Benefits

• May help reduce depression
• improvements in vasomotor symptoms & somatic symptoms

A spice known for its vibrant colour and unique flavour, offers more than just enhancing dishes. Research suggests that saffron has medicinal benefits, especially for menopausal women. It has anti-inflammatory and antioxidant properties that may help with infections, pain, inflammation, fatigue, sleep issues, memory problems, and mood disorders like anxiety and depression. Studies show that saffron supplements can improve mood and reduce symptoms of mild to moderate depression. It may also help manage hot flushes, the sudden heat and sweating episodes experienced during menopause.

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Saffron (Crocus sativus) is a highly prized spice derived from the stigmas of the Crocus sativus flower. Its vibrant colour, distinct flavour, and aroma have made it a popular ingredient in culinary traditions worldwide. However, saffron is not just a culinary delight; in recent years, scientific research has shed light on saffron's medicinal and therapeutic health benefits, particularly in menopause.

Saffron possesses anti-inflammatory, antioxidant, and neuroprotective properties (Srivastava et al., 2010). It may support various health problems, including infections, pain, inflammation, chronic fatigue, insomnia, memory impairment, mood, and personality disorders (anxiety, depression), and other mental illnesses. The therapeutic activity of C. sativus extracts in alleviating inflammation and central nervous system disorders, including depression, has been confirmed in the most recent basic animal (rodent) studies and human clinical trials (Matraszek-Gawron, 2023).

In the specific context of menopause, saffron has shown promise in addressing several symptoms commonly associated with this life stage. One of the most significant challenges faced by menopausal women is the management of mood disturbances, including anxiety and depression. Clinical studies have indicated that saffron supplementation can lead to notable improvements in mood and psychological symptoms. For instance, a randomised, double-blind, placebo-controlled trial conducted on overweight women with mild to moderate depression demonstrated that saffron supplementation at a dosage of 30mg per day led to a significant reduction in anxiety by 33% and depression by 32% over 12 weeks (Hausenblas et al., 2013). These findings suggest that saffron, as a safe over-the-counter supplement, may offer relief for individuals experiencing mild to moderate depression, particularly those who are overweight.

Moreover, saffron has shown potential in managing hot flushes, a common symptom experienced by menopausal women. Hot flushes, characterised by sudden intense heat and sweating, can be debilitating, and negatively impact quality of life. A randomised, double-blind, placebo-controlled trial on post-menopausal women with hot flushes revealed that saffron supplementation reduced both hot flushes and depressive symptoms over six weeks (Mazidi et al., 2016). Although the effects on other menopausal symptoms and overall quality of life were not substantial, the results highlight the potential of saffron as an adjunctive therapy for managing hot flushes. Despite the promising findings, it is essential to acknowledge that further research is needed to establish the full benefits of saffron in managing menopausal symptoms.

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Benefits

• Thyroid function improvements
• Diabetes support
• Metabolic syndrome improvements

A saccharide compound, is crucial in cellular organisation, insulin regulation, and brain function. Research suggests that inositol supplementation may positively affect metabolic syndrome, including blood pressure, lipid profile, and insulin resistance. Inositol also shows promise in supporting individuals with diabetes by mimicking insulin and improving glucose control. Additionally, inositol may impact hormone regulation, including thyroid function.

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Inositol, a saccharide compound, is pivotal in cellular organisation, impacting the intricate interplay of insulin, hormonal regulation, and neurotransmitter functionality within the brain. While commonly misconstrued as vitamin B8, it is essential to note that inositol does not fall under the classification of vitamins but serves as a sugar variant, manifesting many critical functions. Specifically, inositol assumes a significant structural function within the cellular landscape, serving as a fundamental constituent of cell membranes. Furthermore, it exerts a discernible influence on the biological activity of insulin.

Research indicates that inositol supplementation may positively affect metabolic syndrome, a combination of conditions that increase the risk of heart disease, stroke, and diabetes. Studies have shown that inositol can improve blood pressure, lipid profile (cholesterol/triglycerides), and insulin resistance (Santamaria et al., 2011).

Inositol has also attracted significant interest in supporting individuals with diabetes. It possesses insulin-mimetic activity, meaning it can mimic the actions of insulin in the body. Abnormalities in inositol metabolism are associated with insulin resistance, and supplementation with inositol has been found to reduce blood glucose levels and enhance insulin sensitivity (Ozturan et al., 2017; Croze et al., 2013).

Inositol is a precursor to phosphatidyl Myo-inositol, which regulates various hormones such as insulin, thyrotropin, and follicle-stimulating hormone (Antonowski et al., 2019). It enhances insulin sensitivity in tissues, facilitates glucose uptake, and promotes the conversion of glucose to glycogen for cellular storage (Antonowski et al., 2019; Croze et al., 2013). These mechanisms contribute to the potential metabolic and hormonal benefits of inositol supplementation.

Furthermore, inositol supplementation may have a positive impact on thyroid function. A study conducted on women in the menopausal transition demonstrated that supplementation led to decreased levels of serum thyroid-stimulating hormone (TSH) (Giordana et al., 2016). Nonetheless, additional investigation is required to elucidate the underlying mechanisms and assess the potential benefits of inositol in individuals with thyroid disorders.

Inositol has gained significant attention for its potential benefits in menopause. However, please note that most studies have employed higher doses of inositol, necessitating further research to determine optimal dosages and evaluate long-term safety.

