Menopause is a natural transition, but hormonal changes can affect your bones, heart, mood, skin, and sleep. While lifestyle and diet remain the foundation, the right supplements can ease symptoms and protect long-term health.
Key Supplements for Menopause Health
Calcium & Vitamin D → Essential for bone density and preventing osteoporosis.
Magnesium → Supports strong bones, reduces stress, and improves sleep.
Omega-3s (fish oil or algal oil) → Help with hot flashes, heart health, and mood stability.
B Vitamins (B6, B12, Folate) → Improve energy, memory, and emotional wellbeing.
Vitamin K2 → Directs calcium into bones instead of arteries, reducing heart risks.
Collagen peptides → Promote skin elasticity, joint comfort, and bone strength.
Quick Tips
Pair calcium with vitamin D, magnesium, and vitamin K2 for best absorption.
Choose high-quality omega-3s with at least 1,000 mg combined EPA + DHA.
Consider a daily multivitamin tailored for women over 50.
✅ Bottom line: Supplements like calcium, vitamin D, magnesium, omega-3s, B vitamins, K2, and collagen can support bone, heart, and overall wellness during menopause.
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