Supplements In this plan, the recommendations for supplement use contain 4 key aspects - a multivitamin, a healthy oil, vitamin D and a female support supplement, the latter which will help with certain menopausal symptoms. A healthy balanced diet is still key to maintaining ultimate health but supplements can give you a boost or help with menopausal complaints. We will discuss in detail all the main ones. Vitamins There are 13 essential vitamins needed by the human body, 4 are fat-soluble and 9 are water-soluble. It is important to understand the difference between the two types. The water-soluble vitamins are the eight B vitamins and vitamin C. They dissolve easily in water and, in general, are readily excreted from the body. This means that the body cannot store them so it is essential that they are regularly replenished if you want to support overall health. The fat-soluble vitamins are A, D, E and K. They are stored in the body and because they pose a risk of toxicity (when consumed in excess) it is not necessary to supplement unless otherwise prescribe by your doctor. Getting these vitamins through a varied healthy diet will be enough. The only exception here is vitamin D generally because of the lack of natural sunlight in the UK. Vitamin D & Calcium It is normal for women to gradually lose bone density from the age of about 35, but after the menopause bone loss speeds up. Women can lose up to 20% of their bone density in the five to seven years after the menopause. This puts post-menopausal women at greater risk of osteoporosis and fractures. Many older women still focus all of their attention on a calcium supplement, when in reality this is not as wise as making sure you are eating a diet that is rich in all the bone building nutrients including magnesium, vitamin D, potassium and vitamin K. This is easily accomplished through a diet containing adequate protein and a large amount of green vegetables. Vitamin D is actually a hormone rather than a vitamin and this compound may be the most important compound for female health related to menopausal challenges. The body needs it to help absorb calcium from the diet, if it lacks vitamin D the body needs to take its stores from the skeleton, weakening existing bones and preventing the formation of strong, new bones. It supports thyroid health and also sensitises the body to the effects of insulin. Many women are severely depleted in vitamin D. Few foods naturally contain bioavailable sources of vitamin D, fish is one of the best. The best source of vitamin D is from sunlight, it takes as little as 5 minutes of natural sunlight to cause vitamin production in the body and 20 minutes produces 20,000 IU. It is very difficult for those who live in northern latitudes to produce adequate vitamin D during the winter months. 1 of 6
You should not simply start supplementing, it is important to know what your current levels are. Here is a guide: Levels less than 30ng/ml= 10,000iu daily or more (talk to your doctor) Levels between 30 to 50ng/ml = 2,000iu in summer and 5,000iu or more in winter Levels above 50ng/ml= 2,000iu in winter only Levels above 100ng/ml= Do not supplement Calcium-D-Glucarate Calcium-D-Glucarate is a natural chemical produced in small amounts by the body and found in various fruits and vegetables. With regards to the menopause it benefits women with oestrogen dominance by helping the body deal with excess oestrogen and aids the removal of other harmful toxins. B Vitamins There are 8 types of vitamin B and in general, dietary supplements containing all eight are referred to as a vitamin B complex. They all play an important role in cell metabolism and they support memory, a healthy mood, mental clarity and restful sleep. All very important at the menopausal stage. Stress can rob you of the vital B vitamins, remember they are watersoluble and readily excreted by the body, and since menopausal women are more stress reactive these vitamins need to be replenished regularly, hence taking a supplement may benefit you. Always look to dietary sources first, these include meat, fish, fruit, vegetables and diary products. Magnesium Magnesium is one of the four most common nutritional deficiencies within the UK so it pays to take a daily supplement. Magnesium works with calcium contributing to the development of bones, essential for menopausal women. It relieves constipation, helps with digestion and is also used to treat insomnia, sleep issues and anxiety, all common menopausal symptoms. This mineral is found in foods such as (highest content first) spinach, Swiss chard, black beans, mung beans, almonds, cashews, potatoes, pumpkin seeds, avocado, bananas, broccoli and Brussels sprouts. Potassium For menopausal women potassium helps maintain normal blood pressure and lowers your risk of heart disease. It aids concentration and memory and has benefits for those with sleep issues. Low potassium levels reduce bone formation due to the higher levels of calcium being excreted in the urine so it is essential for bone health too. Going through body change such as puberty, pregnancy or menopause can pose a risk to a woman s potassium levels so it is important to make sure that your diet is rich in food sources. Great foods sources (highest potassium foods first) are white beans, lima beans, avocado, broccoli, sweet potato, bananas, salmon, peas, sardine, grapefruit and grass fed beef. 2 of 6