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Benefits

• Blood sugar regulation / improves glucose tolerance
• Increased insulin sensitivities
• Decrease total cholesterol & triglycerides
• Increases basal metabolism,

A vital mineral found in foods like liver, wheat, yeast, potatoes, and apples. During menopause, maintaining adequate chromium levels is crucial as they tend to decrease with age. Chromium supports insulin function, stabilising blood sugar levels affected by hormonal changes. It also aids lipid metabolism, potentially improving cholesterol levels for heart health. Chromium supplements may assist in weight management by boosting metabolism and combating fatigue. Research generally shows positive effects on blood sugar control, inflammation, and oxidative stress.

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Chromium, an essential trace mineral, is found in small amounts in foods such as liver, wheat, rye, yeast, potatoes, apples, and asparagus. As women age, the total body content of chromium tends to decrease, highlighting the increased importance of maintaining adequate chromium levels for optimal health, particularly during menopause (Ray, 2022).

Chromium promotes insulin function, and deficiency can lead to impaired glucose tolerance. By enhancing glucose utilisation by the body's cells, chromium helps maintain stable blood sugar levels, which is particularly relevant during menopause when hormonal changes can affect insulin sensitivities (Ray, 2022).

Chromium also plays a significant role in lipid metabolism, potentially affecting cholesterol levels. Studies have shown that chromium supplementation can decrease total cholesterol and triglyceride levels, benefiting cardiovascular health. By participating in lipoprotein metabolism and aiding in the transport of amino acids into heart and liver cells, chromium promotes a healthy lipid profile, helping to prevent atherosclerosis and other cardiovascular diseases (Ray, 2022; San-Mauro-Martin, 2015).

Chromium has been associated with other advantages for menopausal women. It may increase basal metabolism, potentially assisting in weight management, which can be challenging during this stage of life. Furthermore, chromium's involvement in energy production, particularly in the synthesis of ATP, can help combat fatigue, a common menopause symptom. (Ray, 2022; Bonetti, 2022).

Research suggests that chromium supplementation can positively impact various metabolic parameters. Studies have demonstrated favourable effects on glycaemic control, suggesting its potential benefits for individuals with insulin resistance and diabetes. Additionally, chromium supplementation has been associated with improved weight, body mass index (BMI), and markers of glycaemic control, inflammation, and oxidative stress in individuals with diabetes and coronary heart disease (Farrokhian, 2019).

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Benefits

• Promotes Bone health
• Supports Immune function

A naturally occurring metal element in various foods, plays a crucial role in physiological processes such as body growth, immune function, and metabolism. It influences glucose and lipid metabolism and insulin production and helps regulate mitochondrial oxidative stress. Manganese deficiency can lead to impaired glucose tolerance, increased risk of metabolic syndrome, and heightened oxidative stress. In terms of menopausal health, manganese supplementation has shown promise in reducing bone loss in clinical trials. It may also have a role in managing diabetes, with higher dietary manganese intake associated with a lower risk of type 2 diabetes in postmenopausal women. However, maintaining an optimal balance is essential, as manganese toxicity can negatively impact bone health.

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Manganese, found in nuts, grains, fruits, and green vegetables, is a naturally occurring metal element. It plays a role in various physiological and biological processes, including body growth, enzymatic regulation reactions, immune function, metabolism, and bone growth (Wang, 2022). While food serves as the primary source of manganese for the general population, its poor solubility limits its absorption (Rondanell, 2021).

Manganese influences several physiological functions, including glucose and lipid metabolism, insulin production and secretion, and mitochondrial oxidative stress regulation (Gong, 2020). Impaired glucose tolerance and increased risk of metabolic syndrome can arise from manganese deficiency, which leads to compromised glucose and lipid metabolism (Gong, 2020). Furthermore, manganese deficiency contributes to mitochondrial oxidative stress by elevating the production of reactive oxygen species (ROS), which can lead to inflammation and endothelial dysfunction (Gong, 2020).

In terms of menopausal health, manganese offers potential benefits for bone health. Clinical trials evaluating the effects of oral manganese supplementation over two years in menopausal women have shown significantly reduced bone loss compared to the placebo group (Rondanell, 2021). However, it is important to note that manganese toxicity poses a greater risk for osteoporosis than manganese deficiency, highlighting the delicate balance required for optimal bone health. While the association between manganese and bone loss remains debatable, studies have indicated that individuals with osteoporosis may have lower serum manganese levels (Wang, 2022).

Manganese also shows potential in managing diabetes among menopausal women. Higher dietary manganese intake has been associated with a 30% lower risk of type 2 diabetes in postmenopausal women, attributed to lower circulating levels of inflammatory biomarkers (Gong, 2020). These findings suggest that manganese supplementation may play a role in reducing the risk of diabetes and related complications in this population.

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Benefits

• Antioxidant
• Congitive function

Are potent antioxidants that protect cells from free radical damage. They specifically benefit eye health by absorbing blue light, reducing light scatter, and protecting against inflammation and ocular diseases like Age-related Macular Degeneration (AMD). These carotenoids also offer skin protection against light-induced damage. Furthermore, lutein and zeaxanthin may play a role in cognitive function, with higher concentrations in the brain associated with better memory and cognitive performance. They can potentially support mood disorders and depression thanks to their antioxidant and anti-inflammatory effects.

