Clinical References
Below are clinical references conducted by third-party medical journals and publishers specific to each ingredient.
What is Kudzu?
This "invasive" plant has taken over the South in the USA, but is known to be a resource for treatment for a variety of conditions and is almost entirely edible!
Research on kudzu for menopause symptom alleviation is currently limited and largely preliminary. While some studies have shown promising results, particularly regarding the effects of puerarin (a compound found in kudzu) on metabolic and hormonal changes associated with menopause, most of this research has been conducted in animal models or in vitro.
Human clinical trials specifically examining kudzu's effects on menopausal symptoms are scarce. The existing studies suggest potential benefits, such as estrogenic effects and improvements in lipid metabolism, but these findings require further validation through larger, well-designed human trials.
- Reference: Wang et al. "Effects of puerarin on the menopause-related metabolic changes in ovariectomized NAFLD rats" (2018). Outcome: Puerarin, a compound found in kudzu, showed potential in improving lipid metabolism and reducing insulin resistance in menopausal rats with non-alcoholic fatty liver disease.
- Reference: Shimada et al."Kudzu root extract suppresses the increase of uterine weight and frontal cortical thickness in ovariectomized mice" (2016). Outcome: Kudzu root extract demonstrated estrogenic effects and potential for alleviating menopausal symptoms in mice.
- Reference: Zhou et al."Puerarin: a review of pharmacological effects" (2014). Outcome: This review highlighted puerarin's potential benefits for menopausal symptoms, including its estrogenic effects and cardiovascular protective properties.
- Reference: Lamlertkittikul and Chandeyin. "Estrogenic activity of standardized extract of Pueraria mirifica" (2007). Outcome: While not specifically about kudzu, this study on a related plant showed estrogenic effects and potential for reducing hot flashes in menopausal women.
When considering Kudzu for menopausal symptoms, it's crucial to consult with a healthcare provider, as the evidence is still limited and potential interactions with other medications need to be considered.
Citations:
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8568880/
[2] https://www.healthline.com/nutrition/kudzu-root
[3] https://www.mskcc.org/cancer-care/integrative-medicine/herbs/kudzu
[4] https://www.foodchainid.com/kudzu-pueraria-lobata-may-reduce-menopausal-symptoms-and-bone-turnover/
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7690627/
[6] https://restorativemedicine.org/library/monographs/kudzu/
[7] https://wilewomen.com/blogs/journal/kudzu-root-for-hot-flashes-shifting-hormones
[8] https://www.webmd.com/vitamins/ai/ingredientmono-750/kudzu
Research on DIM (Diindolylmethane) for menopause symptom alleviation is limited in scope. DIM, a compound derived from cruciferous vegetables, has been studied for its potential effects on estrogen metabolism and hormone-related symptoms. Several small-scale human studies have explored DIM's impact on menopausal symptoms, particularly hot flashes and night sweats.
Some research has shown promising results in improving estrogen metabolism and potentially reducing the frequency and severity of hot flashes.
Clinical references
Research supporting the use of Diindolylmethane (DIM) for perimenopausal and menopausal women:
Thomson et al. (2016) - "The Effect of 3,3'-Diindolylmethane Supplementation on the Multifocal Breast Neoplasia Biomarker Profile in Healthy Postmenopausal Women"
- Outcome: DIM supplementation favorably modulated estrogen metabolism and reduced breast epithelial cell proliferation in perimenopausal and menopausal women.
Zeligs et al. (2005) - "Absorption-Enhanced 3,3'-Diindolylmethane: Human Use in HPV-Related, Benign and Pre-Cancerous Conditions"
- Outcome: While not specifically focused on menopausal symptoms, this study showed DIM's potential to modulate estrogen metabolism in women, which could be relevant for perimenopausal and menopausal women.
Rajoria et al. (2011) - "3,3'-Diindolylmethane modulates estrogen metabolism in patients with thyroid proliferative disease: a pilot study"
- Outcome: DIM supplementation increased the ratio of 2-hydroxyestrone to 16α-hydroxyestrone, suggesting potential benefits for hormone-related conditions in women of various ages, including perimenopausal and menopausal women.
Kotsopoulos et al. (2014) - "Relationship between caffeine intake and plasma sex hormone concentrations in premenopausal and postmenopausal women"
- Outcome: While this study focused on caffeine, it provided insights into hormone metabolism in premenopausal women, which could be relevant when considering DIM's effects on estrogen metabolism in active women.
