Five supplements that are key to better post-menopausal health

When you reach menopause, chances are you’ll still have one-third of your lifetime to sit-back and enjoy. For this reason,

When you reach menopause, chances are you’ll still have one-third of your lifetime to sit-back and enjoy. For this reason, menopause isn’t just about hormonal changes, but highlights the health choices that can benefit you for years to come.

There are some common health impacts often associated with menopause, but with proper nutrition and exercise, you can minimise these risks. Taking regular supplements may also assist in your post-menopausal journey, although it’s important to visit your GP for medical advice tailored to you.

1. Calcium 

Osteoporosis affects over 2 million Australians, and this bone condition is more prevalent in women over 60. Symptoms of osteoporosis can include broken or brittle bones, along with skeletal cracks and aches. Osteoporosis is caused by an oestrogen deficiency, as lower hormones gradually reduce your bone density. To minimise your risk of osteoporosis, it’s important to maintain a diet rich in calcium, or take appropriate supplements. Calcium supplements can increase your bone density, resulting in stronger bones that are less prone to breaks and injuries.

2. Vitamin D

More than 50% of people are Vitamin D deficient, even though it’s a major health booster. Vitamin D is particularly useful for post-menopausal women who are at risk of diabetes, because Vitamin D helps to regulate insulin levels. Vitamin D also supports cardiovascular health, reducing your risk of heart attacks, high blood pressure, strokes and other heart conditions typically associated with the over 60s bracket.

3. Omega 3

Omega 3 can improve your brain function, and delay cognitive disease such as dementia or Alzheimer’s. Omega 3 is also beneficial for post-menopausal women suffering muscular aches or pains, because it’s a natural anti-inflammatory. A diet that includes high-protein fish (such as salmon or tuna) twice a week can improve your Omega 3 intake. Alternatively, it may be important to take regular fish oil tablets after menopause.

4. Vitamin B

Vitamin B can improve the overall health of your hair, skin and nails. This is especially important post-menopause, as cellular reproduction begins to slow. A diet rich in dairy, eggs and poultry can boost your intake of B12. Meanwhile, colourful vegetables such as fresh carrots, spinach and peas can improve your B6 levels. Alternatively, a B-Complex supplement can ensure your hair still shines, while your skin and nails stay strong.

5. St John’s Wort 

Derived from a flower of the same name, St John’s Wort is a widely prescribed natural anti-depressant. St John’s Wort is often recommended for post-menopausal women, because it eases hot flushes, mood swings and depression. Studies have also shown that just 12 weeks taking St John’s Wort can improve your sexual desire and wellbeing, whilst brightening your overall psychological health.

How do you deal with the health impacts of menopause? How do you safeguard your post-menopausal health? Do you take supplements, or do you pay more attention to diet?

  1. At 69yrs I have been there done that with supplements, the biggest change was to my bank balance. If we exercise lightly and eat good wholesome food, do not smoke and drink alcohol moderately, we do not need to take something out of a bottle to stay healthy.

    • I agree in general, Susanne, but nearly everyone is deficient in essential minerals (magnesium in particular) because of soil degradation caused by modern farming practices. It is therefore a good idea to take mineral supplements, IMHO.

  2. Sometimes it’s the health issues you’ve had along the way – I take some supplements calcium and b12 – my finger nails are now back to their strong state (after YEARS of splitting nails) and my hair shines again – even though I’m careful with my diet and have the recommended colours and salmon etc, get outside for d….it just never seemed enough. So I’m no doctor, but if it makes a difference to me, I ain’t stopping….

  3. Only supplement I take is vitamin D as although there was no change to lifestyle my levels suddenly dropped. The article didn’t mention that vitamin D helps with the absorbtion of calcium and calcium deficiency is associated with osteoporosis.

  4. Jill Edmonds  

    It should be noted that St John’s Wort should not be taken if you are an antidepressant medication.

    • Jill Edmonds  

      I meant “on” an antidepressant!

  5. while the anti depressants have put weight on me they have also wiped out the appetite , im just not hungry , so instead i tried supplements. I needed a blood test and it came back that the only thing i was short of was vit d

  6. Doctors are now sheering away from calcium supplements. They have been found to be causing cardiovascular problems & are no longer recommended. Research has already found that if you lacked calcium in your childhood, this is when the damage was done to bone strength. Taking calcium later in life is too late. Talk to your doctor about taking calcium.

  7. Inflammation in your joints can be a major cause of stiffness and pain

    If you take high strength Vitamin D and Omega-3 you will help to reduce the Inflammation, which has many other health benefits as well

    Learn more about this by searching for:



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