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Extensive research has demonstrated lutein and zeaxanthin's antioxidant properties, which protect cells from potential damage caused by free radicals (Rasmas, 2023). Lutein and zeaxanthin are the only carotenoids known to cross the blood-retina barrier and form macular pigment in the eye, with preferential accumulation in the human brain (Johnson, 2012).

The benefits of lutein and zeaxanthin include promoting eye health. They absorb blue light, thus safeguarding the retina from light-related damage and reducing light scatter (Mares, 2016). Their potent antioxidant properties indirectly reduce oxidative damage by absorbing light (Mares, 2016). Lutein also protects against inflammation, which can lead to various ocular diseases (Mares, 2016). Strong evidence suggests that lutein and zeaxanthin protect against the development of Age-related Macular Degeneration (AMD), a leading cause of blindness in individuals over 40 (Mares, 2016).

Human studies have shown that lutein and zeaxanthin are present in the skin. Animal studies have demonstrated their efficacy in protecting against light-induced skin damage, particularly from ultraviolet wavelengths (Roberts, 2009).

Additionally, lutein and zeaxanthin may have a role in maintaining cognitive function, particularly in older adults. Epidemiological studies suggest that a diet rich in lutein and zeaxanthin may benefit cognitive health (Johnson, 2012). Higher concentrations of zeaxanthin in brain tissue have been significantly associated with better cognitive function, memory retention, verbal fluency, and dementia severity (Johnson, 2012). These carotenoids act as antioxidants and anti-inflammatory agents, which may contribute to their positive impact on cognitive health (Johnson, 2012).

Lutein and zeaxanthin have shown potential in mood disorders and depression. Carotenoids are antioxidants crucial in counterbalancing age-related oxidative stress (Rasmas, 2023). The central nervous system became more vulnerable to free radicals with age, impairing mitochondrial activity and increasing free radical production (Rasmas, 2023). Studies have suggested that dietary carotenoids, including lutein and zeaxanthin, may be utilised to support depressive symptoms (Rasmas, 2023). Their antioxidant and anti-inflammatory effects could contribute to their potential antidepressant properties (Rasmas, 2023).

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Benefits

• Metabolic syndrome improvements
• Glucose metabolism improvements (Capece, 2023)
• Antioxidant – positive effect on bone mass (Mainini, 2012)

A fatty acid that supports cell energy, acts as an antioxidant, and aids in glucose uptake and fat breakdown. It has shown positive effects on nerve function, diabetic polyneuropathy, and conditions like metabolic syndrome, polycystic ovary syndrome, and obesity. ALA's antioxidant activity may also help with weight loss, blood pressure control, dyslipidaemia, and insulin resistance. Combining ALA with inositol may be beneficial for preventing cardiovascular injuries in postmenopausal women.

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Alpha lipoic acid (ALA), is a fatty acid that plays a leading role in cellular energetic metabolism, exerts antioxidant activities on free radicals, promotes cellular glucose intake, and participates in fat catabolism in the Krebs cycle (Capasso, 2013). In addition to its metabolic functions, ALA has shown positive effects on nerve conduction and diabetic polyneuropathy. It is also indicated for conditions such as metabolic syndrome, polycystic ovary syndrome, and obesity (Capece, 2023).

ALA's antioxidant activity has the potential to promote weight loss, blood pressure control, ameliorate atherogenic dyslipidaemia, and improve insulin resistance (Fogacci, 2020). This naturally occurring compound, known as thioctic acid, acts as a potent antioxidant by clearing free radicals, chelating metal ions, and increasing intracellular glutathione levels (Jibril, 2022).

According to studies, combining inositol and alpha lipoic acid may help postmenopausal women who want to prevent cardiovascular injuries (Capasso, 2013). However, the specific amounts of ALA and inositol used are unknown.

Alpha lipoic acid exhibits various potential benefits for menopausal women, including its role in cellular metabolism, positive effects on nerve function and insulin resistance, and antioxidant properties. Further research is needed to explore optimal dosages, long-term effects, and the mechanisms underlying these benefits.

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Benefits 

• Antioxidant
• Anti-inflammatory

Derived from the leaves of the Ginkgo biloba tree, is a natural remedy with multiple benefits for menopausal women. GB extract is a powerful antioxidant, reducing oxidative stress that can lead to various diseases and premature ageing. It also has anti-inflammatory properties, helping to alleviate inflammation associated with conditions like cardiovascular diseases and cancer. By regulating antioxidant enzymes and inhibiting inflammatory responses, GB extract protects cells, supports the immune system, and promotes overall health.

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Ginkgo biloba (GB) extract, derived from the leaves of the Ginkgo biloba tree, has gained widespread recognition as a phytotherapeutic product with numerous health benefits. Its unique properties make it particularly valuable for managing various conditions associated with menopause, including oxidative stress and inflammation.

One of the notable characteristics of GB extract is its potent antioxidant activity. Oxidative stress, resulting from an imbalance between free radicals and antioxidants in the body, can contribute to the development of various diseases and accelerate the ageing process. GB extract helps counteract this by regulating the expression of antioxidant enzymes, reducing the production of reactive oxygen and nitrogen species, and mitigating lipid peroxidation. These actions contribute to protecting cellular structures and promoting overall health (Achete de Souza, 2020).

