitamin E is also helpful for relieving vaginal dryness and maintaining skin elasticity. Foods rich in vitamin E are nuts, seeds, almonds, salad greens, plant oils and avocado.

Further reading: How to Use Vitamin E to Benefit Your Skin, Hair and Health.


4. Vitamin C

Giving women vitamin C has been shown to help reduce hot flushes. Vitamin C also helps to build up collagen which gives skin its elasticity and it is therefore helpful in the prevention and treatment of vaginal dryness. It can also help retain the elasticity in the urinary tract and so prevent leakage, which is common during menopause.
Foods rich in vitamin C are red peppers (capsicum), strawberries, citrus fruits, broccoli, Brussels sprouts, kiwi fruit, berries, melon, salad greens and tomatoes.

5. Dong Quai

This herb has a long history of traditional use in the Traditional Chinese Medicine and is helpful for both hot flushes and night sweats. Research has shown that it not only helps to reduce hot flushes and night sweats, but it is also helpful for fatigue and disturbed sleep. It is also a powerful uterine tonic and hormone regulator.

6. Ginkgo Biloba

As we get older, we find that our memory and concentration is not as good as it used to be. This is often a problem related to age rather than hormones. The herb ginkgo biloba has been found to have a rejuvenating effect on the brain. A number of clinical trials have shown that it improves learning ability, memory and concentration. Studies are also being undertaken to establish whether gingko may slow down the progression of Alzheimer’s disease.


7. Black Cohosh

This is the herb of choice for the menopausal symptoms of hot flushes and night sweats and there have been a number of good clinical trials that show its effectiveness. Also if you are getting mood swings and anxiety then black cohosh can also be helpful for these symptoms of menopause. Find here how to make black cohosh tea to treat hot flushes.

8. Ginseng

It has been found that women taking ginseng report that the frequency and intensity of hot flashes has been diminished. It also helps to increase energy and relieves depression and mood swings. It’s been also found that ginseng could possibly have many of the same properties of estrogen, resulting in the relief of the vaginal dryness which accompanies menopause.

9. Spirulina

Spirulina is a type of blue-green algae that is rich in protein, vitamins, minerals, carotenoids and antioxidants that can help protect cells from damage. It contains nutrients, including B complex vitamins, beta-carotene, vitamin E, manganese, zinc, copper, iron, selenium, and gamma linolenic acid (an essential fatty acid), thus helps to strengthen the nervous system and prevent degenerative diseases like osteoporosis and arthritis.

Dried spirulina contains about 60% protein. It is a complete protein containing all essential amino acids. Many women during menopause suffer from less menopausal symptoms if they take spirulina. They feel calmer, more energetic and in balance, and have less trouble from hot flushes. Also read my article how to boost your health with seaweeds and algae.

10. Sage and Raspberry Leaf

Sage is helpful in controlling both hot flushes and night sweats. Raspberry leaves are traditionally used to balance female hormones. See a great recipe for raspberry leaf and sage tea for hot flashes and night sweats.

The above mentioned herbs are very common herbal remedies and are useful for many ailments. If you are interested in natural and herbal remedies, you can find more useful information in my e-book the Herbal Remedies Guide. This guide will teach you how to treat common ailments using herbs:

Herbal Remedies Guide

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6 Responses to Top 10 Herbs and Nutritional Supplements for Menopause

  1. rugmani kg says:

    Even though it’s good in India the availability of most of the above mentioned herbs are not easy….I was searching for ginkgo Biloba for my father in law who is terribly sick with Alzheimer’s.

    • Diane Romero says:

      Coconut oil is the go to thing for treatment. Do your research. There is many articles on coconut oil treating alsheimers.

  2. shuvra dey says:

    The article is very informative but as Ms Rugmani kg has pointed out,procuring the above-mentioned herbs in India is a difficult task indeed.

  3. Allynn Vidal says:

    Thank you for this info I always read your article.highly appreciated more power God Bless!

  4. Iyabo Kolapo says:

    Apppreciate all the contents

  5. Antoinette Conley says:

    Excellent article I have used some of the herbs listed above and I have experienced wellness and vitality while taking the herbal remedies. I really feel wholeness and wellness when I took the spirulina, ginseng and the black cohosh herbal supplements.

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