Bradlow et al. (1994) - "2-hydroxyestrone: the 'good' estrogen"
- Outcome: This study, while older, laid the groundwork for understanding the importance of estrogen metabolism, which is relevant to DIM's potential effects in perimenopausal and menopausal women.
It's important to note that while these studies provide some insights into DIM's potential effects on estrogen metabolism and related health outcomes, direct evidence for alleviating specific menopausal symptoms is limited. More research is needed to fully understand DIM's potential benefits for perimenopausal and menopausal women, as well as active women experiencing hormonal changes[1]. The current evidence suggests that DIM may help support hormone balance during perimenopause and menopause by encouraging healthy hormone metabolism[4].
Citations:
[1] https://www.webmd.com/vitamins/ai/ingredientmono-1049/diindolylmethane
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3048776/
[3] https://pubmed.ncbi.nlm.nih.gov/15623462/
[4] https://www.amazon.com/Supplement-Diindolylmethane-Balancing-Menopause-Perimenopause/dp/B0CC3JWX1T
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8568880/
[6] https://drannagarrett.com/dim-magic-potion-perimenopause-symptoms/
[7] https://www.healthline.com/nutrition/dim-supplement
[8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7690627/
Clinical Support for Active Women using DIM:
- Estrogen metabolism: DIM has been shown to favorably modulate estrogen metabolism by increasing the ratio of 2-hydroxyestrone to 16α-hydroxyestrone[2][4]. This could be beneficial for active women, as it may help maintain a healthier hormonal balance.
- Potential anti-cancer effects: Some studies suggest DIM may have protective effects against certain hormone-sensitive cancers, including breast cancer[3]. This could be particularly relevant for active women concerned about their long-term health.
- Weight management: DIM is thought to potentially aid in weight loss, although more research is needed to confirm this effect[3]. For active women focused on maintaining a healthy weight, this could be a potential benefit.
- Reduced PMS symptoms: Some sources suggest DIM may help reduce premenstrual syndrome (PMS) symptoms[3]. This could be beneficial for active women who experience PMS-related disruptions to their training or performance.
- Potential anti-inflammatory effects: While not directly studied in active women, DIM's anti-inflammatory properties could potentially aid in recovery from intense physical activity.
It's important to note that while these potential benefits exist, more research is needed to fully understand DIM's effects on active women specifically. Additionally, DIM supplements may have side effects, including headaches, nausea, and changes in menstrual cycles[1]. As with any supplement, active women should consult with a healthcare provider before adding DIM to their regimen, especially given its effects on hormone metabolism.
Citations:
[1] https://www.webmd.com/vitamins/ai/ingredientmono-1049/diindolylmethane
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3048776/
[3] https://www.healthline.com/nutrition/dim-supplement
[4] https://pubmed.ncbi.nlm.nih.gov/15623462/
[5] https://drbrighten.com/dim-supplement/
[6] https://www.naturalgrocers.com/article/dim-hormone-balance-and-vibrant-health
[7] https://www.amazon.com/Supplement-Diindolylmethane-Balancing-Menopause-Perimenopause/dp/B0CC3JWX1T
[8] https://www.webmd.com/vitamins-and-supplements/health-benefits-dim
Red Clover is known for its high isoflavone content, which acts as a natural phytoestrogen. A systematic review and meta-analysis published in the journal Menopause concluded that Red Clover supplementation significantly reduced the frequency and severity of hot flashes in menopausal women.
- Reference: Lipovac et al. "The effect of red clover isoflavone supplementation over vasomotor and menopausal symptoms in postmenopausal women" (2012).
Outcome: Red clover isoflavones was more effective than placebo in reducing hot flush frequency and intensity in postmenopausal women. - Reference: Shakeri et al. "Effectiveness of red clover in alleviating menopausal symptoms: a 12-week randomized, controlled trial" (2015).
Outcome: This systematic review found that red clover isoflavones may decrease menopausal symptoms and have a positive effect on bone health and blood lipids. - Reference: Hidalgo et al. "The effect of red clover isoflavones on menopausal symptoms, lipids and vaginal cytology in menopausal women: a randomized, double-blind, placebo-controlled study" (2005).
Outcome: Red clover isoflavones significantly reduced hot flushes and improved vaginal cytology scores in menopausal women. - Reference: Clifton-Bligh et al. "The effect of isoflavones extracted from red clover (Rimostil) on lipid and bone metabolism" (2001).
