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Menopause is medically defined as the 12 months after a woman’s last menstrual period. It can begin when a woman passes beyond childbearing age or after surgical removal of the ovaries because of ovarian cancer or other cancer risks.

Physical symptoms of menopause can include hot flashes, profuse perspiration, sleep disturbances, and vaginal dryness. Psychological changes may include mild to moderate depression, inability to concentrate, anxiety, and irritability. Women have individual responses to menopause; symptoms, if any, will vary and can often be reduced with the following supplements.

Red Clover

In a 2005 study of the effects of supplementation with isoflavones isolated from red clover (Trifolium pratense) in postmenopausal women, compared with a placebo, 80 mg daily of the isolated red clover isoflavone significantly decreased menopausal symptoms and had a positive effect on the health of vaginal cells.

Evening Primrose Oil

Available in gel cap form, evening primrose (Oenothera biennis) and black currant (Ribes nigrum) oils are good sources of the omega-6 essential fatty acid gamma linolenic acid, or GLA, which can help reduce inflammation and menopausal symptoms. A total daily dose of 3 to 4 g, taken as three 1-g dosages with meals, is recommended.

Flaxseed

Organically grown flaxseed is available at most health food stores. Keep flaxseed refrigerated and grind a small amount every three or four days in a blender, in an electric spice mill, or in a clean electric coffee grinder. Eat 1 or 2 Tbsp (15 to 30 mL) daily, sprinkled on yogourt or hot or cold cereal. Store unused flax meal in the refrigerator.

Dong Quai

Dong quai (Angelica sinensis) has been used in traditional Chinese medicine and in the West to sustain the normal equilibrium of female hormones and can help alleviate moderate menopausal symptoms. Dong quai should not be confused with Angelica root or Angelica seed. Consult a clinical herbalist for daily dosage requirements.

Chaste Tree Berry

Data from a 2004 study suggest that linoleic acid from the fruits of the chaste tree (Vitex agnus-castus) can bind with estrogen receptors and stimulate certain estrogen-inducible genes. In other words, chaste tree berry supplements may act as phytoestrogens and lessen some of the symptoms of menopause. Recommended doses vary widely according to the product used, so follow the directions on the product label.

Folic Acid and Vitamins B6 and B12

A vitamin B-complex supplement that includes 400 mcg of folic acid daily may help to relieve stress.

Calcium and Vitamin D

Calcium requirement rises at menopause. The target calcium intake for most postmenopausal women is 1,200 mg daily. Adequate vitamin D–at least 400 to 600 IU daily–is required to achieve the nutritional benefits of calcium.

In 2005 an expert panel assembled for the National Institute of Health State-of-the-Science conference noted that menopause is a normal part of women’s aging and advised that menopause not be viewed as a disease. The good news is that most women experience discomfort for only a year or two.

Source: alive #297, July 2007

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