When you’re approaching or experiencing menopause, it’s likely you’ll be dealing with symptoms like hot flashes, night sweats, mood swings, hair loss and more — and they can be taxing. If you don’t want to or can’t use hormonal treatments, then you need an easy alternative to alleviate discomfort. That’s why experts also recommend taking supplements for menopause. Here, the best natural supplements, how often to take them and how they can help your physical and mental health.

During menopause, you’ll likely experience drastic shifts in hormone levels that can impact various systems in the body. These changes can affect both your physical and mental health.

“Supplementing with these nutrients not only alleviates symptoms, but also supports overall health and well-being during this transitional phase,” says Gina Nick, NMD, PhD , a licensed naturopathic physician with a focus on hormone balance and women’s health. 1. Magnesium

Taking magnesium is great when you need to improve your sleep . But it also helps menopausal women with stress management and hormone regulation.

“It supports healthy cortisol levels, helps improve sleep and reduces muscle tension and headaches,” says Nick. “For women going through menopause, magnesium plays an important role in mitigating vasomotor symptoms like hot flashes and night sweats.”

You should take magnesium daily to get the health benefits. Holiday Durham, PhD, MS , a registered dietitian at AMWAY , suggests aiming for 320 mg. The recommended daily allowance (RDA) is between 200 and 400 mg. 2. Vitamin D

Helin Loik-Tomson Our bodies need Vitamin D at any age, but it’s “essential for bone health, especially in postmenopausal women at risk for osteoporosis ,” says Durham. Vitamin D also aids in calcium absorption and supports bone mineral density.

You should make sure you’re getting 1,000-2,000 IU of vitamin D daily, whether from foods or supplements. “Ensuring that vitamin D is part of your daily regimen can help promote longevity, hormone balance and cognitive health during and after menopause,” adds Nick. 3. Omega-3 fatty acids

To improve your health and menopausal symptoms, it’s important to take a combined dose of Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) […]

The 4 best supplements for menopause