Menopause weight gain can be a difficult issue to tackle, with many women struggling to find ways to manage their weight during this life transition. Fortunately, there are many herbal supplements available that may help to reduce menopause symptoms, as well as support healthy weight management.
In this article, we will discuss the best supplements to take for menopause weight gain, as well as provide a few tips on how to incorporate them into your daily routine.
Causes of Menopause Weight Gain
Menopause is a significant life event for many women. It typically occurs between the ages of 45-55 and is associated with physiological changes, including activity level, hormonal shifts, and dietary considerations.
During menopause, women often experience symptoms such as hot flashes, mood swings, fatigue, loss of libido, and vaginal dryness. They also may find that their weight increases — in fact, menopausal weight gain affects up to 70 percent of the female population.
The root cause of menopausal weight gain is multifactorial — it’s influenced by genetic factors as well as lifestyle choices such as diet and exercise habits.
Hormonal shifts also play a role. When estrogen levels start to decrease during menopause or perimenopause (the premenopausal stage), the body compensates by increasing the production of other hormones like progesterone and cortisol; this can lead to increased fat storage in areas like the abdomen and hips.
In addition, age-related decreases in muscle mass and metabolism can make it more difficult for the body to burn calories efficiently resulting in unwanted weight gain.
Herbal Remedies
Herbal remedies can be a great way to reduce the symptoms of menopause and weight gain. Herbs can provide a natural and safe support to help balance hormones and reduce related issues. This section will cover some of the best herbs and supplements for menopause weight gain. Let’s explore both the benefits and any potential risks associated with each remedy.
Black Cohosh
Black cohosh (Cimicifuga racemosa) is an herb native to North America that has been used historically by Native Americans for menstrual cramps and labor pains. It’s also become a popular supplement for treating menopausal symptoms, such as hot flashes, night sweats, and mood swings.
In addition to relieving symptoms associated with menopause, black cohosh is sometimes used as a weight loss aid or to help reduce the risk of developing obesity-related medical conditions, such as coronary artery disease.
A 2018 study on post-menopausal women found that taking black cohosh not only reduced the severity of hot flashes but also helped improve body mass index (BMI). The authors of the study suggest increasing magnesium intake along with black cohosh for added weight loss benefits.
Additionally, it has been speculated that supplementing with black cohosh might help reduce levels of luteinizing hormone (LH), one of the hormones responsible for stimulating ovaries to produce estrogen during perimenopause and menopause; this could help reduce fat accumulation during this life transition.
Finally, it should be noted that people should not take more than recommended doses and should always consult their healthcare provider before starting any new supplement routine. Also, note that like most supplements there’s currently no long-term research into possible side effects or interactions with other medications when taking black cohosh.
Nonetheless, it can be a beneficial addition to any menopause symptom relief routine when taken correctly, helping reduce hot flashes while potentially aiding in weight reduction as well.
Red Clover
Red clover (Trifolium pratense) is an herb that has long been used in traditional medicine. It is believed to treat a variety of ailments and contains isoflavones, which are naturally sourced compounds found in certain foods or plants. Some people claim that red clover has many benefits, such as:
-Relieving menopausal symptoms such as hot flashes, night sweats, and vaginal dryness
-Relieving premenstrual syndrome (PMS)
-Improving skin conditions like psoriasis and eczema
-Treating cancer by preventing and slowing tumor growth
-Improving respiratory health by reducing inflammation in the lungs
-Lowering cholesterol levels
The effectiveness of red clover for these uses is not known for certain, though some studies have suggested it could be helpful. However, much more research needs to be done before any conclusions can be drawn.
Red clover should not be taken as a supplement without consulting with your doctor first. There may be side effects associated with taking red clover, so it’s important to talk to your doctor about potential risks.
Dong Quai
Dong quai (Angelica sinensis) is an herb commonly used in Chinese medicine. It has been used for thousands of years to treat many conditions, such as menstrual cramps, premenstrual syndrome (PMS), menopausal symptoms, headaches, and heart disease.
Dong quai is believed to be beneficial for relieving the symptoms associated with menopause and weight gain. Studies suggest that it might regulate hormones and aid in the metabolism of fat.