Vitamin K Vitamin K plays an important part in blood clotting but is also needed for the calcification of a calcium binding protein within the body which helps maintain strong bones. It lowers your risk of cardiac disease and can help prevent cancer, the risk increases in menopausal women, so this often forgotten vitamin is essential and can be found in these foods (in order of the highest) green leafy vegetables such as kale, spring onions, Brussels sprouts, cabbage, broccoli, fermented diary, prunes, cucumbers and dried basil. Multi-vitamin If you want to take a supplement it should contain all the essential vitamins and minerals with a special emphasis on the B-vitamins. It should not contain iron unless you have been diagnosed with iron deficiency, anaemia. It is also best if it contains magnesium and calcium. Given the issues with insulin sensitivity that come along with menopause, look for ones that include insulin sensitising nutrients like chromium and alpha lipoic acid (ALA). Chromium Chromium is a trace mineral needed by the body and can improve glucose tolerance factor and naturally balance out blood sugar levels. Broccoli, raw cheese, green beans and grass-fed beef are all high in chromium with broccoli having the highest amount by far. Alpha Lipoic Acid Lipoic acid is found in the body and is present in every cell, helping the body to turn glucose into fuel to live off. The body produces some ALA on its own but eating an antioxidant-packed diet plus potentially using ALA supplements can increase the amount circulating in the body which studies show have far reaching benefits. One of its many benefits is helping to improve insulin sensitivity. ALA rich foods are broccoli, spinach, red meat, organ meat such as liver and kidneys, Brussels sprouts, tomatoes, peas, beets and carrots. Fibre Fibre from vegetables and seeds can control blood glucose levels. A high fibre diet can help to slow down glucose absorption and aid with the removal of toxins from the body. Cinnamon Cinnamon is known to have an anti-diabetic effect, it helps lower blood sugar levels and can also improve insulin sensitivity. It does this by playing a part in blocking certain enzymes which allow for sugar to be absorbed into the blood stream. It has been shown to decrease the amount of glucose that enters the bloodstream after a high-sugar meal. Healthy Oils & Fats One of the most important aspects of cellular physiology has to do with cell membrane function. The cell membrane surrounds every cell in your body like a skin and the function of these membranes is directly related to the quality of fats and oils you eat. In order to get the metabolism functioning optimally, good quality fats are essential. By far the best fats for the cell membrane are fish oil, but krill oil may be superior since it contains phospholipids, which are an integral part of the membrane and work with the fats. To make sure you 3 of 6
are optimising cell function, hormone signalling and metabolic potential, supplement with fish oil and/or krill oil. Fish Oil = 3g to 6g daily Krill Oil = 1g to 3g daily. Feminine Support Products What we mean by a feminine support product is one that addresses the unique risk factors associated with menopause, as well as helps improve metabolic function and reduces symptoms. There has been very good success rates with a product called Femguard. This product contains many herbs and vitamins designed to sensitise the body to insulin, decrease the risk of female cancers, and balance the hormonal situation in the body. Included in this product along with the essential vitamins and minerals are the following herbs: Green Tea Extract Green tea, made from the unfermented leaves of the Camellia sinensis plant, has been widely studied for its potential health benefits. The positive effects are mostly due to a high content of polyphenols, particularly epigallocatechin gallate or EGCG, a powerful antioxidant. A review published in Nutrition Research in 2009 looked at human, animal and test-tube studies of green tea and concluded that the compounds in green tea may improve bone density and reduce the activity of osteoclasts, cells often responsible for bone loss. The researchers found that people who drank the most green tea up to five cups daily had the lowest mortality rate overall, particularly from cardiovascular disease and concluded that regularly drinking green tea has a protective effect against breast cancer. As well as the catechin, green tea contains caffeine, which has been shown to increase metabolism. Whilst it is recommended to limit caffeine during menopause as it may make symptoms worse, including some green tea could be beneficial for its effects on weight loss. Green tea contains less caffeine than regular tea or coffee, so could serve as an alternative for those wanting to reduce their caffeine intake. DIM (Diindolylmethane) DIM is a compound formed in the body when ingesting plant substances such as indole-3-carbinol found in cruciferous vegetables like cabbage, Brussels sprouts, cauliflower and broccoli. It helps to balance the hormones oestrogen and might block harmful oestrogen effects. It is believed that it may help to protect the body against breast, uterine and colon cancer. Taking a supplement containing DIM is useful at menopause along with a diet of plenty of vegetables. Phosphatidylcholine (PC) PC is a lipid which is a simple word for fat and is made up of phosphates, fatty acids and choline, all having profound health benefits for the brain and body. In the body most choline is contained in phosphatidylcholine found in fatty foods such as egg yolk, beef liver, Brussels sprouts, cod, salmon and broccoli. It is also produced in the liver if the diet provides adequate amounts of these foods. It is important for post-menopausal women to ensure that their choline intake is sufficient to prevent fatty liver disease because oestrogen is required in the production of PC and at menopause oestrogen declines. It restores and elevates cellular function and stability and therefore enhances learning, memory and improves cognitive disorders. Black Cohosh Extract Black cohosh is a member of the buttercup family, native to North America. The parts used for medicinal purposes are the roots and rhizomes (mass of roots). Many more health conscious women are now turning to natural treatments for some of the menopause symptoms such as hot flushes. It aids sleep, reduces body 4 of 6
