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Menopause is a natural stage in virtually every woman’s life. But, declining oestrogen levels can cause various unpleasant symptoms – including mood swings, hot flushes, weak bones, and sleep disturbances. And so, it’s understandable that many women seek remedies to help them manage.
Research has identified a close link between diet and menopause, with evidence suggesting that certain nutrients can make all the difference to symptoms. Aside from eating balanced, nutrient-dense meals, supplementation can be helpful. But with so many options, it can be tricky to know which products are worth your money.
With this in mind, we’ve partnered with nutritional supplement company, BioCare, to explore nine of the best nutrients for menopause symptoms. BioCare is passionate about helping people become the healthiest version of themselves. Their effective menopause supplements, created without the use of unnecessary additives, are carefully tailored to offer relief for everything from hot flushes to mood swings and sleep disturbances.
BioCare understands that every woman is affected by menopause differently, and their team of trained nutritionists are on hand to advise on what supplements might work best for you. You can book a free menopause consultation with one of BioCare’s nutritionists today.
1. Collagen
Collagen is the most abundant protein in the body. It forms a key part of our bones, connective tissues, and skin (around 75-80% of skin structure is made up of collagen), and we rely on it to protect against weak, brittle bones and maintain skin elasticity and hydration.
However, according to research, collagen levels peak between the ages of 35 and 34 – with production decreasing by around 1.5% per year after a person reaches their late 20s. This is why we lose muscle with age and become more prone to conditions like osteoporosis, as well as skin dryness and fine lines.
Declining oestrogen levels during menopause, which affect our bones and skin, can also exacerbate these effects. The good news is that collagen supplements may help reduce bone and skin-related menopause symptoms.
In this study of post-menopausal women, those who took collagen supplements had significantly higher bone density than those who didn’t take collagen. And this study linked collagen supplements with improved skin texture, moisture, and resilience. In another study, women reported improvements in their skin’s appearance during and after menopause when taking collagen supplements.
Struggling with menopause symptoms?
At BioCare, we care about women getting the support they need through the menopause.
We offer a thoughtfully developed range of advanced, effective food supplements – alongside free, personalised guidance from our expert in-house nutritionists.
2. Vitamin C
Research suggests that vitamin C may help reduce menopause symptoms like hot flushes and brain fog. Experts have linked these effects with vitamin C’s powerful antioxidant properties, which can reduce oxidative stress, support collagen production, and maintain healthy blood vessels.
There’s evidence that, when combined with bioflavonoids (anti-inflammatory molecules), vitamin C may effectively relieve hot flushes. In this study, for example, 53% of participants experienced significantly fewer hot flushes after taking vitamin C and citrus bioflavonoid supplements for one month.
Another study linked vitamin C supplements with improved cognitive function in menopausal women. Vitamin C also plays a central role in collagen production and so contributes to healthy skin and joint function.
3. Calcium
Calcium is an essential mineral with several functions throughout the body. Roughly 99% of calcium in the body is found in our bones, and we rely on it to keep them strong and healthy.
Getting enough calcium is particularly important during menopause as declining oestrogen levels place women at higher risk of developing osteoporosis. In fact, studies show that in the three years following a woman’s final menstrual period, bone loss can be rapid and leave women four times more likely to develop osteoporosis than men.
As a result, research suggests that getting enough calcium can be one of the most effective ways to manage delicate bones and joint pain during menopause. In this study of 750 postmenopausal women, those who consumed more calcium had significantly higher bone density than those who consumed less. Other research suggests that calcium supplements may also improve joint pain by helping maintain bone density.
4. Zinc
After iron, zinc is the second-most abundant trace mineral in the body. It’s found in nearly every cell and is needed for over 300 chemical reactions, including hormone regulation and immune function. We rely on zinc to stay healthy, and research suggests that getting enough may result in fewer menopause symptoms.
For example, there’s evidence that zinc may help reduce menopause-related mood swings by regulating levels of cortisol (the stress hormone) and supporting healthy function of the area of the brain involved in stress response. Other studies have linked the anti-inflammatory properties of zinc with better brain function – including concentration and memory – which can be affected during menopause.
Zinc is needed for all our senses – taste, smell, sight, and hearing – with the largest amounts found in our eyes and ears. For this reason, zinc can help to protect against eye-related menopause symptoms. In this study of 3,640 older adults, taking zinc and antioxidant supplements (vitamin C, vitamin E, and beta-carotene) was linked with a significantly lower risk of developing age-related macular degeneration and visual acuity (ability to distinguish shapes and details at a distance).
