Dietary supplements to take during menopause

Perimenopause, menopause and postmenopause: definitions

• Perimenopause (or pre-menopause): this is the period of hormonal changes that precedes the onset of the menopause. Statistically, it begins around the age of 45, although it may well occur earlier or later. It can last several months, or even several years. It coincides with the onset of the first symptoms, which reflect the gradual ageing of your ovaries.

• Menopause: this usually occurs around the age of 50. Barring pregnancy, the postpartum period or health issues, you can generally consider yourself to be post-menopausal if you have not had a period for more than 12 consecutive months. This means that your body is no longer able to produce viable eggs, and therefore to conceive. Although it can be difficult to cope with, apart from certain specific cases, this is a completely normal process.

• Postmenopause: this covers the entire phase beginning at the end of your first year of amenorrhoea. It is therefore the final stage of your hormonal transition, the one that leads towards stability. Rather than an end, it can be seen as a new beginning that invites you to take a different, mindful and caring perspective on your body and your health.

Hormonal changes and their effects on your body

The menopause is the direct result of a drop in the levels of female sex hormones in your blood. The focus is often on the decline in oestrogen; and with good reason, as these hormones, which are found exclusively in women, play an essential role in the female body, which contains numerous dedicated receptors. This explains why their decline leads to a wide variety of discomforts and symptoms that can be difficult to cope with.

But in reality, the process begins quietly with a drop in progesterone. This hormone, produced by your ovaries, works in harmony with your oestrogen. It helps prepare your womb for implantation in the event of fertilisation, but it also affects your mood, as it acts as a natural antidepressant. Its gradual decline is therefore often accompanied by a dip in mood. It is this same ‘bump in the road’ that is found in premenstrual syndrome (PMS).

This hormonal decline is not linear, so you may feel as though your hormones are on a rollercoaster – and it is indeed the case that you may be "up and down". This is, in fact, what makes perimenopause so difficult to cope with, both physically and psychologically.

All these hormonal upheavals contribute to climacteric disorders (or menopausal syndrome), characterised by a long series of symptoms typical of the menopause.

Symptoms you are likely to experience during the menopause

• You feel hot. You may simply find your face is redder than usual. You may experience the infamous hot flushes, which can range in how debilitating you find them.

• You put on weight. During the menopause, fat tends to accumulate permanently around the tummy. So your figure may change.

• You feel lethargic. Hormones from the adrenal and thyroid glands, as they adapt to the drop in oestrogen levels, can contribute to a feeling of exhaustion.

• You feel irritable. The drop in oestrogen can affect the regulation of neurotransmitters such as serotonin and dopamine.

• Your skin is dry. Your skin becomes thinner, appears more fragile, and loses its suppleness and elasticity. Your wrinkles and fine lines probably seem to be getting deeper and deeper

• Your hair is becoming thinner. Some areas are becoming patchy. Conversely, you may notice increased hair growth on your cheeks and above your mouth (a ‘moustache’).

• Your sex drive decreases. Vaginal dryness can make sexual intercourse less enjoyable. It is also possible that your mood swings may affect your sex drive.

Did you know? These symptoms are the short-term effects of the menopause. In the long term, this transitional period in a woman’s life can increase the risk of certain conditions that require monitoring. The best known of these are osteoporosis, cardiovascular events, coronary heart disease, cognitive decline and associated forms of dementia.

Hormone replacement therapy (HRT) is sometimes recommended for women whose quality of life is affected by the symptoms associated with the menopause. However, some women choose not to take it and instead turn to solutions they consider more natural or gentler. There are also certain situations where HRT is strictly contraindicated for medical reasons.  

In such cases, if – and only if – your doctor gives the go-ahead, dietary supplements for the menopause may help to relieve your menopausal symptoms. These are not hormones in the strict sense of the word. Rather, they work by stimulating the production of female sex hormones or by counteracting the drop in oestrogen levels, which is the cause of your hot flushes.

Good to know: as well as dietary supplements specifically for the menopause, you can also turn to formulations that will promote your wellbeing during this challenging time. Certain plants or combinations of plants, for example, can offer you that little bit extra in your daily life to support your emotional balance or help you manage insomnia more effectively.

For firmer skin: our anti-ageing complex

Anti-Ageing Skin Complex Food Supplement

This dietary supplement combines the precious oils of evening primrose and borage with the active ingredient Céramosides™, a concentrate of plant-based ceramides with scientifically proven efficacy on skin firmness and wrinkles, and vitamin E for protection against oxidative stress. Ideal for mature and dry skin, it also helps maintain the skin’s suppleness and hydration during the menopause.

