Menopause, a natural biological process, occurs when a woman's ovaries produce less estrogen and progesterone, the hormones that regulate menstruation. Menopause is a gradual process that can take several years. According to FamilyDoctor.org, menopause is most likely to occur between the ages of 40 to 59. Menopausal symptoms include hot flashes, night sweats, irregular periods and increased abdominal fat.
Some supplements can help menopausal symptoms; however, a health care professional should always be consulted before starting a supplement program.
EPA
Eicosapentaenoic acid, also called EPA, is an omega-3 essential fatty acid found in fish oil. Omega-3 essential fatty acids can't be produced in the body but must be obtained by eating foods rich in omega-3 or by taking a supplement.
In a study published in a 2009 issue of "Menopause," researchers studied the effect of EPA on women ages 40 to 55 years old who suffered from hot flashes. The team found that taking an EPA supplement daily for eight weeks helped reduce the frequency of hot flashes.
The University of Maryland Medical Center recommends menopausal women take a daily supplement of 850 to 1,000 mg of EPA. Menopausal women should consult a health care professional before taking EPA supplements.
Black Cohosh and St. John's Wort
Black cohosh, also known as Cimicifuga racemosa, has been widely used for more than 40 years in Europe and, according to the University of Maryland, is approved in Germany for menopausal symptoms. The herb St. John's wort is also known as Hypericum perforatum.
In a study published in a 2007 issue of the "Yonsei Medical Journal," researchers found that a combination of black cohosh and St. John's wort for 12 weeks helped to reduce menopausal symptoms. Women going through menopause should consult a doctor before taking any black cohosh or St. John's wort supplements.
Sage
Salvia officinalis, commonly called sage, is often used as a culinary herb. According to the University of Michigan, sage may be useful for hot flashes and night sweats as it can help to reduce excessive perspiration during the day or at night.
In a study published in a 1998 issue of "Minerva Ginecol," researchers found that sage helped to improve menopausal symptoms including night sweats and hot flashes.
Drugs.com recommends 4 to 6 g of sage leaf daily. Sage supplements should only be taken under the supervision of a health care professional.
References
- FamilyDoctor.org: Menopause: What to Expect When Your Body Is Changing
- "Menopause"; Effects of ethyl-eicosapentaenoic acid omega-3 fatty acid supplementation on hot flashes and quality of life among middle-aged women: a double-blind, placebo-controlled, randomized clinical trial: Lucas M, Asselin G, Merette C, et al; 2009
- University of Maryland Medical Center: Menopause -- Lifestyle Changes
- University of Maryland Medical Center: Black cohosh
- "Yonsei Medical Journal"; Black cohosh and St. John's wort (GYNO-Plus) for climacteric symptoms: Chung DJ, Kim HY, Park KH, et al; 2007
- University of Michigan Health System: Menopause
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