Menopause: the most effective dietary supplements

Menopause marks the end of a woman’s reproductive period, generally around age 50. It is characterized by the cessation of menstruation and ovulation, as well as a drastic decrease in the sex hormones produced by the ovaries, notably estrogens and progesterone. This natural process is accompanied by many physiological changes and a variety of symptoms.

Hormonal mechanism

Menopause is defined by the stopping of menstruation, ovarian hormone secretion (estrogens and progesterone), and ovulation. This phenomenon, resulting from the exhaustion of the ovarian follicular reserve, is accompanied by major hormonal upheavals that are responsible for many symptoms. At the heart of the female hormonal system is cholesterol, the precursor of steroid hormones. It is converted into pregnenolone, then into progesterone and estrogens (estradiol, estrone and estriol) within the ovaries and adrenal glands. Estrogens play a key role in regulating the menstrual cycle, the maintenance of bone density, cardioprotective effects, and lipid metabolism. Progesterone stabilizes the uterine lining after ovulation and helps regulate sleep phases, while modulating the effects of estrogens. During menopause, the ovaries gradually reduce their production of sex hormones, resulting in a marked hormonal imbalance. Estrogens, particularly estradiol, fall, causing a compensatory rise in FSH and LH levels secreted by the pituitary gland. This hormonal deficit has systemic repercussions: the risk of osteoporosis increases; as do the risks of hypertension and atherosclerosis; and hot flashes appear.

Hot flashes: a well-known symptom

Hot flashes are among the most frequent manifestations of menopause, affecting up to 75% of postmenopausal women. They are characterized by a sudden sensation of intense heat that spreads across the chest, neck and face, often accompanied by flushing, palpitations and sweating. These episodes typically last from 30 seconds to a few minutes and can significantly disrupt sleep and quality of life. The pathophysiology of hot flashes remains partially elucidated, but estrogen deficiency plays a major role. This deficit leads to a decrease in endorphin and catecholestrogen levels, substances involved in thermal regulation at the hypothalamic level. In response, the hypothalamus releases more serotonin and norepinephrine, disrupting thermoregulatory centers and causing a rapid vasodilation responsible for hot flashes. Some studies also suggest a role for norepinephrine in the onset of these symptoms. Indeed, the elevation of norepinephrine is involved in initiating hot flashes; this increase is associated with an estrogen deficiency, because estrogens modulate α2-adrenergic receptors. Since α2 receptors in the human brain are inhibitory and presynaptic, their blockade increases norepinephrine release.

Symptoms associated with menopause

Menopause is accompanied by various symptoms that vary in intensity from one woman to another. These symptoms are the result of hormonal deficiency, particularly in estrogens and progesterone, and affect several aspects of health: • Hot flashes: These episodes of intense, often sudden heat are common. They disrupt daily life and sleep, potentially causing chronic fatigue. • Vaginal dryness: The decrease in estrogens leads to mucosal atrophy, causing itching, burning sensations and pain during sexual intercourse. • Sleep disturbances: Insomnia or nighttime awakenings are often related to hot flashes or night sweats. • Fatigue and decreased energy: Often associated with sleep disturbances, they can also result from metabolic changes. • Mood disorders: Irritability, anxiety and mild to moderate depression are common, amplified by hormonal fluctuations. • Changes in skin and hair: The skin becomes drier and thinner, and hair may lose density. • Joint pain: The drop in estrogens promotes inflammation and joint pain, often felt in the hands and knees. • Cardiovascular disorders: The decline in estrogens increases the risk of hypertension and cardiovascular disease. • Osteoporosis: The reduction in bone density increases the risk of fractures.

Protocols to alleviate menopausal symptoms

To relieve the various ailments related to menopause, protocols are mainly based on the use of herbs and dietary supplements adapted to the specific needs of women. Hot flashes and night sweats, which disrupt quality of life, can be alleviated using plants such as sage, known for its anti-sweating properties, or cimicifuga (black cohosh), which acts on estrogen receptors without directly altering hormone levels. Fatigue and sleep disturbances, common during this period, can be relieved by rhodiola rosea, an adaptogenic herb that improves stress resistance, and griffonia simplicifolia, which promotes serotonin production for restorative sleep. Gemmotherapy, notably with young shoots of bilberry or raspberry, acts on the nervous and hormonal systems to soothe these symptoms. For women suffering from vaginal dryness, borage oil or evening primrose oil, rich in essential fatty acids, help restore mucosal hydration. Yam (Dioscorea), containing progestin-like compounds, also helps rebalance hormone levels, providing significant relief. Joint pain, common in menopause, can be reduced thanks to the anti-inflammatory properties of turmeric. Combined with magnesium, this protocol improves joint comfort and reduces muscle tension. Mood disorders, such as mild depression or memory loss, can be improved by St. Johns wort, effective for mood stabilization, or by supplements such as zinc and B-complex vitamins, which support cognitive functions. Finally, to protect the bones and the cardiovascular system, supplements such as soy (isoflavones), which reduce bone loss and improve heart health, as well as omega-3s, are recommended. The latter play a key role in preventing cardiovascular disease often associated with menopause.