The truth about menopause supplements

The truth about menopause supplements | Dr Sarah Berry

Рет қаралды 36,029

Күн бұрын

Get science-based nutrition advice straight to your inbox: eepurl.com/hPnPZL
It’s no wonder that a huge selection of supplements claim to relieve menopause’s unpleasant effects.
More than half of women who go through menopause find its symptoms distressing. In fact, 10% leave their jobs because of the burden.
But do menopause supplements actually work? Which products are backed by clinical evidence, and which are just “menowashing”?
In today’s short episode of ZOE Science & Nutrition, Jonathan and Dr. Sarah Berry ask: What’s the evidence behind menopause supplements?
- Follow ZOE on Instagram: / zoe
- If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get
10% off your personalized nutrition program.
Episode transcripts are available here: joinzoe.com/learn/category/po...
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com and we’ll do our best to cover it.
Mentioned in today’s episode:
Introduction to menopause from John Hopkins Medicine
What is menopause? from The National Institute on Aging
What you should know about hormone therapy and menopause from the Columbia University Irving Medical Center
Menopause symptoms in depth from the National Center For Complementary and Integrative Health
Menopause supplements: Effectiveness, side effects, and safety from Medical News Today
The role of diet in managing menopause symptoms from Nutrition Bulletin
Revealing the evidence-based diet solutions to managing your menopause symptoms from Nutrition Bulletin

Пікірлер: 90

@debsylee 11 ай бұрын

I’m constantly amazed how little advice and information there is out there for post-menopausal women so thank you for shining a light on this topic. My Mum recently broke her hip and needed surgery, and the conversation I had with the Ortho ward nurse was worrying, I had no idea how common it was in elderly women - the phrase she used was ‘hip repairs for old ladies is a production line in here’ . I’m delighted that menopause is finally getting more attention, but the information supporting post-menopausal women is near to nonexistent in my experience.

@freemanmt 11 ай бұрын

Just an observation I could be wrong. The host avoids using the term "women" instead says, "People.

@ConnieWobbles 11 ай бұрын

A discussion about duping women with 'menowashing' whilst woke washing female language. Only women experience menopause, adult human females.

@Ruth695 11 ай бұрын

Couldn't agree more. It's very concerning the way women and female language are being 'sidelined'. I was listening to a doctor on TV the other day talking about pregnancy and he used the trem pregnant people not pregnant women! I have absolutely no problem with people who are transitioning but there are people who want to remain the gender that they were born with. That needs to be remembered and their gender used correctly. Also interesting that the issues seem to be coming from men transitioning to female not women transitioning to be male.

@lilytea3 8 ай бұрын

0:57: 🔬 Menopause supplements are being used to alleviate symptoms, but research on their effectiveness is limited. 3:27: 😔 Women with a worse diet quality are more likely to experience menopause symptoms, and obesity also increases the likelihood of these symptoms. 6:10: 🌱 Dietary supplements have limited evidence in relieving menopause symptoms, but phytoestrogens show promise. 9:26: 🔬 Consuming more than 15 milligrams of genistein per day can effectively reduce symptoms, as the gut microbiome plays a role in metabolizing isoflavones into their active form. 13:19: 🌱 Improving overall dietary pattern, such as following a Mediterranean style diet, can help alleviate menopause symptoms. Recap by Tammy AI

@janetmac4856 11 ай бұрын

No surprise on a Podcast about Menopause, we have at least one "what about men" comment. If you want a podcast aimed at mens health issues, ask for it directly. I doubt on a podcast about prostate, any female would be saying what about women (trans male to female, possibly but still unlikely). I would have no issues with a men only topic - it may even help get some men to be more proactive!

@ardznails 11 ай бұрын

@janetmac4856 It appears you don’t have the courage to reply to my comment directly. Instead of misrepresenting me, you could have debated my points. One of those points was included specifically for any commenter who was considering saying that I was invading the comments with men’s issues by making clear that it was this podcast which was raising this extremely important issue. I said the following: “I know it’s a podcast for women but the fact that they affect women’s overall hormonal response leaves this very important question hanging.” Instead of addressing this point directly, you decided to ignore it and do a separate comment while leaving out this crucial context. Your unabashed misandry speaks volumes. If a man made such a comment about a woman’s comment, he would surely be reported multiple times whereas I would never consider reporting any woman. I’m more for honest and open debate. My comment was made in good faith on behalf of a cohort of people, comprising half the human population, who are facing a possible lifetime of compromised health due to a little talked about hormonal issue. That cohort happens to be men, the hormone happens to testosterone and one of the issues affecting the precipitous drop in testosterone (hormonal response to soy) was brought up in this podcast. Since I’ve never seen such a detailed analysis on this very specific response pathway, I can’t think of a better place to ask my question than in the comments below the podcast.

