What's in Your Midlife Medicine Cabinet? A Look at Supplements for Hormonal Balance

This article has been medically reviewed by Dr Sundus Hussain-Morgan (MBBS, MRCP, MRCGP).

Supplements to Support Women Through Peri-Menopause and Menopause

Women in Singapore turn to dietary supplements, alongside lifestyle changes, to ease common symptoms like hot flashes, mood shifts, and sleep issues during peri-menopause and menopause.

Peri-menopause and menopause are natural stages in a woman’s life, but the transition can bring about a range of physical and emotional changes. These may include hot flashes, night sweats, mood swings, sleep disturbances, and changes in metabolism. While every woman’s experience is different, many seek ways to manage symptoms and support their overall well-being during this phase.

Alongside lifestyle modifications and medical options, dietary supplements are often used as part of a broader approach to midlife wellness. In this article, we explore common supplements used by women in Singapore to support their journey through peri-menopause and menopause.

Black Cohosh

Black Cohosh is a traditional herbal remedy commonly used to address symptoms such as hot flashes, night sweats, and mood fluctuations. It is believed to have estrogen-like effects, although more research is needed to fully understand its mechanism of action. Some women report symptom relief with regular use. However, this supplement may not be suitable for individuals with liver issues or those on certain medications. It is important to consult a healthcare provider before starting Black Cohosh.

Soy Isoflavones

Soy isoflavones are naturally occurring compounds found in soybeans and other legumes. These phytoestrogens mimic estrogen in the body and may help reduce the frequency and intensity of hot flashes. They are also being studied for their potential role in supporting heart and bone health during menopause. Soy isoflavones can be consumed through supplements or dietary sources such as soy milk, tofu, and tempeh. Individuals with soy allergies should consult a doctor before incorporating these into their diet.

Red Clover

Red Clover is another plant source of isoflavones and is often used as a natural option to address menopausal symptoms. It is commonly taken to help with hot flashes, mood changes, and bone density. Like soy, it may act as a weak estrogen and is not suitable for everyone. Women with hormone-sensitive conditions or those on medications that affect estrogen levels should seek medical advice before use.

Evening Primrose Oil

Evening Primrose Oil is derived from the seeds of the evening primrose plant and is rich in gamma-linolenic acid, an essential fatty acid. It is commonly used to support hormonal balance and may help reduce symptoms such as breast tenderness, irritability, and skin dryness. While some women report positive effects, evidence remains mixed, and it may take several weeks of use to notice benefits. Always check with a healthcare provider if you are on medication or have a chronic condition.

Key Vitamins and Minerals for Midlife Women

In addition to herbal and plant-based supplements, several essential vitamins and minerals play an important role in maintaining health during peri-menopause and menopause.

Vitamin D and Calcium

Bone health becomes increasingly important during midlife due to the increased risk of osteoporosis. Vitamin D helps with calcium absorption and both are essential for maintaining bone density. These nutrients can be obtained from diet and supplementation when necessary. In addition, Vitamin D can be obtained from safe sun exposure.

B Vitamins

B6, B9 (folate), and B12 support energy production, brain function, and mood regulation. They may help address symptoms such as fatigue, irritability, and difficulty concentrating. B vitamins can be found in whole grains, leafy vegetables, eggs, and supplements.

Magnesium

Magnesium supports muscle and nerve function and may help alleviate symptoms such as anxiety, sleep disturbances, and muscle cramps. It is found in nuts, seeds, leafy greens, and can also be taken as a supplement if dietary intake is insufficient.

A Word of Caution

Before adding any supplement to your routine, it is important to speak with a healthcare professional. Supplements can interact with medications and may not be appropriate for individuals with certain medical conditions. Natural does not always mean safe, and professional guidance ensures your choices support your unique health needs.

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Important Note: This article is for educational purposes only. For personalized medical advice, please consult a qualified healthcare professional.