In addition to its antioxidant properties, GB extract exhibits significant anti-inflammatory effects. It helps modulate the expression of pro-inflammatory cytokines such as IL-1, IL-6, and TNF-α, reducing inflammation within the body. Chronic inflammation is associated with numerous health conditions, including cardiovascular diseases and cancer. By inhibiting inflammatory responses, GB extract supports a balanced immune system and may alleviate symptoms associated with inflammation during menopause (Achete de Souza, 2020).

Oxidative stress is a natural process due to metabolic activities and external factors. However, the excessive and accelerated production of reactive species can lead to cellular damage and disrupt normal bodily functions. Phytotherapeutic products like GB extract offer a potential solution by helping to delay the process of oxidative stress and its associated complications. By providing antioxidant support and combating inflammation, GB extract can contribute to maintaining optimal health and well-being during menopause (Achete de Souza, 2020).

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Benefits

• Antioxidant
• Energy production
• Anti-migraine  

A powerful antioxidant essential for cell energy production. During menopause, when hormonal changes and oxidative stress can affect well-being, CoQ10 supplementation may be beneficial. It helps reduce oxidative stress by protecting cells from damage and supports optimal energy metabolism. CoQ10 has shown promise in relieving migraines, protecting the heart, and supporting cognitive health. It is available as a supplement and can be helpful for menopausal women experiencing fatigue, cognitive difficulties, or cardiovascular concerns.

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Coenzyme Q10 (CoQ10) functions as an antioxidant and is crucial in energy production within the mitochondria. During menopause, when hormonal fluctuations and oxidative stress can impact overall well-being, CoQ10 supplementation may offer significant benefits.

One of the critical functions of CoQ10 is its potent antioxidant activity. Oxidative stress, caused by an imbalance between free radicals and antioxidants in the body, can contribute to various health issues. Studies have demonstrated that CoQ10 reduces oxidative stress by neutralising free radicals and protecting cells from damage (Lee, 2012; Wesselink, 2019). This antioxidant effect is particularly relevant during menopause when the body undergoes significant physiological changes as part of the ageing process.

CoQ10 also plays a central role in energy production within the mitochondria, the powerhouses of cells. By facilitating the electron transport chain and ATP synthesis, CoQ10 supports optimal cellular energy metabolism. This energy production function can be beneficial during menopause when fatigue is common (Lee, 2012).

CoQ10 has shown promise in addressing specific menopausal symptoms. Studies suggest its potential as an anti-migraine agent, with evidence indicating that CoQ10 may exert its effects by reducing pro-inflammatory cytokines (Dahri, 2018). CoQ10 has also been associated with cardioprotective effects, with higher plasma levels of CoQ10 showing a significant correlation with reduced risk of coronary artery disease (CAD) (Lee, 2012).

Research suggests that CoQ10 may impact cognitive function during a surgically induced menopause. Animal studies indicate that CoQ10 supplementation can ameliorate cognitive deficits by modulating mitochondrial functions and reducing oxidative stress (Sandhir et al., 2014). These findings suggest that CoQ10 may hold promise in supporting cognitive health during menopause.

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Benefits

• Antioxidant
• Promotes gut healh
• Anti-inflammatory

Derived from the leaves of Camellia sinensis, is an excellent source of beneficial compounds with potential benefits for menopause. Its antioxidant properties, primarily attributed to epigallocatechin gallate (EGCG), help combat oxidative stress. Green tea extract also exhibits anti-inflammatory effects, promoting a balanced immune system. Furthermore, it shows promise in supporting cognitive function and brain health, potentially enhancing memory and cognitive performance. The interaction between green tea extract and the gut microbiome may contribute to gut health.

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Green tea extract, derived from the leaves of Camellia sinensis, is a treasure trove of beneficial compounds. With its rich content of L-theanine and epigallocatechin gallate (EGCG), green tea extract offers a range of potential benefits, including antioxidant properties, hormone regulation, anti-inflammatory effects, cognitive enhancement, and potential support for gut health.

Green tea extract has garnered significant attention in scientific research as a potent antioxidant. The presence of EGCG, in particular, contributes to its antioxidant power (Mancini, 2017). EGCG's anti-inflammatory and antioxidant qualities make it a valuable ally in combating oxidative stress (Scapagnini et al., 2011). Additionally, the bioavailability of EGCG may be higher than previously thought when considering the metabolites produced by colonic microflora, further increasing its potential impact (Del Rio et al., 2010).

The anti-inflammatory properties of green tea extract have also been extensively studied. It may increase the production of anti-inflammatory cytokines, such as IL-10 while reducing the levels of pro-inflammatory cytokines (Hinojosa-Nogueria, 2021). By modulating the inflammatory response, green tea extract may contribute to a more balanced immune system during menopause.

Green tea extract has shown promise in supporting cognitive function and brain health. Studies have indicated its potential to improve memory, enhance activation in the prefrontal cortex, and enhance cognitive function, especially in individuals over 55 (Beglinger, 2017). Moreover, green tea extract is associated with a reduced risk of cognitive impairment (Kuriyama et al., 2006). These cognitive benefits are likely related to the combined influence of caffeine and L-theanine in green tea extract (Beglinger, 2017).