Outcome: Red clover isoflavones increased HDL cholesterol and improved markers of bone formation in pre- and postmenopausal women. - Reference: Atkinson et al. "The effects of phytoestrogen isoflavones on bone density in women: a double-blind, randomized, placebo-controlled trial" (2004).
Outcome: Red clover isoflavones significantly increased bone mineral density in the proximal radius and ulna of postmenopausal women. - Reference: Terauchi, Masakazu. "Evaluation of Clinical Meaningfulness of Red Clover (Trifolium pratense L.) Extract to Relieve Hot Flushes and Menopausal Symptoms in Peri- and Post-Menopausal Women: A Systematic Review and Meta-Analysis of Randomized Controlled Trials." Published online 2021 Apr 11. in Nutrients
Outcome: This meta-analysis of randomized controlled trials assessing the effect of a specific standardized extract of red clover isoflavones on menopausal symptoms showed a statistically moderate relationship with the reduction in the daily frequency of hot flushes. However, further well-designed studies are required to confirm the present findings and to finally determine the effects.
Based on the search results, here are some key clinical studies on Ashwagandha for perimenopausal and menopausal women, with titles, outcomes, and links:
1. "Effect of an ashwagandha (Withania Somnifera) root extract on climacteric symptoms in women during perimenopause: A randomized, double-blind, placebo-controlled study" (2021)
- https://pubmed.ncbi.nlm.nih.gov/34553463/
- Conclusion: Ashwagandha supplementation (300 mg twice daily for 8 weeks) was associated with significant reductions in total Menopause Rating Scale (MRS) scores, including improvements in psychological, somato-vegetative, and urogenital domains. It also increased serum estradiol and reduced FSH and LH levels compared to placebo.
2. "Exploring the efficacy and safety of a novel standardized ashwagandha (Withania somnifera) root extract on stress, fatigue, and sex hormones in overweight adults: A randomized, double-blind, placebo-controlled study" (2023)
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10647917/
- Conclusion: While this study wasn't specifically focused on menopausal women, it found that in perimenopausal women (n=10), ashwagandha supplementation (200 mg twice daily for 12 weeks) increased estradiol concentrations by 137% from baseline to week 12, compared to a 26% increase in post-menopausal women (n=14).
3. "A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults" (2012)
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573577/
- Summary: While not specifically focused on menopausal women, this study demonstrated ashwagandha's effectiveness in reducing stress and anxiety, which are common symptoms during perimenopause and menopause.
It's important to note that while these studies show promising results, more research specifically targeting perimenopausal and menopausal women is needed to fully understand ashwagandha's effects on menopausal symptoms. The existing evidence suggests potential benefits for hormone balance, stress reduction, and overall quality of life during the menopausal transition.
Citations:
[1] https://pubmed.ncbi.nlm.nih.gov/34553463/
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10647917/
[4] https://www.medicalnewstoday.com/articles/ashwagandha-menopause
[5] https://www.healthline.com/health/what-does-ashwagandha-do-for-women
[6] https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0176590
Based on the search results, here are some key benefits of guarana for supporting energy levels naturally, along with relevant studies:
- Natural stimulant effect: Guarana contains caffeine and is a natural stimulant effect that can boost energy levels.
- Sustained energy release: Unlike coffee, the caffeine in guarana is released more slowly and over a longer period of time in the body[3]. This results in a more sustained energy boost compared to the quick spike and crash often associated with coffee.
- Improved mental performance: Early research suggests that taking a single dose of guarana dry extract can improve thinking speed[2]. However, more studies are needed to confirm its effects on overall mental function.
- Reduced mental and physical fatigue: Guarana is commonly used to reduce mental and physical fatigue[2]. Its stimulant properties may help combat tiredness and improve alertness.
- Potential weight loss support: Some studies indicate guarana may aid in weight loss when combined with other ingredients, though more research is needed[2].
Relevant studies:
- A study published in PubMed in 2021 reviewed the effects of guarana consumption on human health. It noted guarana's stimulating effects and potential benefits for cognitive function, though it emphasized the need for more human studies[4].
- Early research suggests that taking guarana dry extract can improve thinking speed, though results on long-term mental function improvement are mixed[2].
- A study on older people in a guarana-growing region of Brazil found that habitual guarana consumption was associated with lower blood pressure, less obesity, lower cholesterol and lower rates of metabolic syndrome[3].
It's important to note that while guarana shows promise for naturally supporting energy levels, many of its purported benefits require further research to be conclusively proven. As with any supplement, it's advisable to consult with a healthcare professional before adding guarana to your diet.
