Menopause is a natural stage in every woman’s life that signals the end of their menstrual cycles. But with this new stage comes some uncomfortable and sometimes unwelcome changes in your body. Along with common menopause symptoms like hot flashes and night sweats, more than half of all women also experience joint pain at some point during menopause. For 21% of women, this joint pain will continue and even become one of the more difficult side effects to deal with. Studies show this joint pain, also called arthralgia, may be related to many factors like genetics or just the natural aging process. But for most women, it has to do with fluctuating hormones during this “change of life,” so finding the best supplements for menopause joint pain can be helpful.
Table of Contents:
- Why Menopause Causes Joint Pain
- Best Supplements for Menopause Joint Pain
- Lifestyle Changes to Help Menopause Joint Pain
- When to Talk With Your Doctor about Menopause Joint Pain
- FAQs about Best supplements for menopause joint pain
- Conclusion
Why Menopause Causes Joint Pain
As your body goes through menopause and beyond, you’ll produce less estrogen. Researchers believe this decrease in estrogen is the biggest culprit in menopause-related joint pain. You may first begin to notice some pain and stiffness in your hands, wrists, hips, knees, and shoulders.
Experts think that because estrogen plays a role in regulating fluids that lubricate joints, a decrease in these hormones can cause an inflammatory response. This inflammatory response then leads to pain and discomfort and may even result in developing more severe conditions like osteoporosis and osteoarthritis. Thankfully there are things you can do to alleviate some, or all, of the discomforts that are associated with menopause-related joint pain. This includes some simple lifestyle changes, but for more intense cases, the best supplements for menopause joint pain can help as well.
Best Supplements for Menopause Joint Pain
It’s important to consult your doctor to first determine if menopause is, in fact, the cause of your joint pain. If so, and after examining what your dietary needs may be, your healthcare provider might recommend one or more of these supplements that have been found to bring relief from achy joints.
1. Omega-3 Fatty Acids
Omega-3 fatty acids, found in foods like salmon, mackerel, flaxseeds, and walnuts, are popular because of their potent anti-inflammatory properties. Studies show they may also help decrease joint pain and stiffness associated with menopause.
Women who took just 1,000mg of omega-3 fish oil supplements daily, for as little as 12 weeks, saw improvements in their overall menopausal symptoms – including joint discomfort. To really experience the full effects of omega-3s, doctors suggest incorporating them into your diet as much as possible, while taking supplements consistently.
2. Vitamin D
Vitamin D is crucial to keeping your bones healthy because it helps your body absorb calcium. When your estrogen levels drop during and after menopause, your risk of bone loss, leading to conditions like osteoporosis, increases. Doctors find that this can worsen existing joint pain.
However, by ensuring you’re getting enough vitamin D, through sun exposure or supplements as recommended by your doctor, this will aid in supporting good bone health and potentially reduce any menopause-related pain you’re having in your joints.
3. Calcium
Like Vitamin D, Calcium is extremely important for building strong bones and slowing down bone loss. But if your diet is lacking in this essential nutrient you may find that you need supplements to maintain healthy bone density as you go through menopause and beyond. Calcium can be found in dairy, leafy green veggies, fortified non-dairy milk, and of course in supplement form. Be sure to talk to your physician to make sure supplementing with calcium is right for your body.
4. Glucosamine
This chemical is a building block for cartilage which acts as a cushion between your joints. Many doctors believe that using glucosamine for menopause joint pain can provide significant relief, though it is typically recommended for people with osteoarthritis. Glucosamine is often paired with chondroitin, another supplement used for osteoarthritis. So finding the best supplements for menopause joint pain for you is a personal journey best traveled with the advice and guidance of a qualified physician.
5. Collagen
Most people associate collagen with healthy skin and nails. And while that’s certainly true, collagen is also a very important component of healthy cartilage. Some studies suggest this is true as it pertains to menopause because as women age their bodies have a harder time properly utilizing the collagen that is naturally found in their body.
Thankfully there are many options available to help boost these levels, with supplements like Vital Proteins Collagen Peptides, CVS Health Collagen Powder, and Ancient Nutrition Multi Collagen Protein appearing to be very beneficial to users. In one study, menopausal women who incorporated collagen supplements, like collagen hydrolysate, showed marked improvements in joint function as well as less pain in their joints. But these studies also determined that a well-balanced diet including foods naturally rich in this vital nutrient is most important. You can increase collagen naturally through your diet by including bone broth, fish, chicken, eggs, citrus fruits, berries, garlic, and leafy green vegetables.
