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Supporting Menopausal Symptoms with Supplements (By Deon Hall Garriques)

A woman's journey from perimenopause to menopause varies, but for some women, it is marred with unpleasant symptoms that can disrupt their lives. During this journey, it's best to partner with a trusted healthcare provider and a coach who can support and help you navigate your journey.

There are different treatment options that a woman can use to help manage her symptoms such as Hormone Replacement Therapy (HRT) or other natural or alternative options (mindful meditation, yoga, acupuncture, supplementation, etc.)

Currently, dietary supplements are not regulated by the U.S. Food and Drug Administration (FDA). When choosing supplements it's important to make sure you are purchasing from a trusted source as some manufacturers do not use the purest ingredients in their products. If you don't have a trusted source, some healthcare professionals have suggested that buyers select products containing the Good Manufacturing Practices (GMP) label which is not the same as the FDA standard but can be used as a guide.

Here are a few supplements where studies have suggested that they can benefit and help support menopausal symptoms.


Some studies suggest that ginseng may help to reduce issues related to mood, sleep disturbances, and sexual problems that are associated with menopause. In one study, researchers found that after postmenopausal women took 500 milligrams (mg) of Panax ginseng twice a day for four weeks, their sexual functioning such as their sexual desire, arousal, lubrication, orgasms, and satisfaction showed significant improvement.

St. John's Wort

This herbal plant is known for having antidepressant effects and may be helpful for various menopausal symptoms. In a small study, researchers found that postmenopausal women who took St. John’s Wort three times a day for two months experienced a decrease in the frequency and intensity of their hot flashes and a significant improvement in their moods.

According to the National Center for Complementary and Integrative Health, St. John’s Wort can affect how your body metabolizes medications because it alters serotonin levels, so if you are taking other medications, consult your healthcare provider before taking this herb.


Valerian root is one of the most widely used herbal supplements. The extract is often used to treat sleep problems and could also help with other menopausal symptoms. A 2023 study, which compared a fennel-valerian extract and a placebo, showed that the extract was effective for relieving sleep disorders and reducing the severity and frequency of hot flashes.


Ashwagandha is an Ayurvedic herb that is categorized as an adaptogenic herb because it works synergistically with your body to balance your stress response and immune system. Some women going through menopause and perimenopause are now exploring the benefits of ashwagandha for insomnia, anxiety, hot flashes, weight gain, fatigue, hormonal imbalance, and low libido. To date, limited studies have been done on this herb. I located one study that found that ashwagandha root extract could be a safe and effective option for relieving mild to moderate climacteric symptoms during perimenopause.,

In Good Health,


DISCLAIMER: This information is not intended to provide medical advice. The purpose is to provide education and a broader understanding to my readers. Always seek the advice of your qualified healthcare provider before making any dietary or lifestyle changes. I do not recommend or prescribe, or recommend changing dosage, or discontinuing, any prescription medications or pharmaceutical drugs.



If you are struggling with weight gain, lack of energy, hot flashes, cravings, etc. I have a few spots available over the next 2 weeks for a FREE 30-minute Breakthrough Strategy call.



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