There are a few lucky women out there who will go through the menopause without too much bother. But for the most part, the majority of women will experience some menopausal symptoms and these can range from mild and unpleasant, to quite severe and life altering. 

These symptoms can start months or even years before you begin going through the change, during the period that is known as the perimenopause. The menopause and its symptoms can last for anything between a few months up to four years, though some women can suffer from these symptoms for longer than this. 

These symptoms can include hot flushes, inability to sleep, low mood, reduced sex drive, feeling lethargic and weight gain to name a few. And while this may all sound very daunting, especially if you don’t know much about going through the menopause, there are ways you can help to make this transition smoother and less uncomfortable. 

Eating the right foods, exercising and taking advice from your doctor are important parts of managing the menopause, but you should also consider taking supplements. There are a number of options out there, some proven and some just popular. If you’re going through the menopause or you feel like it’s just around the corner, here are some supplements that could make a real difference to your life! 

Flaxseed for overcoming the night sweats 

During the night there is nothing more unbearable than night sweats and hot flushes. Flaxseed can help to balance your female hormones and in the early stages of menopause can be a great supplement for helping you combat these symptoms and get some sleep 

You can buy ground flax from a number of mainstream shops and this can then be added to your food or drink (flaxseed in a fruit smoothie can be very nutritious and yummy). Alternatively, you can buy flaxseed oil and take it this way. But it’s worth noting, while this is a popular solution, not all studies agree that it helps to combat these flushes.  

Black Cohosh for beating the hot flushes 

Hot flushes are one of the most recognised and common symptoms of the menopause, so it makes sense that many women search for something to relieve this. Made from the root of the black cohosh plant, black cohosh is one of the most well-studied supplements for menopausal women. Studies have found that it helps to reduce hot flushes, though it is not advised if you suffer from liver problems. If you're concerned, speak to a medical specialist first.  

Calcium and Vitamin D for strong bones  

You probably already know that calcium is vital for strong bones and teeth. What you may not know is that during the menopause your hormone levels drop and this can cause bone loss. These supplements could be vital for staying strong, especially if your diet is lacking in calcium. Alternatively, make sure you follow a calcium rich diet!  

What’s more, vitamin D is just as important for strong bones as it helps your body to absorb calcium. You can choose separate supplements or look for those that contain both. If your diet is already high in calcium, taking vitamin D can help you to absorb more of it. 

Ginseng or St. John’s Wort for boosting your mood 

St. John’s Wort can be used to treat milder symptoms of depression. For this reason it can be the perfect supplement for menopausal women as it can help to control and boost their moods. Ginseng has similar properties, helping to combat low mood and improve sleep - which in turn helps you to feel happier and more alert.