The gut microbiome plays a crucial role in overall health, and green tea extract may influence its composition and function. Green tea extract can stimulate the growth of beneficial bacteria while inhibiting the development of harmful ones (Perez-Burillo, 2021). The interaction between green tea compounds and the gut microbiota produces bioactive metabolites, which contribute to the health-promoting effects of green tea extract (Perez-Burillo, 2021).

While more research is needed, green tea extract shows promise in various areas related to menopause, including cancer prevention, cardiometabolic support, obesity management, and glycemic control (Abe & Inoue, 2020; Hinojosa-Nogueria, 2021; Wang, 2021).

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Benefits

• Cardiovascular health
• Supporting liver function
• Support healthy muscles

A vital nutrient that plays a crucial role in maintaining the structure of cell membranes and supporting cell signalling. It is also a key source of methyl groups in the diet. Choline contributes to neurotransmission, helps transport lipids from the liver, and is involved in methylation. Postmenopausal women, especially those with lower oestrogen levels and a specific genetic variant, are at higher risk of choline deficiency and related issues. Choline has various benefits for women's health, including cardiovascular support, liver function, muscle health, and methylation processes. Insufficient choline intake can lead to metabolic problems, such as fatty liver disease, DNA damage, altered gene expression, and cognitive impairments.

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Choline is critical in maintaining cell membranes' structural integrity and signalling functions, serving as a major source of methyl groups in the diet (Fischer, 2010). Choline is obtained from the diet and the biosynthesis of phosphatidylcholine by the enzyme PEMT (phosphatidylethanolamine-N-methyltransferase), which is induced by oestrogen. It contributes to cholinergic neurotransmission, facilitates lipid transport from the liver, and participates in the methylation of homocysteine to form methionine through its metabolite betaine (Fischer, 2010; Wallace, 2011). A high plasma concentration of total homocysteine is associated with an increased risk of several age-related diseases (Wallace, 2011).

Postmenopausal women with lower oestrogen concentrations are particularly vulnerable to the risk of deficiency and subsequent dysfunction when following a low-choline diet. Furthermore, a common genetic polymorphism in the PEMT gene (rs12325817) can further increase this risk. The dietary requirement for choline is higher in postmenopausal women than in premenopausal women due to their lower oestrogen concentrations, and the presence of the rs12325817 polymorphism further increases this requirement (Fischer, 2010).

Choline's benefits encompass various aspects of women's health, including cardiovascular health, liver function, muscle support, and methylation. Studies have shed light on the severe metabolic implications of choline deficiency, including fatty liver disease, DNA damage, cell apoptosis, altered gene expression, and cognitive impairments (Wallace, 2011). In a study involving the restriction of choline intake, most men and postmenopausal women experienced organ dysfunction, whereas most premenopausal women did not (Fischer, 2007). Liver and muscle dysfunction were common responses to a low-choline diet in both men and women, with fatty liver (hepatosteatosis) occurring due to the limited export of excess triacylglycerol from the liver (Fischer, 2007).

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Benefits

• Antioxidant
• Anti-inflammatory
• Cardioprotective effects

A phytochemical found in tomatoes. Its antioxidant properties help combat oxidative stress and damage. Lycopene supports cardiovascular health by reducing inflammation, regulating lipids, and improving vascular function. Studies show that lycopene-rich diets can reduce cardiovascular risk in postmenopausal women and may be useful in metabolic syndrome. Additionally, lycopene shows promise in managing diabetes and potentially reducing cancer risk.

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Lycopene, a phytochemical primarily found in tomatoes and tomato-based products, holds great potential for menopause. This non-pro-vitamin A carotenoid contributes to the characteristic red and orange colouration of certain fruits and vegetables, and it cannot be synthesized within the human body, necessitating its inclusion in the daily diet (Imran, 2020).

Of significant interest is lycopene's role as a potent antioxidant, effectively neutralising reactive oxygen species (ROS) and exhibiting superior singlet oxygen removal capabilities compared to other carotenoids like beta-carotene and alpha-tocopherol (Imran, 2020). This antioxidant activity is particularly valuable during menopause, marked by increased oxidative stress and cellular damage

One significant benefit of lycopene supplementation during menopause is its potential to support cardiovascular health. Lycopene demonstrates antioxidant, anti-inflammatory, and lipid-modulating effects and anti-aggregative, anti-hypertensive, and anti-atherosclerotic properties (Mozos, 2018). These mechanisms collectively contribute to its cardioprotective effects, which become increasingly relevant as women undergo hormonal changes during menopause.

Furthermore, lycopene has shown promise in improving vascular function and addressing metabolic syndrome components, offering potential benefits for menopausal women (Imran, 2020). Studies have indicated that postmenopausal women consuming lycopene-rich products can significantly reduce their cardiovascular risk within a relatively short period (Sesso et al., 2003, cited in Mozos, 2018). By incorporating lycopene into menopause supplements, it may be possible to support vascular health and minimize the risk of cardiovascular disorders that tend to increase during this life stage.

Lycopene's influence extends beyond cardiovascular health due to its role in diabetes and cancer. Research suggests that lycopene supplementation positively impacts metabolic markers and potentially reduces the risk of major cardiovascular events (Mozos, 2018). Furthermore, investigations into its anticancer properties have yielded promising results (Imran, 2020).