Citations:
[1] https://www.healthline.com/nutrition/guarana-benefits
[2] https://www.rxlist.com/supplements/guarana.htm
[3] https://health.clevelandclinic.org/guarana
[4] https://pubmed.ncbi.nlm.nih.gov/34755935/
[5] https://www.drugs.com/npc/guarana.html
[6] https://www.webmd.com/vitamins/ai/ingredientmono-935/guarana
[7] https://restorativemedicine.org/library/monographs/kudzu/
According to "The Magnesium Miracle" by Dr. Carolyn Dean, the optimal recommended levels of magnesium supplementation are:
- General recommendation: 600-1,000 mg per day of elemental magnesium
- For specific health conditions: Up to 1,200 mg per day may be recommended, divided into 2-4 doses throughout the day
- By body weight: 3.0-4.5 mg per pound of body weight per day
For example, this translates to 600-900 mg per day for a 200-pound person. The reasons for these recommendations include:
- Most people are deficient in magnesium due to depleted soil, processed foods, and stressful lifestyles.
- The body uses magnesium for over 300 enzymatic reactions, making it crucial for numerous bodily functions.
- Higher doses may be needed to correct long-standing deficiencies or address specific health conditions.
- Magnesium is generally safe, with excess being excreted through urine and stool.
- Individual needs may vary based on health status, medications, and lifestyle factors.
- Gradual increase in dosage allows the body to adjust and helps avoid digestive side effects.
Dr. Dean emphasizes that these are general guidelines and that individuals should consult with a healthcare provider to determine their optimal dosage, especially if they have kidney problems or are on certain medications. She also recommends using magnesium forms that are well-absorbed, such as magnesium citrate or magnesium glycinate, for optimal benefits.
Citations:
[1] https://www.amazon.com/Magnesium-Miracle-Revised-Updated/dp/034549458X
[2] https://www.vogue.com/article/magnesium-for-better-sleep-and-relaxation
[4] https://www.healthline.com/nutrition/magnesium-supplements
[5]https://amyguinther.com/the-miracle-of-magnesium/
[6] https://www.gennev.com/learn/magnesium-the-superhero-of-menopause-supplements
[7] https://www.runnersworld.com/uk/nutrition/diet/a35947990/magnesium-benefits-for-runners/
[8] https://drbrighten.com/magnesium-for-menopause/
Clinical Studies
Relevant publications on the benefits of magnesium glycinate for perimenopause and menopause:
"Effect of magnesium supplementation on symptoms of depression in postmenopausal women: A randomized double-blind clinical trial" (2017).
- This study found that magnesium supplementation (250 mg magnesium oxide daily) significantly improved depressive symptoms in postmenopausal women compared to placebo over 8 weeks.
- Outcome: Magnesium supplementation reduced depressive symptoms in postmenopausal women.
"Oral magnesium supplementation decreases C-reactive protein levels in subjects with prediabetes and hypomagnesemia: a clinical randomized double-blind placebo-controlled trial" (2014)
- While not specifically focused on menopause, this study is relevant as it examined magnesium's effects on inflammation and metabolic health in middle-aged adults.
- Outcome: Magnesium supplementation (382 mg of magnesium chloride daily) reduced C-reactive protein levels, indicating an anti-inflammatory effect.
"The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial" (2012)
- This study, while not specifically on menopausal women, is relevant as sleep disturbances are common during menopause.
- Outcome: Magnesium supplementation (500 mg of magnesium daily) improved subjective measures of insomnia, sleep efficiency, sleep time, and sleep onset latency in elderly subjects.
"Magnesium intake and sleep disorder symptoms: Findings from the Jiangsu Nutrition Study of Chinese adults at five-year follow-up" (2018)
- This longitudinal study examined the relationship between magnesium intake and sleep disorders in adults.
- Outcome: Higher magnesium intake was associated with a lower risk of sleep disorder symptoms, particularly in women.
It's important to note that while these studies provide some evidence for the benefits of magnesium supplementation, they don't all specifically use magnesium glycinate or focus exclusively on perimenopausal or menopausal women. More targeted research on magnesium glycinate for menopause symptoms is needed. However, the existing evidence suggests potential benefits for sleep, mood, and inflammation, which are relevant to menopausal health.
Always consult with a healthcare provider before starting any new supplement regimen, as individual needs may vary.
