Navigating Menopause with Ease: Essential Supplements for Natural Hormonal Balance‡

Navigating Menopause with Ease: Essential Supplements for Natural Hormonal Balance‡

What You’ll Learn:
In this blog, you’ll discover how simple lifestyle changes and targeted nutritional supplements may help support your body through menopause. Learn which vitamins and nutrients support symptoms like hot flashes, occasional mood swings, and even occasional fatigue.‡

Understanding Menopause and Its Many Faces

Menopause is a natural part of life. Just like life, it helps if we look at menopause less like a “transition” and more like a journey. We know, the journey through menopause isn’t always easy. As estrogen and progesterone levels decline, many women experience a range of physical and emotional symptoms that can affect their day-to-day lives. From disrupted sleep to changes in libido, menopause can feel like a rollercoaster with no clear end in sight.1‡

Some of the most common concerns include:  

  • Hot flashes and night sweats.1
  • Occasional mood swings and irritability.1
  • Occasional fatigue and low energy.1
  • Difficulty sleeping.1
  • Changes in libido.1

These symptoms vary widely among women, but one thing is for certain: supporting your body through menopause requires a combination of lifestyle care and nutrient support.‡

Lifestyle First: Foundations for Hormonal Harmony  

As we navigate through menopause, the topic of hormone replacement therapy often comes up. While it's crucial to discuss this with your healthcare provider, today we’ll explore holistic, and lifestyle approaches to help balance our hormones naturally. Before considering supplements, it's important to establish a solid foundation with healthy lifestyle practices that support hormonal balance.‡ 

Balanced Nutrition
Eating a diet rich in whole foods helps stabilize blood sugar. These are two key factors that may aggravate menopause symptoms if left unmanaged.2‡

Focus on:

  • Healthy fats (like avocado, nuts, seeds and olive oil) to support hormone production.3
  • Fiber-rich vegetables and whole grains to support detoxification and estrogen metabolism.3
  • Protein with every meal to support stable energy and mood.3
  • Calcium and magnesium-rich foods like leafy greens, tahini and tofu to support bone health and nerve function.3

Movement and Strength
Regular exercise may help with menopause management. It may even support mood and sleep. Strength training also protects bone and muscle health associated with menopause.4‡

Try:  

  • Walking or hiking for cardiovascular health.4
  • Yoga or Pilates to promote flexibility and support occasional stress.4
  • Weight-bearing strength training 2–3 times per week.4

    Stress Reduction
    Moments of stress may worsen symptoms like occasional mood swings, fatigue associated with menopause and even sleep disturbances. Techniques like meditation, deep breathing and mindfulness can lower cortisol levels and support adrenal health.5‡

    Supplement Support: What Science Says

    While no specific nutrient can replace a healthy lifestyle, the right supplements may offer meaningful support during menopause. Certain vitamins, herbs and nutrients have been shown to ease common symptoms and help rebalance the body.‡

    Let’s look at the most research-supported nutrients and how they help.

    Pure Encapsulations MenoVive
    Pure Encapsulations MenoVive supplement is thoughtfully designed to support a broad range of menopause-related symptoms using an evidence-informed blend of nutrients and botanicals.‡

    Key Benefits of MenoVive
    Pure Encapsulations® MenoVive contains a blend of botanical extracts designed to support menopausal health. Key ingredients include HMRlignan™, a natural phytoestrogen from Norway spruce, and Lifenol® hops extract, which is known for supporting emotional well-being and its potential to help manage menopausal symptoms like hot flashes.  

    • Hormonal balance support with chaste tree extract and black cohosh.‡
    • Mood and sleep support with l-theanine and magnesium.‡
    • Cognitive clarity with rhodiola.‡
    • Libido and energy support with ashwagandha and maca root.‡

    Let’s take a deeper dive into some of the key ingredients that make MenoVive a smart choice for menopause support.

