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Vitamins For Menopause – The Natural Way

Vitamins For Menopause – The Natural Way

Let’s continue the menopause discussion from my last article, which covered the signs of perimenopause. I provided insight on what to expect during the 3 phases of menopause so that you can hopefully prepare for your own menopause or learn how to support someone in your life. Did the information provided make you feel relieved? Or discouraged? I mean, I can see how it can have both effects. Relieved because it confirms that you are not “sick”  or have an “illness”. You are instead, experiencing a natural biological stage that effects both your reproductive system and brain. But you may also feel  discouraged, because the symptoms can be severe and definitely long-lasting, up to 10-15 years, depending on when perimenopause begins for you. So what now you ask? Well there are supplements for menopause, some of which have been proven to really help with the relief of menopause symptoms. These supplements can provide the right vitamins for menopause, so that the effects of the imbalance of hormones can be mitigated.

Top 5 Supplements For Menopause

GInseng - Vitamin - Menopause


A few studies have found evidence that the different types of ginseng can help improve quality of life during menopause.

There are 2 types of Ginseng:

Asian or Korean ginseng called Panax ginseng and American ginseng called Panax quinquefolius.

They both have been proven to have many health benefits, the only difference is that they vary in their concentration.

The two active ingredients in ginseng are: ginsenosides and gintonin. These compounds complement one another to provide health benefits.

Panax ginseng has been used in traditional Chinese medicine for thousands of years to improve quality of life in many ways. A 12-week study with postmenopausal women, where three grams of red ginseng was taken daily, showed a significant improvement of menopausal symptoms.

The women taking red ginseng also had significantly lower total cholesterol and low-density lipoproteins “bad cholesterol”.(1)

Studies continue to show that Ginseng improves overall health because it has:

  • anti-infammatory properties
  • antioxidant properties
  • properties that help with brain function
  • properties that help with sexual arousal
  • positive effects on the immune system
  • an increase on energy levels
  • the ability to lower blood sugar levels

For MENOPAUSE specifically, besides all the benefits mentioned, ginseng can help with PMDD.


The maca plant is grown underground and it is a cruciferous vegetable, like broccoli or cauliflower.

It is grown in the Peruvian Andes at an elevation of about 12,000 to 14,000 feet.

Some minerals that maca contains are iron, zinc, iodine, calcium, copper, magnesium and potassium.

Researchers have conducted enormous amounts of studies with maca and it has been clinically proven to help maintain hormonal balance in your hypothalamus, pituitary, pineal gland, adrenal glands, ovaries, and thyroid gland. Results show that maca helps with:

1. Increasing the production of estrogen and progesterone (therefore can also help for menstrual cycle symptoms).

2. Libido.

3. Decreasing the stress hormone cortisol.

4. Symptoms of hypothyroidism.

5. Bone density – because it contains calcium and phosphorous.

6. Improving sleep

7, Improving mood and energy

8. Decreasing hot flashes

9. Fertility.

Mighty Maca - Dr Anna Cabeca

Now Maca can be found in many regular grocery stores, typically in the whole food area or organic section. You have to be careful with the quaility of the maca being sold.

Personally I would recommend that you order it on-line, from a very well-known triple certifiied physician, Dr. Anna Cabeca, who also has other producs and services to get your through website.

I was fascinated when I learned about her because she reversed her menopause and had a child by changing her lifestyle. In particular, she developed a “twist” on the keto-diet, which works for women over the age of 40, and has been proven the reduce menopause symptoms. Learn more about it here.

You actually have a lot more to gain to visit her website, then to just order maca from Dr. Anna Cabeca.  She is currently offering a FREE 10 day on-line class called “Breeze Through Menopause” that comes highly recommended and I myself have written a blog about it.

Another reason for purchasing Dr Anna’s Cabeca’s maca, called “Mighty Maca” is because you can opt for the Mighty Maca Trial – this means you get a 4-day free trial of the product (must pay shipping and handling).

Flaxseed or Linseed Oil

Many studies have shown that flax seed and flax seed oil help some women with menopause symptoms and better quality of life.

