A woman has officially reached menopause when she has not had a period for 12 consecutive months.The period leading up to menopause varies from woman to woman, but it can last five to 10 years. The hormonal changes that take place on the road to menopause and beyond can be distressing and even debilitating. The symptoms of menopause include irregular periods, hot flashes, low energy, moodiness, insomnia, vaginal dryness and thinning hair. Consider several supplements that may help relieve menopausal symptoms.
Vitamin E
Vitamin E supplements may offer relief from hot flashes in some women. The Mayo Clinic points out, however, that research has not substantiated the effectiveness of vitamin E for this common menopausal symptom. If you decide to give it a try, don't exceed 400 IU per day.
Black Cohosh
Black cohosh may treat menopausal hot flashes as well as other symptoms such as irritability, depression and anxiety. This herbal supplement seems to work by mimicking the effects of the female hormone, estrogen. Black cohosh supplements can generally be taken up to twice daily. The University of Maryland Medical Center warns however, that women who are at risk of breast cancer and other hormone-related malignancies should talk to their doctor before taking black cohosh.
Maca Root
Maca root contains a number of B vitamins as well as iron, zinc, magnesium and calcium. It may help relieve hot flashes and vaginal dryness because of its touted ability to help balance hormone levels. Maca root may also boost a low libido that can be an issue for some women during menopause. The daily dose of maca root should not exceed 900 mg. It works best when taken food.
Calcium
Calcium supplements are important for women entering menopause because they may help offset the increased risk of osteoporosis that often occurs due to a decline in estrogen. The National Institutes of Health (NIH), says 1,000 to 1,500 mg. of calcium per day can help maintain bone strength. It's best to spread out your calcium intake throughout the day since each dose shouldn't exceed 500 mg. Calcium citrate is believed to be the most easily absorbed by the body.
Red Clover
Red clover supplements may also reduce hot flashes and help guard against bone loss in menopausal women. The isoflavones found in red clover, might help reduce symptoms of menopause because of their estrogen-like effects. The recommended dosage is between 400 and 500 mg.
