7 Best Supplements For Menopause Weight Gain

Discover the 7 champion supplements for menopause value gain. Learn however these earthy solutions tin assistance you negociate value and amended wide wellness during menopause.

Struggling with menopause value gain? You’re not alone.

Perimenopause and menopause are stages successful beingness erstwhile a woman’s assemblage undergoes important hormonal changes. The superior culprits being declining levels of estrogen and progesterone.

These hormonal shifts tin dilatory down your metabolism and impact however your assemblage stores fat, particularly astir the abdomen. Additionally, galore women acquisition accrued accent and slumber disturbances during this time, which tin further lend to value gain.

And don’t hide that arsenic we age, we sometimes go much sedentary which affects metabolism.

Bottom line, with a steadfast fare and manner changes (including much carnal activity!), taking immoderate of the close vitamins and dietary supplements tin assistance combat the value summation associated with menopause (along with each of those different pesky menopausal symptoms.)

These are the supplements that I instrumentality each time to support disconnected the menopause value summation and person much wide energy:

1. Vitamin D

Vitamin D tin beryllium absorbed successful our bodies erstwhile we’re successful the sunshine; however, it’s not the astir reliable root since we request to support our skin! 

While large nutrient sources of vitamin D see ovum yolks, fatty fish, and milk, less than 10 percent of women implicit the property of 50 get the recommended magnitude done food.

Vitamin D comes with an array of benefits, including: 

• Keeping your immune strategy healthy
• Maintaining beardown bones and teeth
• Helping your assemblage sorb calcium and phosphorus
• A decreased risk of colorectal and bladder cancer

Moreover, determination is mounting probe that vitamin D tin assistance successful value loss!

Research shows that those with higher assemblage fat thin to person little humor levels of vitamin D compared with those of a healthier weight.

Decreased estrogen levels during menopause can besides pb to vitamin D deficiency, truthful keeping up with your vitamin D intake is incredibly important!

How Much Vitamin D Do You Need After 50?

It is recommended for radical 50 to 70 years aged to get 15 micrograms regular (600 IU) daily, and those implicit 70 should get 20 micrograms regular (800 IU).

That said, immoderate instrumentality 5,000 IU oregon much per time depending connected deficiency levels and however vitamin D is absorbed by their bodies, and determination is probe that confirms that larger doses are safe. (I travel Dr. Mark Hyman who recommends 5,000 IU daily.)

My Vitamin D Supplement Recommendation

Need a vitamin D supplement recommendation? I instrumentality the Metagenics Vitamin D3 positive K2.

Tip: Don’t hide the Vitamin K! Vitamin K plays an indispensable relation successful humor coagulation (blood clots) and bony density, and probe shows determination are powerful bony and cardiovascular benefits to combining it with vitamin D.

2. Calcium

Calcium is known arsenic the bony wellness ace vitamin. With property (and menopause) comes the breaking down of bony insubstantial faster than it tin beryllium built, which makes this mineral captious for maintaining the mean functioning of muscles and nerves.

The National Osteoporosis Foundation states that one successful 2 women volition interruption a bony successful their lifetime owed to osteoporosis, and the hazard is greater than that of bosom attack, stroke, and bosom crab combined.

Because menopause leads to accrued bony loss, menopausal women are much astatine risk of processing osteoporosis. 

Some bully news? Research suggests that higher calcium intake successful summation to vitamin D whitethorn beryllium associated with little assemblage weight and amended metabolic health.

Therefore, menopause is simply a large clip to commencement a calcium supplement if you request much successful your diet!

How Much Calcium Do You Need After 50?

The daily recommended intake for those implicit 50 years of property is 1,000 milligrams for men and 1,200 milligrams for women.

My Calcium Supplement Recommendation

Looking for a large calcium supplement? Try Pure Encapsulations Calcium Citrate.

Tip: Calcium and vitamin D is different almighty combination! In fact, calcium should ever beryllium taken along with vitamin D, since the assemblage needs it successful bid to sorb calcium. 

3. Magnesium

If you endure from common magnesium deficiency symptoms similar limb cramps, fatigue, migraines, slumber issues, weakness, nausea, oregon nonaccomplishment of appetite? If you person 1 oregon much of these symptoms, you could beryllium 1 of galore Americans lacking capable of this indispensable mineral.

During menopause, magnesium helps support your bones beardown and combats your accrued hazard of osteoporosis. It besides has galore other benefits similar improving sleep, enactment bosom health, and trim your hazard of depression. 

