During menopause, hormone levels fluctuate. This can lead to various symptoms (see "About Menopause and Perimenopause"). "Plant-based hormones" can help rebalance hormone levels.
Phytochemicals that resemble female sex hormones are found particularly in fennel, wild yam, hops, and pomegranate.
Since there can often be confusion regarding terminology, we have listed and explained the most important terms here:
- IsoflavonesandLignansare secondary plant compounds from the group ofphytoestrogens. They resemble the body's own hormone estrogen in structure and effect, which is why the term "plant-based hormones" is derived from them.
- Flavonesare the overarching group offlavonoidsand also belong to the group of phytoestrogens. These are secondary plant compounds that also resemble the body's own hormone estrogen in structure and effect, but to a weaker extent. In addition to their antioxidant properties, which can protect the human body from free radicals, they are also said to have properties that can reduce the risk of cancer, cardiovascular diseases, and cholesterol, as well as positively impact the immune system.
- Diosgeninis a plant-based active ingredient and a distant precursor of the human hormone progesterone.
About Maca
Maca is also known as the "miracle tuber" from the Andes, where it is known as one of the oldest cultivated plants in Inca folk medicine. It belongs to the cruciferous family and is a good source of nutrients. It contains many proteins, omega-3 fatty acids, iron, iodine, manganese, phosphorus, sulfur, zinc, calcium, and vitamins. Due to isoflavones (phytoestrogens), Maca can be used to treat all symptoms related to female reproductive hormones. It supports hormonal imbalance and well-being. Maca is said to have a positive effect on inner restlessness, sleep disorders, and hot flashes. The tuber is also said to stimulate sexual desire.
About Flaxseed
Flaxseeds are the largest source of so-called plant lignans, which resemble female estrogen and are supposed to balance estrogen levels. The lignans in flaxseed can work in both directions, breaking down too much estrogen and supporting too little. This can reduce hormone fluctuations and the resulting symptoms such as hot flashes, night sweats, and mood swings. In addition, flaxseeds are rich in fiber, which is highly recommended for a fiber-rich diet during this stage of life.
About Fennel
Fennel was used as a medicinal plant in antiquity. It can be used in many ways and is a vegetable, spice, and medicinal plant all at once. In 2009, it was named the medicinal plant of the year. Fennel tea is often used for bloating and is even given to infants. Fennel seeds are used in medicine for gastrointestinal complaints, digestive problems, bloating, and fullness. It is also used for throat and pharynx inflammations. Fennel has a high content of phytoestrogens and is also free of side effects. A study from 2017 showed that fennel can be used for the following menopausal symptoms: fatigue, anxiety, hot flashes, vaginal dryness, insomnia, joint and muscle pain. An improvement was observed after only two weeks of fennel intake. This makes fennel seeds a very attractive companion for the well-known and often very bothersome symptoms associated with menopause.
About Wild Yam
Wild yam is a tuber that is a staple food in Africa and South America, comparable to the potato. It has a high starch content, contains fiber, and many other valuable micronutrients, such as vitamins C, B1, B2, B3, B5, B6, and B9, potassium, calcium, magnesium, zinc, manganese, iron, and copper. It also contains many antioxidants and can be described as a true superfood. An important ingredient, especially with regard to menopause, is diosgenin, a precursor of the human hormone progesterone, which counteracts estrogen dominance and regulates the unbalanced hormone balance during menopause. Thousands of years ago, indigenous peoples used wild yam to treat menstrual pain or labor pain. The tuber also has anti-inflammatory effects and is used for colds, inflammations, rheumatism, and arthritis. Yam has antispasmodic effects and has a positive effect on stress and inner restlessness. The high phosphorus content is important for bone strength, teeth, and cells. In addition, diosgenin has a positive effect on memory performance.
About Passionflower
Passionflower is a flowering plant that comes from North, South, and Central America. Passionflower extract inhibits inner restlessness, overworked nerves, and promotes better sleep. The plant is known for its anxiety-relieving properties. While it has long been used as a medicinal plant in its homeland, it was discovered as a medicinal plant in Europe in the mid-20th century. Passionflower contains flavonoids (secondary plant compounds) belonging to polyphenols, which have an antioxidant effect. In addition, the plant has a direct effect on a neurotransmitter in the brain that prevents restlessness and tension.
About Pomegranate
Pomegranate is also known as a symbol of fertility and has a positive effect on body and mind, which has been proven in many studies. It contains iron, calcium, vitamins B, C, and E. It is also rich in antioxidants, has anti-inflammatory effects, and can have a positive effect on cardiovascular diseases. Pomegranate peel, as we use it, also contains flavonoids (polyphenols), which help lower cholesterol levels. The fruit contains isoflavones or so-called phytoestrogens (plant hormones with estrogenic effects) and is used in menopause for its hormone-regulating support. Symptoms such as hot flashes or mood swings can also be alleviated.
