Understanding Menopause Supplements: What’s the Evidence?

Social media is overflowing with various menopause “solutions,” such as powders that claim to clear brain fog, gummies for better sleep, or capsules that vow to restore hormonal balance. A range of supplements, including magnesium, lion’s mane, creatine, and collagen, are being touted as essentials for those going through perimenopause and menopause.

But how much of this is really based on solid scientific evidence?

Throughout perimenopause and menopause, fluctuating and decreasing estrogen levels can lead to a variety of symptoms, including hot flashes, night sweats, sleep issues, anxiety, brain fog, joint discomfort, and shifts in muscle mass and body composition. While hormone replacement therapy (HRT) is often the most effective method for alleviating many of these symptoms, it’s not a viable option for everyone. That’s likely why alternative remedies are gaining such popularity.

Magnesium is linked to over 300 metabolic processes in the body, playing significant roles in muscle relaxation, nerve signaling, and regulating blood pressure. Several symptoms related to menopause overlap with areas where magnesium might offer assistance.

For instance, many women undergoing menopause deal with sleep disturbances. Some clinical trials have demonstrated that magnesium can help individuals fall asleep quicker and reduces the severity of insomnia.

Anxiety is also a concern for some menopausal women. Meta-analyses indicate that magnesium supplements may modestly alleviate anxiety symptoms, especially in those with low magnesium levels. However, it’s worth noting that the research hasn’t been explicitly conducted on menopausal women.

Additionally, menopause increases the risk of osteoporosis, or weakened bones. As estrogen diminishes, certain bone cells become overactive, which can lead to faster bone loss than regrowth. Magnesium can aid in maintaining bone density by promoting the formation of new bone. Since some older women may have insufficient magnesium levels along with low bone density, this supplement might help tackle menopause-related bone issues.

That said, magnesium hasn’t been shown to help with hot flashes, weight fluctuations, or cognitive symptoms.

The type of magnesium you choose is also significant, as magnesium citrate and glycinate are generally better absorbed by the body compared to magnesium oxide. However, be cautious: high doses can lead to diarrhea and may affect your heart and nervous system. Those with kidney issues should avoid supplementation unless under medical supervision.

Another popular option is lion’s mane mushroom, often suggested for combating brain fog, a common complaint during menopause. Some animal studies suggest that this mushroom might encourage new brain cell growth and help support the hippocampus, a key area for memory and emotional balance.

A separate animal study indicated that lion’s mane could reduce depressive-like behaviors in menopausal rats. However, small human trials have produced mixed results, with only some showing mood enhancements—and none focused on menopausal women.

If you’re considering trying lion’s mane, it generally has a good tolerance level, but it’s best avoided by those allergic to mushrooms.

Creatine has been studied mainly among men until recently, but new findings hint that it may offer benefits for women navigating perimenopause and menopause. One 14-week study reported notable increases in lower-body strength and improvements in sleep quality among perimenopausal women, which is significant given the increased risk of sarcopenia (muscle loss) during this phase.

However, findings for postmenopausal women are inconsistent. One review indicated that creatine may provide limited short-term benefits, but long-term supplementation didn’t yield substantial improvements in muscle or bone health.

Creatine might also aid cognitive function. Emerging evidence suggests it could enhance memory, focus, and mood during hormonal shifts or mental fatigue. Still, more research focused specifically on menopausal women is necessary.

Interestingly, women going through perimenopause face about a 40% heightened risk of developing depressive symptoms compared to their premenopausal selves.

Some limited data suggest that taking creatine alongside an antidepressant may quicken improvement in symptoms for women but proceed with caution. Creatine is generally considered safe, though those with kidney conditions should seek medical guidance before use.

Lastly, collagen supplements are widely marketed for issues like skin elasticity, joint health, and healthy aging. Collagen is the most prevalent protein in the body, providing structure to a number of key tissues.

As we age, the activity of collagen-producing cells declines, leading to more visible signs of aging in skin and weakened bones that are prone to fractures. A year-long study in postmenopausal women found that daily collagen supplementation resulted in small but statistically significant increases in bone mineral density compared to a placebo. This suggests that collagen could help mitigate age-related bone loss in postmenopausal women.

Research also hints that collagen supplements may alleviate joint discomfort, especially for those with osteoarthritis. Given that many women see an onset or worsening of joint issues during menopause, this could be relevant. However, more robust studies are needed specifically in menopausal populations.

It’s crucial to remember that not all collagen supplements are the same; differences in production and source can complicate interpreting the results. Certain products are absorbed much more efficiently than others, making it tricky to draw general conclusions.

The side effects associated with collagen supplements are typically minimal, although anyone with liver or kidney concerns should check with a healthcare provider first.

So, should you invest in these supplements?

Based on current evidence, magnesium and creatine appear to offer the most tangible benefits. Yet, it’s evident that further research is needed, and many supplements can be pricey with varied qualities.

While they can provide a sense of control, a healthy lifestyle may remain the most reliable way to navigate the challenges of perimenopause and menopause. Regular exercise—especially strength training, maintaining good sleep habits, balanced nutrition, limiting alcohol intake, and effective stress management can all significantly contribute to overall well-being during this time.

These practices not only assist during menopause but also improve long-term health outcomes, including heart and bone health.