By Avni Dalal, ND

Navigating the transitions of menopause and perimenopause can be a complex experience for many women, characterized by various physical and emotional changes. While this transition is a natural part of life, certain natural nutrients can provide valuable aid in managing symptoms and improving overall quality of life. This article highlights some of the most effective natural nutrients for menopause and perimenopause support and relief.

Rhapontic Rhubarb: A Traditional Herb for Menopause Relief

Also known as Rheum rhaponticum or ERr 731^®, this rhubarb extract has been scientifically studied and used for over 20 years. Rhapontic rhubarb has been shown to reduce hot flashes, night sweats, sleep disturbances, and anxiety by up to 93%.^1,2*

It works as a phytoestrogen (ER beta agonist), providing targeted relief from symptoms of estrogen decline, helping women find relief from vaginal dryness, sexual disturbances, and frequent UTIs.*

Copaiba Extract: Supporting Balanced Hormones

Copaiba is a plant-based oil that works synergistically with rhapontic rhubarb to expand its effects for faster and more complete relief, including mood and stress-related symptoms.³*

While most menopause products use ingredients that focus on addressing estrogen function in the body, copaiba extract also supports healthy stress levels, positive moods, vaginal dryness, libido, balanced hormone levels, and a sense of calm by delivering beta-caryophyllene to provide balanced phytoestrogenic, cannabinoid, and neuronal system support.^4,5

Copaiba extract also has anti-inflammatory benefits that support a healthy nervous system and balanced body temperature.^4,5*

Red Clover: A Source of Phytoestrogens

Trifolium pratense, commonly known as red clover, contains isoflavones. Isoflavones are plant-derived compounds that can mimic estrogen in the body. While this may not sound like a beneficial characteristic, it actually makes red clover particularly effective for women experiencing estrogen deficiency during menopause.⁶ Research indicates that it may reduce the frequency of hot flashes and protect bone health, making it a valuable addition to a menopause management regimen.⁷

Soy Isoflavones: Nature’s Estrogen Mimickers

Soy isoflavones are another class of phytoestrogens that may play a significant role in managing menopause symptoms. Found in foods such as tofu, tempeh, and edamame, these compounds can help balance hormone levels and alleviate hot flashes.⁸ Some studies have suggested that soy isoflavones may also improve bone mineral density and maintain vaginal tissue health.⁹

Vitamin D: Vital for Bone and Vulvovaginal Health

We know vitamin D has a plethora of benefits, but this fat-soluble vitamin is especially important for perimenopausal and menopausal women. The European Menopause and Andropause Society (EMAS) recommends vitamin D supplementation at a maintenance doses of 800-2,000 IU/day, especially when co-administered with calcium (1,000-1,200 mg/day), to increase bone mineral density and reduce fracture risk in postmenopausal women.¹⁰

Additionally, clinical studies have observed improvements in vulvovaginal symptoms linked to vitamin D supplementation, including improvements in vaginal pH, dryness, and sexual function—further highlighting the importance of vitamin D for women.¹¹

Omega-3 Fatty Acids: Promoting Cardiovascular and Mental Health

Omega-3 fatty acids, found naturally in food sources such as fish oil and flaxseed, play a crucial role in maintaining heart health and normal lipid levels, especially as the risk of cardiovascular disease increases postmenopause.¹² Furthermore, a systematic review found that omega-3 intake showed beneficial effects on emotional and cognitive behaviors during the menopausal transition, particularly in uplifting low mood and alleviating depression.¹³

Summary:

While menopause and perimenopause can present various challenges, the incorporation of these natural nutrients into daily life can provide significant relief and support. Understanding the natural options available can empower women to navigate this transitional phase with greater confidence and comfort.

It is essential for individuals to consult with a healthcare provider before initiating any new supplements or making any changes to their current regimen.

References:

1. Kaszkin-Bettag M et al. Altern Ther Health Med. 2009;15(1):24-34.
2. Dubey VP et. al. J Biomed Res. 2024;38(3):278-286.
3. Troup J. Journal of the North American Menopausal Society. 2024.
4. Blessing EM et al. Neurotherapeutics. 2015;12(4):825-836.
5. Melas PA et al. Intl J Molecular Science. 2021;22(4):1863.
6. Kenda M et al. Molecules. 2021;26(24):7421.
7. Oh MR et al. Phytother Res. 2024;38(3):1294-1309.
8. Chen LR et al. Nutrients. 2019;11(11):2649.
9. Dietz BM et al. Pharmacol Rev. 2016;68(4):1026-1073.
10. Anagnostis P et al. Maturitas. 2023;169:2-9.
11. Hassanein MM et al. Nutrients. 2023;15(17):3804.
12. Wang J et al. Clin Ther. 2023;45(1):e74-e87.
13. Decandia D et al. Nutrients. 2022;14(9):1982.

About the author

Avni Dalal, ND

Dr. Avni Dalal is a naturopathic physician, writer, and marketing consultant. After completing her clinical training at Sonoran University of Health Sciences in Arizona, she founded her own telehealth practice, Palm and Gold Wellness. She is passionate about empowering individuals through their health journey with a focus on inclusive, comprehensive healthcare for concerns such as PCOS, endometriosis, and PMS/PMDD. Beyond clinical practice, Dr. Dalal has been a medical content writer and marketing consultant for various consumer health and specialty laboratory companies including Nutritional Fundamentals for Health, Allergy Research Group, Mosaic Diagnostics, and Blueroot Health.

Dr. Avni Dalal is a naturopathic physician, writer, and marketing consultant. After completing her clinical training at Sonoran University of Health Sciences in Arizona, she founded her own telehealth practice, Palm and Gold Wellness. She is passionate about empowering individuals through their health journey with a focus on inclusive, comprehensive healthcare for concerns such as PCOS, endometriosis, and PMS/PMDD. Beyond clinical practice, Dr. Dalal has been a medical content writer and marketing consultant for various consumer health and specialty laboratory companies including Nutritional Fundamentals for Health, Allergy Research Group, Mosaic Diagnostics, and Blueroot Health.