Menopause & Peri Menopause present a new set of issues for women. In this blog I discuss the best supplements you can consider to alleviate these symptoms.
It is important to appreciate that in many situations the best course of action is to consult with a physician for advise. This information is meant for supplemental use and does not replace medical advise or medical treatments.
In particular I would like to point out that menopause hormone therapy can be beneficial for many women. The supplements on this blog should not be viewed as a replacement or substitute for menopause hormone therapy.
Herbal Phytoestrogen compounds can alleviate symptoms of hormone deficiency
Phytoestrogens or Plant based Estrogen mimicking molecules
It is well documented that bone loss accelerates during peri and post menopause. While menopause hormone therapy may well be safe and effective some clients ( which they should discuss with their physician / OBYGN) , plant based phytoestrogens also have some data to demonstrate slowing down of bone loss with their use.
Soy isoflavones are plant-derived compounds with estrogenic activity, which can help balance hormone levels in women. They have been shown to improve insulin sensitivity and reduce inflammation as well.
Dietary Sources: Soybeans, tofu, tempeh, soy milk, and edamame.
Soy Isoflavones
Peri Menopause and Menopause
Herbal compounds including soy isoflavones and black cohosh aleviate symptoms of estrogen deficiency.
Click on links below to Explore
Click to Explore
Natural Factors Soy Isoflavone Complex 50 mg-Canadian
Twice a day dose sufficient provided dietary Soy also increased
Click to Read Scientific Study for Diabetes
Click to Read Scientific Study for PCOS
Click to Read Scientific Study for bones
Collagen Powder: To Strengthen Connective Tissue
Collagen
Collagen is a protein that provides structure to your skin, hair, and joints. As we age, our body's natural collagen production decreases, leading to wrinkles, sagging skin, and joint pain. Marine Collagen is superior to Bovine Collagen .Collagen Powder contains amino acids including Glycine, Proline, and Hydroxyproline, which further stimulate the production of Hyaluronic Acid enhancing skin hydration and elasticity.
Click to read Scientific Study for Skin Aging
Click to Read Scientific Study for Bones
Click to Read Scientific Study for Osteoarthritis
Hyaluronic Acid: To Support Cartilage, Skin, and Synovial Fluid Within Joints
This hyaluronic acid capsule is sourced from bacteria and also contains vitamin C, which is an essential cofactor for the production of hyaluronic acid and collagen within the skin.
- Product: Nutridom Hyaluronic Acid 200mg with Vitamin C 150mg, All Natural, Non-GMO, Vegan, Gluten-free, Dairy-free, and Soy-free
Click to buy on Amazon
Omega-3 Fatty Acids: EPA and DHA to Reduce Inflammation
Fish and seafood are good food sources of Omega-3, but this can be supplemented as well. It is reasonable to start with one capsule once a day with food and titrate up in consultation with a treating physician based upon biomarkers such as triglycerides, HDL, and hs-CRP in conjunction with lifestyle and dietary changes.
- Once to Twice a day dosage sufficient for most people
- Click to Explore Webber Naturals Omega-3 900 mg Triple Strength, 120 Clear Enteric No Fishy Aftertaste Softgels, Supports Cardiovascular Health and Brain Function
Vegan Option:
- This plant-based Omega-3 supplement is ideal for vegans, providing 300mg DHA and 150mg EPA derived from algae. The fresh mint flavor makes it a pleasant addition to your supplement regimen, supporting heart, eye, and brain health.
- Once to twice a day dosage is sufficient for most individuals
- Click to Explore Nature's Way NutraVege Plant-Based Omega-3 VeggieGels – Vegan-Friendly Omega-3 Supplement with 300mg DHA + 150mg EPA – Fresh Mint Flavour – Support Heart, Eyes, and Brain Function in Adults, 30 Softgels
Click to Read Scientific Study
Multi Vitamin & Multi Mineral with antioxidants Lutein & Lycopene
Click to Explore Jamieson 100% Multivitamin for Adults 50+, with Lutein, Lycopene & Calcium-Canadian
Chewable Multivitamin & Multimineral
Click to read study on benefits of Multivitamins for Memory
Vitamin D3 with K: For Strong Bones
Vitamin K2, found in fermented foods and cheese, plays a role in the development of new, stronger bone. Clients age 50 plus should ensure they add Vitamin K2 to D3 to ensure that Vitamin D3 and Calcium are shuttled more effectively into bones.
- Product: Webber Naturals Vitamin K2 with D3, 60 Softgels, Helps Support Bones, Teeth, and Immune Function, Gluten & Dairy Free
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Vegan Option
- Product: Benemax Vitamin D3 K2 30 Capsules - K2 D3 Vitamin Supplement - Healthy Bones, Healthy Teeth, Healthy Muscle - Vit K2 D3 Supplement - Vegan D3 K2
Click to buy on Amazon
Supplements to aid with Preserving Muscle Mass
Plant Protein:
Healthy sources of plant protein include soy products, lentils, legumes, beans, chick peas, beans, brown rice, peas etc.