6. Turmeric and Curcumin
Curcumin is what gives turmeric its vibrant yellow color, but it’s also been shown to act as a powerful anti-inflammatory. That makes these golden spices a powerhouse for people with arthritis or other inflammatory joint conditions.
In fact, according to one study participants experienced a noticeable decrease in their joint pain, with many saying curcumin worked even better than some NSAIDs at managing the pain.
7. MSM (Methylsulfonylmethane)
MSM occurs naturally in your body and works to protect the cartilage in your joints by decreasing inflammation. In one study, people over the age of 50 who added 1,200 mg of MSM supplements to their daily routine for 12 weeks found it brought relief from joint pain. Researchers found these supplements provided relief from stiffness, swelling, and pain.
While additional, smaller pilot studies have indicated even larger doses of up to 6,000 mg per day showed promising results with less pain.
Lifestyle Changes to Help Menopause Joint Pain
The best supplements for menopause joint pain coupled with certain lifestyle changes may significantly improve joint pain and overall discomfort:
| Lifestyle Changes | Description |
|---|---|
| Exercise | Regular physical activity is crucial for maintaining joint health during menopause. Doctors suggest at least 30 minutes of moderate activity on most days of the week to maintain a healthy weight and reduce inflammation in your body. Some exercises that can help keep joints healthy are:
|
| Eat an Anti-Inflammatory Diet | A diet rich in fruits, vegetables, and omega-3 fatty acids is proven to decrease joint inflammation. These are some things to consider adding to your diet to lessen inflammation in your body and potentially minimize, or alleviate, joint pain:
|
| Maintaining a Healthy Weight | Experts agree that maintaining a healthy weight is one of the best things you can do for your overall health at any stage of life, especially if you want to prevent joint pain. Being overweight or obese can add extra pressure and strain to your weight-bearing joints, like hips and knees. Talk with your doctor to determine a target weight that’s healthy for you and ask about things you can do to maintain this weight once achieved. |
When to Talk With Your Doctor about Menopause Joint Pain
Any time you experience a change in your health, or have concerns about symptoms, you should always reach out to your doctor. That’s especially true with new and persistent joint pain. While menopause is often the cause, especially if you’re between the ages of 45 – 55 and going through other symptoms associated with this “change of life,” these conditions can be an indication of something more serious that may require intervention and possibly prescriptions from a qualified health professional.
But with some simple life adjustments and knowing what the best supplements for menopause joint pain are, you can face this next stage in life head-on with confidence, and without the annoyance and distraction of stiff, painful joints.
FAQs about Best supplements for menopause joint pain
What supplements are good for menopausal joint pain?
Talk to your doctor if you think you’re deficient in certain nutrients or before you add supplements to your diet. That’s because, though many find relief, these options don’t work for everyone. For example, studies show that calcium supplementation doesn’t seem to change the risk of bone fractures.
Research shows some of the best supplements for menopause joint pain can include:
- Fish oil: Provides omega-3s, an essential fatty acid important to overall health.
- Collagen hydrolysate: May support cartilage health.
- Curcumin: An anti-inflammatory naturally found in turmeric.
How to stop aching joints during menopause?
Medical professionals suggest that in order to decrease aching joints you must move more. Exercise helps reduce stiffness, improves range of motion and helps control your weight which may help too. If exercising isn’t part of your normal routine start slow by taking a daily walk or consider things like gardening which can be a physical activity as well. Other lifestyle habits to incorporate into your day: eating anti-inflammatory foods and practicing things like yoga or meditation which help decrease overall stress.
What is the best natural remedy for menopause joint pain?
The number one natural remedy recommended by experts is movement. Whether that means traditional workouts, or light gardening, any type of increased movement is a good thing. Increasing your intake of leafy greens can be very beneficial, as well. Experts also believe that pairing increased movement with a healthy diet may produce noticeable relief from pain. While most find these two natural methods to be sufficient to control their symptoms, talking with your doctor before making drastic lifestyle adjustments, including dietary ones is the safest thing to do.
Conclusion
Experiencing aching, uncomfortable joints is quite common for women who are navigating through menopause. A decline in estrogen can result in uncomfortable symptoms. Finding the best supplements for menopause joint pain may be the right solution for some people, but you should always speak with a qualified medical professional first. That way they can address your specific health needs.
