Best Supplements for Fighting Menopausal Weight Gain Safely

What Causes Menopausal Weight Gain?

Hormonal fluctuations during perimenopause and after menopause directly impact body composition and metabolism, making weight loss extremely difficult. Here are some of the key factors driving menopausal weight gain:

Declining Estrogen

The rapid drop in estrogen levels during menopause triggers fat storage around the abdomen. Estrogen tells the body to store fat in the hips and thighs whereas testosterone signals fat storage around the midsection. As the ratio of estrogen to testosterone shifts, so does the distribution of fat.

Slower Metabolism

Your resting metabolism, or the number of calories your body burns just to complete basic functions, begins to decline with age. The average woman loses about 5% of her metabolic rate per decade after age 40. The drop in estrogen speeds this up even more during menopause, making it much easier to gain weight.

Loss of Muscle Mass

Lean muscle mass naturally diminishes as you get older, a condition called sarcopenia. Muscle tissue burns more calories than fat at rest, so losing it significantly slows your metabolism. Women can lose up to 30% of their muscle mass during the 5-10 years following menopause as estrogen loss allows higher levels of testosterone to trigger muscle breakdown.

Increased Appetite

Lower estrogen levels often lead to increased feelings of hunger. This causes many women to eat more without realizing it. Estrogen helps regulate production of the hunger hormones leptin and ghrelin. When estrogen drops during menopause, leptin (satiety hormone) levels fall and ghrelin (hunger hormone) rises - a combination that amplifies appetite.

Greater Stress Levels

It's common for women to report higher perceived stress levels, symptoms of depression, and increased anxiety during the menopausal transition period. The combo of work, family demands, hot flashes, and sleep disruption can take it's toll. High stress drives increased cortisol production, which is linked to elevated abdominal fat storage and weight gain.

Less Sleep

Changes in hormones and age-related shifts in circadian rhythms often affect the quality and quantity of sleep as women approach menopause. Research confirms that getting less sleep decreases leptin, increases ghrelin, and steps up hunger and cravings for sugary, fatty foods. Over time, poor sleep patterns promote weight gain.

Lifestyle Changes to Reduce Menopausal Weight Gain

Implementing healthy lifestyle modifications should be the foundation for battling menopausal weight gain before trying supplements. Key strategies include:

Following a Nutritious Diet

Focus your diet on lean proteins, healthy fats, high-fiber carbohydrates, and a rainbow of vitamin-rich fruits and veggies. Properly balancing macros can help counteract some of the underlying hormonal contributors to menopausal weight gain. Reduce excess sugar, alcohol, refined grains, and processed foods.

Engaging In Regular Exercise

While losing weight is difficult for many women in menopause, regular exercise helps prevent muscle loss and protects against further metabolic slow down. Mix aerobic activity, strength training, core work, and stretching. Research shows even a modest increase in physical activity regulates hormones, boosts mood, and promotes better sleep.

Managing Stress Levels

Chronic stress during the menopause transition increases risk for weight gain and belly fat deposition. Employ stress management techniques like meditation, yoga, deep breathing, gentle exercise, or speaking with a therapist. Carving out self-care time is key for well-being.

Getting More Sleep

Getting at least 7-8 hours of quality sleep per night supports metabolic health and healthy hormone levels. This helps control hunger cues and avoid overeating. To improve sleep, stick to a regular sleep-wake cycle, limit electronics use before bedtime, create a restful environment, engage in relaxing activities, and ask your doctor if melatonin supplementation could help.

Supplements to Reduce Menopausal Weight Gain

When paired with a healthy lifestyle, certain over-the-counter and prescription supplements may also provide added support for controlling menopausal weight gain in some women. Consult your doctor before trying any supplements.

Maca Root

Maca root is a plant native to Peru that relieves common menopausal symptoms like hot flashes, night sweats, anxiety, depression, and decreased sex drive. Research indicates maca root powder can help stabilize hormone levels and counteract increased belly fat after menopause. It may also support bone health. The optimal daily dose for menopausal symptoms is 1,500-3,000 mg divided in 2-3 doses.

Flaxseed

Flax is one of the richest plant-based sources of estrogen-like compounds called lignans. Studies demonstrate consuming flaxseed can help reduce menopausal weight gain and fat accumulation by mimicking estrogens effects. Try adding 1-2 tablespoons of ground flaxseed to your diet daily. Sprinkle it onto oats, yogurt, salads, or even blend into smoothies. You can also try a flaxseed supplement. Look for capsules providing 800-1,000 mg lignans.

Evening Primrose Oil

Evening primrose oil (EPO) contains essential fatty acids that support hormonal balance by promoting prostaglandin E1 production to help relieve hot flashes, irritability, and anxiety during menopause. EPO may also minimize weight gain this time. Aim for 500-1,000 mg daily of an evening primrose supplement standardized to provide at least 9% gamma linolenic acid (GLA).

Prescription Semaglutide

Semaglutide (Wegovy) is a new prescription injectable weight-loss medication that mimics the appetite-reducing hormone GLP-1. Recent research confirms semaglutide reliably helps patients with obesity lose 15-20 pounds along with reducing risk factors for diabetes and heart disease. The most common side effects are temporary GI issues. Semaglutide may help counteract several drivers of menopausal weight gain when prescribed under close medical supervision.

The Takeaway

Weight gain is an extremely common complaint among women undergoing the menopause transition, most often occurring slowly over the years leading up to their final period. Shifting hormones drive a cascade of metabolic changes making dropped pounds nearly impossible to lose through dieting and exercise alone. Implementing healthy lifestyle interventions as a first step is key. For some women, adding supplemental and/or pharmaceutical support under medical guidance provides additional help countering multiple contributors to menopausal weight gain over time through balanced hormone levels, increased satiety, and protection of muscle mass.

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.