In addition, flax seed has been shown to decrease the intensity and frequency of hot flashes. (2)

Flaxseed oil is also known to have the following properties which help with the following associated health issues:

  • Healthy proteins that may decrease risk factors of heart disease.
  • Has laxative properties that help with IBS, digestive issues, diarrhea and constipation.

Infact, flax seed has a detoxifying effect on the body and it has been shown to help with suppressing appetite and increasing weight loss. (3)

  • Phenolic compounds (lignans) which may prevent cancer and even kill cancer cells.
  • Minerals, including calcium and magnesium – can help with body density and sleep.
  • Omega 3 Fatty acids – which will help with inflammation.

DO NOT use flax seed oil: if you are pregnant, if you are breastfeeding, on children, before having surgery, if you have a bleeding disorder or are taking blood clot medications.

Make sure that when you purchase flax seed oil:

1. It is in an opaque bottle protecting it from sunlight;

2. It is refrigerated after opening.


Calcium - Milk - Cheese - Menopause

Bone loss can become a serious problem once hormone levels drop after menopause and it is always best to get your calcium through your food, however not everyone enjoys or eats/drinks enough calcium containing food.

Other than the obvious food such as milk, cheese and yogurt, there are other food you can get your calcium from:

1. Seeds – poppy, sesame and chia seeds.

2. Sardines and canned salmon.

3. Lentils and Beans.

4. Whey Protein

5. Almonds

6. Spinach and Kale

7. Tofu and Edamame

As a general rule of thumb, women under 51 need 1,000 milligrams of calcium a day. Women 51 and older need 1,200 milligrams a day.

Remember, in order for your body to absorb the effects of calcium, it also has to have enough Vitamin D.

Soy Isoflavones

Soy Beans- Isaflavones -Menopause

Soy isoflavones have been studied for preventing menopausal symptoms and premenstrual syndrome because they interact with estrogen receptors in the brain, which can help with memory fog, mood and sleep.

Significant cognitive improvements in postmenopausal women was seen from taking 60mg total of isoflavone supplement per day for12 weeks. (4)

They also seem to help with the reduction of hot flashes. (5)

Soy isoflavones can be found in:

1. Soybeans

2. Tofu

3. fava Beans

It is also available as a supplement in tablet and capsule forms. Doses that showed improvement in some cognitive functions in clinical studies ranged from 60–100 mg/day.

Soy Isolflavones HERE with YesWellness.

Where To Purchase Good Quality Vitamins

If you want to order all of these vitamins mentioned in this article, at not only a good price but more importantly, that they are VERY good quality, I would highly recommend that you purchase them at Pure Prescriptions. Pure prescriptions only delivers to the USA.

Whey-Gold-Standard-CalciumIf you are Canadian, like me, the alternative Canadian company that I highly recommend is SVN Canada. If you are also interested in using whey protein, as a possible substitue for calcium, I would also recommend this Whey protein which is very high quality.

Both these companies offer free shipping and have very high rating under the Better Business Bureau. There are several independent reviews that you can find on the internet and they are postive.

Which Vitamins Are Is Right For You?

If you do research on vitamins for menopause or supplements for menopause, you will easily find another 5 or more that are recommended. You need to really be careful because there are studies showing mixed results on many of these supplements, for instance black cohosh. I selected the 5 supplements that I feel, based on my research, have the most clinical studies, proving that they help with menopause symptoms. These 5 also have the added benefits that are pretty much good for the whole family and overall general health.

Like all others foods, vitamins and even exercise , anything in high doses can have a negative impact. Before starting to add supplementation, make sure you are not already consuming these products naturally or see if you can add them naturally to your diet. The vitamins like calcium and flax seed oil are very easily added to your diet naturally.

I hope this article helped and please let me know through your comments below if you have ever tried any of these supplements and/or if you intend to try them:)

14 thoughts on “Vitamins For Menopause – The Natural Way”

  1. I had little knowledge about menopause and what it really entails until I read this post and the preceding one. It’s great to have learned that vitamins are quite essential for menopause. Also, ginseng is truly very beneficiary and I can testify to its effect in certain products I’ve used in the past. However, I’d like if you can elaborate on how it helps with PMDD

    • Hello YMaestro, 

      I appreciate the comments and thank you for reading my post. I assume you have personal experience with ginseng? If so, I would love to hear about it. It seems from many of the readers here, that ginseng has been very popular and effective for other health concerns and I would love to know which ones.

