Six Standout Supplements in Menopause
Researching the topic of supplements online can produce a mind-boggling result of more than 100,000 products. Parameters to clarify these choices include cost, purity, where the products are sourced, and dietary restrictions.
Here are six standouts to consider and how to incorporate them into a daily diet.
Calcium. This bone health monster is found in dairy, leafy greens, almonds, and tofu.
Vitamin D. Along with calcium, this helps promote bone health to prevent osteoporosis. A study by the National Institute of Health found a staggering two-thirds of women are deficient in Vitamin D. While it can be absorbed through the skin, sunscreen, and darker skin tones will deflect sunlight synthesis. Food sources include eggs, mushrooms, milk, cheese, and salmon.
Omega-3 Fatty Acids. This powerhouse promotes brain and cardiovascular health and cognitive function and helps reduce inflammation. Food sources include fish, walnuts, flax seeds, chia seeds, legumes, and edamame.
Magnesium. Magnesium is a saucy minx due to its versatility. This mineral is responsible for a whopping 300 enzyme systems, including energy production, protein synthesis, maintaining normal nerve and muscle function, immune support, insulin regulation, and many more. Most women don’t get enough Magnesium, but some easy ways to sneak it into the everyday diet include almonds, tofu, chia seeds, bananas, black beans, oats, and potatoes.
Fiber. Most women probably do not get enough of this plant-based soluble and insoluble necessity. Fiber helps women regulate their insulin by slowing digestion. It also flushes the body of fatty acids by binding with them to keep the bad cholesterol (LDL) low. Women seeking to increase their fiber intake should add whole fruits and veggies, oatmeal, brown rice, seeds, and nuts to their daily diets.
Creatine. This amino acid’s role is to promote muscle strength and mass. While extensive research has been done, its effects on women have been understudied. However, according to the NIH, it appears women in perimenopause and menopause can benefit from creatine for muscle gain and strength performance, as well as improving brain health and cognitive functions like brain fog and mood.
Kelly Rigo is the creative force behind Menopause Evolution.