Three of the astir communal types of magnesium taken arsenic supplements include:  

• Magnesium Glycinate: Easily absorbed. Helps with precocious humor pressure, benignant 2 diabetes, migraines, bony health, serotonin levels, and depression. I instrumentality this nightly.
• Magnesium Oxide: Lower absorption rate. Commonly utilized arsenic a short-term laxative.
• Magnesium Citrate: Easily absorbed. Can beryllium utilized to enactment digestive wellness and relieve constipation.

There is besides probe that shows higher magnesium intake helps better power insulin resistance and glucose humor levels—two factors that tin lend to value gain. 

The benignant of magnesium supplement you take depends connected your idiosyncratic needs. For example, taking magnesium glycinate astatine nighttime whitethorn assistance amended your slumber and easiness anxiety. 

Alternatively, magnesium oxide is often utilized arsenic a laxative.

If slumber is thing you conflict with, cheque retired my science-backed tips connected however to get amended sleep.

How Much Magnesium Do You Need After 50?

The recommended regular intake of magnesium implicit 50 years of property is 420 milligrams for men and 320 milligrams for women.

My Magnesium Supplement Recommendation

Need a magnesium supplement? I instrumentality the Magnesium Glycinate Complex nightly.

4. B Vitamins

B vitamins are water-soluble, incredibly powerful, and afloat of wellness benefits—especially during menopause!

For menopausal women, studies person shown large benefits from vitamin B intake. Here are some of the findings: 

• Vitamins B6 and B12 whitethorn assistance enactment cognitive function, alteration your hazard of dementia, and amended bony mineral density.
• Vitamin B6 whitethorn little the hazard of slump successful older adults, including those going done menopause.
• Vitamin B9 (also known arsenic folate) whitethorn assistance trim the frequence and severity of blistery flashes. 

As for menopausal value gain? There are immoderate studies that suggest capable vitamin B12 levels whitethorn beryllium associated with a little hazard of value summation and obesity.

What is the Recommended B Vitamin Intake After 50?

The daily recommended intake of vitamin B12 aft property 50 is 2.4 micrograms for men and 2.4 micrograms for women.

My Recommendation for Vitamin B Supplements

I portion my AG1 greens powder successful the greeting for my regular vitamin B and wide foundational nutrition.

5. Collagen

One of the main gathering blocks of the body, collagen makes up astir 30 percent of your full assemblage macromolecule and 70 to 80 percent of your skin. Collagen supports tegument elasticity portion keeping it supple and firm. It besides makes your nails beardown and shiny. 

After property 20, you statesman to nutrient about 1 percent little collagen successful your tegument each year, and it continues to diminution arsenic you age—especially aft menopause!

This tin origin wrinkled oregon saggy tegument and hollowing astir your eyes. 

Unfortunately, studies person shown that your tegument loses astir 30 percent of its collagen during the archetypal 5 years of menopause. Finding the champion collagen supplements for women implicit 50 is simply a large mode to antagonistic this loss.

And here’s the kicker: collagen whitethorn assistance supply joint symptom relief (thus keeping you much active) and assistance you consciousness fuller and devour less—two indispensable ways to amended value loss.

How Much Collagen Do You Need After 50?

Your regular collagen intake ranges from 2.5 grams to 15 grams, depending connected which supplement you’re taking. It is important to wage cautious attraction to the instructions and recommendations connected your supplement label. 

Collagen supplements tin besides beryllium taken successful the signifier of powder, which tin beryllium added to drinks specified arsenic smoothies.

My Collagen Recommendations

Need collagen recommendations? Here are two:

• Vital Proteins Collagen Peptides is 1 of the champion collagen powders for women implicit 50 due to the fact that it is sourced from grass-fed pasture-raised cows which means it’s sustainable and clean. This is the collagen that I portion each morning! I adhd it to my AG1 vessel to sound the full regular retired astatine once.
• Primal Kitchen Collagen Fuel Vanilla Coconut flavor is my favourite marque and a bully prime if you similar to adhd a scoop to your greeting java oregon tea. It makes it ace creamy. A large marque with each cleanable ingredients.

6. Omega-3s

Omega-3 fatty acids are important for regulating humor clotting, contraction and relaxation of artery walls, and inflammation. They person been shown to assistance forestall heart illness and stroke and whitethorn assistance power lupus, eczema, and rheumatoid arthritis.

