“Yes, yes, menopause – it’s no big deal, every woman has to go through it at some point!” Perhaps you’ve come across this casually said sentence in everyday life, or maybe you’ve even said it yourself. But as simple as it sounds, this phase of life is anything but harmless: sleep disturbances, hot flashes, mood swings, and changes in metabolism can significantly affect wellbeing and daily life. Unfortunately, quality of life is increasingly affected. So what can women do to stay healthy and energetic during menopause, and which supplements can provide support? In this blog post, we’ll clarify exactly that!
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Menopause: The Essentials
Many women fear this stage of life: menopause. While it can be a challenge for some, others experience it as less severe. The intensity and perception are very individual. Menopause usually occurs between the ages of 45 and 55, but it can begin earlier or later depending on the person.
What happens in the body during menopause? Hormonal changes are dramatic during this phase. The production of female hormones oestrogen and progesterone, as well as testosterone, decreases, causing various physical and emotional changes.
Typical signs include sleep disturbances, hot flashes, mood swings, loss of libido, slower metabolism, weight gain, and changes in skin and hair. Bone and cardiovascular conditions also become more common.
The thyroid can also be affected by hormonal shifts, potentially leading to fatigue, sluggishness, or weight gain. Many women also have elevated cortisol levels, worsened by sleep disturbances, adding to the burden.
Although many may not want to acknowledge it, menopause is a completely natural process that varies individually. Many symptoms can be managed effectively through a healthy lifestyle—balanced nutrition, regular exercise, stress reduction—and targeted supplementation. During this time, it is particularly advisable to discuss your situation with your gynaecologist. You don’t have to go through it alone! Professional guidance can clarify what is happening in your body and how best to support yourself.
Nutrition as Support
A conscious, balanced diet can make a big difference during menopause. It can help support hormonal balance and alleviate common symptoms.
High-quality protein sources are especially important for maintaining muscle mass and supporting metabolism. Healthy fats, such as those from avocado, olive oil, or fatty fish, are essential for hormone production and benefit both heart and skin health.
Dietary fibre from whole grains, legumes, and plenty of vegetables is another key factor. Fibre supports digestion, stabilises blood sugar, and contributes to overall wellbeing.
Phytoestrogens—plant compounds that resemble oestrogen—can also provide natural balance. Good sources include soy products and chickpeas.
Lifestyle factors are equally important: regular physical activity—whether strength training, yoga, or cardio—strengthens muscles and bones and has positive effects on mood and sleep. Strength training should be moderate, as excessive intensity can raise cortisol levels.
Adequate sleep, stress management, and a healthy gut flora are also vital, as they are closely connected to hormonal health.
Supplements can be useful, for example to provide Vitamin D, magnesium, or omega-3 fatty acids. They should complement a balanced diet, not replace it. A healthy lifestyle with fresh, balanced meals and regular exercise remains the foundation.
Some foods particularly beneficial during menopause include:
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Lean meats, especially white meat like chicken or turkey
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Fish
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Natural yoghurt
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Eggs
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Lentils, beans
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Soy products
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Omega-3 rich foods such as avocados, nuts, flaxseeds, and salmon
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Whole grains
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Vegetables
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Fruits
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Plenty of water and unsweetened tea
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Coffee in moderation
Which Supplements Can Support Menopause?
A balanced diet is the foundation of health and wellbeing, but in specific life stages like menopause, supplements can provide targeted support. They can help fill nutritional gaps and provide what the body may not obtain sufficiently from food, especially in today’s fast-paced, stress-filled world. Here are some supplements that can be particularly beneficial during menopause:
Yam Root
Yam root has long been used in traditional medicine to alleviate hormonal symptoms, especially during the menstrual cycle and menopause. It supports hormonal balance and is often considered a natural alternative to hormone therapy. A study highlighted a protein called DOI, derived from Chinese yam, which may support the release of oestradiol and progesterone and improve cognitive performance, without side effects.1
Siberian Rhubarb
Siberian rhubarb has been used for many years as a remedy for menopausal complaints and is believed to support hormonal balance.
Red Clover Extract
Red clover is often used by women during menopause and post-menopause to ease symptoms. Studies have shown that it can positively affect blood markers in postmenopausal women.2
Folic Acid
Folic acid (Vitamin B9) is essential for cell metabolism and hormone regulation. It supports the formation of new cells and is involved in oestrogen metabolism, helping manage hormonal fluctuations during menopause. Folic acid also contributes to the production of neurotransmitters like serotonin, supporting emotional balance and nervous system stability during this phase.
Iron
Although menstruation ends during menopause, other factors such as stress or poor sleep can affect iron levels. Maintaining adequate iron remains important for overall health during this stage.
Valerian
Valerian is a natural relaxation aid, ideal for menopause when sleep problems or inner restlessness increase. Valerian’s active compounds can calm the nervous system without causing excessive drowsiness. A study showed that postmenopausal women taking 530 mg of concentrated valerian extract daily experienced significant improvements in sleep quality compared to a placebo group. 3
Vitamins B6 and B12
Vitamins B6 and B12 support normal nervous system function and help reduce tiredness and fatigue. They also aid energy metabolism—perfect for menopause!
Probiotics
Menopause affects not only hormones but often gut health as well. Many women experience slow digestion, constipation, bloating, or fullness. A balanced gut microbiome can help reduce inflammation and support digestion. Probiotic foods include natural yoghurt, kefir, sauerkraut, kimchi, fermented vegetables, and buttermilk.
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Conclusion
Menopause is a completely natural process and nothing to fear. With the right nutrition, plenty of exercise, and targeted support from vitamins, minerals, and natural plant compounds, many common symptoms—such as hot flashes, mood swings, or sleep disturbances—can be significantly alleviated. If you are unsure about which supplements are safe for you, consult your healthcare provider for personalised advice.
Sources
1. Wong KL, Lai YM, Li KW, Lee KF, Ng TB, Cheung HP, Zhang YB, Lao L, Wong RN, Shaw PC, Wong JH, Zhang ZJ, Lam JK, Ye WC, Sze SC. A Novel, Stable, Estradiol-Stimulating, Osteogenic Yam Protein with Potential for the Treatment of Menopausal Syndrome. Sci Rep. 2015 Jul 10;5:10179. doi: 10.1038/srep10179. Erratum in: Sci Rep. 2015 Dec 18;5:17129. doi: 10.1038/srep17129.. Wencai, Y E [corrected to Ye, Wen-cai]. PMID: 26160710; PMCID: PMC5155516.
2. Terzic M, Micic J, Dotlic J, Maricic S, Mihailovic T, Knezevic N. Impact of Phytoestrogens on Serum Lipids in Postmenopausal Women. Geburtshilfe Frauenheilkd. 2012 Jun;72(6):527-531. doi: 10.1055/s-0031-1298624. PMID: 25284841; PMCID: PMC4168319.
3. Taavoni S, Ekbatani N, Kashaniyan M, Haghani H. Effect of valerian on sleep quality in postmenopausal women: a randomized placebo-controlled clinical trial. Menopause. 2011 Sep;18(9):951-5. doi: 10.1097/gme.0b013e31820e9acf. PMID: 21775910.
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