Last Updated on December 17, 2022 by Tina Liu
Menopause is the stage in a woman’s life when menstruation ceases and pregnancy is no longer possible. Menopause is most commonly associated with women aged 45-55 years old (the average age for menopause is 51), but it can sometimes affect women who are younger or older.
Low hormone levels caused by this condition can lead to a host of well-known symptoms, including hot flashes, night-sweats, and weight gain. However, it’s not as commonly known that menopause can also cause joint pain.
Our joints stay healthy and flexible in large part because of estrogen, but when decreased estrogen levels occur because of menopause it can result in joint stiffness and pain. This joint pain can affect everything from your hands, knees, neck, shoulders, elbows and elsewhere.
What Causes Joint Pain During Menopause?
Low estrogen levels can lead to a number of uncomfortable symptoms in the body. These reduced levels of estrogen can impact your cartilage, as well as bone growth – both of which can result in inflammation and pain.
Additionally, women are prone to develop osteoarthritis during menopause, especially in the hands. Osteoarthritis occurs from wear and tear of the joints (unlike rheumatoid arthritis, which is an autoimmune condition).
You may also experience new pain and stiffness from previous injuries during menopause. Menopause can suddenly bring back pain from an old injury that may have not caused you problems for years.
The Best Supplements For Menopause Joint Pain
So what can you do to help combat the effects of menopause on your joints? There are quite a few all natural supplements that work quite well to do just that – plus, they are generally affordable and come with few (if any) side effects.
Here are my top 9 suggestions for the best menopause joint pain supplements to help you ease your aches and pains.
1. Glucosamine & Chondroitin Sulfate
Taking a combination of glucosamine and chondroitin-sulfate is an excellent way for all women suffering from joint pain to get relief, particularly from knee pain. Glucosamine has been shown to have some protection against knee arthritis in as much as 70% of people.
This supplement is able to nourish damaged joint cartilage. Studies indicate that glucosamine sulfate eases joint pain, improves movement, and reduces joint damage due to osteoarthritis.
Research has shown that chondroitin sulfate is able to suppress inflammation in the body. Like glucosamine, it has also been shown to slow down or prevent the progression of joint damage.
According to clinical studies, joint health can be greatly improved by supplementing with doses of glucosamine at 1500 mg and chondroitin at 1200 mg.
2. MSM (Methylsulfonilmethane)
MSM is a compound rich in organic sulphur and found naturally in plants, animals and humans. MSM lowers inflammation in the body, which reduces joint inflammation and increases flexibility.
Doses of up to 6 g of MSM supplementation per day have been shown to decrease pain, enhance joint function and relieve stiffness. However, research on the long-term effects are still needed.
3. Vitamin D3
VitaminD3 (cholecalciferol) is definitely on of the best supplements for menopause joint pain and for the general wellbeing of the musculoskeletal system. Cholecalciferol, which is a natural form vitamin D, is produced by the body when the skin is exposed to the sun’s ultraviolet rays. Vitamin D is technically not a vitamin, but a pro-steroid hormone.
Low Vitamin D levels have been linked to increased pain in knee and hip joints. Unfortunately, most people in general over the age of 50 have low levels of vitamin D.
You might start with 1,000-2,000 IUs of vitamin D per day if you are experiencing joint pain. You can also have your doctor test your vitamin D levels.
4. Omega – 3 Fatty Acids
Arthritis, which is caused by inflammation of the joints, is one of the most common causes of joint pain. Studies have shown that Omega-3 fatty acids, particularly DHA and EPA, can help prevent inflammation of the joints.
Joint pain can be reduced by consuming 1-3 g total of EPA and DHA combined, according to research. Additionally, doses of Omega 3 Fatty Acids in amounts between 2-4 g have been proven to decrease pain due to the following conditions:
- Rheumatoid arthritis
- Depression
- Fibromyalgia
- Neuropathic pain
- Menstrual cramps
5. Turmeric
Turmeric is a traditional Indian spice containing a potent compound called curcumin. One of the most prominent benefits of turmeric lies in its ability to reduce inflammation due to curcumin’s anti-inflammatory properties.
Estrogen levels drop during menopause, leading to joint pain and stiffness for some women. However, the decrease in inflammation that turmeric provides may help ease stiffness and joint pain.
Turmeric is a type of phytoestrogen (which is a plant source of estrogen) and may help to balance hormones, further easing symptoms.
6. Ginger
Ginger is known to have anti-inflammatory and anti-cancer properties, and can also be used to treat atherosclerosis.
The same compounds that give ginger its strong, tangy flavor are also responsible for its anti-inflammatory effects. Besides taking ginger supplements, you can grate fresh ginger root and add it to a large number of dishes, or chop it up and brew it in hot water as an herbal tea.
Ginger can be taken in daily doses of 3 g.
7. SAMe
SAMe (S-adenosyl-L-methionine) is an amino acid that is produced by the body naturally. However, aging, diet, and other factors may cause a decrease in SAM-e levels. SAMe supplementation has been shown to improve joint function, decrease the inflammation of arthritis, and is well known as a natural treatment for depression.
Among the most popular uses for SAMe include the treatment of the following conditions:
- Liver cirrhosis
- Depression
- Osteoarthritis
- Joint pain and function
- Fibromyalgia
This supplement can be fairly expensive and doses vary from 400-1200mg per day. While it is generally safe to take with little-to-no side effects, this supplement should be avoided by anyone suffering from bi-polar disorder or schizophrenia.
8. Calcium
As we age, the body’s ability to remove old bone and to build new bone both become slower. On top of that, calcium absorption is reduced as well.
It’s estimated that women lose an average of up to 10% of their bone mass during the first five years of menopause. Therefore, it’s very important to ensure you’re getting a higher level of calcium in your body, especially during menopause.
You can reduce your risk of developing osteoporosis during menopause by aiming for 1,200-1,500 mg of calcium intake every day. This equals around 3-4 servings of dairy food.
9. Magnesium
Magnesium is critical for the absorption and utilization of both vitamin D and calcium, which are both vitally important for bone health. Your bones also store magnesium, and when needed, magnesium is transferred from the bones to the bloodstream.
Therefore, maintaining sufficient magnesium levels is essential for preventing bone loss.
Conclusion
As we age, most people will experience inevitable wear on their joints and tendons. However, this can be exacerbated by menopause. You can reduce joint pain and stiffness by taking the appropriate vitamins and supplements and eating a healthy diet that is anti-inflammatory.
It’s important that you inform your doctor about any supplements you’re taking, as they can sometimes interact with prescriptions medications.
See Also: The Best Supplements for Menopause
Nutrition expert. Blog writer. Health enthusiast.
