From the Guidelines
The recommended dietary supplements for menopause (perimenopause or postmenopause) include calcium (1000-1200mg daily) and vitamin D (600-1000 IU daily) for bone health, as supported by the most recent and highest quality study 1.
Key Supplements for Menopause Symptoms
- Calcium: 1000-1200mg daily, crucial for bone health during menopause, as recommended by the Institute of Medicine 1
- Vitamin D: 600-1000 IU daily, essential for bone health and absorption of calcium, as suggested by the American Heart Association 1
- Other supplements like black cohosh, soy isoflavones, evening primrose oil, magnesium, and red clover may also be beneficial for managing menopause symptoms, but their effectiveness varies among women and more research is needed to confirm their benefits 1
Important Considerations
- Before starting any supplement regimen, consult with your healthcare provider, especially if you have existing health conditions or take medications, as some supplements can interact with medications or may not be appropriate for women with certain conditions like hormone-sensitive cancers.
- The quality of evidence on the benefits and harms of supplements varies, and more research is needed to determine their effectiveness for preventing chronic diseases in postmenopausal women.
- A shared decision-making approach with your healthcare provider can help you make informed decisions about supplement use and other strategies for reducing the risks for fracture, heart disease, and cancer.
From the FDA Drug Label
The formula was developed by a knowledgeable, caring woman, Lydia Pinkham. It contains 7 natural herbs plus Iron, Calcium, and Vitamins C & E. The recommended dietary supplements for menopause (perimenopause or postmenopause) are:
- Iron
- Calcium
- Vitamin C
- Vitamin E 2 Note: Vitamin D is also a dietary supplement, but its relation to menopause is not directly mentioned in the label 3.
From the Research
Recommended Dietary Supplements for Menopause
The following dietary supplements are recommended for menopause (perimenopause or postmenopause):
- Vitamin D: beneficial for managing abnormal lipid metabolism in postmenopausal women 4
- Omega-3 fatty acids: have beneficial effects on cardiovascular, metabolic, and inflammatory aspects, and may be effective in reducing triglycerides and improving depressive symptoms 5
- Antioxidants: may aid in managing abnormal lipid metabolism in postmenopausal women 4
- Phytochemicals: may aid in managing abnormal lipid metabolism in postmenopausal women 4
Effects of Dietary Supplements on Menopause Symptoms
The effects of dietary supplements on menopause symptoms are:
- Omega-3 supplements: may alleviate night sweats, but have no benefit in reducing hot flushes, or improving sleep quality and quality of life during the menopausal period 6
- Vitamin D and HRT: no additional benefit of vitamin D supplementation to HRT alone in preventing bone loss in early postmenopausal women 7
- Vitamin D3 supplementation: increases 25OHD concentrations, but does not affect calcitriol concentrations 8
Food Sources of Recommended Dietary Supplements
The food sources of recommended dietary supplements are:
- Fatty fish (e.g. salmon, sardines) for omega-3 fatty acids
- Fortified dairy products, fatty fish, and sunlight exposure for vitamin D
- Fruits, vegetables, and whole grains for antioxidants and phytochemicals 4