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Benefits

• Antioxidant
• Cardiovascular support
• Improve exercise performance
• Protective effect on liver and kidney (Chen, 2021)
• Improving cognitive function(Chen, 2021)

A nutritious vegetable that contains beneficial compounds known as betalains and nitrates. Betalains, such as betanin, act as powerful antioxidants and may reduce the risk of certain cancers, cardiovascular diseases, and liver and kidney damage. They also exhibit antitumor properties by inhibiting cell growth and promoting cell death. Nitrates in beetroot are associated with improved blood lipids, glucose levels, and blood pressure in chronic diseases. Beetroot juice, rich in nitrates, is often consumed to enhance athletic performance and reduce the risk of cardiovascular diseases.

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Beetroot contains vital ingredients that have demonstrated efficacy in support of chronic diseases (including cardiovascular and cerebrovascular), cancer, diabetes, and chronic respiratory dysfunction. Betalains, such as betanin and nitrates, are among the bioactive phytonutrients found in beetroot (Chen, 2021).

Betalains, particularly betanin, have been identified as potent antioxidants (Chen, 2021). Studies have shown that betalains may mitigate the risk of certain cancers and cardiovascular and cerebrovascular diseases and protect against liver and kidney damage (Kavitha et al., 2013 cited in Chen, 2021). The regulatory effect of betalains on peroxidation, achieved through scavenging lipid free radicals and inhibiting peroxidase, nitrite-induced oxidase, and human low-density lipoprotein, further contributes to their antioxidative properties (Allegra et al., 2007; Chen, 2021).

Additionally, betalains have exhibited antitumor activity by impeding cell proliferation and angiogenesis and inducing cell apoptosis and autophagy. Whereas nitrates have been associated with reducing blood lipids, glucose, and blood pressure in chronic diseases. The specific role of nitrates in managing hypertension and hyperglycaemia is yet to be established. Nevertheless, studies have suggested that beetroot, rich in nitrates, has the potential to enhance athletic performance and alleviate muscle soreness in specific exercise contexts (Chen, 2021). Many individuals consume fresh beetroot juice as a source of nitrate supplementation to positively impact physiological responses and reduce the risk of cardiovascular and cerebrovascular diseases (Webb et al., 2008; Chen, 2021).

Considering the extensive range of bioactive phytonutrients found in beetroot, including betalains, nitrates, polyphenols, phenolic compounds, vitamin C, and vitamin E (Chen, 2021; Apak et al., 2004), it is evident that beetroot offers a rich source of antioxidants. This antioxidant capacity holds promise for supporting menopausal health.

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Benefits

• Antioxidant
• Cardiovascular Support

Derived from grape seeds, holds great potential as a key ingredient in menopause supplements. It is rich in antioxidants, including proanthocyanidins and flavonoids, which help counteract oxidative damage associated with menopause. Grapeseed extract also supports cardiovascular health by positively influencing glucose levels, maintaining optimal cholesterol levels, and improving blood flow. Additionally, it shows promise in protecting against peptic ulcers.

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Grapeseed extract, derived from grape (Vitis vinifera) seeds, holds tremendous promise as a key ingredient in menopause supplements. While human studies on grapeseed extract and menopause are limited, emerging research highlights its remarkable antioxidant properties, cardiovascular support, and potential for menopausal symptoms.

Rich in proanthocyanidins, flavonoids, and complex phenols like tannins, grapeseed extract offers a wealth of bioactive compounds (Bharat, 2020). Flavan-3-ols, including catechins, epicatechins, and other phenolic compounds like gallic acid and protocatechuic acid, contribute to grapeseed extract's antioxidant and health-supporting properties (Bharat, 2020).

One of the standout qualities of grapeseed extract is its potent antioxidant activity. Through the scavenging of superoxide radicals, grapeseed extract safeguards against oxidative damage, a common concern during menopause (Bharat, 2020). In laboratory studies, proanthocyanidins in grapeseed extract have demonstrated potent antioxidant capabilities, neutralizing reactive oxygen and nitrogen species. These compounds also modulate immune function, inhibit platelet activation, and induce the release of nitric oxide, promoting vasodilation (Bharat, 2020). By harnessing these antioxidant effects, grapeseed extract may help counterbalance the oxidative stress associated with ageing and menopause.

Beyond its antioxidant prowess, grapeseed extract exhibits significant potential in supporting cardiovascular health—an essential aspect of menopause. Some studies suggest that grapeseed extract possesses anti-diabetic properties and positively influences glucose homeostasis. Notably, in female rats, grapeseed extract has shown promise in regulating glucose levels. Moreover, specific oligomeric structures within grapeseed procyanidin extracts are known to activate insulin receptors, enhancing glucose uptake (Bharat, 2020).

Animal studies further indicate that grapeseed proanthocyanidins may impede the progression of atherosclerosis and help maintain optimal low-density lipoprotein (LDL) cholesterol levels—promoting a healthy cardiovascular system (Bharat, 2020; Gupta, 2020). Grapeseed extract's anti-platelet properties offer another avenue of cardiovascular support, potentially reducing the risk of blood clots and improving overall blood flow (Bharat, 2020). Additionally, research suggests that grapeseed extract may regulate blood pressure, particularly in individuals with metabolic disorders (Gupta, 2020).

