5 supplements for a healthy menopause

First, the tough news: Despite the breadth of online claims about supplements that relieve menopause symptoms — hot flashes, brain fog, low libido, dryness and more — there aren't any natural remedies yet that can knock out those issues. But that doesn't mean women can't support their health in meaningful ways as they age. While it's helpful to check with your health provider to identify any vitamin or mineral deficiencies as a starting point, you might also consider options that have strong research backing their use for menopause and beyond. Here’s what the science and the experts recommend.

Protein

"Protein is important for women of menopausal age, as it can help them maintain the lean muscle mass that otherwise declines during this time," says Kelli Richardson, Ph.D., RDN, nutrition scientist and registered dietitian at WeightWatchers. Like other maccronutrients, it's best obtained (and absorbed by the body) through dietary sources, which include animal products like meat and dairy, as well as plant-based proteins such as nuts and soy.

For women in menopause, the recommended intake is 1-1.6 grams of protein per kilogram of body weight, which — for a 165-pound person — translates to about 75 to 120 grams of daily protein. But that's not always easy to achieve through food alone, though, Richardson says. If hitting those daily goals is challenging, then protein supplements should be considered.

Look for one that provides 20-30 grams of protein/serving and is low in added sugar. Also: Check for third-party testing from organizations such as NSF International, ConsumerLab, or U.S. Pharmacopeia, advises Richardson — noting that this last bit applies to all supplements.

Creatine

Another potential booster for muscle health is creatine, a molecule that's produced in the liver and helps create energy during movement. "Creatine plays a crucial role in ATP production, a primary energy source for skeletal muscles and the brain," says Dr. Victoria Finn, M.D., an endocrinologist at Medical Offices of Manhattan.

A meta-analysis of 10 randomized controlled trials showed that when taken for about six months, creatine supplementation significantly increased upper and lower body strength in older women when combined with strength training, which can also lead to improved bone health, says Finn. Other research notes that creatine can also provide some protection to your immune system and cardiovascular health — which are both crucial parts of healthy aging. "It may also accelerate energy metabolism in the brain, benefitting memory, mood, and overall energy levels," says Finn.

While creatine can be found in foods like milk, fish, beef, seafood, and chicken, it would be difficult to max out on its benefits from food alone. Look for a supplement of around 3-5 grams/day that’s free of unnecessary sweeteners or flavors, and comes in the form of creatine monohydrate, which is the most science-backed version, says Richardson.

Calcium

A mineral that's utilized by the body to maintain bone strength, calcium plays a key role in helping all older adults maintain bone density — yet our ability to absorb calcium decreases with age, which means the body becomes less efficient at using the mineral from dietary sources. Postmenopausal women are at particular risk for calcium deficiency because decreases in estrogen production can reduce absorption even more. Because of this, the chances of developing osteoporosis go up as you get older.

"This is why women over the age of 50 need more calcium than younger women," says Richardson. "They should be getting about 1,200 mg per day.” While calcium can be found in a variety of foods and beverages — including milk, yogurt, and cottage cheese — supplementation of 500 mg/day should be considered if you’re unable to meet your daily needs through food alone.

Richardson says “calcium carbonate offers the best value, whereas other forms like calcium gluconate are only 9% elemental calcium.” Bonus points if it contains vitamin D, or if you take it with vitamin D.

Vitamin D3 with K2

To ensure maximum absorption of your calcium supplement, you should also take a daily dose of 10 mcg of vitamin D3 paired with vitamin K2, says Dr. Seema Bonney, M.D., a Philadelphia-based functional medicine physician.

"Vitamin D is essential for immune and bone health, and K2 helps guide calcium into bones rather than soft tissues like arteries," she says. "Women over 50 are especially vulnerable to bone loss, so this combination becomes even more important in postmenopause."

Regardless of whether the supplement comes as drops, chews, or pills, Richardson advises taking it with a snack. “Vitamin D3 and K are fat-soluble,” she says. “That means they’re best absorbed when consumed with food that has some fat.”

Magnesium

With aging comes a wide range of potential health issues, including sleep disruption, changes in blood sugar regulation, and shifts in digestive function. Magnesium can address all of these and more, says Bonney." This mineral is involved in hundreds of body processes, and many women are deficient without realizing it," she adds.

There are several forms of magnesium; the best type depends on what you’re targeting. “Magnesium glycinate is calming and helpful for sleep and anxiety, magnesium citrate supports digestion and regularity, and magnesium malate can help with muscle pain and energy,” says Bonney. Choose the form that best fits your needs, and don’t go beyond 350 mg/day — that could lead to digestive issues, muscle weakness, and other symptoms.