About Hops
Hops are a genus of plants in the hemp family and can be found as perennials in the Northern Hemisphere. Long before hops were used as a beer ingredient, they became known as a medicinal plant. Hops have sleep-promoting and calming properties, which are very beneficial for menopausal symptoms. They are rich in the bitter substances humulone and lupulone and contain flavonoids as well as a relatively large amount of isoflavones (plant hormones with estrogenic effects), also called phytoestrogens, which can affect the female hormone balance. Flavonoids belong to the group of polyphenols (secondary plant compounds), which have a positive effect on human health - they lower the risk of certain types of cancer, have a positive effect on the immune system, and are antioxidant. In addition, the intake of hop extract is said to relieve symptoms such as hot flashes. Hops are also considered antibacterial, appetite-stimulating, and digestive.
About Vitamin B6
The entire fat metabolism, the immune system, the nervous system, and the hormonal balance are controlled by vitamin B6, which also has positive effects on depression. In addition, it is
B6 is important for brain development, brain function, and supports the production of serotonin, which has a positive influence on mood, sleep, and well-being, especially regarding irritability.
Vitamin B6 contributes to:
- normal cysteine synthesis
- normal energy-yielding metabolism
- normal functioning of the nervous system
- normal homocysteine metabolism
- normal protein and glycogen metabolism
- normal psychological function
- normal red blood cell formation
- normal function of the immune system
- the reduction of tiredness and fatigue
- the regulation of hormonal activity
Symptoms of vitamin B6 deficiency:
- skin inflammation
- fatigue
- nerve irritation
Increased vitamin B6 requirement:
- pregnancy
- lactation
- high alcohol consumption
- certain medications
Vitamin B12
B12 is a multi-talent and performs vital bodily functions. It is involved in many metabolic processes, such as energy production, red blood cell formation, maintenance of nerve cells, DNA and RNA production, and cell division. B12, like B6, also supports the production of serotonin, the so-called happiness hormone, which contributes to general well-being and better mood. Both B vitamins are coordinated and work best together.
Vitamin B12 (cobalamin) contributes to:
- normal energy-yielding metabolism
- normal functioning of the nervous system
- normal homocysteine metabolism
- normal psychological function
- normal red blood cell formation
- normal function of the immune system
- the reduction of tiredness and fatigue
- normal cell division
Symptoms of vitamin B12 deficiency:
- anemia
- fatigue
- nerve disorders
Increased vitamin B12 requirement:
- elderly people
- vegetarians / vegans
- in certain diseases
About Vitamin C
Vitamin C supports the immune system and protects cells. It also acts like an energy boost, as it counteracts tiredness and exhaustion. Important in view of the lack of drive and fatigue during menopause. Women in menopause have an increased need for vitamin C. Vitamin C is a kind of bouncer. It is involved in many processes in our body. The human body cannot produce vitamin C itself. Our vitamin C comes from the natural extract of theAcerola cherry,the world's third-largest source of vitamin C.
Vitamin C is one of the most important vitamins and contributes to:
- normal function of the immune system
- the reduction of tiredness, as it is necessary for the production of adrenaline
- the protection of cells from oxidative stress
- normal energy-yielding metabolism
- normal functioning of the nervous system
- normal psychological function
- increased iron absorption
- normal collagen formation for the normal function of blood vessels, bones, skin, gums, teeth, and cartilage function
Increased vitamin C requirement:
- during pregnancy and lactation
- with regular and heavy physical exertion, especially in colder environments
- in smokers
- with a vegetarian and vegan diet
- during physical activity
About Vitamin D3
D3, also commonly known as the sunshine vitamin - is the only vitamin that can be produced in the skin itself with the help of sunlight. Nevertheless, vitamin D3 deficiency is common in our latitudes, as about 60% of our skin surface should be exposed to sunlight for at least 15-30 minutes - ideally without sunscreen. Vitamin D3 is important for strengthening a normally functioning immune system and is also recommended by the WHO* for the prevention of respiratory diseases. Dietary supplements cannot prevent COVID-19 diseases, but they can strengthen the immune system. According to one study, the mortality rate in COVID-19 diseases increases with increasing vitamin D deficiency - the mortality risk of patients with vitamin D deficiency increases 10-fold.
With regard to menopause, vitamin D3 can significantly alleviate hot flashes, exhaustion, depression, and vaginal dryness. It also has a positive effect on mood and well-being. In old age, female bone density decreases particularly. D3 is known to strengthen bone density, which is particularly important for osteoporosis prevention.
Vitamin D3 is one of the most important vitamins and contributes to:
- normal function of the immune system (physical defense)
- the maintenance of normal muscle function
- the maintenance of normal bones
- normal absorption/utilization of calcium
- the maintenance of normal teeth
- normal cell division
- normal growth and development of children's bones
- the reduction of the risk of falling. Falls are a risk factor for bone fractures
Increased vitamin D3 requirement:
- in children and elderly people
- in smokers
About Vitamin K2
Due to decreasing estrogen levels, bone density unfortunately steadily declines. Vitamin K has a positive effect on bone health. Studies show that a vitamin K2 deficiency can lead to weaker bones and an increased risk of bone fractures. K2 prevents excessive calcium deposits in the arteries and at the same time transports calcium into our bones, which makes it particularly valuable.
Vitamin K2 is one of the most important vitamins and contributes to:
- normal blood clotting
- the maintenance of normal bones
