Calcium
Calcium, the body's
most abundant mineral, is critical
for bone
health and strength. Studies have shown that
calcium supplementation helps
to reduce the bone loss, and fractures, in
menopausal women. [8-10]
Experts suggest that calcium
citrate is the best form of
calcium supplementation.
This may be, in large part, due to
cal. citrate's enhanced absorption
percentages within the body, and
the decreased
risk of kidney stone development. [11]
Magnesium
Magnesium aids
calcium bone absorption and is as
important as calcium in maintaining
the integrity of developed bones,
as well as in decreasing the risk of bone fractures.
Studies show that low levels of
magnesium are associated with
decreased bone density and
osteoporosis. [12-14]
Magnesium may also have a mild
relaxing effect on muscles. [15]
Experts suggest that magnesium
aspartate or magnesium citrate be
used for supplementation because
of its assimilation within the
body. [16]
Magnesium should always be taken
in a two-to-one ratio with calcium
(take half as much magnesium as
calcium).
Vitamin D
Vitamin D aids
in calcium bone absorption and is an
important nutrient for the
maintenance of
strong and healthy bones. Studies show
that low levels of vitamin D are
associated with decreased bone
density in menopausal women. [17-21]
Bioflavonoids
and Vitamin
C
Citrus
bioflavonoids, such as hesperidin,
in combination with vitamin C have
been shown to improve many
symptoms common in menopause.
Among these are; an improvement in venous
strength and function, and relief
from
hot flashes. [22]
Studies also suggest that vitamin
C supplementation may help
maintain bone strength. [23-26]
Vitamin E
Vitamin E
supplementation may be effective
in relieving hot flashes and vaginal problems
associated with menopause. [22]
Soy isoflavones
Soy isoflavones,
such as genistein and daidzein,
contain phytoestrogens that may
relieve menopausal symptoms, including hot flashes and
atrophic vaginitis. They may
also be equally effective in helping
to maintain
bone strength and providing a reduction the risk
of heart disease and certain
cancers (including breast cancer). [27-32]
Phytoestrogens produce a weak
estrogenic action, similar to the
natural estrogens found in the
body. Although numerous studies
have found that soy may reduce the
risk of breast cancer, some
research suggest that soy isoflavones may stimulate
estrogen-dependent breast cancer
cells by raising estrogen levels. [33-35]
As a result, women with
estrogen-positive breast cancer, or
women at high risk for breast
cancer, should take isoflavones
only under the supervision of a
health care practitioner.
Gamma oryzanol
Gamma oryzanol is a
natural antioxidant found in
grains and other foods. This
ester of ferulic acid is
produced, largely, from rice bran oil. Gamma oryzanol has been used medicinally
by the Japanese for the treatment
of menopause. Several Japanese
studies found that treatment with
gamma oryzanol improved symptoms
in menopausal women, including hot
flashes, insomnia, and anxiety. [36-37]
Gamma oryzanol's beneficial
effects appear to be due to its
ability to reduce the secretion of leutinizing hormones (LH) by the
pituitary, and by increasing excretion
of endorphins by the hypothalamus
gland.
Flaxseed oil
Flaxseed oil
contains essential fatty acids
that may reduce the risk of heart
disease and regulate hormonal
metabolism in menopausal women. [38-39]
Dong quai
Dong quai, or
Angelica sinensis, is an Asian
botanical that has been
traditionally used to treat menstrual and
menopausal symptoms. Dong quai has
weak estrogen-like activity that
may be helpful in relieving hot
flashes. [40]
However, some studies question
dong quai's effectiveness in
treating menopausal symptoms. [41-44]
Black cohosh
Black cohosh, or
Cimicifuga racemosa, is a
Native American botanical that has
been used for centuries, in the treatment
of both
menstrual and menopausal symptoms. Remifemin®,
a medication for the treatment of
menopause, is a standardized
extract of black cohosh that
contains
the phytoestrogen, formononetin.
Formononetin has demonstrated
estrogen-like activity and has been used in
Europe as an alternative to
hormone replacement therapy. Studies have shown that black cohosh improves symptoms in
menopausal women, including hot
flashes, insomnia, and anxiety. [40,
45-48]
Chasteberry
Chasteberry, or
Vitex agnus-castus, is a
Mediterranean botanical that has
been studied in the natural
treatments of premenstrual and menopausal
symptoms. Chasteberry's beneficial
effects appear to be due to its
ability to stimulate the secretion of leutinizing hormone (LH) by the
pituitary. It may also
produce a reduction in the excretion of
follicle-stimulating hormone, or FSH. [40,
49-53]
Red clover
Red clover extract,
containing the hytoestrogens
biochanin A, fomonontein,
genistein, and daidzein, has weak
estrogenic effects that may be a
potential treatment option for
menopause sufferers. Studies involving Promensil
®, a standardized
extract of red clover, have
reported mixed results in the
treatment of various menopausal symptoms. [54,
55]
DHEA (Dehydroepiandroesterone)
DHEA, an adrenal
hormone, may produce similar hormonal
effects as hormone replacement
therapies. DHEA may also be
effective in relieving menopausal symptoms, including; reduced libido, depression,
decreased bone density, and
increased cardiovascular risk. [56-62]
Studies show that low levels of
DHEA are directly associated with
greater symptoms of depression in
menopausal and post-menopausal women. [56-58]
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