Dong quai contains medicinal compounds such as glycosides, coumarins, etheric oils, and turpentine group. These active compounds have antioxidant properties that can help reduce inflammation and improve overall health.
Other components found in dong quai are vitamins C and E, iron, calcium, and magnesium. All these nutrients play an important role in weight loss and maintaining a healthy weight while going through menopause.
The usual recommended dosage of dong quai is 2-5g (1 tsp) daily or 6-12 capsules daily depending on your individual needs. Talk to your doctor before taking herbal supplements to make sure that it is safe for you to take them.
Chasteberry
Chasteberry (vitex agnus-castus), which is derived from a Mediterranean shrub plant, has been used for centuries as a homeopathic treatment option for women’s health issues, including menopause symptoms such as weight gain.
The herb is known to help stabilize and normalize the production of various hormones that can be affected or disrupted during menopause, including estrogen and progesterone levels.
Chasteberry helps to regulate hormonal balance in two ways: first by stimulating the release of luteinizing hormone (LH), which increases progesterone production, and second by blocking the effects of hormones like prolactin, which can contribute to unwanted weight gain. As a result, chasteberry is typically used to regulate menstrual cycles, reduce PMS-related breast tenderness or pain, and improve fertility issues.
Studies have shown that chasteberry may help balance hormones associated with menopausal weight gain while potentially reducing hot flashes and night sweats.
Additionally, it appears to have powerful antioxidant properties that help protect cells from damage caused by unstable molecules known as free radicals. It may even possess anti-inflammatory activity when taken in combination with other herbs such as soy Isoflavones.
As always, you should consult with your doctor prior to starting any new supplement regimen or taking any herbal remedy.
Supplements
Herbal supplements and vitamins can be a great way to help ease menopause weight gain. Certain herbs and vitamins can help balance hormones and reduce inflammation, both of which are linked to menopause and weight gain.
Additionally, some supplements can have additional benefits such as improved digestion and increased energy. Let’s dive into some of the best supplements for menopause weight gain and how to use them.
Vitamin B
B vitamins are a group of eight essential nutrients that play an important role in maintaining proper health and well-being. They are involved in many metabolic processes, neuronal function, cell growth and development, immunological activity, mood regulation, and the body’s response to stress. B vitamins are water-soluble meaning they need to be replenished regularly as they cannot be stored by the body.
The 8 B vitamins include immune-supporting B1 (thiamine), brain-nourishing B2 (riboflavin), energy-boosting B3 (niacin), mood-regulating B6 (pyridoxine), heart health-promoting folic acid, and food metabolism promoting biotin.
Studies have shown that taking a B vitamin complex or supplement can aid in protecting against various diseases ranging from cognitive decline to cancer.
When selecting a B vitamin supplement it is important to look for one that contains the full 8 active B vitamins at adequate doses as well as other helpful ingredients such as antioxidants or botanicals which can assist in further optimizing its effectiveness.
Additionally, it’s important to ensure you receive only high-quality ingredients by checking for any artificial colors or fillers. Making sure your B vitamin supplement is NSF certified will also help ensure that you are taking a safe and effective product.
Omega-3 Fatty Acids
Omega-3 fatty acids are a type of polyunsaturated fat that is essential for maintaining health and well-being. They play an important role in many aspects of human health, including brain, heart, and immune system function. Omega-3 fatty acids come in three forms: EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and ALA (alpha linolenic acid).
EPA and DHA are found primarily in fish oil supplements and are known as “marine” omega-3 fatty acids. ALA is found mainly in plant oils such as flaxseed oil, canola oil, walnut oil, and soybean oil.
All three have important health benefits; however, the body must convert ALA into EPA and DHA to take full advantage of the health benefits associated with EPA and DHA.
Omega-3 fatty acids have been linked to many potential benefits – including reduced inflammation, improved mental health, lower blood pressure levels, lower cholesterol levels, and improved cardiovascular health.
