FAQ

What supplements do you recommend for menopause?

Dr. Doireann says:

For perimenopause, menopause and for any woman in her 40s, I recommend the following:

Vitamin D. This is the single most important supplement for perimenopausal and postmenopausal women. Due to low declining levels of oestrogen as we get older and during menopause, there is an increased risk of sarcopenia (weak muscles), osteopenia (weak bones) and osteoporosis (brittle bones). Vitamin D protects against this. Having a strong musculoskeletal system as we age is one of the key factors that will keep us independent. Low Vitamin D levels are associated with an increased risk of falls and fractures. A fracture may not seem like a “big deal” but a hip fracture can be a life threatening event resulting in prolonged hospital admissions increasing risk of hospital acquired infection and blood clots. Hip fractures result in long periods of rehabilitation. As women, it’s something we are at risk of and we want to avoid. Less serious but very bothersome is a fracture of our wrist- commonly called a Colle’s fracture. Having to wear a cast for weeks means pain, no driving, we can’t care for ourselves or family. It’s certainly something I want to protect myself against. This is why Vitamin D is the single most important supplement for perimenopause and menopause.

Next up is omega-3 fatty acids. These help to support heart, brain and gut health as well as supporting hair, skin and nails. Heart disease is common in peri- and postmenopausal women. Oestrogen is “cardioprotective” meaning it protects our heart. But as we get older our oestrogen levels decline putting women at high risk of heart disease as we age. Indeed women in this age group are the cohort in society most likely to experience a heart attack, the leading cause of death in Ireland. Omega 3 Fatty Acids reduce blood pressure and cholesterol and therefore protect our heart whilst also having the additional benefits of supporting, brain, gut, hair, skin and nail health.

If you’re not taking a lot of animal products in your diet due to health concerns i.e. the increased risk of colorectal cancer with processed meat, add Vitamin B12. It reduces tiredness and fatigue, supports red blood cell formation, our nervous system and immune function.

Folic acid s also worth considering. Everyone associates folic acid with pregnancy but low folate at any stage of life can result in tiredness, low mood, a weakened immune system and brittle nails and hair. I take folic acid daily to maintain healthy folate levels even though I’m not trying to conceive.

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