Click to Explore Purely Inspired Organic All In One - Vanilla-Canadian
Click to Explore Purely Inspired Organic All In One - Chocolate-Canadian
Reduce Muscle Loss in Females with PCOD / Peri - Post Menopause
Click to Explore BILL Soy Protein Isolate Powder 500g
Click to read Protein Leverage Hypothesis
Click to Read Scientific Study for Bones
Click to Read Scientific Study for Muscle
Creatine: to increase effectiveness of resistance training
Creatine is a molecule created in the body from amino acids arginine and glycine. This has been shown to not just increase ATP/Energy synthesis in muscles but also improve cognitive function from adolescents to the elderly.
Click to Read Scientific Study for Bones
Click to Read Scientific Study for Muscle
Calcium & Magnesium
Recommended intake of Calcium for bone health is 1,200 mg per day. A single serving of fermented probiotic dairy would provide approx 300 mg of this. Those who are unable to ingest adequate amounts may wish to supplement their diet with a tablet. Equally, it is important to not consume excessive amounts of calcium . Take sources of calcium at varying times of the day since the body can only absorb a fixed amount of calcium at a time through the gut.
Calcium Citrate
This supplement contains a better absorbed form of Calcium ( citrate ) along with Magnesium. Note that each tablet contains 300 mg which is equal to a serving size of probiotic fermented dairy so depending upon you diet you may need none to four a day aiming for 1,200 mg a day of calcium total.
Again, aim for obtaining most of the calcium requirement of 1200 mg per day through diet and use supplements to cover the shortfall. One serving of fermented probiotic dairy for instance would contain approximately 300 mg of dairy.
Broad Spectrum Chemical Anti Aging Sunscreen
Eucerin Sun Age Defense Face Sunscreen SPF 50
Eucerin Sun Age Defense Face Sunscreen SPF 50 is specifically designed for sensitive and aging skin. It contains hyaluronic acid and five powerful antioxidants to hydrate the skin while providing broad-spectrum sun protection. This sunscreen helps reduce the appearance of fine lines and wrinkles, making it an excellent choice for daily use. Its non-greasy formula is quickly absorbed, leaving your skin feeling smooth and protected.
- Benefits: Broad-spectrum SPF 50, anti-aging ingredients, hydrating with hyaluronic acid, suitable for sensitive skin.
- Size: 75 mL pump
Vichy Capital Soleil UV+AGE DAILY SPF 60
This advanced anti-aging sunscreen provides broad-spectrum SPF 60 protection along with niacinamide and peptides to fight the signs of aging. It has a non-greasy, water-resistant formula and is hypoallergenic and fragrance-free, making it suitable for all skin types, including sensitive skin.
- Benefits: High SPF protection, anti-aging ingredients, water-resistant, suitable for sensitive skin.
- Size: 40 mL
Tinted Mineral Sun Block for Enhanced Anti Aging Benefits
EltaMD UV Physical Tinted Mineral Sunscreen, SPF 41
This is my current favourite. Tinted but blends easily and does not leave a white cast.
It contains zinc oxide and titanium dioxide for broad-spectrum protection and is water-resistant for up to 40 minutes. The tint helps cover imperfections while providing protection.
- Benefits: Full mineral sunscreen, water-resistant, suitable for sensitive skin.
- Size: 3.0 oz
DRMTLGY Anti-Aging Tinted Moisturizer with SPF 46
This all-in-one face sunscreen provides broad-spectrum protection against UVA and UVB rays. Its universal tint offers sheer coverage and blends seamlessly with most skin tones. The combination of mineral (zinc oxide), chemical (oxinoxate), and tint (iron oxide) ingredients ensures effective coverage for UV and visible light.
- Benefits: Protects against UVA, UVB, and visible light. Universal tint for a natural look.
- Size: 1.7 oz
Anti Aging Serums
Click to explore The Ordinary Multi-Peptide + Copper Peptides 1% Serum (30ml/1oz)-Canadian
Retinol, Humectants & Antioxidants for Night Time Routine
Paula's Choice CLINICAL 1% Retinol Treatment Cream with Peptides, Vitamin C & Licorice Extract, Anti-Aging Treatment for Wrinkles & Loss of Firmness, Fragrance-Free & Paraben-Free, 30 mL
Main Active Ingredients: Retinol, Collagen Peptides, Vitamin C
Benefits: This serum is designed to smooth fine lines. Retinol promotes cell turnover, reducing the appearance of aging with peptides while Vitamin C brightens the skin and acts as an antioxidant.