5. Vitamin D
Among other factors, vitamin D plays a key role in bone health, immune system function, and mood regulation – and research suggests that it may be central to managing menopause symptoms.
Research has linked vitamin D with improvements in bone health, joint pain, mood swings, muscle weakness, and vaginal dryness, which are common symptoms of menopause. For example, this study found that, due to its role in cell and tissue growth, especially in the vaginal lining, vitamin D supplements may reduce vaginal pain, irritation, and dryness.
Other studies have linked vitamin D deficiency with a greater risk of depression and vasomotor menopause symptoms like hot flushes and night sweats, though further research is needed.
Struggling with menopause symptoms?
At BioCare, we care about women getting the support they need through the menopause.
We offer a thoughtfully developed range of advanced, effective food supplements – alongside free, personalised guidance from our expert in-house nutritionists.
6. Vitamin B6
Vitamin B6, also known as pyridoxine, is one of eight B vitamins the body relies on to stay healthy. Among other things, vitamin B6 plays a role in mood regulation, brain health, and energy production.
Specifically, vitamin B6 is needed to produce melatonin (the sleep hormone), serotonin, and dopamine (two neurotransmitters central to mood regulation) – so, not getting enough can increase the risk of mood swings, depression, and sleep disturbances.
In this study, higher vitamin B6 intake was associated with a reduced risk of depression in older adults, including those going through menopause. And another study linked vitamin B6 to improved sleep quality and reduced insomnia.
7. Vitamin B12
Our bodies need vitamin B12 to produce red blood cells, release energy from food, and maintain nervous system health.
Research has linked vitamin B12 deficiency with symptoms like fatigue, depression, memory issues, and cognitive decline – all of which can be exacerbated by menopause. As a result, there’s evidence that having sufficient vitamin B12 levels may relieve symptoms like fatigue and brain fog. For example, in this study, women with low vitamin B12 levels experienced cognitive dysfunction and cognitive decline.
Paying attention to vitamin B12 levels is particularly important during menopause. This is because our bodies naturally become less able to absorb B12 with age.
8. Magnesium
Magnesium is another essential mineral that research suggests may help to improve menopause symptoms, including low mood, anxiety, and sleep issues.
In this study of older adults with depression, daily magnesium supplements were found to boost mood as effectively as antidepressant medication. And, in this study, increasing magnesium levels through supplements or food was found to improve sleep. This is because magnesium helps regulate melatonin levels (the sleep hormone), which naturally decline during perimenopause.
Magnesium also helps the body convert vitamin D into calcium, so we rely on it to feel energised and maintain strong bones. In this study, low magnesium levels were associated with low bone density in pre- and postmenopausal women.
Struggling with menopause symptoms?
At BioCare, we care about women getting the support they need through the menopause.
We offer a thoughtfully developed range of advanced, effective food supplements – alongside free, personalised guidance from our expert in-house nutritionists.
9. Omega-3
Omega-3s are a type of essential fatty acid known for their powerful anti-inflammatory properties. Research has noted several menopause-related benefits of taking omega-3 supplements, including improved skin health, sleep quality, mood swings, brain fog, and night sweats.
In this study, omega-3 supplements were found to improve menopause-related mood swings – particularly for those already taking depression medication.
There’s also evidence that omega-3 supplements may reduce menopause-related eye symptoms – for example, by improving tear production and reducing the risk of conditions like dry eyes. For example, in this study, omega-3 supplements significantly improved dry eye symptoms.
Final thoughts…
Menopause can be challenging to navigate and, if left unchecked, symptoms can significantly impact daily life. Luckily, research has found that several nutrients can make all the difference.
BioCare’s effective menopause supplements are created without the use of unnecessary additives and are carefully tailored to offer relief for everything from hot flushes to mood swings and sleep disturbances.
BioCare understands every woman is affected by menopause differently, and their team of trained nutritionists are on hand to support and advise you. Book your free menopause consultation with one of BioCare’s nutritionists today.
Alternatively, head over to our menopause section for further reading.
Which nutrients do you focus on when it comes to managing menopause symptoms? Will you be adding any new supplements to your diet? We’d be interested to hear from you in the comments below.