      Premenstrual Dysphoric Disorder (PMDD) is officially considered a mental health disorder in the Diagnotic Manual, and is was specifically developed for women going through menopause.  At the core, to be diagnosed with PMDD, you need to be going through menopause and you experience depression, anxiety and irritabilty. 

      Thank you again for your time and interest. 


  2. Wow🤩 this is an amazing review you’ve got here. I totally agree these supplements as they are true especially the “maca plant” which our family physician recommend for my aunty few days ago so as to help with improving her sleeping time. I’ll have to show her this website, I’m sure she will like it!

    • Well hello there!

      Thank you so much for your comments and for supporting my new site. I would be humbled that you share my blog with family and friends, particularly with your aunt. Maybe she can take advantage of the 4 day free maca sample.

      Maca has so many health benefits and you are right, it helps with sleep as well.
       I actually think you just gave me an idea – to write an article JUST about Maca:)

      Thank you again:)

  3. Thanks for sharing such a vital article.The effectiveness of natural medicines cannot be over emphasize,finding a solution to mitigate the hormones in menopause calls for a great concern, having reads this articles and the numerous benefits attached to vitamins in the fighting of menopause, I will recommend this product to my aunty in the USA. 

    Thanks for the medical tips.

    • Hello Eda, 

      I really appreciate the positive comments and thank you for taking the time to read my post. .

      I would be grateful and humbled that you share my website and the product with your aunt. I am looking forward to filling this site with very useful articles about women’s health so please spread the word:)

      Thank you again.


  4. Hello Cynthia – It always makes me very happy when I see natural remedies for health issues.  Although this is not an issue for me (being a male), I have female friends that have shared their stories and some of the symptoms can be pretty severe. The fact that they can continue for years is daunting to say the least.  I will bookmark this post to share at the next opportunity to help.

    • Hello Nathaniel,

      Thank you so much for your comments and for supporting my new site. I would be humbled that you share my blog with family and friends. 

      As I mentioned in my article, I actually think you being a Male and reading this post about menopause can be very helpful for the women in your life.

      Thank you again:)

  5. Thanks a lot for sharing this post. Many the symptoms nor menopause are often mistaken for some other sicknesses, the article really helped in clearing nthe air oh how to identify when one is already in menopause. the common symptoms that is always usually alarming and scary includes hot flashes and vaginal drynesa, sleep disturbances which sometimes actually results to anxiety or depression.  Thanks for the recommendation of all these natural supplements, out of testimonies it has been confirmed nthat they do really help especially the giseng. It really helps a lot. 

    • Hello Sheddy,

      I appreciate the comments and thank you for reading my post. I assume you have personal experience with ginseng? If so, I would love to hear about it.

      I am happy to see that not only woman are reading my posts, especially with regards to menopause. Menopause is a hard and long period that a couple need to go through TOGETHER. So if the man is also aware of everything, the woman will feel much more supported. 

      Thank you again for reading and commenting. 


  6. Hello i must say that i am amazed at this website. there is so much attention to detail and this article that you have created on the use of vitamins for menopause. i did not know about the maca plant until i read your article. this is insightful. thank you very much for you post

    • Hello Kirkman,

      I appreciate the comments and thank you for reading my post. Yes the maca plant is SUPER important and has so many health benefits.

      In fact, you are not the first reader to mention their interest in maca so I think I should dedicate a whole post on emphasizing and highlighting its benefits:)

      Thank you again.


  7. Thank you very much for this resourceful article. it is a pleasure.

    over the years, ginseng has proven to be a powerful source of various nutrients to the body and it is one major way to improve the quality of life during menopause. i would like to share this article with some of my friends. thank you very much

    • Hello Smoochi,

      I appreciate the comments and thank you for reading my post. I assume you have personal experience with ginseng? If so, I would love to hear about it.

      I would be grateful and humbled that you share my website with friends. I am looking forward to filling this site with very useful articles about women’s health so please spread the word:)

      Thank you again.



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