@andreamtiberi5793 11 ай бұрын

Love that your sharing this info thank you ❤

@mysteryegg340 7 ай бұрын

Perhaps it's psychosomatic but an older female friend recommended Menopace to me and it has alleviated my worst symptoms (bad sleep, aches and pains, brain fog, blurry vision and very very high anxiety for no reason which I never suffered with before).

@Ron-rk6iz 11 ай бұрын

The problem with supplements is that the majority see it as a solution to a bad diet. Hence they continue eating ultra-processed foods and have the illusion that their supplements make it "alright", the same counts for chemical medication by the way.

@lisadefries6718 10 ай бұрын

Best not to generalise. Maybe it’s too late once symptoms start up to change them maybe the problem needs to be addressed from puberty onwards.

@Ron-rk6iz 10 ай бұрын

@@lisadefries6718 I do not generalize, I am talking to those ( the majority) who have too many expectations. In the USA they spend 10.000 per person on healthcare while having the sickest population, Spain only 3700 p. per capita, There you have it.

@affiepanayiotou 11 ай бұрын

Hi guys. Great program as always. Just want to highlight that natural progesterone cream is properly effective. I have been using it now for the last seven years and every single one of my symptoms except for the sleep has disappeared. What is worth knowing is that it took probably five months for it to be fully effective and had I not been warned about the slow start? I almost certainly would’ve given up within six weeks. I’d love to hear more about that if you are interested. I’m also a ZOE subscriber and I love it… So helpful.

@ludeeilert8660 11 ай бұрын

Sorry disagree - i have a good diet, not overweight and still can’t sleep!

@robynweihen5661 8 ай бұрын

Great information Sarah & Jonathon to get the subject out into the community.

@dolphintouchmichellepsychi6217 11 ай бұрын

We need more woman who is going though it and speaking out on what helps them not reading from a screen....

@mysteryegg340 7 ай бұрын

I agree. Much respect to Dr Berry and I appreciate her sharing her knowledge but with such a little studied subject, in this particular case, I believe wisdom through experience trumps the science. Only because there is so little science to go off.

@PamelaCisnerosArtist 11 ай бұрын

Why does he keep saying’ people’ instead of ‘women’? weird!

@lisadefries6718 10 ай бұрын

Yes People don’t get menopause women do.

@ellen9354 9 ай бұрын

Why is it weird? Are women not people?

@marsy1480 8 ай бұрын

It's to include trans men that haven't had corrective surgery to the left 'lady parts'. I only know as my cousin falls into this group otherwise I'd think exactly the same.

@biddiemutter3481 7 ай бұрын

@@marsy1480at the risk of being controversial, trans men aren't objectively men. It's really important when it comes to health care that we know that, or there's a risk of the wrong care being given, but it sounds as though you may already know that.

@biddiemutter3481 7 ай бұрын

Does he? I'm not noticing

@pegacorn13 10 ай бұрын

This was incredibly incomplete. Bone density decreases with menopause and sleep difficulties increase. An incredibly huge percentage of women (and men) are deficient in both Vitamin D and Magnesium. Both hormone D and Magnesium are critical for bone health and Magnesium is an incredible mineral for improving sleep and body aches. I have no idea why these weren't mentioned (along with K2 that is needed along with Vitamin D). Vitamin D blood tests are now commonplace and not too expensive. Magnesium tests are more rare and more expensive but if your Vitamin D comes out as low or deficient, it's very important to supplement because you're simply unable to absorb enough through the sunlight or diet alone. If your Vitamin D levels are deficient or low, you will need to supplement and you will automatically need to supplement with K2 and Magnesium as well.

