Hot flashes, insomnia, and now weight gain – menopause is the gift that keeps giving.
The best way to support your body during menopause is through a healthy diet and exercise.
And it’s not just about encouraging weight loss or preventing weight gain.
Yes, your changing body can have a big impact on your self-esteem but as uncomfortable as it feels, it’s a natural process.
And you want to ensure you step into a new chapter as energized and restored as possible.
That’s not to say you’re expected to welcome low libido, night sweats, hair loss, and weight gain with open arms.
But a little self-compassion goes a long way toward regaining a healthy body image (and a strong physique to back it up). 💪
That said, there are a few supplements that might help on the journey.
Keep reading for our list of best menopause supplements for weight loss and body ease.
In this article: 📝
- Menopause and weight gain. What’s going on?
- Is it possible for menopausal women to lose weight?
- What vitamins help with weight loss during menopause?
- What is the best supplement to take for menopause weight gain?
- The five best menopause supplements for weight loss
- Does menopause weight gain go away?
Menopause and weight gain. What’s going on?
Weight gain in menopause is 100% normal.
According to The Office on Women’s Health, women gain an average of five pounds after menopause.
As for the why, it’s thought to be the result of lower estrogen levels, age-related slowing of your metabolism, and a general reduction in activity levels.
Aging also brings with it a loss in muscle mass, and this matters because muscle burns more calories at rest than other tissue types.
You may even find any extra weight you’re carrying is now settling around your abdomen – what’s often called menopause belly.
It’s a common experience shared by many menopausal women which can impact your health negatively, increasing your risk for high blood pressure, cholesterol, diabetes, heart attack, and stroke.
This is not to be confused with menopause bloating, which is usually the by-product of hormone fluctuations.
Hang in there. It’s a lot. 🏼
What gets rid of menopause belly?
Much like women of any other life stage, exercise, good sleep, and diet changes can all help here.
And this doesn’t need to be a drastic overhaul either.
Limiting spicy, greasy, or processed foods, sparkling drinks, and dairy can have a favorable impact.
Moderation is key. ⚖️
A 2018 study also shows that opting for a low carbohydrate diet with moderate healthy fat and high protein can go a long way towards reducing post-menopausal weight gain.
The reason being that refined carbs quickly turn into sugar which contributes to menopause weight gain.
So when it comes to meal prep and eating on the go, the less processed, the better.
If the extra bit around your middle is due to fluid retention, upping your water intake can help.
It sounds counterintuitive, but this so-called “water weight” is often caused by dehydration and your body holding on to excess water just in case.
Drinking water helps the kidneys to flush out the extras and perform at the top of their game.
Is it possible for menopausal women to lose weight?
Between the decreasing estrogen levels and muscle mass, losing weight can feel like an uphill battle.
But losing menopausal weight is absolutely possible – it’s just a bit trickier and takes longer.
As at any stage of life, exercise and a healthy diet are your best friends here.
Granted, the terrain may be noticeably different now, but patience and a renewed understanding of your body’s new season can do wonders.
Let’s start with step one: exercise.
According to experts, around 150 min of exercise a week is recommended.
But all this doesn’t have to be high-intensity workouts.
Gardening and cleaning the house count, too! 👩🏽🌾
Aside from helping maintain a healthy weight, exercise has been shown to improve bone density and the mental health of women in menopause.
If you’re unsure if you should exercise – or how much – check in with your doctor, particularly if you’re dealing with any medical conditions.
And then, the second step: what we eat.
There is much evidence to suggest a Mediterranean diet high in whole grains, fruits, vegetables, fish, nuts, and beans is helpful for weight loss in menopausal women. 🥗🐟🍇
For some women, limiting alcohol eases some of the symptoms of menopause while also eliminating the empty calories of that cosmo.
What vitamins help with weight loss during menopause?
These vitamins aren’t specifically marketed as menopause supplements, but they can help with menopause symptoms and weight gain.