Discover the Anti-Ageing Skin Complex dietary supplement

For your intimate comfort: our dietary supplement

Intimate Comfort – 30 capsules – Food supplement

Specifically formulated for intimate comfort, this innovative food supplement combines ExceptionHYAL® Blossom hyaluronic acid, probiotic strains specifically selected for their targeted action on the vaginal microbiota, and naturally sourced vitamin B2, recognised for its role in maintaining healthy mucous membranes. A unique formula, designed to support women from their menstrual years through to the menopause and beyond, to promote vaginal balance, hydration and sexual comfort.

Discover Intimate Comfort – 30 capsules – Food supplement

To maintain your emotional balance: Saffron & Rhodiola

Saffron & Rhodiola – 30 capsules – Food supplement

Saffron is used to help maintain emotional balance during the menopause. It is present in this supplement in the form of Safr’Inside™, a patented saffron extract characterised by its high concentration. The bioavailability of its active ingredients has been scientifically confirmed. Dosage: 1 capsule per day.

Discover Saffron & Rhodiola (food supplement)

To help manage weight gain: Nopal

Fat-binding dietary supplement – 90 capsules

It consists of organic Nopal powder, also known as ‘prickly pear’, whose leaves are particularly rich in fibre. Carefully selected and patented, it reduces fat absorption and can also act as an appetite suppressant. Dosage: 2 to 3 capsules a day after main meals (maximum 6 capsules a day).

Discover the Organic Fat Binder (food supplement)

To look after your bone health: vitamin D3

Vegan Vitamin D dietary supplement – 10 ml

Also known as ‘cholecalciferol’, vitamin D3 is the bioactive form of vitamin D. We offer it here in a 100% natural and vegan form, derived from algae and carried by coconut MCT oil. Recommended dosage for those with increased requirements: 5 drops per day, to be taken with a spoon.

Discover Vegan Vitamin D3 (food supplement)

To help with sleep disturbances: melatonin

Natural plant-based melatonin – 60 capsules – Food supplement

Melatonin is known to help you get back to sleep more easily if you wake up during the night. It helps reduce the time it takes to fall asleep, without causing dependency. Extracted from St John’s Wort, this melatonin is 100% natural, highly concentrated and free from controversial additives. Dosage: 2 capsules at bedtime.

Discover natural plant-based melatonin (food supplement)

To reduce fatigue: vitamin C

Optimised Vitamin C dietary supplement powder – 150 g

Vitamin C is regarded as the ‘anti-fatigue’ vitamin. Unlike traditional vitamin C supplements, this formula combines plant-based lipids with citrus bioflavonoids. This synergy ensures optimal absorption for maximum effectiveness. Dosage: 1 to 2 measuring spoons (500 mg each) per day, to be dissolved in a drink.

Discover Optimised Vitamin C Powder (food supplement)

• Continue to take regular exercise. Brisk walking every day, for example, can help you limit weight gain and maintain a weight you are comfortable with.

• Avoid smoking. Smoking (even second-hand smoke) has harmful effects on women’s hormonal balance. It has also been shown that smoking brings forward the onset of the menopause by two years. It can also increase the risk of several conditions already exacerbated by falling oestrogen levels, including cardiovascular disease and osteoporosis.

• Keep an eye on your calcium intake. Experts recommend aiming for 1,200 to 1,500 mg per day. As a reminder, the main sources of calcium are dairy products, poppy seeds, brown shrimp, sardines in oil, tofu, thyme, almonds, etc. There are also calcium-enriched waters to help you meet the recommended daily intake.

Dietary supplements for the menopause are not a substitute for a varied and balanced diet or a healthy lifestyle. They are not a substitute for any hormone therapy for the menopause prescribed by your doctor. If you are already on medication, please consult your doctor before introducing any dietary supplements into your routine.

Always follow the dosage instructions provided in the product information leaflet for your dietary supplement.

Menopause supplements and vitamins, even those that are natural or of natural origin, may have precautions for use and/or contraindications. Generally speaking, they are not recommended for women with a history of breast cancer or uterine cancer. Please refer to your product’s package leaflet before use.

We recommend that you take your supplement under the regular supervision of a qualified healthcare professional.

Did you know that certain holistic practices have been shown to reduce the hot flushes associated with the menopause? This is particularly true of hypnosis, which appears to reduce both their frequency and intensity. On the other hand, the effectiveness of simple breathing or relaxation exercises on menopausal symptoms seems far from proven… So you could consider seeking support from a hypnotherapist if your ‘hot flushes’ become too difficult to cope with.

Hélène Betoux is a French beauty journalist specialising in web media. Every day she writes tips, advice, and guides to help consumers choose the right beauty products. With a strong interest in natural, organic, and clean cosmetics, she analyses and shares trends and innovations in the sector.