@bestreferencespurchase 9 ай бұрын

Hi! Your opinion is important. We know how difficult it is to overcome this problem. There are many other natural supplements that support menopause. Visit Best References Of Purchase for detailed reviews on similar products and find a new angle to consider.

@isabelvellauni9443 11 ай бұрын

Women in Asia Pacific consume fermented Soy. Ordinary Soy has been researched to not be safe to consume regularly.

@dolphintouchmichellepsychi6217 11 ай бұрын

Im sorry but from a lady that is not experiencing it themselves is hard to watch when she is only reading from a screen. Im Pre-menopause ... So hard to find any real help...

@debj8169 4 ай бұрын

I’m menopausal now and I have to say I couldn’t get through it if it hadn’t been for Red clover. So I seriously wish they’d do more testing on supplements and in the USA they’re not regulated so you may see 1000mg in one bottle and 250mg in another. When it might take 40 mg to help with symptoms. I hope you find some relief. I know how awful it can be.

@16Elless 11 ай бұрын

I’m 12 years post menopause but when I was having hot flushes in 2008/9 my GP suggested trying sage supplements, as I wasn’t considered a candidate for HRT at that time. I think they helped a bit but I was quite lucky to have a fairly smooth peri menopause/menopause journey.

@alisonjackson5814 11 ай бұрын

You can still have it now

@antoinettecastle4739 11 ай бұрын

FLUSHES A flash sounds quick. They aren't so quick that they aren't awful.😢

@noodlemaz 11 ай бұрын

Flash is the usual term used in the USA (to clarify, I'm British, so grew up hearing flush, but this is why a lot of people say flash)

@antoinettecastle4739 11 ай бұрын

@@noodlemaz I did know that but feel flush is so much more appropriate as a person who has them alllllll the time😒

@nicolamarter8587 10 ай бұрын

I don't know why British people used Americanisms, we have perfectly adequate English words.

@noodlemaz 10 ай бұрын

American English is also English And indeed has kept a lot more 'original' English words and isms than modern British English has. So it depends where you're setting your mark - which for this complaint is usually 'What I personally learned' - not a particularly useful perspective in linguistic terms!

@catherinep8728 2 ай бұрын

Really useful information - thank you! What is the name of the gut bacteria that you need? Would it be on a Zoe report?

@karenwarnaar3756 10 ай бұрын

Hi, just found your page and so glad I have. Found this podcast very interesting and will share with my friends. You mention about a podcast on HRT with Professor JoAnn Mason and Dr Sarah Berry which I cannot locate, could you send me the link please. Thank you Karen

@bestreferencespurchase 9 ай бұрын

@gsismaet5385 9 ай бұрын

If i exercise (get a sweat up), i find i don't get the flushes in the middle of the night. My sleep disturbances disappears and I get a good nights sleep. 2. I ate a serving of tofu or soy bean products. 3. Cut down sugar. 4. Weight training. 5. Camomile tea at night.

@bestreferencespurchase 9 ай бұрын

@jiranma 3 ай бұрын

I have heard doctors prescribing evening primrose oil for perimenopause/menopause....it was very surprising as I thought after so many years, we'd be more aware of how it doesn't really work.

@LD-wk6ky 11 ай бұрын

Sarah , at the end you mention about long term safety of phytoestrogens and cancer. Would the same apply if for instance....... I can't take HRT as there is a history of DVTs caused by high doses of estrogen (administered to stop bleeding), so would these phytoestrogens mimic estrogen and be a risk of blood clots?

@alisonjackson5814 11 ай бұрын

I’ve not heard of oestrogen as a treatment for clots.. interesting. Oestrogen is actually beneficial to the circulatory system which is protective against stroke and clots. Old fashioned synthetic oestrogen taken as a tablet is the opposite- it’s not advised now as there are much better safer transdermal oestrogen.

@fatimiyahfatimiyah3575 7 ай бұрын

Hi, you didn't discuss palpitations 😢

@helenfearnley2818 11 ай бұрын

I take evening primrose and helps my skin i have no hot sweats. I took hrt for other symptoms which it helped with sleep and joints and brain fog.

@cindyharrison4191 11 ай бұрын

I was put on HRT due to the 15-20 debilitating hot flushes a day. I felt fantastic for a while. Then I gained 2 stone in weight without changing my normal diet and became depressed. So I stopped taking them.

