Women face many unique challenges during menopause, from loss of bone density due to declining estrogen production to muscle loss. “Muscle mass and strength often decrease with age,” explains Dr. Blen Tesfu, MD, a physician and Medical Advisor at Welzo. “As this happens, it can have an effect on a woman’s ability to maintain her balance, move around freely, and perform daily activities.”
For this reason, making muscle and bone strength a priority becomes increasingly essential with age. “When a woman maintains her muscle mass and strength, she will generally experience less joint pain, improved posture, and reduced risk of injury from falls,” Dr. Tesfu notes. Luckily, in addition to adequate nutrition and regular exercise, there are several supplements you can add to your routine to aid in these efforts. Find Dr. Tesfu’s top picks below.
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1. Vitamin D3
At the top of Dr. Tesfu's list of essential supplements for menopause is Vitamin D3.
"Vitamin D3 has been identified as one of the most important nutrients in menopause," she says. "This is due in part to its ability to assist the body's absorption of calcium and support bone mineral density." </p.
But it isn't just the nutrient absorption that's helpful. "Additionally, Vitamin D3 can influence muscle function, which may aid in reducing fall risks and improving the user’s overall balance." This is a crucial benefit during and after menopause.
2. Calcium (with Magnesium)
Calcium is a classically cited supplement to support healthy bones—and for good reason.
"Calcium is still important because it supplies the building blocks for developing strong bones," says Dr. Tesfu. "Since the rate of bone loss increases significantly during menopause, it becomes even more critical that the body maintains adequate levels. "
Additionally, she notes, "Magnesium will work in conjunction with Calcium to promote bone formation. In addition to bone formation, magnesium is useful in relaxing muscles. As such, it may be beneficial in assisting with leg cramp relief, muscle fatigue, etc."
All in all, calcium and magnesium are a match made in heaven!
3. Collagen Peptides
When it comes to keeping your muscles strong during menopause, adding collagen peptides to your regimen can make a significant difference.
"Collagen peptides are a type of protein that assists in repairing muscles," explains Dr. Tesfu. "Therefore, consuming collagen peptides may provide users with additional means of preserving their lean muscle mass." This is especially important over 40, as muscle naturally decreases with age.
Keep in mind that it's important to practice other healthy habits, such as increasing protein intake, to combat muscle loss—but collagen peptides are a great supplement to assist along the way!
