Menopause (12+ months without a period) shifts the supplement focus. Hot flashes may continue but often diminish. Bone loss accelerates. Cardiovascular risk rises. The goal changes from symptom management to long-term health protection.
Bone Health Priority
Women lose significant bone density in the years following menopause. Calcium is the building block. Food sources are preferred, but many women need supplements to reach targets. Split doses for better absorption.
Calcium can't be absorbed without adequate D. Many postmenopausal women are deficient. Also supports muscle function (reducing fall risk) and may help mood.
K2 directs calcium into bones rather than arteries. Important because calcium supplementation has raised some cardiovascular concerns. K2 may mitigate this risk while enhancing bone benefits.
Cardiovascular Protection
Estrogen was providing cardiovascular protection. Without it, heart disease risk rises to match men's. Omega-3s support heart health through multiple mechanisms: triglycerides, inflammation, blood vessel function.
Supports heart energy production. May help with fatigue that some women experience. Particularly relevant if taking statins, which deplete CoQ10.
Lingering Symptoms
Some women continue to experience hot flashes and night sweats post-menopause. Black cohosh may help, though it's more studied in perimenopause. Worth trying for persistent symptoms.
Beyond Supplements
- •Weight-bearing exercise is crucial for bone density
- •Protein needs increase. Aim for 1g per pound of ideal body weight.
- •Heart-healthy diet becomes even more important
- •Sleep issues often persist. Prioritize sleep hygiene.
Note: Postmenopausal health involves multiple risk factors. Work with your healthcare provider on bone density screening and cardiovascular risk assessment.