@alisonjackson5814 11 ай бұрын

That’s a shame… your weight gain would most likely have happened without hrt… the benefits of hrt are multiple.

@kcam3683 9 ай бұрын

@@alisonjackson5814agree,the benefits to your heart,brain and bone health outweighs anything else for me. I don’t want to be 20yrs down the line and find one of these 3 could have been avoided.

@cherylwong5585 9 ай бұрын

I feel for you! I took HRT for about 3-4 mths and felt fantastic...almost all symptoms disappeared including the horrible 10x/day severe hot flushes. Then like you, I started putting on weight out of no where. Nearly 4 kg and no change to diet and still doing my 5k walks or runs nearly daily. I stopped HRT as I felt unhealthily bloated and after about 2mths, lost 2kg again with no change in diet or exercise. I'm still up 2kg net but ok since I'm no longer feeling that awful bloatedness. Taking a herbal supplement which seems to be working for the most part. Not as effective as HRT but no bloatedness!

@RhondaMcL1 11 ай бұрын

I had breast cancer in 2019 and my HRT was stopped as it was oestrogen linked. I take a supplement to aid my menopause symptoms, I’m 66. Not sure what I should and shouldn’t be taking? V confusing

@vksa730 11 ай бұрын

Dear content creator, could we please have English subtitles?

@freddycarrick7711 9 ай бұрын

Can you explain how my body will benefit from a daily 15 mg supplement of genistein (for example) if I do not have the gut bacteria which is able to turn it into equol.

@anakardum1039 7 ай бұрын

It will not benefit, unfortunately we do not have the microbiome of e.g. Japanese women. And if you have not eaten soy foods earlier, it is little likely you will have positive response to the supplement. The diet and moderate exercise are more important in menopause than any supplements. There is also a difference between a supplement (isolated ingredients) and the whole food. Fermented soy products will most likely have better effect long-term than isolated isoflavones.

@arianarubytemple6008 10 ай бұрын

Hello, its WOMEN not people mate

@bestreferencespurchase 9 ай бұрын

@kcam3683 9 ай бұрын

Guess it depends how woke one is… 🙄

@amandalcullen 11 ай бұрын

I would like to ask if Zoe could give information on how to recover from sepsis. Ie. What to eat etc. My daughter nearly died from septic shock and is now plagued by infections resulting in an almost continuous round of antibiotics. Apparently this is usual. She takes a probiotic. Any advice would be most helpful. She is a mum with an autistic child so needs as much energy as possible.

@yojanasingh7057 11 ай бұрын

Lots of vegetables too

@pheart2381 11 ай бұрын

I tried homeopathic silica for hot flushes and it got worse. I was on hrt for about 2 years,but during covid it wasnt available,so they put me on a different one that made me feel awful. So I decided to go cold turkey and just put up with it. I feel the nhs let me down.

@alisonjackson5814 11 ай бұрын

Go back on it. The supply chain is improved and you will still get so many benefits to your health.

@kcam3683 9 ай бұрын

You have a 5-10 yr window after menopause to benefit from the long term benefits of HRT - heart, brain and bone health

@vickymarvill6146 9 ай бұрын

WOMEN WOMAN WOMEN'S LADIES LADY NOT SOMEBODY OR PEOPLE!!!!!!!!!!

@debj8169 4 ай бұрын

I honestly don’t think I could get through perimenopause/menopause if it were for taking Red Clover.

@alisonjackson5814 11 ай бұрын

I’m concerned that taking phytoestrogens - that do actually have a beneficial effect on symptoms.. so they work…., that this would not be balanced out with something protective for the womb lining??? Some sort of progesterone.

@bestreferencespurchase 9 ай бұрын

@jenb7415 10 ай бұрын

Why the repeated use of each other’s names all the way through this? It sounds ridiculous and tedious!

@bestreferencespurchase 9 ай бұрын

@amandawilliams9135 11 ай бұрын

I actually got hot flushes when I took supplements for menopause with isoflavones in them. When I stopped taking them, I had no problems, every time I started retaking them, I got hot flushes again so I've started taking supplements without them.

@cindyharrison4191 11 ай бұрын

I had the same experience.

