Menopause can cause many changes in a woman's body, including weight gain. This is often due to the decline in estrogen levels that occurs during menopause. Estrogen helps regulate metabolism, so when levels drop, it can cause the body to burn fewer calories and hold onto more fat, especially around the abdomen.
There are several supplements that may help counteract this and promote weight loss during menopause:
- Probiotics: The gut microbiome changes during menopause, which can promote inflammation and weight gain. Taking a high-quality probiotic supplement can help improve gut health and boost metabolism. Look for one with Lactobacillus and Bifidobacterium strains.
- Omega-3 fatty acids: Studies show omega-3s can help reduce belly fat. They also have anti-inflammatory effects. Get your omega-3s from fish oil or algae-based supplements. Aim for at least 1,000 mg per day.
- Conjugated linoleic acid (CLA): This is a polyunsaturated fatty acid that may help burn fat, especially around the abdomen. Look for a CLA supplement with at least 3-3.4 grams per day.
- Green tea extract: The antioxidant EGCG in green tea has been shown to boost metabolism and fat burning. Take a supplement with at least 400-500 mg EGCG.
- Vitamin D: Low vitamin D is linked to weight gain. Optimize vitamin D levels by getting 2,000-4,000 IU per day through sunlight, food or a supplement.
- Maca root: This adaptogenic herb may help balance hormones and regulate metabolism during menopause. Look for a supplement with 1,500-3,000 mg of maca root.
- Magnesium: This mineral can help regulate cortisol, the stress hormone that promotes belly fat. Take 200-400 mg of magnesium glycinate or citrate daily.
It's also important to
eat a healthy diet full of
nutrient-dense foods, get regular
exercise and manage
stress during menopause. Practicing mindful eating, doing yoga or meditation, getting enough sleep and socializing can help too.
If you're really struggling with menopausal weight gain, consider making an appointment with
Harmony Hormone Clinic. They specialize in helping women balance their hormones and optimize wellness during
perimenopause and menopause. Their integrative approach combines bioidentical
hormone therapy, customized nutrition plans, supplements, and lifestyle changes to help women feel and look their best. With
locations nationwide, they offer both virtual and in-clinic services. I highly recommend checking out Harmony Hormone Clinic if you want personalized care to manage menopausal symptoms like weight gain. Their clinicians can help determine the right supplement protocol for your unique needs.
In summary, several supplements including probiotics, omega-3s, CLA, green tea extract, vitamin D, maca root and magnesium may aid weight loss during menopause. But lifestyle changes like a healthy diet, exercise, stress relief and hormone balancing strategies are also key. For personalized guidance, consult healthcare professionals like those at Harmony Hormone Clinic who specialize in menopause management. With the right multi-modal approach, many women can successfully maintain or regain a healthy weight during this transition.