Interestingly, grapeseed extract shows promise in protecting against peptic ulcers (Bharat, 2020). The abundance of proanthocyanidins and other phenolic compounds in grapeseed extract may help alleviate the discomfort associated with peptic ulcers (Bharat, 2020).

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Benefits

• Antioxidant
• Eye health
• Boost Gut Health

Found in animal-based foods and fruits/vegetables. It supports vision, skeletal development, immune function, and more. Its antioxidant properties help protect against cell damage, especially in the eyes. Vitamin A also plays a role in skin health, aiding wound healing and maintaining a healthy gut. Recent studies suggest it may contribute to glucose control and even have anti-cancer properties.

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Vitamin A, in the form of retinoids, is a biologically active nutrient known for its essential roles in vision, skeletal development, and maintaining epithelial tissues (Osiecki, 2010). It is crucial in various physiological functions, including vision, gene expression, reproduction, embryonic development, growth, and immune function. The primary sources of vitamin A are retinol from animal-based foods and pro-vitamin A carotenoids from fruits and vegetables (Pham, 2021).

One of the key properties of vitamin A is its antioxidant activity, which helps protect against oxidative stress. It acts as an electron acceptor and donor, vital in maintaining cellular health (Olson, 1996). Additionally, vitamin A is associated with eye health, particularly in conjunction with lutein and zeaxanthin, where it supports age-related macular degeneration (Moeller et al., 2014).

Vitamin A also plays a significant role in skin health, particularly wound healing. It stimulates epithelial growth, fibroblasts, granulation tissue, angiogenesis, collagen synthesis, epithelialization, and fibroplasia, all crucial processes for proper wound healing (Zinder, 2019). Furthermore, vitamin A is involved in maintaining gut health. It supports mucin production, cell growth, and cell differentiation in the gut, essential for maintaining the normal barrier function of the intestines. Vitamin A status can also impact the gut microbiome through its effects on the intestinal mucosal barrier (Pham, 2021).

Recent research has highlighted the potential role of vitamin A in glucose control. Pancreatic vitamin A levels are critical for retinoid signalling and normal pancreatic control of glucose (Zinder, 2019). Moreover, vitamin A has shown promising anti-cancer properties. Retinoic acid, a vitamin A derivative, has demonstrated the ability to induce alterations in epigenetic modifications, which can affect cell phenotype (Bar El-Dadon et al., 2016). These findings suggest that vitamin A may have implications for cancer prevention and treatment, although further research is needed to understand its potential in this area entirely.

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Benefits

• Antioxidant
• Anti-inflammatory
• Reduce High blood pressure

Also known as pyridoxine, has a wide range of benefits for our health. It is known to reduce anxiety and address brain dysfunction caused by low levels. This vitamin also acts as an antioxidant, protecting our cells from damage. Studies suggest that vitamin B6 may play a role in cardiovascular health by reducing inflammation and lowering blood pressure. It also produces neurotransmitters that regulate mood, appetite, and cognitive function. For menopausal women, vitamin B6 may help alleviate symptoms such as anxiety and hot flashes.

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Vitamin B6, or pyridoxine offers numerous benefits, including reducing anxiety and addressing brain dysfunction associated with low levels. The vitamin has been recognised for its anti-stress properties and has shown potential in other areas, such as anti-cancer and anti-inflammatory effects. Moreover, vitamin B6 is an antioxidant, reducing oxidative stress and promoting overall health (Hellmann, 2010).

Research suggests that vitamin B6 may have implications for cardiovascular health. Mild vitamin B6 deficiency is associated with inflammation-related diseases, including cardiovascular disease (CVD). Studies have shown an inverse relationship between vitamin B6 levels and inflammatory markers, highlighting a potential link between impaired vitamin B6 status and increased risk of CVD through inflammation. Additionally, vitamin B6 is known to reduce high blood pressure, and supplementation with the vitamin has demonstrated a beneficial role in hypertension management.

Regarding mental health, vitamin B6 is involved in the biosynthesis of neurotransmitters such as serotonin, dopamine, and γ-aminobutyric acid (GABA). These neurotransmitters are critical in regulating mood, appetite, cognitive functions, blood pressure, and neuronal excitability. Low levels of vitamin B6 are generally associated with depression and brain dysfunction, so many regard it as an "anti-stress" agent (Hellmann, 2010). Furthermore, vitamin B6 may potentially reduce anxiety in older women (McCabe et al., 2017).

Studies have also suggested a link between vitamin B6 and cardiovascular disease risk reduction. Increased daily intake of vitamin B6 through supplementation is associated with a significant reduction in the number of affected patients with coronary heart disease (CHD) and non-fatal myocardial infarction (MI). Vitamin B6 supplementation has also shown promise by effectively lower blood pressure (Hellmann, 2010).

Furthermore, recent research has unveiled the potent antioxidant ability of vitamin B6. Studies conclude it can efficiently quench reactive oxygen species, demonstrating antioxidant properties comparable to carotenes and tocopherols (Hellmann, 2010).

In addition to its general benefits, vitamin B6 offers specific advantages for menopausal women. Vitamin B6 plays a crucial role in synthesising neurotransmitters, such as serotonin, which regulate mood and emotional well-being (Hellmann, 2010). By ensuring an adequate intake of vitamin B6, menopausal women may potentially reduce anxiety, alleviate symptoms of depression, and support overall mental health.

