What is Menopause?

Menopause is a natural age-related condition associated with a decrease in estrogen production. It can also occur prematurely due to medical factors, such as surgical removal of the ovaries.

Menopause occurs in all menstruating women and involves the cessation of menstruation and the production of reproductive hormones by the ovaries. It is diagnosed when menstrual cycles have not occurred for at least 12 consecutive months. It most commonly occurs in women between the ages of 45 and 56.

What are the Symptoms of Menopause?

The hormonal changes occurring in the body and the associated processes can significantly affect well-being. Between 75% and 80% of women experience vasomotor symptoms, which include:

• hot flashes,
• night sweats,
• palpitations,
• the onset or changes in the intensity of migraine headaches.

The next group of symptoms pertains to the urogenital system. It is estimated that 50% to 75% of women experience:

• vaginal dryness,
• itching or burning,
• increased urgency to urinate and the need to urinate more frequently.

Symptoms related to mood are also very common – they can affect up to 70% of women during the perimenopausal period. They are most often associated with:

• irritability,
• feelings of anxiety,
• concentration problems,
• decreased libido,
• sleep issues.

The above symptoms can lead to a loss of self-confidence and even depression. Furthermore, the decrease in estrogen levels also affects the loss of bone mineral density.

How to Alleviate Menopause Symptoms?

According to research, the most effective way to eliminate menopause-related symptoms remains hormone replacement therapy; however, not every woman can or wants to use it. Therefore, it is worth considering other methods.

Natural Remedies for Menopause

Experts suggest that desired results in alleviating menopause symptoms can be achieved through cognitive-behavioral therapy. Relief from discomfort may also occur as a result of weight loss.

Helpful Ingredients

Some active ingredients available in dietary supplements can support your body during menopause. If you are looking for comprehensive support for your hormonal system, you can try Hormonal Support for Women by Osavi. This is a combination of standardized plant extracts from shatavari root, Japanese knotweed, maritime pine bark, and lady's mantle root, along with pantothenic acid and vitamin B6.

Pantothenic acid supports the proper synthesis and metabolism of steroid hormones, vitamin D, and some neurotransmitters, and it also helps maintain mental performance. Vitamin B6 contributes to the regulation of hormonal activity.

If you are looking for vitamins to support your bones, consider vitamin D and K – preferably in a preparation containing both of these ingredients:

• Vitamin D3 + K2, 2000 IU + 100 μg
• Vitamin D3 + K2, 4000 IU + 150 μg
• Vitamin D3 + K2 - 25 ml oral spray

What else can help?

Maca

The root of Peruvian ginseng, or maca, is known for supporting sexual functions and is often mentioned among plant-based aphrodisiacs. Clinical studies indicate that it may also alleviate menopause symptoms.

Want to try it? Check out the dietary supplement Maca 1000 mg.

Ashwagandha

If you are experiencing menopause symptoms related to sleep disturbances or worsening well-being, consider ashwagandha. Research suggests that Withania somnifera improves sleep quality and helps alleviate anxiety while increasing stress resistance. It may also support cognitive functions and enhance concentration.

Want to see if it works for you? Try:

• Ashwagandha KSM-66® 200 mg
• Ashwagandha Extra, 400 mg
• Ashwagandha 375 mg gummies
• Ashwagandha, Rhodiola, and Ginseng

Calcium

To take care of your bone health, you should not only take vitamins but also calcium. In addition to maintaining healthy teeth and bone tissue, this mineral helps in the proper functioning of muscles, digestive enzymes, and nerve transmission.

Check out Calcium Citrate by Osavi in a convenient powder form.

Probiotics

During menopause, vaginal pH increases, which can lead to the development of pathogens and recurrent urinary tract infections. This primarily occurs due to a decrease in the number of probiotic bacteria from the Lactobacillus species. An appropriate probiotic can support the health of the urogenital system and help reduce the frequency of infections.

Sources:

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2. Davis, Susan R., et al. “Menopause—Biology, consequences, supportive care, and therapeutic options.” Cell, vol. 186, no. 19, September 2023, pp. 4038–58. ScienceDirect, https://doi.org/10.1016/j.cell.2023.08.016.
3. Vasomotor - an overview | ScienceDirect Topics. https://www.sciencedirect.com/topics/medicine-and-dentistry/vasomotor. Accessed February 20, 2025.
4. Menopause. https://www.who.int/news-room/fact-sheets/detail/menopause. Accessed February 20, 2025.
5. “The 2023 Nonhormone Therapy Position Statement of The North American Menopause Society” Advisory Panel. “The 2023 Nonhormone Therapy Position Statement of The North American Menopause Society.” Menopause (New York, N.Y.), vol. 30, no. 6, June 2023, pp. 573–90. PubMed, https://doi.org/10.1097/GME.0000000000002200.
6. Melnyk, John P., and Massimo F. Marcone. “Aphrodisiacs from plant and animal sources—A review of current scientific literature.” Food Research International, vol. 44, no. 4, May 2011, pp. 840–50. ScienceDirect, https://doi.org/10.1016/j.foodres.2011.02.043.
7. Ulloa del Carpio, Norka, et al. “Exploring the chemical and pharmacological variability of Lepidium meyenii: a comprehensive review of the effects of maca.” Frontiers in Pharmacology, vol. 15, February 2024, Article 1360422. PubMed Central, https://doi.org/10.3389/fphar.2024.1360422.
8. Mikulska, Paulina, et al. “Ashwagandha (Withania somnifera)—Current Research on the Health-Promoting Activities: A Narrative Review.” Pharmaceutics, vol. 15, no. 4, March 2023, Article 1057. PubMed Central, https://doi.org/10.3390/pharmaceutics15041057.
9. Guo, Shiyi, and Mohammad J. Rezaei. “The Benefits of Ashwagandha (Withania Somnifera) Supplements on Brain Function and Sports Performance.” Frontiers in Nutrition, vol. 11, 2024, Article 1439294. PubMed, https://doi.org/10.3389/fnut.2024.1439294.
10. Waigankar, Santosh S., and Vimal Patel. “Role of probiotics in urogenital healthcare.” Journal of Mid-Life Health, vol. 2, no. 1, 2011, pp. 5–10. PubMed Central,