As always, check with your doctor first.
More research is needed, but ginger can help your digestion, which in turn helps with bloating.
2. Probiotics and prebiotics 💊
Our gut health is linked to our hormones, moods, and overall health.
3. Omega-3s 🍣
While the science is not definitive, there is some research that suggests Omega-3s can help reduce appetite and hunger, and possibly control insulin resistance.
It’s one of the top supplements recommended to menopausal women for its impact on degenerative diseases and menopause symptoms overall.
4. Vitamin E 🌻
This vitamin acts as an antioxidant and may reduce inflammation, stress, weight gain, and the risk of depression.
5. Vitamin D
During menopause, a decrease in estrogen also causes less calcium absorption, thus reducing bone density.
Vitamin D acts as a solution, helping the absorption of calcium in the gut, and reducing bone loss.
6. B Vitamins 🥦
B vitamins are essential for energy and functioning at your best.
And if your energy levels are low, you’re less likely to get your sweat on.
7. Green tea 🍵
This tea has long been said to help with weight loss, something which is backed up by several clinical trials.
What is the best supplement to take for menopause weight gain?
There are many products on the market that claim to be excellent weight loss supplements for menopause.
Scientific information available on many of these products and their ingredients varies widely, so it’s always best to check in with your doctor before you start taking any new supplements.
Even the ones touted to be “natural.”
While not all supplements for menopause claim to help with weight loss, you might find that they help manage menopause symptoms like hot flashes, mood swings, and sleeplessness.
Which might help you feel better in general.
This might mean you’re more likely to go for that walk or choose a healthier option at dinner instead of high-calorie comfort food.
The five best menopause supplements for weight loss
So with that in mind, here are our top five recommendations for menopause supplements that may help with weight loss.
(Before we dive in, know that this article is not intended as medical advice. If you have a health concern, please contact your physician or another medical professional)
1. Life Extension Advanced Appetite Suppress
This product uses white kidney bean extract to support your gut hormones, which may help to control your appetite.
Acting as a starch blocker, clinical trials suggest, it could have a “possible modest effect on body weight and body fat.”
2. Now Menopause Support
This well-known product often appears on “top menopause supplement” lists, with ingredients that have been shown to help with a variety of menopause symptoms, including hot flashes, osteoporosis, and low libido.
It’s said to support progesterone levels, which has possible benefits for your sleep and weight gain around the midsection.
Third-party certified for safety and vegetarian friendly.
3. Estroven Weight Management
4. Remifemin Menopause Relief
This highly rated supplement features high-quality ingredients clinically proven to ease symptoms of menopause, making it easier to manage your weight.
5. Smoky Mountain DIM 200mg
This #1 Amazon bestseller claims to aid in supporting the body’s metabolism of excess estrogen, which can support weight loss and help with mild night sweats, hot flashes, and hormonal acne.
Third-party-tested to ensure safety, it’s certified vegan, gluten-free, and non-GMO.
Does menopause weight gain go away?
While we’d love to be able to offer up a cure-all to help you shed that menopause-related weight gain, the only thing we can recommend for sure is healthy eating and exercise habits.
As for supplements, there just isn’t enough conclusive research-based evidence to back up meaningful weight loss.
And it’s also important to know that many of these products are not as strictly regulated as other mainstream medications.
While they’re often marketed as natural, they can have serious reactions with other medicines you’re taking.
So always talk to your doc before you start taking them.
It may take a little more time and effort, but there is every chance you’ll be able to shift the added weight.
More importantly, you’ll be able to do so in a way that honors your new body and season of your life – whether that looks like embarking on a Tai Chi course or enjoying all the nutrition of a Mediterranean diet right at the source. 🏖️
Be gentle with yourself.
Your body has carried you through a lot – it deserves a little extra love. 💕
If you want to get support from other women going through menopause, talk to your menopause community at Peanut.
As much as it feels like it, you don’t have to do the journey alone. 💛