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What’s Worth Your Glow? Supplements & Menopause, Decoded


By Yara, Editor-at-Large, YaraGlow


Let’s face it: menopause isn’t exactly a walk in the park. One day you’re sailing through life, the next you’re battling hot flushes, wide-awake at 3 am, or wondering why your skin feels like parchment. Naturally, many of us start looking to supplements for support. But which ones actually help? And which are just expensive placebos in a pretty bottle?

I rolled up my sleeves (okay, metaphorically, I was wearing a silk blouse) and dived into the research. Here’s what I found on the most talked-about supplements for menopausal health: Vitamin D, B vitamins, Omega-3s, soy isoflavones (those mysterious “phytoestrogens”), and zinc.

Let’s break it down, shall we?



Vitamin D – The Sunshine in a Capsule

You’ve probably heard it a hundred times, but here’s why it matters especially during midlife: Vitamin D helps absorb calcium for bone strength, supports your immune system, and even helps regulate mood.

During menopause, it’s been linked to easing anxiety, protecting the heart, and supporting vaginal health (ever heard of genitourinary syndrome of menopause? It’s a fancy term for dryness, irritation, and discomfort ‘down there’—and Vitamin D may help).

The UK lowdown? Government advice says we all need 10 micrograms daily, especially from October to March, when sunlight plays hide-and-seek. Honestly, I take it year-round. Studies show that even a single high dose can boost levels quickly, but how effective it is can depend on your weight, genes, and how low your levels are to begin with.



Vitamin D
Vitamin D


B Vitamins – For Energy, Mood & Mental Clarity

This brilliant little family (B6, B12, folate, and the rest) helps your brain, nerves, and energy levels tick along. In midlife, that’s gold.

Feeling sluggish, foggy, or a bit low? Low B12 could be part of the picture, especially if you’re veggie or over 50. These are essential vitamins, not optional extras.



B12
B12


Omega-3s – The Oily Truth

Found in oily fish like salmon and mackerel (or vegan supplements from algae), Omega-3s are celebrated for their heart, brain, and joint benefits.

So, how do they fare in menopause?

Hot flushes & night sweats (vasomotor symptoms): Some studies showed they helped. Others didn’t. Verdict? Mixed bag.

Sleep: Again, results were all over the place.

Mood & depression: Slightly better news, some women did report a lift, especially when Omega-3s were combined with medication.

Omega-3s may influence serotonin and dopamine, the brain’s mood regulators. So even if they don’t fix flushes, they might help you feel more emotionally balanced.


Omega 3
Omega 3


Soy Isoflavones – The Plant-Based Mimics

Phytoestrogens (try saying that after a gin) are natural compounds in plants like soy, flaxseed, red clover, and hops. They act a bit like oestrogen in the body but without the full strength or risks.

Do they help? Some studies say yes, especially for perimenopausal women. Others say… not so much. Red clover in particular hasn’t outperformed placebos in trials.

But here’s the intriguing bit: soy isoflavones bind to a gentler type of oestrogen receptor (ERβ), which might explain benefits without raising risks like breast stimulation or womb thickening.

Some early studies even noted improvements in sexual function and quality of life. No miracle but potentially a gentle nudge in the right direction.





Soy Isoflavones





Zinc – The Quiet Achiever

Often overlooked, zinc is a must for your immune system, taste buds, skin, and mucous membranes. Sound random? Not so.

During menopause, dryness becomes a real issue—not just vaginally, but also for your eyes, mouth, and skin. Zinc helps restore moisture and support healing. One pilot study even used a zinc-based gel for vaginal dryness with promising results.

Want to check your zinc levels? A simple blood test will do, often paired with copper (since the two balance each other out).


Zinc
Zinc


A Word to the Wise

  • Supplements can help, but they’re not miracle cures.

  • Your response depends on your body, the dose, and consistency.

  • Always chat with a GP or nutritionist before trying anything new, especially if you’re on medication or managing health conditions.




General Menopausal Supplement


Menopause Supplement
Menopause Supplement




Final Thoughts

Menopause is a rite of passage, not a punishment. Supplements may be one tool among many in your rewilded wellness journey. Choose wisely, listen to your body, and always, always centre your own experience.

If something helps you feel stronger, sleep better, or walk through the world with a little more grace. Well, that’s worth your glow.

References (for our fellow glow-geeks):

  • Omega-3 Systematic Review – PMC (PMID: 37836515)

  • Soy Isoflavones Study – PMC (doi: 10.4103/jmh.jmh_190_21)

  • Vitamin D & Menopause – PubMed Central (doi: 10.3390/nu15030685)

  • NHS Guidelines on Vitamin D

  • Bonafide Health on B Vitamins

  • PMC Reviews on Phytoestrogens & CAM

  • Zinc for Menopause – Pilot Study Highlights

Have you tried any of these? Let us know in the comments or share your story with us for a chance to be featured in Morning Glow Weekly. 







Affiliate Disclosure: As an Amazon Associate, YaraGlow earns from qualifying purchases. This helps support our work at no extra cost to you.

 
 
 

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