Reported depression and anxiety are common in women during menopause, as changing hormone levels become difficult to manage. For many women experiencing menopause symptoms, the mental hardship can be the most life-altering and difficult to manage. At Key, we have researched natural supplements which can support your body and help balance feelings of depression and anxiety.
*A note: if you experience low mood for more than two weeks, or have thoughts of self-harm, you should speak to your doctor immediately.
When it comes to menopause, mood swings are more openly discussed – they’re common in women going through perimenopause and menopause – but sometimes those mood swings escalate into more serious conditions, and those symptoms are too rarely discussed: anxiety, panic attacks, and depression.
Changes in hormone levels may influence neurotransmitters. That and the likes of hot flashes can disturb your quality of sleep, which can, in turn, lead to increased anxiety. It’s very important to speak to your doctor regularly, of course, especially if you experience symptoms of depression daily for more than two weeks. Your doctor will be able to discuss your options and rule out any other medical conditions.
And it’s a good idea to look at your diet too, to best manage any lingering mood swings and to keep your body and mind strong and healthy. A poorly functioning gut, for example, can make fluctuating hormones worse.
The best supplements for depression and anxiety during menopause
Studies examining the link between nutrients and the brain have identified several nutrients that could help even out your mood. We’ve included the top seven below. All of them are included in your Key for Menopause Essentials Blend!
Folate
Often known as folic acid or B9, folate helps support serotonin regulation. Serotonin passes messages between the nerve cells and helps the brain manage a variety of functions, from determining mood to regulating social behaviour. Folate and B12 are often combined to treat depression. We’ve included the branded ingredient Folate Quatrefolic as part of your Essentials Blend.
Iron
Iron an important role in the body transporting oxygen to supporting energy levels and aiding muscle strength. Low levels of iron can lead to feelings of fatigue and low mood. Iron deficiency is more common in women than men, especially women of childbearing age. Keeping enough iron in the body is important as fatigue, apathy, and mood changes associated with iron deficiency can often lead to depression. We’ve included Iron as Lipofer in your Essentials Blend, which is more easily absorbable than other forms of iron.
Magnesium
Magnesium is a mineral that plays more than 300 roles in maintaining and protecting the body’s health. In fact, magnesium is a common element in homeopathic remedies for balancing moods. Deficiency can cause irritability, fatigue, confusion, and stress. Magnesium also helps in the development in serotonin, which helps you feel happy.
Vitamin B6
Vitamin B6 aids the production of neurotransmitters and helps to regulate the brain function, which in turn helps the emotions. A deficiency can cause short-term anaemia, a weakened immune system, confusion, and depression. Vitamin B6 is also useful for women suffering with premenstrual tension or premenstrual depression.
Vitamin B12
Is essential for the creation of red blood cells and nerves. Low levels can cause fatigue, depression and sometimes paranoia. It’s naturally found in meats, eggs, and animal-by products, meaning vegetarians and vegans may have an increased risk of the deficiency.
Vitamin D
Helps to regular cell growth, plays an important role in helping the immune system. Low levels of vitamin D have been linked to depression in both men and women.
Zinc
Plays an important role in supporting a heathy immune system and helping the body to protect the gut from damage. If you have low levels of zinc in the diet you may find your immune system is weaker, you may lose your appetite, suffer with anaemia or hair loss, and depression. Vegetarians need 50% more zine than non-vegetarians due to the body’s lower rate of absorption. Zinc can improve the response of antidepressants whilst reducing the side effects association with the medication.
A balanced diet is important for optimum health. You can find lots of gorgeous nutrients in the food you eat and should be adding these to your daily diet. Remember that if your symptoms are impacting your daily life, you should talk to a health professional.