Studies have also shown that omega-3 fatty acids may help reduce the symptoms of some inflammatory diseases such as asthma and rheumatoid arthritis. They may also protect against certain types of cancers – including colorectal cancer – by strengthening the body’s natural defense mechanisms against cancer cells.
The recommended daily intake of omega-3 fatty acids ranges from 1 – 2 grams daily for adults. Fish is one of the best sources of these essential fats; however, those who cannot or choose not to eat fish can obtain omega-3s from various plant sources or dietary supplements like flaxseed oil or fish oil capsules.
Supplements should always be taken according to instructions provided by your doctor or pharmacist.
Calcium and Magnesium
Calcium and magnesium are essential minerals for human health and are widely available in foods. They are commonly found together in many diets, but they can also be taken as supplements. Calcium exists in a variety of forms and is the most abundant mineral in the body.
It plays an important role in bone health and muscle function, as well as nerve transmission, blood clotting, enzyme activity, and other bodily processes. Magnesium is also essential to human health and is involved in energy production, protein synthesis, and muscle relaxation.
Calcium supplements typically come in tablets or capsules containing calcium carbonate or calcium citrate. The citrate form is more absorbable than the carbonate form but is more expensive. Calcium can also be derived from plant sources such as fortified food products or dietary supplements containing calcium Phytate or calcium oxalate.
Magnesium supplements come in several forms including magnesium oxide, magnesium lactate, magnesium gluconate, magnesium citrate, and magnesium chloride to name a few.
The best form of supplement for overall absorption will depend on an individual’s needs but typically general health benefits are most easily obtained from taking both together since different forms can help improve absorption together where one alone may not be enough.
Probiotics
Menopause is marked by changing levels of hormones. This can lead to a variety of issues such as weight gain, fatigue, hot flashes, and night sweats. To help minimize symptoms and support overall health during this life transition, many women turn to dietary supplements.
One such supplement that can be beneficial for women during menopause is probiotics. Probiotics are beneficial bacterial cultures that can improve digestion and help balance the hormones that regulate metabolism.
Studies have shown that supplementing with probiotics has been associated with significantly decreased feelings of fatigue, stress, irritability, and other menopausal symptoms. Additionally, probiotics may play a role in reducing inflammation and helping manage weight gain due to their effect on hormones.
When selecting a probiotic supplement for menopausal support it’s important to consider the strains chosen as well as the concentration or potency of the formula.
The most effective probiotic products will contain multiple strains in different doses or concentrations so your body receives the full range of desired effects from the bacteria types supported in the product; look for at least 3-4 strains at which time clinical studies have proven helpful for Menopausal discomfort recovery – Lactobacillus Plantarum, Lactobacillus Rhamnosus GG & Bifidobacterium Longum may often be found in quality Menopause-supportive Probiotic blends alongside other clinically studied ingredients/botanicals specifically targeting Menopausal symptom relief naturally.
( Most experts often recommend probiotic products containing a minimum of 10 Billion CFU.*)
In conjunction with incorporating more nutrient-dense foods into your diet while reducing stress levels and exercising regularly, taking a quality multi-strain probiotic supplement like NaturaCultures’ Probiolite Ultra Strength 14 Billion CFU will help ensure you will realize its full benefits; improving digestive balance and supporting maximum hormone regulation relief & sustained energy levels/mood optimization throughout this life transition – increasing your feeling of overall wellness.
Diet
Menopause weight gain can be a frustrating and overwhelming symptom of menopause, but there are many herbs and dietary supplements that may help. One option is to try herbal supplements that can aid in weight reduction and help regulate hormonal imbalances.
In addition to dietary changes, certain supplements can also be beneficial in promoting healthy weight ranges as well as overall well-being during menopause. Let’s take a look at some of the best supplements for menopause weight gain.
Eat a Balanced Diet
Eating a balanced diet is essential for maintaining optimal health and wellness. This means consuming the right amount of healthy carbohydrates, proteins, fats, vitamins, and minerals in the right proportions to ensure a sufficient supply of essential nutrients.
Eating a wide variety of foods in this way can help support your physical and mental health while minimizing your risk of developing chronic diseases.
