The first and best way to get nutrients is from your food. A balanced, well-rounded diet is key to a healthy body and mind. Supplements – whether in the form of capsules, powder or liquid – should never be viewed as a replacement. “When you’re taking supplements, you’re treating the symptoms,” says menopause expert and GP Dr Stephanie Goodwin. A healthy diet and lifestyle should still be your first priority.
Supplements can, however, give a boost to your wellbeing, particularly to help counter some of the symptoms that crop up during menopause. And for many women, a powdered form of supplement is their preference.
READ MORE What are the best menopause supplements?
What is the best nutritional supplement powder? It depends on the symptoms you want to ease. Whether you are longing for better sleep, struggling with skin issues or looking to balance your hormones, there are powder supplements out there that can help you. Ingredients like maca root and shatavari have been shown to help alleviate menopausal symptoms including hot flashes. Supplements that include vitamin C or calcium can aid in replacing the natural levels that your body loses as you age.
Here are some of our favourite powder supplements to take during menopause.
For Overall Wellbeing: MPowder Meno-Boost Bio-Stage N°2, £69
MPowder’s unique formulas are designed to nutritionally support your body through each stage of your menopause journey. Stage two, when you’ve gone 12 consecutive months without a cycle, targets hot flashes, boosts energy and mood, and helps protect bone density. Made with vegan, plant-based ingredients including maca, rosehip and cherry powders, Meno-Boost also works to regulate blood pressure and promote sleep and libido.
To Balance Your Hormones: Your Super Moon Balance, £22.90
Hormones influence everything from mood to sleep to weight so when they are out of whack it can have a detrimental effect on your general wellbeing. Help balance your hormones with this Moon Balance superfood mix.
The formula blends six ingredients that have traditionally been used in Ayurvedic medicine. It includes maca, beetroot and shatavari which research has shown can help with reducing menopausal symptoms such as hot flashes and night sweats.
READ MORE What are the 34 menopause symptoms?
To Boost Your Energy: The Nue Co Energy Food + Prebiotic, £40
For anyone who wakes up already tired, this supplement from The Nue Co works to boost and stabilise energy long term. It contains a combination of adaptogens, medicinal mushrooms and vitamin B12.
Vitamin B12 is an essential vitamin that the body is unable to produce on its own. Because it occurs naturally in animal products, vegans and vegetarians in particular can often be deficient in it. Ashwagandha extract (KSM-66) and astragalus also combat fatigue and support sustained energy.
To Get Your Glow Back: Equi London Beauty Formula, £55
This is a comprehensive supplement for a clear, glowing complexion. It combines vitamins, minerals and antioxidants with nutritional compounds to hydrate, strengthen and rejuvenate the skin.
One of the star ingredients in Beauty Formula is vitamin C which works to aid collagen production. As you get older, your skin’s natural levels of vitamin C drop off, leaving it looking and feeling dull and less firm. Taking a supplement can help boost levels.
Fire Up Your Libido: Naturya Organic Maca Powder, £9.99
Maca, a root vegetable belonging to the same family as cabbage, broccoli and radish, contains a wealth of health benefits particularly for those going through menopause.
Multiple studies have found that maca helps alleviate menopausal symptoms including hot flashes and interrupted sleep. A 2018 study found that post-menopausal women who took maca had reduced anxiety and lower measures of “sexual dysfunction.”
Other research has suggested maca can help protect bone health, especially good since women after menopause have a higher risk of osteoporosis.
For Better Sleep: Thorne Magnesium Bisglycinate Powder, £49.99
Magnesium helps counter the effects of stress in your body and supports a healthy sleep cycle. This powder supplement from Thorne is of the highest quality. Using a formula that is highly absorbable and digestible, its molecular structure reduces the laxative effect typically seen in magnesium supplements. Lightly flavoured only with Monk Fruit, it is free of any other added sugars or artificial flavours. Not just great for relaxation and sleep, research has found magnesium also supports bone and heart health.
For Stronger Bones: Now Foods Calcium Citrate Pure Powder, £5.40
The decreases in oestrogen that you experience during menopause can reduce calcium absorption and increase the risk of osteoporosis. Taking a calcium supplement can help slow the rate of bone density loss.
Calcium supplements tend to come in the form of either calcium carbonate or calcium citrate. Calcium Carbonate contains the highest amount of elemental calcium but can cause mild constipation or bloating. This Kosher and vegan-friendly powder from Now Foods is calcium citrate, which contains a lower percentage of calcium but is absorbed more easily.