Tackling Menopause-Related Weight Gain: Can Supplements Help?
Many women going through menopause experience frustrating weight gain. Hormonal changes lead to increased appetite, fat storage, and difficulty losing weight. While diet and exercise are key, certain supplements may also aid weight loss during this transitional time.
This article explores the links between menopause and weight gain, and whether supplements like conjugated linoleic acid (CLA), green tea extract, glucomannan, chromium picolinate, vitamin D, and black cohosh can help.
Why Menopause Causes Weight Gain
Menopause marks the end of a woman's reproductive years. It is diagnosed after 12 months without a menstrual cycle. Perimenopause refers to the transitional stage leading up to menopause, which typically begins around age 40.
Shifting hormone levels before and during menopause contribute to increased appetite, fat storage, and difficulty losing weight:
- Estrogen: Dropping estrogen levels increase appetite and direct fat storage to the abdomen.
- Progesterone: Lower progesterone can slow metabolism by up to 100 calories per day.
- Testosterone: Declining testosterone makes it harder to build muscle mass that burns calories.
- Leptin: Falling leptin levels increase appetite and hunger signals.
- Cortisol: Higher cortisol drives accumulation of belly fat.
Additionally, the dip in estrogen and progesterone results in a more sedentary lifestyle. Loss of muscle mass combined with moving less also slows metabolism.
Dietary and Lifestyle Strategies to Manage Menopause Weight
While challenging, weight management during menopause is achievable through dietary and lifestyle changes:
- Follow a nutritious, portion-controlled diet focusing on lean proteins, healthy fats, fruits, vegetables, and whole grains.
- Limit processed foods, sugar, refined carbs, and alcohol.
- Stay active with cardio, strength training, Pilates, yoga, or other exercise most days.
- Get adequate sleep and manage stress through meditation, journaling, or other relaxing activities.
- Consider speaking to a registered dietitian or doctor about specific weight loss strategies.
Can Supplements Also Help with Menopausal Weight Loss?
While not magic bullets, certain supplements may provide additional support for weight loss during menopause. Always consult a doctor before trying supplements, especially if you take medications or have underlying health conditions.
Conjugated Linoleic Acid (CLA)
CLA is a naturally occurring fatty acid that aids fat burning and building lean muscle mass. Studies show mixed results on CLA for weight loss. However, several find CLA specifically reduces abdominal fat accumulation in postmenopausal women (1, 2).
Typical dosage: 3-6 grams per day split into 2-3 doses with meals.
Green Tea Extract
Compounds in green tea like EGCG and caffeine boost metabolism and fat burning. Green tea also mitigates estrogen-related fat storage. Studies demonstrate green tea extract enhances weight loss in peri- and postmenopausal women (3, 4).
Typical dosage: 400-500 mg EGCG plus 50-100 mg caffeine before meals.
Glucomannan
Glucomannan is a soluble fiber that expands in the gut to promote fullness. Studies indicate glucomannan supplements support weight loss by reducing appetite. This effect appears enhanced in postmenopausal women (5).
Typical dosage: 3-4 grams with a glass of water before meals.
Chromium Picolinate
Chromium helps regulate insulin activity and blood sugar levels. By keeping blood sugar balanced, chromium may prevent cravings and overeating. Small studies show chromium picolinate supplementation aids weight loss in overweight postmenopausal women (6).
Typical dosage: 200-400 mcg per day.
Vitamin D
Many women become deficient in vitamin D during menopause. Vitamin D aids weight loss by controlling appetite, supporting metabolism, and helping burn fat. Optimal vitamin D levels also prevent estrogen-related fat accumulation (7).
Typical dosage: 2,000-4,000 IU per day with food.
Black Cohosh
A traditional herbal remedy, black cohosh relieves hot flashes, night sweats, and irritability associated with menopause. By balancing hormones and alleviating menopausal symptoms, black cohosh may assist with weight management at this time (8).
Typical dosage: 20-40 mg twice daily with meals.
Other Supplements for Menopause Symptom Relief
The following supplements do not necessarily impact weight but can improve other disruptive menopause symptoms:
Evening Primrose Oil
Gamma linolenic acid (GLA) in evening primrose oil helps relieve hot flashes. Typical dosage: 500-1000 mg daily (9).
Maca
Maca root boosts energy and mood while alleviating menopausal symptoms like hot flashes. Typical dosage: 500-1000 mg daily (10).
Flaxseed
Flaxseed is high in lignans that balance hormones and reduce hot flashes. Typical dosage: 1-2 tablespoons ground flaxseed daily (11).
Phytoestrogens
Foods and herbs with natural plant estrogens like soy, red clover, and ginseng ease menopausal symptoms. Follow package directions for supplements.
Other Considerations for Managing Menopausal Weight Gain
Supplements can support weight management during menopause, along with an active lifestyle and healthy diet. However, more intensive medical interventions may be appropriate in some cases. This includes FDA-approved weight loss medications like:
- Phentermine - Appetite suppressant that stimulates neurotransmitters.
- Orlistat - Blocks absorption of dietary fats.
- Contrave - Combination of naltrexone and bupropion to reduce appetite.
- Saxenda - Form of GLP-1 to suppress appetite.
- Qsymia - Combination of phentermine and topiramate.
Newer medications like semaglutide and tirzepatide show promise for managing weight gain during menopause as well. Discuss risks and benefits of weight loss drugs with your doctor.
For women with a BMI over 30, bariatric surgery is another option to combat menopausal weight gain and related health risks. Types of bariatric surgery include gastric sleeve, gastric bypass, and gastric band procedures.
The Bottom Line
Hormonal fluctuations during perimenopause and menopause frequently trigger bothersome weight gain. Diet, exercise, and stress relief techniques form the basis of weight management at this time.
Certain supplements like CLA, green tea extract, glucomannan, chromium, vitamin D, and black cohosh may provide additional support for weight loss. Talk to your doctor to determine if supplements are appropriate for your situation.
With a proactive, multi-pronged approach, women can achieve healthy weight loss during menopause.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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