It is important to make sure that the majority of your food comes from fresh whole foods that are not highly processed. Try to get fruits, vegetables, and unprocessed grains with most meals, plus lean meats such as poultry and fish. Certain fortified breakfast cereals can also be part of a healthy diet when eaten in moderation.
Limit unhealthy fats such as those found in fried foods and processed snacks as much as possible and cut down on refined sugars too. It’s also wise to drink plenty of water throughout the day to stay hydrated.
Making sure that you are eating a balanced diet is key to overall health, but it’s important to take into account other lifestyle factors too such as exercise or stress levels. You may want to speak with your healthcare provider if you have any specific nutritional needs or concerns related to your personal situation or dietary requirements.
Reduce Sugar Intake
Reducing your intake of refined sugars and simple carbohydrates can have a positive impact on your overall health – particularly during menopause when weight gain is more common. You don’t have to eliminate sugary treats completely, but making smart choices with your diet can help curb unwanted cravings and maintain healthy body weight.
Eating complex carbohydrates such as whole grain bread, legumes (including beans), quinoa, bulgur, couscous, and fruits will help provide sustained energy throughout the day instead of seeing beiges from snacks shortly after eating them. Decreasing the number of processed foods also will mean fewer empty calories that bring no nutritional benefit.
Limiting saturated fats from foods such as butter and cheese, which are found in many processed snack foods and baked goods, is imperative for the proper metabolism of sugar in the body. Substituting lower-sugar fruits for candy snacks also will provide beneficial nutrients that can assist with regulation.
Vitamins including B-complex vitamins added to the diet may affect the overall metabolism of certain types of sugar by increasing the activity in the metabolic pathways they travel through in the body.
B-Complex vitamins combined with calcium intake may decrease the risk of developing osteopenia and osteoporosis during menopause due to decreased hormone levels in aging women over forty-five years old or older who are at risk for bone density loss caused by hormonal imbalances associated with the menopausal transition.
Essential fatty acids found in hemp oil also have been studied to improve high lipid levels associated with increased adipose cells production during menopause which can lead to increased risk for heart disease; this product has powerful antioxidants containing unique omega-enhanced fatty acids like those found in naturally occurring in fish oils helping alleviate symptoms associated with side effects from hormone therapy treatments, used for management of menopausal symptoms, such hot flashes or night sweats when taken regularly by mouth at very low dosages effectively resulting an improved quality life after age forty-five years old if taken consistently according to heart-based protocols set forth by The American College Cardiology Association (ACCA).
Increase Fiber Intake
Fiber helps maintain digestive regularity and can help keep weight in check, making it an important part of any menopause weight gain diet. Women over the age of 50 should aim for approximately 21 grams per day. If you find it difficult to get enough fiber from food sources such as fruits, vegetables, beans, and grains, consider taking a fiber supplement.
Many supplements contain a combination of soluble and insoluble fibers derived from sources such as cellulose, psyllium husk, and apple pectin. Make sure to drink plenty of water when taking supplements to prevent constipation.
Additionally, there are many herbs that are thought to be helpful in keeping menopause-related cravings and bloating at bay:
-Dong quai: An herb traditionally used in Chinese Medicine to reduce symptoms associated with menopause including hot flashes
-Bupleurum: A Chinese herb traditionally used for menstrual cramps
-Black cohosh: Native Americans used the root of this plant for relief from nausea
-Chasteberry (Vitex): Often called Vitex Agnus Castus this berry is popular with herbalists for helping regulate hormones during perimenopause
-Sage: This unpleasant-tasting herb is thought to have an estrogenic activity which may help relieve menopausal symptoms such as night sweats or hot flashes when incorporating herbs into your diet plan make sure that you confirm the safety with your physician or herbalist before adding them into your routine diet plan.
Increase Protein Intake
In order to combat menopause weight gain, it is important to increase the intake of protein. Protein is the major building block of muscle tissue, and having more lean muscle can help increase metabolic rate, which may be slowed down due to hormonal changes during menopause.
Lean proteins such as fish, poultry, eggs, and legumes are good sources of this nutrient. Additionally, some plant-based sources such as soy or quinoa can also fill up and sustain hunger pangs experienced by many women in midlife.
