Struggling with perimenopause as a vegan and wondering if you should be taking supplements to support you on your health journey?
You’re not alone! This is a question I get all the time!
There are so many options and information out there when it comes to supplements, it can be hard to know exactly which supplements you should be taking (if any!).
First let me start by saying that it’s always a good idea to work with a practitioner when choosing supplements to ensure that the supplement and dosage is right for you and that there are no contraindications.
Having said that, there are definitely a few supplements I generally recommend for vegans navigating perimenopause that will help you decrease inflammation, improve energy and metabolism, have a better sleep, and help with mood and cognition.
In this blog post, we’ll explore my top five vegan supplements that can help with menopause and support your overall well-being!
If you’re wanting a more personalized supplement protocol, then my one-on-one coaching may be just what you need! In just 12 weeks, you’ll feel more energized, less stressed, lose weight, feel more connected with your body and better overall in your transition to menopause.
Learn more about my coaching programs here!
Note: This post contains affiliate links. If you use them to purchase, I would receive a small commission which is used to support the podcast. In this article, I'm assuming that if you are vegan, you are already supplementing your B12 and vitamin D!
Supplement 1: DHA/EPA
The first essential supplement I always recommend for vegans experiencing perimenopause is a plant-based omega-3 containing DHA and EPA.
The fats we consume in our diet make up the membrane of our cells, and consuming omega-3s makes the cell wall healthier and better able to hold nutrients, communicate with other cells, and be controlled by hormones.
Omega-3 fatty acids, ALA, DHA, and EPA (I won't go into detail on the definitions of each in this post, but the body uses them to make prostaglandins which carry out many important functions in the body) are found in foods such as flax, chia, hemp, and walnuts. These fats get damaged by cooking and heating. They are known for decreasing inflammation.
This is important because during menopause we become more susceptible to chronic inflammation. Other factors that contribute to inflammation include stress, lack of exercise, genetics, exposure to toxins and diet. Managing inflammation can lead to more energy and less fatigue, more mental clarity, and improved mood. It can also slow down the aging process, and lead to better overall health and longevity, as well as better weight management.
The vegan sources of omega-3 fatty acids (flax, chia, hemp, and walnuts) don’t contain EPA or DHA, which omnivores get from fish. These vegan sources contain ALA, which your body can convert to EPA and DHA if you are eating enough of it. But not all of us are efficient at converting ALA to EPA and DHA, and you could be eating these vegan omega-3 sources and not realize that your body is not successfully converting it. According to the book Optimum Nutrition for the Mind, "Our bodies struggle to convert ALA into DHA and EPA -- in fact, hardly any ALA is converted to DHA, while only about 5 per cent of it is converted to EPA".
This could lead to cognitive decline, eye problems, and less than optimal health.
Rather than from fish, vegan DHA/EPA is produced from algae or plankton.
Here is why an omega-3 supplement containing DHA and EPA is an essential vegan menopause supplement:
It supports your brain health, and we know that women have a much higher rate than men of cognitive issues after menopause.
It supports your heart health, and when estrogen decreases, we are susceptible to heart issues.
It supports your eye health, and again, vision problems are another issue that can often arise during menopause.
It's always best to consult with a practitioner to determine the optimal dosage for your individual needs.
My favourite omega-3 brand is NutraVege™Omega-3 Plant Liquid Gels because it contains both DHA and EPA in vegan form. I like this brand because it contains a lot more EPA than other vegan brands. It’s made from algae oil, and it comes in a gelatin-free capsule, which for me is much nicer than taking it in liquid form by a spoon. Learn more and purchase here.
Supplement 2: Magnesium
Another important vegan menopause supplement to consider is magnesium.
Magnesium is a mineral that helps with muscle relaxation and nerve function. It can relieve anxiety, depression, and pain. Low levels of magnesium can lead to muscle spasms and overly sensitive nerves.
Here are some more reasons why magnesium will be helpful during menopause:
It can be used as a natural sleep aid, and many people sleep well after taking magnesium before bed.
It can help with headaches.
It is important in bone mineralization but doesn’t get the same attention as calcium. Women with osteoporosis are commonly deficient in magnesium.
Magnesium is one of my favourite supplements to recommend because it can work so quickly to help you relax, relieve muscle tension, while also supporting the health of your bones and teeth.
The typical dosage for magnesium is 250-300 mg. When taking magnesium, it's essential to follow the instructions on the label or consult with a practitioner if you’re unsure how much to take.
My favourite magnesium brand is CanPrev Magnesium Bis-Glycinate 200 Gentle because it comes in a vegan capsule, it’s easy on the digestive system, and doesn’t contain any fillers. Learn more and purchase here.
Supplement 3: Inositol
The next supplement to consider taking for menopause is inositol.
Inositol is a relative of the B-vitamin family, sometimes known as vitamin B8, although it’s not actually a vitamin. It can help with insulin resistance.
During and after peri-menopause, and with the drop in estrogen, women become more susceptible to insulin resistance and metabolic syndrome. This can mean weight gain, cardiovascular changes, and increased risk of type 2 diabetes. Inositol can help bring your blood sugar and insulin sensitivity back into balance.