Menopausal women also frequently experience hot flushes and night sweats, disrupting sleep and overall comfort. Vitamin B6 may positively impact hormonal balance, potentially helping regulate these symptoms (Unfer et al., 2004). While further research is needed to fully understand the mechanisms and dosage requirements, vitamin B6 supplementation may offer relief from menopausal symptoms and contribute to an improved quality of life during this transitional phase.

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Benefits

• Antioxidant
• Promote gut health
• Cognitive function

An important antioxidant that helps protect our cells from damage. It has various benefits for our health, although its specific effects during menopause are still being studied. Vitamin E may significantly reduce the risk of age-related macular degeneration, a condition that affects the eyes. It also has potential implications for gut health by influencing the balance of beneficial bacteria. Vitamin E has been linked to depression and anxiety, and while more research is needed, it shows promise as a potential intervention. The relationship between vitamin E and cognitive function is complex, and its role in preventing osteoporosis requires further investigation.

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Vitamin E, a fat-soluble dietary antioxidant, plays a crucial role in plasma membrane repair, as highlighted by Pham (2021). Absorption of vitamin E from the intestinal lumen relies on biliary and pancreatic secretions.

One of the primary benefits of vitamin E is its antioxidant properties. Alpha-tocopherol, a form of vitamin E, functions as a peroxyl and alkoxyl radical scavenger in lipid environments, thereby inhibiting lipid peroxidation in lipoproteins and membranes, particularly in nervous tissues (Traber, 2008). Generous dietary intake of vitamin E has been associated with a decreased incidence of chronic diseases, reinforcing its importance (Traber, 2008).

While the impact of vitamin E on specific aspects of menopause may be inconclusive, some areas show promise. Regarding eye health, Evans (2017) suggests that vitamin E supplementation may have a modest effect on the chances of developing age-related macular degeneration. Furthermore, studies have revealed a potential association between vitamin E intake and the gut microbiome (Pham, 2021) found that higher vitamin E intake was linked to a decrease in Proteobacteria, a phylum known to contain pathogens and possess pro-inflammatory properties. Additionally, tocopherols, a component of vitamin E, exhibit antimicrobial activity, which may influence the gut microbiome by altering its redox potential (Pham, 2021).

Depression is another area of interest in the context of menopause. Lower serum levels of antioxidants, including vitamin E, have been implicated in depression and anxiety. While the efficacy of vitamin E supplementation in alleviating depression remains inconclusive, it shows promise as an intervention (Lee, 2022).

The relationship between vitamin E and cognitive function is complex. Human observational epidemiological studies indicate a potential inverse correlation between vitamin E levels/intake, cognitive decline, and the risk of developing dementia. It is important to note that various forms of vitamin E may exhibit distinct biological functions (Boccardi, 2016).

Regarding bone health, the evidence for vitamin E's role in osteoporosis prevention is less compelling. While oxidative stress may interfere with bone formation activity and contribute to osteoporosis, the effects of vitamin E on bone remodelling in perimenopausal women have yielded mixed results. Some observational studies have suggested a potential benefit of vitamin E intake, particularly in individuals with low levels of vitamin E. However, intervention studies, especially randomized controlled trials, are needed to establish a causal relationship between serum vitamin E levels, bone mineral density, and hip fracture risk in perimenopausal women (Guralp, 2014).

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Benefits

• Bone health
• Muscle homeostasis
• Vascular health

A vital nutrient with several essential roles in our body. One of its primary functions is to support bone health by helping with bone mineralisation and increasing bone strength. Studies have shown that vitamin K supplementation can improve bone density and reduce the risk of fractures, especially in postmenopausal women. Vitamin K is also beneficial for muscle health, as it promotes the growth and function of muscle cells. Additionally, it plays a role in maintaining healthy blood vessels by preventing calcium build-up in arterial walls.

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Vitamin K is a crucial nutrient that plays a significant role in various physiological processes. One of its essential properties is its involvement as a cofactor in the carboxylation of osteocalcin (OC), which can bind with hydroxyapatite, thus promoting bone mineralisation and increasing bone strength (Ma, 2022). The carboxylation process facilitated by vitamin K is essential for the proper functioning of OC in bone health.

One of the key benefits of vitamin K is its positive impact on bone health. Several studies have demonstrated that vitamin K supplementation leads to higher bone mineral density (BMD) and a reduced risk of fractures in postmenopausal women (Ma, 2022). Vitamin K promotes bone mineralisation and reduces bone reabsorption, contributing to overall bone health (Villa, 2016). Moreover, in bone tissue, vitamin K has been shown to increase osteoblastogenesis (the formation of new bone cells) while decreasing osteoclast formation and function (Alonso, 2012).

In addition to its role in bone health, vitamin K is also involved in muscle homeostasis. Research suggests that vitamin K is associated with increased satellite cell proliferation and migration in muscle tissue (Alonso, 2021). Furthermore, it may play a role in muscle energy metabolism, highlighting its importance in maintaining muscle health and function.

Vascular health is another area where vitamin K demonstrates its benefits. Vitamin K reduces arterial calcium deposits and calcification (Villa, 2016). Promoting the carboxylation of vitamin K-dependent proteins (VKDPs), such as matrix Gla protein (MGP), helps prevent the undesirable accumulation of calcium in arterial walls. This mechanism contributes to maintaining healthy blood vessels and overall vascular health.

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