@amandawilliams9135 11 ай бұрын

@@cindyharrison4191it's weird isn't it. I've had no problems since coming off them.

@anakardum1039 7 ай бұрын

I also had more negative than positive experience with them. Like digestive problems and increased stiffness and they do not work for insomnia at all. We mostly do not have a microbiome to synthesize hormones out of them. I find most supplements for menopause useless - I am adapting better without them. I opted not to take HRT due to its side effects - my body reacts negatively to them. I cannot tolerate any of the hormones on the market and bioidentical hormones are honestly a total scam.

@amandawilliams9135 7 ай бұрын

@@anakardum1039 wow I was getting IBS and didn't even link it to the supplements but definitely not getting it as often now, I wonder if they contributed. I'm on different vitamins now, not for menopause and don't take HRT either. I don't get hot flushes anymore or at least once in a blue moon, I do have anxiety and mood swings and aches and pains, but I'm not sure if that's just lifestyle such as being too sedentary and my life situation with the anxiety. Could be hormonal though, I guess.

@anakardum1039 7 ай бұрын

@@amandawilliams9135 Yes, especially soya isoflavones can cause digestive issues and intolerances/allergies. I also had my thyroid affected so I stopped taking them. Finally, I only opted for vitamins like you did and a few supplements for digestion. Digestive issues like bloating can also be attributed to menopause, usually it is a lack of progesterone. I also have anxiety (common in menopause according to my psychiatrist; some women get depression), but I do take small medicine for that. Mood swings and aches/pains should get better once your body adjusts and starts producing estrogen from body fat. It is not only sedentary lifestyle causing these issues, it is really hormonal, but doctors actually do not know how to treat menopause - everything is based on treatment of symptoms. Or they prescribe HRT if you can tolerate it. Good luck!

@Nae641 10 ай бұрын

They both look very stressed or very concerned, doesn’t find that very helpful.

@bestreferencespurchase 9 ай бұрын

@dinosemr8141 11 ай бұрын

💖❤️💖❤️🙏❤️💖❤️💖

@ardznails 11 ай бұрын

So if phytoestrogens from soy have an effect on female hormones, surely they also have an effect on male hormones too? For years, nutritionists have clamped down on anyone saying men should keep soy intake to a minimum because of the phytoestrogens. They cite studies showing little to no effect. Sarah mentions the less impressive studies but disentangles the data to find that there is indeed an effect for a significant portion of the population if their microbiome can process the phytoestrogens into the more active form. Johnathon then refers to himself in his summary of Sarah’s explanation on the microbiome affecting the phytoestrogen conversion. Sarah doesn’t say “no, this only works in women not men” and of course, it’s obvious this process must give men the same effect at the population level. So why are men being encouraged to keep on with the soy when it’s patently clear from this podcast that they will receive doses of phytoestrogens that are enough to affect menopause symptoms in women? Meanwhile, testosterone levels in men in all age bands has tanked by 30% in the last 40 years and phytoestrogens are suggested as one of the many contributory factors. Almost no one outside of clinical research knows this. Please could you clarify what men should take away from this podcast regarding soy intake and other phytoestrogens? I know it’s a podcast for women but the fact that they affect women’s overall hormonal response leaves this very important question hanging. It’s essential men’s hormonal health isn’t eroded any more than it has been already. Testosterone isn’t just to do with sex and aggression. It’s essential for overall health in men (including older men), both mental health (less depression) and physical health (staves off sarcopenia)…and countless more essential processes (better immune system, lower obesity etc etc).

@cindyharrison4191 11 ай бұрын

Well said 👏

@ardznails 11 ай бұрын

⬆️ Thank you Cindy. Much appreciated!

@wackthegood8884 11 ай бұрын

I'm wondering why we're not hearing about men in Asia suffering problems with decreasing testosterone and potentially also, fertility issues. I can't say for sure, because I don't live in Asia, but I imagine those men are eating the same food as the women - ie. tofu and lots of soy-based products, and yet they are not reported as having problems. The decreasing levels of testosterone are a problem, and I think there must be multiple causes from modern living including chemicals, pollutants and stress. It is indeed a worthy subject for the Zoe team to tackle, but although I believe wholesale dietary changes over the last few decades are also to blame, I'm not sure phytoestrogens alone are to blame. Thanks for your interesting question.