Inositol also helps regulate hormone levels. It can reduce testosterone production in women – yes, we have testosterone, and when it gets out of balance it can cause female pattern hair loss as well as chin hairs.
Here are some more reasons why inositol will be helpful for menopause:
It helps with neurotransmitter sensitivity, improving mood and decreasing anxiety.
If you are still having cycles, inositol can help improve cycle regularity, especially if you have PCOS.
It can help with weight management.
It’s best to consult with a practitioner to determine the dosage and whether inositol would be suitable for you.
My favourite inositol brand is actually a blend: Relax Matrix Powder. The blend also contains 300 mg of magnesium, which I just spoke about, as well as two amino acids, taurine and L-theanine, and the neurotransmitter GABA, that work synergistically to give you an extra mood boost in addition to all of the other benefits of the inositol. Relax Matrix Powder is just dissolved into water and tastes a bit sweet but doesn’t really have a flavour, so it is pretty easy to drink. Learn more and purchase here.
Supplement 4: Branched Chain Amino Acids
Another supplement for vegans to consider taking for menopause is branched chain amino acids (BCAAs). Amino acids are the building blocks of protein, and BCAAs are essential amino acids, meaning they are not produced by the body and you need to get them from food.
BCAAs are usually recommended for athletes, but after perimenopause it may be beneficial to supplement them. As we get older we lose our ability to absorb protein and a supplement can help boost that absorption.
Leucine is the main amino acid responsible for muscle growth. Menopausal changes cause muscle tissue to catabolize or break down at an increased rate. Leucine helps stop this catabolic process and helps maintain muscle tissue.
This helps with strength and staying active into post menopause. Keeping as much muscle mass as possible can mean staying independent in your senior years – muscle strength is very much "use it or lose it".
BCAAs can help with fatigue after exercise. This is especially important if you have not been consuming sufficient protein and your body breaks down muscle tissue to fuel itself. If you are depleted you may really notice a difference right away with supplementation.
The required amounts of amino acids change as we get older, and as with all supplements, it’s a good idea to consult with a practitioner to determine the appropriate amount for you.
My favourite BCAA supplement is Muscle Matrix Powder because it’s vegan – not all amino acid supplements are vegan – and I don’t mind the taste of this one. (Some BCAAs can taste pretty terrible.) It has all of the essential amino acids in the ratio the body needs. This blend is also indicated not just for athletes, but also for sedentary individuals, elderly, or people recovering after surgery. It’s also gluten free and doesn’t contain GMOs. Learn more and purchase here.
Supplement 5: Rhodiola
The last supplement to consider taking for menopause is a botanical supplement called rhodiola.
Rhodiola is an adaptogen, which, simply put, means a herb that helps the body adapt to stress. Adaptogens have a normalizing effect on the organs and help regulate the stress response. Because of this, they can both help you feel more energy as well as get a better night’s sleep! Rhodiola is an Arctic herb also known as golden root or rose root, and it’s taken traditionally for longevity. It can help with a wide variety of health issues, and what I’m listing is only some of the possible benefits.
Rhodiola can help fight fatigue and boost your energy. It helps balance the neurotransmitters serotonin and dopamine, which can get out of balance during menopause and cause mood swings. It supports your adrenals and reduces the stress hormone cortisol. Rhodiola is also known to boost cognitive function and reduce brain fog.
Here are some more reasons why rhodiola will be helpful for your menopause:
It can improve blood sugar.
It helps with mitochondria function which improves your energy. This can help if you are experiencing menopause-related fatigue and having difficulty feeling enough energy to exercise.
It can help with weight loss by improving your metabolism.
It helps with immunity.
The recommended dosage for rhodiola varies depending on individual factors but should not exceed 600 mg per day. Although rhodiola can help reduce the stress hormone cortisol which would contribute to better sleep, it’s best to take rhodiola early in the day because it has a mild stimulant effect.
You might be noticing a pattern that it’s always a good idea to consult with a practitioner to determine the appropriate amount for you, and rhodiola is no different! If you are taking HRT, you should definitely seek advice before taking rhodiola.
My favourite rhodiola brand is AOR Rhodiola because it’s certified vegan, non-GMO, and gluten free. Learn more and purchase here.
Using Vegan Menopause Supplements
When it comes to menopause, supplements can definitely play a positive role.
But while omega-3s, magnesium, inositol, BCAAs, and rhodiola are amazing options and can help with such a variety of menopause symptoms, supplements are just that: options to help supplement your diet and lifestyle.
Supplements should never replace or take priority over a nutrient-dense, balanced diet, or healthy lifestyle habits!
If you need more support on your vegan menopause journey, join me inside my 12-week one-on-one coaching program.
Like this post and want to read more? Check out these other resources:
References:
Groves, Maria (2016). Body Into Balance. Storey Publishing.
Holford, Patrick (2007). Optimum Nutrition for the Mind. Hachette Digital.
Mosconi, Lisa (2024). The Menopause Brain. Penguin Random House.
Murray, Michael (2012). The Encyclopedia of Natural Medicine. Atria Books.
Simms, Stacy (2022). Next Level. Rodale Books.
DISCLAIMER: This website's information is general in nature and for informational purposes only. It does not constitute medical advice and is not intended to substitute for professional medical advice, diagnosis, or treatment.
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