Supplements are important elements in the daily life of anyone who exercises. Whey protein, creatine and HMB are names familiar to those who frequent the gym, but their benefits go much further and can even help improve metabolism in women going through menopause.

Supplements help strengthen the immune system. Photo: Reproduction/Freepik.

Supplements for Menopause

Various types of supplements can prevent muscle loss and weak bones, common characteristics during menopause.

“After menopause, there is a change in metabolism that can lead to fat gain and muscle loss. Supplements can play an important role in ensuring good protein intake, satiety and preventing muscle loss,” explains Dr. Juliana Baram.

During menopause

It’s natural to have: hot flashes (the famous “hot flush”), sleep disturbances, excessive sweating, mood swings, irregular menstruation, increased oily skin, etc.

May occur: decreased bone mass, weakened nails and hair, increased risk of developing cardiovascular diseases.

“Menopause can lead to loss of bone and muscle mass. This leads to fragility, risk of falls and fractures, limited mobility, pain, etc. Proper and appropriate supplementation for each case can avoid these complications and certainly improve quality of life.”

Endocrinology and metabolism specialist Juliana says supplements are recommended individually, according to each patient’s needs.

Increased sweating is one of the main symptoms of menopause. Photo: Freepik/Reproduction/ND

“Supplements are important and even necessary in many cases, depending on each person’s individual assessment. But in general, in weight loss processes, after bariatric surgery – and other surgical procedures – during menopause, and for older adults, supplements play a fundamental role in providing a feeling of fullness, the ideal amount of protein, and also helping to maintain muscle mass.” – notes the specialist.

Supplements Outside the Gym

• Whey Protein – a supplement made from whey protein. It helps in building body tissues and strengthening muscles.
• Creatine – produced by the body itself from a combination of three amino acids: glycine, methionine and arginine. But it can also be included in the diet, helping to produce energy in muscle cells and maintain the quality of life of older people.
• HMB (beta-hydroxy-beta-methylbutyrate) – this substance can stimulate muscle strengthening, and is also indicated by scientific research as a means of cell regeneration.

“These are supplements that help maintain or gain muscle mass and fat loss, maintain good metabolism, satiety, and reduce insulin resistance. It all depends on consumption combined with physical activity. Depending on each case, other additives can be used,” says Baram.

Products worth betting on during menopause

• Low-fat milk, cheese and yogurt;
• Vegetables: broccoli, spinach and watercress;
• Protein-rich grains: chickpeas, white beans, sesame;
• Tofu and sardines.

Natural Products Help Relieve Some Menopause Symptoms – Photo: Reproduction/Freepik

“We need to provide people with more information and encourage the search for an improved quality of life and a healthy lifestyle, as well as the prevention of diseases and complications,” adds endocrinologist Juliana Baram.