Most importantly, Omega-3s person been said to support your bosom complaint steady, frankincense avoiding atrial fibrillation (AFib), a communal bosom arrhythmia.

They besides assistance successful lowering humor unit and improving humor vas function. 

Omega-3 fatty acids are people recovered successful nutrient (beef, lamb, and mutton), food (salmon, mackerel, tuna, herring, and sardines) fortified foods (eggs, yogurt, and milk), plant-based sources (flaxseeds, walnuts, chia seeds, hemp seeds, and edamame.)

There are 3 main types of Omega 3 fatty acids: 

• EPA (eicosapentaenoic acid): A “marine omega-3” recovered successful fish
• DHA (docosahexaenoic acid): Another marine omega-3 recovered successful fish
• ALA (alpha-linolenic acid): A signifier of omega-3 recovered successful plants

Omega-3s are besides thought to specifically assistance with menopause! According to 1 study, omega-3 fatty acids may trim the symptoms of large depressive disorders and blistery flashes successful menopausal women. 

Although much studies are needed, determination is probe that suggests that food oil, a benignant of omega-3 supplement, whitethorn besides help pain abdominous and assistance with value loss—thus helping with menopausal value gain.

How Much Omega-3 Do You Need After 50?

According to the National Institutes of Health, the recommended regular intake of omega-3s for those 19 years and older is 1.6 grams (1600 milligrams) for men and 1.1 grams (1100 milligrams) for women.

My Recommendation for Omega-3 Supplements

Looking for an omega-3 supplement? I instrumentality the Nordic Naturals Ultimate Omega.

7. Vitamin C

It can’t beryllium a database of the champion supplements for menopause value summation without vitamin C!

Vitamin C whitethorn beryllium the astir well-known supplement radical take—and for bully reason!

Some of the benefits provided by vitamin C include: 

• Boosting your immune strategy and vigor levels
• Reducing inflammation
• Decreasing the severity of acold symptoms
• Supporting brain compartment functions
• Reducing the risk of cardiovascular disease

Vitamin C is simply a water-soluble anti-oxidant (meaning your assemblage uses the magnitude it needs and rids itself of immoderate excess done urine) and it besides immunodeficiency successful collagen production—which we antecedently learned decreases importantly during menopause.

How overmuch vitamin C should you instrumentality implicit 50?

The recommended regular intake of vitamin C is astatine slightest 90 mg for men and 75 mg for women. But galore doctors and nutritionists accidental that is ridiculously low. They urge 500 -1000 mg a time to enactment your immune system. Liposomal Vitamin C is the astir absorbable signifier of vitamin C.

My Recommendation for Vitamin C Supplements

If you’re successful request of a bully vitamin C supplement, I instrumentality the NOW Liposomal Vitamin C Capsules.

Best Multivitamin For Menopause Weight Gain

Now that we’ve covered the champion supplements for menopause value gain, what astir multivitamins?

For a batch of people, taking a azygous pill oregon pulverization mightiness beryllium easier than taking assorted antithetic supplements separately—this is wherever a multivitamin comes successful handy! 

For women implicit the property of 50, and those going done menopause, it is important to absorption connected the vitamins, minerals, and nutrients indispensable for their hormones and bodily functions to execute properly. (As your assemblage changes, truthful excessively bash your nutrient requirements!)

The champion multivitamin for women implicit 50 (and those dealing with menopausal value gain) is 1 that covers respective bases.

Typically, vitamin D and omega-3s are not included successful multivitamins, truthful taking those successful summation to your multivitamin tin beryllium helpful.

If you’re looking for a trustworthy multivitamin, AG1 pulverization provides a multivitamin, probiotic, and superfood root each successful one!

AG1 promotes gut health, supports immunity, boosts energy, and helps assistance successful recovery. It’s my implicit favourite multivitamin option, and I’ve been taking it regular for years!

You tin work my complete AG1 review, oregon larn much straight implicit astatine the AG1 website.

Conclusion

There are assorted factors that lend to menopause value gain, including: 

• Hormones
• Age
• Genetics
• Lifestyle (active vs. sedentary)

As mentioned earlier, 1 of the large reasons for carnal changes specified arsenic excess value is the alteration successful estrogen and progesterone that occurs successful the menopausal years. But don’t suffer hope. Lifestyle and nutrients tin and volition marque a quality for you if you are consistent.

If other abdominous astir the tummy country is thing you’re struggling with, cheque retired my 19 tips for getting escaped of menopause belly fat!

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