Vitamins and supplements are hardly new – remember folic acid during pregnancy? Or iron supplements when you hit that anemia rough patch in your 20s? Your dietary and nutrient requirements shift, and so should your wellness regimen. Menopause and perimenopause are good checkpoints to speak to your healthcare team about those shifts, and assess if any of these important nutrients are lacking.
Five Supplements that can Support Menopause Symptoms
When you hit menopause, your body goes through a whole lot of changes—and a few smart supplements can really help you feel your best through it all. First up: calcium and vitamin D. As estrogen levels dip, so does bone density, making these two nutrients crucial for keeping your bones strong. Think of them as your daily insurance policy against fractures and bone loss.
Magnesium is another unsung hero during menopause. It can help with everything from restless sleep and anxiety to muscle cramps and mood swings. Many women don’t get enough from food alone, so a gentle supplement (like magnesium glycinate) can be a game-changer.
Then there are omega-3 fatty acids—the kind found in fish oil or algae-based supplements. These healthy fats support your heart and brain, and there’s even some evidence they can take the edge off hot flashes. Plus, they’re great for skin and joint health, which never hurts.
Menopause can also do a number on your energy and focus, which is where a B-complex vitamin steps in. B vitamins, especially B6, B12, and folate, support your nervous system, help regulate mood, and can give your brain a little boost when brain fog rolls in.
Finally, if you’re dealing with hot flashes or night sweats, some women find relief in plant-based options like black cohosh or soy isoflavones. These natural compounds can mimic estrogen just enough to ease some of the more frustrating symptoms. That said, if you’ve had hormone-sensitive health issues in the past, it’s best to chat with your doctor before
Stay Hydrated, Water is Your Friend
Just like Gina Livy, start your day with water. Then have some more. Water is key to conquering (okay, managing) hot flashes. Aim for 2–2.5 L of water daily—more if you’re sweating a lot. Staying hydrated helps your body cool itself more efficiently. Dehydration can make symptoms worse, and water helps your system function optimally. Avoid caffeine and alcohol, which can both trigger hot flashes and dehydrate you.
We like to rev our water up with extra nutritional support. ine+ nutrition has made-in-Canada satchets for Super Greens, with essential fatty acids and easy-dissolve Marine Collagen for boosting protein and helping to protect joints.
Always speak to your medical professional before taking new medicines, supplements or vitamins. Some ingredients may interfere with other medications or hormone replacement therapy.
Got a burning menopause related question? A symptom that’s preventing you from living your best life? Let us know in the comments!