Including high-fiber carbohydrates can help offset the glycemic index of simple carbohydrates like grains and refined sugars and keep feelings of fullness for a longer duration.
Nuts are also full of healthy fats that can balance out the effects of estrogen levels in postmenopausal women and provide their bodies with certain necessary nutrients not present in other food items.
Eating meals that incorporate these types of foods can reduce cravings for empty calories from processed carbohydrates or sugary snacks which will ultimately assist in weight management goals overall.
Exercise
Exercise can be an effective way to manage menopause weight gain and its associated symptoms. Doing regular physical activity can help to boost your metabolism, increase your energy levels, and reduce stress. It also helps to build muscle and tone your body, which can help you to look and feel better. Let’s explore how exercise can be used to manage menopause weight gain.
Regular Exercise
Exercise is one of the best ways to combat menopause weight gain and also reduce fatigue, relieve stress, and maintain overall good health. Regular aerobic activity helps burn calories, which can help control weight. Walking, jogging dancing, biking, swimming or any activity that gets your heart rate up is especially beneficial.
The Centers for Disease Control and Prevention (CDC) recommends doing at least 150 minutes (2 hours and a half) of moderate-intensity aerobic activity each week or 75 minutes (1 hour and 15 minutes) of vigorous aerobic activity weekly combined with muscle-strengthening activities at least two days a week. Aim to exercise at least five days out of the week.
It’s important to start slow, be consistent, and build intensity over time as your body adjusts to your new program. Incorporating yoga into your exercise routine may also help alleviate some symptoms during the menopausal transition by providing relaxation techniques that reduce stress levels in the body.
Make sure to heed signs from your body regarding overwork; remember that fatigue may increase during this period due to hormonal changes that could lead to an imbalance in energy levels.
High-Intensity Interval Training
High-intensity interval training (HIIT) is one of the most effective exercises for reducing menopause weight gain. HIIT combines rigorous bursts of activity with short periods of rest.
These exercises increase your metabolism and help you burn fat more quickly and efficiently, while also providing other health benefits, such as improved cardiovascular health, bone strength, and muscular endurance.
It can easily be tailored to any fitness level and is a great way to stay in shape even if you don’t have a lot of time to dedicate to exercise.
Examples of HIIT workouts include jogging, sprinting, jumping rope, cycling, or swimming — all activities that involve short bursts of fast-paced movement followed by brief recovery periods. Depending on your fitness level, you should aim for anywhere from 10-20 minutes per day for optimal results.
Your goals could include burning 100 calories during each session or increasing the number of repetitions per minute over time as your stamina increases. The key is to continually challenge yourself and push beyond what’s comfortable in order to get the best results.
Resistance Training
Resistance training is an important part of preserving muscle mass and strength, especially during menopause. This type of exercise involves the use of weights to put pressure on the muscles, which leads to increased strength. Begin by consulting a doctor or certified trainer for advice on proper form.
Start with light weights and slowly increase weight over time as your capabilities improve. Resistance training can also be done with bodyweight exercises such as push-ups, squats, and pull-ups. Aim for two to three resistance training sessions per week for optimal results.
Conclusion
When it comes to herbs for menopause weight gain, there is no one-size-fits-all solution. Different herbs work better for different people and dosage needs vary from person to person. It’s important to talk with your healthcare provider before taking any herbal supplements to ensure you are selecting the best supplement for your specific needs.
The herbs outlined in this guide can be taken alone or alongside other treatments for symptom relief. For example, some of the herbs listed in this guide may pair well with lifestyle changes, such as eating a nutritious diet, exercising regularly, and managing stress levels through the adoption of relaxation techniques.
Additionally, these natural remedies may fit into a health plan that includes hormone replacement therapy or other treatments approved by your doctor.
Menopause weight gain can be treated and managed with natural remedies in addition to lifestyle changes and traditional treatments.
Natural remedies have fewer risks associated when taken under the guidance of a medical professional as compared to over-the-counter medications or prescription drugs and could offer a solution to help improve your quality of life during menopause.
