Which Supplements Should I Be Taking In Menopause?

Menopause can be a challenging experience, as 65% of the women and AFAB folk who experience its range of symptoms can attest. From distracting to debilitating, this transitional life stage can be a real b*tch. One effective approach is to incorporate supplements into your daily routine, which can help to balance hormones and support overall well-being. 

We launched HANX Menopause Support, our all-natural nutritional supplement, based on honest feedback from our community. You DM-ed, emailed and doorstopped us at events to share all about the symptoms that were impacting your daily life. From hot flushes to mood swings, brain fog to weight fluctuations, you wanted to know how to navigate this time. Our Co-Founder, Dr Sarah Welsh, led the formulation of Menopause Support with our trusted nutritionist, Shona Wilkinson. Here, she takes a closer look at some of the key ingredients that we knew we had to include to bring you the very best menopause supplement possible that can help you to manage symptoms:

1. Red Clover
   “Red clover isoflavones have been found to have a positive effect on menopausal symptoms, particularly hot flushes and could be beneficial in reducing the frequency and severity of these uncomfortable hot flushes.”
   
   
2. Sage Leaf
   “Not just delicious with homemade gnocchi! Sage is a herb that has long been relied on for its cooling effect on the body during menopause. Studies have shown that sage leaf may also provide relief from other menopausal symptoms such as hot flushes, night sweats, panic, fatigue, and poor concentration.”
   
   
3. Cranberry:
   “The chances are that you’ve turned to cranberry before to treat the uncomfortable stinging sensation of cystitis. Fun fact: this magic berry contains proanthocyanidins, which may help decrease the likelihood of urinary tract infections. Unfortunately, we become more susceptible to them in menopause due to the thinning of tissues in your vagina and urethra which can cause irritation and thinning.”
   
   
4. Ashwagandha
   “In my time working in the NHS, I often heard from menopausal patients about their frustration with sudden mood shifts. I really wanted to ensure our supplement addressed this, so we included the adaptogenic herb Ashwagandha, which may help regulate the level of cortisol, the stress hormone, in the body. During the late stages of menopause, cortisol levels can rise and contribute to symptoms such as anxiety, depression, and mood disorders. Taking ashwagandha may help regulate total circulating cortisol levels, and generally support your overall emotional well-being.”
   
   
5. Vitamin D
   “It’s really important to pay attention to your bone health during menopause. The hormone oestrogen plays a crucial role in maintaining bone density and strength, but starts to decrease during menopause, putting you more at risk of weaker/broken bones and osteoporosis. Vitamin D is an essential nutrient for maintaining bone health, as it’s central to calcium absorption, so we made sure to include this in Menopause Support.”
   
   
6. Vitamin K2
   “Whilst we’re talking about bones, Vitamin K2 is another vital nutrient for bone health. It helps to build bone strength and decrease bone mineral density loss, which really can help maintain healthy bones during menopause.”
   
   
7. Bacopa
   “Brain fog is a commonly reported symptom of menopause and can be very frustrating or upsetting, especially in a workplace setting that doesn’t have a menopause policy, or flexibility. The herb Bacopa has been shown to relieve anxiety and improve cognitive function, both of which really can make a difference day-to-day.”
   
   
8. Vitamin B12
   “Menopausal women are at a higher risk of developing a vitamin B12 deficiency than non-menopausal women due to natural hormonal changes at this transitional time. Vitamin B12 is essential for protecting against high homocysteine levels, which increase the risk of heart disease. As heart disease risk increases after menopause, it’s important to make sure you keep up an adequate intake of vitamin B12 to help reduce this risk.”
   
   
9. Vitamin B6
   “Women and people in menopause often report feeling low, flat or generally not like themselves. Fluctuations in levels of the natural mood stabiliser serotonin can lead to low moods. Vitamin B6 is essential for maintaining homocysteine levels and the synthesis of serotonin, and also plays a role in hormone regulation, making it a must-have if you’re menopausal. Whilst you can boost your intake of B6 via eating a diet rich in dark leafy greens, chickpeas, healthy proteins such as salmon and fortified cereals, supporting your intake via a supplement is helpful.”
   
   
10. Vitamin B5
    “Stress levels rising? Your adrenal glands control the release of cortisol, the stress hormone, and can be affected by the drop in sex hormones during menopause. We’ve added Vitamin B5, along with B6, to help maintain their normal function and support overall hormone balance.”
    
    
11. Evening Primrose Oil
    “One of the most well-known nutrients associated with menopause, evening primrose oil contains anti-inflammatory omega-6 fats, specifically GLA, which has a positive influence on hormone balance. Research has shown that adding evening primrose oil to your supplement lineup can decrease the severity of menopausal hot flushes.”
    
    
12. Zinc
    “Vaginal dryness is a common side effect of menopause, but can be a taboo topic. Despite old school stereotypes, sex doesn’t have to stop in menopause - you might need to update your sexual wellness lineup. Alongside developing our super-sensitive Lubricant which is ideal for soothing soreness and dryness, I wanted to ensure Menopause Support factored this in, too. The mineral Zinc plays a role in collagen production and the health of our mucous membranes, including those of the vagina. During menopause, vaginal tissues can get thinner and more easily irritated, so keeping up a good intake of zinc is advisable to support collagen function.”

Meeting Menopause Head On

HANX Menopause Support is the result of years (!) of research, formula testing and real conversations with our community about your needs right now. It’s been a real labour of love: we wanted our first life stage supplement to be as thoughtfully designed as our natural Condoms and Lube. Unlike other supplements on the market, we’ve omitted fillers, artificial colours, sweeteners, and bulking agents to ensure you’re getting all the goodness you need, without any of the nasties. Put simply: high quality ingredients that are easily absorbed for real, tangible impact. With each capsule, you can expect pure, effective, and natural goodness that your body deserves.

The journey through menopause may present its fair share of challenges, but with Menopause Support, you can step out knowing that you are nourishing your body with the best possible support. 

Want more?

• Try our natural, doctor-backed menopause supplement. Shop now.
• From lidido dips to early menopause, our in-house gynae Dr Sarah answers your most-asked questions about the big M. Read on.
• “Can I still squirt in menopause?” Find out more.