weight, balances blood sugar levels, reduces bone loss and may even lower anxiety. Because it isn t found in food you need to take a supplement. Chasteberry or Vitex Vitex has been clinically proven to reduce moderate to severe menopausal symptoms and help to balance out the menopausal metabolism. It relieves hot flushes, sleep issue and has many of the same hormone balancing properties as black cohosh, helping to regulate hormones tied to sleep problems and skin changes. Turmeric Turmeric addresses some of the risk factors associated with the menopause such breast and ovarian cancer and heart disease. Research into turmeric has shown that its benefits equal that of many pharmaceutical medications with some even reporting that it has more advantages. The top 10 drugs that turmeric s benefits exceed are anti-inflammatories, anti-depressants, chemotherapy, anti-coagulants, pain killers, diabetes drugs, arthritis medications, inflammatory bowel disease drugs, cholesterol drugs and steroids. Quite an impressive list. Turmeric is the main spice in curry, its what gives it its distinct yellow colour and it contains one of the most renowned healing compounds, curcumin. Ginseng The true ginseng plant belongs only to the Panax species, that being American, Asian and Korean so whilst there are 11 species of ginseng, they have distinctly different functions. Amongst the many benefits of ginseng its ability to improve mood and reduce stress is why it is very useful for menopausal women and the treatment of adrenal fatigue. Ginseng stimulates brain cells and improves concentration and cognitive activities. It has anti-inflammatory benefits, helps with weight loss because is works as a natural appetite suppressant and lowers blood sugar levels. It also boosts your metabolism and helps the body burn fat at a faster rate. For thousands of years, ginseng has been used to increase energy and sexual arousal. Some research suggests it can help relieve hot flashes, fatigue, depression and cognitive impairments, and vaginal dryness. Red Clover Red clover has become known as an effective, all-natural treatment for lowering menopause symptoms and balancing hormones. This plant, that actually belongs to the legume family, contains isoflavones (naturally occurring isoflavonoids, phytoestrogens, plant based dietary oestrogens, not made by the body) that have positive effects in reducing symptoms related to oestrogen loss, such as hot flushes, trouble sleeping, weight gain, bone loss, bone fractures or osteoporosis, cardiovascular problems, and inflammation of the joints. St. John s Wort This flowering herb has been safely used for over 2,000 years, often to lower anxiety, depression and sleeprelated problems. It may be able to help stabilise your mood, reduce inflammation, improve your sleep and make the emotional/mental transition through menopause a bit easier. 5 of 6
Maca Root As an adaptogen herb, maca has been used for thousands of years to lower the effects of stress and ageing on the body by decreasing cortisol levels. It can help reduce hot flushes and control oestrogen levels and has positive results on boosting menopausal women s moods. With regular use it has been shown to improve energy levels and stamina, lift fatigue, restlessness and aid with weight loss, while improving libido. Many believe maca can help restore a woman s hormonal balance by supporting the endocrine system, aiding in the regulation of healthy adrenal and thyroid production. Rhodiola Rosea This adaptogen herb, also know as golden root is a plant that has been proven to have four major health benefits which include, burning tummy fat, lowering cortisol levels, improving brain function, by fighting depression, and improving energy levels. Adaptogen Herbs Adaptogens herbs are a unique class of healing plants that help balance, restore and protect the body. These plants offer protection from a variety of diseases, including those caused by excess stress. The top 7 adaptogens are ginseng, ashwagandha, astragalus root, cordycep mushrooms, rhodiola, liquorice root and holy basil. Research shows they can help improve thyroid function, lower cholesterol, reduce anxiety, depression, reduce brain cell degeneration, and stabilise blood sugar and insulin levels. Although less commonly used, other botanicals herbs can also help manage symptoms including: evening primrose oil, liquorice root, wild yams, red raspberry leaves and sarsaparilla. Each one has a specific symptom (or sometimes symptoms) that they are able to help treat, so it can be very helpful to talk with a trained naturopathic doctor to help guide you with using proper dosages and combinations. Vitamin and Mineral Comparison Chart Vitamins Vitamins are chemical compounds. Vitamins are found in all types of fruits and vegetables. Vitamins help in releasing energy from the food, building red blood cells, blood clotting and maintaining healthy skin, eyes and hair. All vitamins are very essential for the body and play specific roles in keeping it healthy and active. All vitamins are equally necessary for the human body; if they are fat soluble, it is important not to take too many of them. Vitamins are easily destroyed if they are cooked for too long or mixed with other chemical agents. Their absorption is sometimes helped by the presence of minerals, e.g. vitamin C helps with the absorption of iron. Minerals Minerals are chemical elements. Minerals are found in liquids and soil and even plants. Minerals are essential for bone and tooth formation, blood coagulation, muscle contraction and maintaining the acidalkaline balance. Not all minerals are good for the body; some of them are contaminant and can disrupt normal body functions and processes, such as lead. The human body does not require all the minerals and only requires some of them to function normally. Minerals are not affected by heat, sunlight or chemical reactions and when they are formulated into supplements will not deteriorate as quickly as vitamin supplements. 6 of 6