Marcelle Retinol² + PHA Renewing Night Cream, Refining, Brightening & Plumping, Cruelty-Free, Hypoallergenic, Paraben-Free, Fragrance-Free, Non-Comedogenic, 50 mL
Main Active Ingredients: Retinol, Bakuchiol, Polyhydroxy Acid (PHA)
Benefits: This night cream combines retinol with PHA, which gently exfoliates the skin, promoting cell renewal. It brightens, refines, and plumps the skin, making it look refreshed and youthful.
Skin Rejuvenation & Hair Regrowth
Click to Read Scientific Study
Click to Read Scientific Study
Led Face Mask Light Therapy | Red Light Mask | Red light Therapy Devices For Face
Click to Read Scientific Study
Click to Read Scientific Study
Click to Read Scientific Study
Minoxidil 5 % hair serum
Hair thinning and male pattern baldness become increasingly common in older men and post-menopausal women. The most evidence-based scalp lotion to reverse this is 5% Minoxidil. Be sure to wash hands carefully after use, as hair growth can occur in unintended parts of the skin if hands are not washed thoroughly. Note that 2.5 % serum is often marketed for women but the scientific evidence favours that both genders should use the 5 % serum.
Click to Read Scientific Study
Rosemary Oil
Rosemary Oil has been shown in one study to be as effective half dose Minoxidil (2.5%) and along with Biotin can be considered as an add on to full dose Minoxidil 5 %
Rosemary Oil has been shown in one study to be as effective half dose Minoxidil (2.5%) and along with Biotin can be considered as an add on to full dose Minoxidil 5 %
Biotin and DHT Blocker Shampoo & Conditioner
While the scientific evidence for efficary of oral biotin is scant ( and it can interfere with thyroid function test results ) this can be used safely in topical form such as shampoo and conditioner.
Click to Read Scientific Study
Under Eye Cream
Dry Eyes
Moisturiser
Healthy skin required plenty of hydration both in the form of water intake as well application of creams. My favourites 3 are Cetaphil, Cerave & Aveeno
Click to Read Scientific Study
Benefits of Exercise
Although not mutually exclusive , exercise can be categorised into types which have distinct benefits.
Resistance Training: Gain muscle and burn more calories at rest
Aerobic Exercise / Cardio: Improve heart health and burn more calories during exercise
Non Exercise Activity: Burn more calories while not actively exercising
HIIT Exercises: Heart Health and Longevity
Plyometric Exercises: Best for Bone Strength
Isometric Exercises: Best for Blood Pressure and balance.
Active Sports: Heart health, longevity and bone strength
How much should you exercise? Minimum 1.5 hrs a week is recommended but this is a minimum.
I recommend dividing the week into alternate Muscle building and Fat losing days, 4 days of resistance exercise and 3 days for Cardio for instance, ideally alternating to give 48 hrs rest to the relevant muscle groups.
Exercise can be done in longer sessions at the gym for 45-60 minutes at a time or in the form of 'exercise snacks' at home e.g. 15 minute sessions thrice a day.
When doing resistance training one should aim to stimulate most target muscle groups over the group.
For example a person going to gym thrice a week would do a 'full body workout' while a person going six days a week may prefer a split doing different exercises alternate days, again in order to give 48 hrs rest to each muscle group for recovery.
Exercise snack at home should also aim to use compound exercises to stimulate multiple muscle groups simultanously.
Examples here are generic but it is natural that males may prefer to work more on upper body and females on lower body. From a metabolic point of view it doesnt make a difference, improving muscle to fat ratio is what matters to metabolism.
Note: Clients with brittle bones ie osteopenia or osteoporosis much exercise with a straight back posture at all times.
Example Exercise for these Splits :
Upper Body Push :
Push Ups
Above Shoulder Kettle Raise
Triceps Exercise with Resistance Bands
Click to Explore GoFit Power Loop Resistance Bands - Training Pack
Bench Press
Above Shoulder Dumbell Raise
UPPER BODY PULL
Pull Ups
Click to Explore GoFit Elevation Chip Up Station & Bar – No Screw At Home Door Frame Pull Up Bar
Dumbell and Kettle Ball Curls
Resistance Band Curls and Extensions
Click to Explore Extreme Pro Gym Set by GoFit
Barbell Curls
Core Exercises for Lower back and Abs
Ab Rolls
Rows
Lower Body
Leg Extensions and Flexions
Glute Exercises
Click to Explore GoFit Adjustable Ankle Weights
Cardio / Aerobic and Lower Body
Skip Rope
Click to Explore GoFit Beaded Jump Rope
Cycling
Walker
Lunges, Single Leg Squats, HIIT Workout
Increase Non Exercise Activity
Walking treadmill
Mini Eliptical
Under desk pedal
Click to buy Soozier Portable Mini Pedal Exercise Bike Indoor Cycle Fitness Arm Leg w/LCD Display
Increase Activity through Sports
Click to Explore Soozier 6.5'-10' Adjustable Portable Basketball Hoop System Stand Outdoor
