Food supplements for menopause

The "most effective" option depends above all on your symptoms and the predominant cause. Menopause rarely acts on a single lever. Hot flushes, sleep, mood, energy, intimate comfort, skin and bone health can all overlap. No single "universal" supplement exists.

A useful approach is to choose one main target, then observe your tolerance:

• If hot flushes and night sweats are at the forefront, some women turn to phyto solutions. Plants such as sage contain compounds whose action may contribute to feminine comfort.
• If fatigue is at the centre of things, magnesium may make sense, particularly when fatigue combines with nervous tension. Taking a multivitamin can also help to fill any nutritional gaps.
• If the goal is more holistic (routine, balance, bone health), vitamin D is among the nutrients most often discussed. It contributes to the maintenance of normal bones.

The right reflex: look at the composition and precautions, then prioritise consistency over accumulating products.

A natural approach looks more like a gentle strategy than a single solution. You can combine several pillars, depending on your daily constraints.

• Physical activity: it supports energy and wellbeing, and also helps with bone health and body composition.
• Diet: a regular, protein- and fibre-rich diet can help with satiety, cravings and energy stability. Where possible, opt for organic foods to limit exposure to disruptors.
• Sleep: when nights are broken, the whole body feels the effects (fatigue, irritability, appetite). If sleep is your priority, it may be worth considering some support for a better night's rest.
• Targeted food supplements: a phyto approach using plants such as sage or shatavari may be considered for comfort, magnesium if fatigue is the main concern, and vitamin D and vitamin K to complement your intake. Vitamin K contributes to the maintenance of normal bones.

And if you are unsure whether to choose a natural approach or medical treatment, a conversation with your doctor can help you find what is best suited to your situation and your symptoms.

A decline in oestrogen is part of the mechanism of the menopause. It can be accompanied by a variety of signs, without this automatically meaning a need for oestrogen in the medical sense.

Commonly reported signs:

• hot flushes, night sweats, unusual sensation of heat
• sleep disturbances, fatigue, irritability, anxiety
• intimate discomfort: dryness, discomfort, sometimes pain during intercourse
• drier skin, more fragile hair in some women
• joint pain, feeling of stiffness
• difficulty concentrating, brain fog

To determine whether hormone therapy is appropriate, a home test is not sufficient. The decision is discussed on a case-by-case basis: severity of symptoms, impact on quality of life, medical history, contraindications. A food supplement can support comfort and daily routine, but does not replace hormones in the medical sense.

A food supplement alone does not cause weight loss. During the menopause, metabolism changes, fat distribution in the body shifts, and sleep has a strong influence on appetite. Quick-fix promises are often disappointing.

That said, certain choices can support a more comfortable approach:

• Protein: increasing your intake can support muscle mass and satiety. A plant-based protein powder can be a practical option if your meals are irregular.
• Sleep: if night sweats are disrupting your sleep, the body often compensates with increased hunger and sugar cravings.
• Magnesium: if fatigue is significant, its action may help restore some stability to your routine. It contributes to reducing tiredness and fatigue.

For a bloated tummy, two common causes tend to come up: increased digestive sensitivity (stress, eating more quickly, changes in habits) and water retention. If the bloating is significant, painful, or persistent, seeking medical advice can help identify the cause.