“You know we’ve reached peak menopause when Oprah gets involved,” Bardwell says. Influencers have also been quick to get on the menopause bandwagon. The problem is that many aren’t qualified to talk about health, diet, HRT or supplements, Bardwell says. “The content they’re putting out has the potential to be confusing at best and damaging at worst, and the public are buying into it without a second thought, simply because the person has a large Instagram platform.”
Dr Newson points out, however, that some supplements can have benefits for women during the perimenopause. “There are two that I take – magnesium and vitamin D. Studies show that magnesium is beneficial for sleep, anxiety, headaches and bone strength, all issues that women should be mindful of during the perimenopause and menopause. I have also found that taking magnesium reduces the frequency of my migraines,” she says.
Bona fide
I have to say I’ve also found magnesium good for helping ease my insomnia and relax me at night. And it’s good to hear that vitamin D has bona fide benefits, too. “Bone health is so important, as the risk of osteoporosis rises sharply for women postmenopause, so guidelines recommend taking vitamin D to help your body absorb calcium, which in turn supports healthy bones,” Dr Newson says. She also points out that the Nice menopause guidelines show evidence that the supplements isoflavones and black cohosh may help relieve hot flushes and night sweats.
“Women ask me a lot about plant phytoestrogens, which are plant-derived compounds that have a similar structure to human oestrogen. You can look to increase the amount of phytoestrogens in your diet by increasing the amount of fruit [plums, pears, apples, grapes and berries] and vegetables [including beans, sprouts, cabbage, spinach, soya beans, grains, onions and garlic] you eat, but it is worth pointing out that they do not have the same potency as the oestrogen produced by your body, so will not have a very significant effect,” she says.
“Plus, there is no evidence that phytoestrogens are beneficial for menopause symptoms or future health in the way that oestrogen in HRT has been shown to be.”
Dr Newson is also asked frequently about the benefits of taking St John’s wort. “While there is some evidence that St John’s wort may be of benefit in the relief of symptoms such as hot flushes, there’s uncertainty about appropriate doses, persistence of effect, variation in potency and potential serious interactions with other drugs, such as tamoxifen.”
Proven benefits
Sandra Ishkanes, a functional medicine practitioner at Gynelogic, an alternative-health clinic, says that there are some holistic alternatives that have proven benefits, such as the protein supplement N-acetyl cysteine, which was found in a 2019 study to help prevent the development of osteoarthritis. “It’s my go-to supplement for joint pain in menopause,” she says. Ishkanes also believes that vitamin C and collagen can boost skin health and radiance. “Both are integral for collagen production, ensuring that the skin retains its radiance and elasticity during menopause.”
However, as Dr Newson points out, although some supplements may help improve symptoms, they will not improve future health in the way HRT can: “Women who take HRT have a lower future risk of developing diseases including heart disease, osteoporosis, Type 2 diabetes, clinical depression, colon cancer and dementia.”
Some women, however, are not able to take combined HRT for medical reasons. Lisa Talbot, a 54-year-old personal stylist from Maidenhead, couldn’t take HRT due to a family history of breast cancer, but says holistic supplements have been a “game-changer” for her. “Women like me who can’t take HRT are out on a limb, feeling helpless,” she says. “They need to know there really are alternatives out there that can help them.”
Sage advice
Talbot has been taking Feel menopause supplement (which includes vitamin B12, sage and red clover extracts) for about a year and saw a difference in her symptoms within the first month, mainly in the reduction of hot flushes. “I wasn’t sleeping well at night prior to taking it, but, dramatic as it sounds, it has given me my life back. No more sleepless nights, no hot flushes and generally a much better mood.”
Some studies have shown sage to be effective in easing menopause symptoms. In 2011, for example, Swiss researchers discovered that women taking a daily tablet of fresh sage experienced a reduction in hot flushes of 50 per cent in four weeks. After continuing to take sage, hot flushes among the participants in the study were reduced by 64 per cent within eight weeks.
However, Bardwell points out that the research backing up how effective herbal remedies are is often scant. “Anecdotally, some women will find that alternative therapies and treatments help. The placebo effect is powerful, as is state of mind,” she says.
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