    Black Cohosh
    Used traditionally for centuries, Black Cohosh may be used to support comfort during menopause.6‡

    Chaste Tree Extract (Vitex)
    Chaste tree supports progesterone levels and may support positive mood and breast comfort associated with menopause. Some research also points to its potential to improve menstrual regularity during perimenopause.7‡

    Maca Root
    Native to the Andes, maca, like our Maca-3, has long been used to support libido. In clinical studies, maca was shown to help improve menopause and libido while supporting overall mood.8‡

    Magnesium and L-Theanine
    This calming duo supports the nervous system and promotes restful sleep. Magnesium may support sleep quality all while promoting bone health.8 L-theanine, an amino acid found in green tea, helps calm the mind without causing drowsiness.‡

    Vitamin B6
    A crucial vitamin for serotonin production, B6 helps regulate mood and energy metabolism. It has been associated with mood stability.9

    Ashwagandha
    Ashwagandha is an adaptogen that helps the body handle stress, ashwagandha supports adrenal health, mood and energy.10 Might be good idea to chat with your healthcare provider and see if this is a good adaptogen to include as part of your journey navigating menopause.‡

    Additional Nutrients for Symptom Relief

    If you want to go beyond a single supplement like MenoVive, there are other options you can consider.‡

    Nutrients to Support Hot Flashes  

    • Vitamin E and omega-3 fatty acids may reduce frequency and intensity.11
    • Flaxseed (rich in lignans) may have mild estrogenic effects and help manage vasomotor symptoms, or the part of the nervous system that’s responsible for the contraction and relaxation of smooth muscle in the vessel walls.12

    Support for Menopause and Joint Health‡  

    • Turmeric (curcumin) and omega-3 fatty acids help manage cytokine imbalance and support joint health.13‡
    • Collagen peptides may support connective tissue health.14‡

    Occasional Mood Swings and Menopause
    A combination of magnesium, vitamin B-complex and herbal support (like St. John’s Wort or rhodiola) may help regulate neurotransmitter function and support positive mood.15‡

    Support Your Personal Menopause Journey

    Menopause is a journey rather than a decline. With the right tools and a focus on diet and lifestyle, you can feel empowered, energized and more in tune with your body than ever before. Incorporating a balanced diet, regular exercise and stress management techniques alongside supplements like our MenoVive provide comprehensive support during this transformative phase, helping you thrive in this new chapter of life.‡

    Remember, you don’t have to navigate it alone, and you don’t have to suffer through it. You deserve support, balance and vibrant well-being every step of the way and your healthcare provider is there to help guide you through this journey.

    1. Freeman EW, Sammel MD, Lin H, et al. Hormonal and psychosocial factors associated with menopausal symptoms in midlife women. Menopause. 2014;21(9):992-998. doi:10.1097
    2. Buchowski MS, Sun M, Huang Y, et al.. Nutr Rev. 2019;77(10):675-688. doi:10.1093/nutrit/nuz034.
    3. Klempel MC, Chateau D, Varady KA. Nutr Rev. 2013;71(12):799-815. doi:10.1111/nure.12055.
    4. Boulé NG, Haddad E, Kenny GP, et al. Canadian Journal of Diabetes. 2017;41(1):40-49. doi:10.1016/j.jcjd.2016.10.002.
    5. Turakitwanakan W, Sukhonthachai C, Srisawat P, et al. Supportive Care in Cancer. 2013;21(1):169-177. doi:10.1007/s00520-012-1453-4.
    6. Kronenberg F. Hot flashes: epidemiology and physiology. Ann N Y Acad Sci. 1990;592:52–86.
    7. Sadeghi S, et al. The Effect of Vitex Agnus Castus on Premenstrual Syndrome: A Systematic Review and Meta-analysis. Complement Ther Med. 2018;41:150–158.
    8. Brooks NA, et al. Menopause. 2008;15(6):1157–1162.
    9. Tarleton EK, et al. Role of magnesium in the pathogenesis and treatment of mood disorders. Nutr Clin Pract. 2015;30(6):744–755.
    10. Kennedy DO. B Vitamins and the brain: mechanisms, dose and efficacy—a review. Nutrients. 2016;8(2):68.
    11. Chandrasekhar K, et al. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety. Indian J Psychol Med. 2012;34(3):255–262.
    12. Ayres S, et al. Vitamin E for hot flushes. Cochrane Database Syst Rev. 2006;(4):CD004576.
    13. Pruthi S, et al. A randomized, controlled trial of flaxseed for the treatment of hot flashes. Menopause. 2007;14(4):621–626.
    14. Proksch E, Seger K, Degwert J, et al. Oral administration of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis. Skin Pharmacology and Physiology. 2014;27(3):113-119. doi:10.1159/000362800.
    15. Henrotin Y, et al. SpringerPlus. 2013;2(1):56.
    16. Sarris J, et al. Phytother Res. 2011;25(6):800–816.

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