Citations:
[1] https://drbrighten.com/magnesium-for-menopause/
[4] https://www.healthline.com/nutrition/magnesium-for-menopause
[5] https://www.gennev.com/learn/magnesium-the-superhero-of-menopause-supplements
[6] https://www.jennsalibhuber.ca/blog/magnesiumandmenopause
[7] https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0176590
[8] https://www.amazon.com/VoomVaya-Menopause-Support-Reduce-Flashes/dp/B09W3Z4MX3
Based on the research studies provided by Momentous, here are some key benefits of creatine supplementation for perimenopausal women:
- Improved muscle mass and strength: Creatine supplementation combined with resistance training can help improve muscle mass and strength in perimenopausal and postmenopausal women. This is particularly important as women tend to lose muscle mass with age and declining estrogen levels.
- Enhanced exercise performance: Creatine can improve exercise performance, especially during high-intensity interval training (HIIT) and resistance training. It allows women to train harder, do more repetitions, and lift heavier weights.
- Preservation of lean muscle mass: As women enter perimenopause, they start losing muscle mass at an accelerated rate. Creatine supplementation can help preserve lean muscle mass during this transition.
- Potential bone health benefits: Some studies suggest that creatine supplementation combined with resistance training may have favorable effects on bone health in postmenopausal women, which could be beneficial for perimenopausal women as well.
- Improved brain health and cognitive function: Creatine has been shown to potentially improve brain health, mental focus, and cognitive function. This may be particularly beneficial for perimenopausal women experiencing "brain fog" or cognitive changes.
- Support for body recomposition: While creatine may cause a slight initial weight gain due to increased water retention in muscle cells, it can ultimately support body recomposition by increasing lean muscle mass.
- Potential mood benefits: Some research indicates that creatine supplementation may help manage depression and support trauma recovery, which could be relevant for perimenopausal women experiencing mood changes.
It's important to note that while these benefits are promising, more research specifically focused on perimenopausal women is needed. The optimal dosage for perimenopausal women appears to be around 3-5 grams per day, but it's always best to consult with a healthcare provider before starting any new supplement regimen.
Citations:
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7998865/
[2] https://pubmed.ncbi.nlm.nih.gov/33800439/
[3] https://www.jillfooswellness.com/blog-index/creatine-benefits-for-menopausal-women
[4] https://www.hellogloria.com/essays/creatine-for-perimenopause-and-menopause
[6] https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00412-w
[7] https://thepauselife.com/blogs/the-pause-blog/creatine-benefits-in-menopause
What is Coenzyme Q10 (CoQ10)?
Coenzyme Q10 (CoQ10) is naturally found in the body, specifically within our organs. CoQ10 production decreases as you age and thus, the older you are the more likely you are deficient in CoQ10.
It helps generate energy in cells by making ATP - antioxidant adenosine triphosphate. ATP is the source of energy within cells and is fundamentally supports in transmission and signaling within the body; an average cell in the human body uses about 10 million ATP molecules per second and can recycle all of its ATP in less than a minute.
Based on the search results and available information, here are some key benefits of CoQ10 supplementation for menopausal women:
- Reduction in menopausal symptoms: A study found that after 2 months of ubiquinol (reduced form of CoQ10) supplementation, 80% of perimenopausal women reported reduced menopausal symptoms, particularly decreased stress, improved mood, better sleep quality, and less muscle pain.
- Improved energy levels: CoQ10 plays a vital role in energy production in mitochondria. As CoQ10 levels naturally decline with age, supplementation may help boost energy levels in menopausal women.
- Cognitive function support: Some research suggests that lower CoQ10 levels are associated with higher risk of dementia. Supplementation may help improve cognitive function in postmenopausal women.
- Cardiovascular health: CoQ10 may help reduce blood pressure, lower cholesterol levels, and decrease overall risk of heart disease, which becomes more prevalent after menopause.
- Antioxidant protection: As a powerful antioxidant, CoQ10 can help protect cells from oxidative stress and free radical damage, which may increase during the menopausal transition.
- Skin health: CoQ10 may improve skin condition and help reduce visible signs of aging, which can be a concern for menopausal women.
- Potential fertility support: For perimenopausal women still interested in conception, CoQ10 may help protect eggs from oxidative stress and support ovarian function.
- Mood improvement: Some women reported feeling more emotionally stable and experiencing improved mood with CoQ10 supplementation.
It's important to note that while these benefits are promising, more research specifically focused on menopausal women is needed. Additionally, women taking hormone replacement therapy (HRT) should be aware that HRT can decrease serum concentrations of CoQ10, potentially making supplementation even more relevant.
As always, it's recommended to consult with a healthcare provider before starting any new supplement regimen, especially for women with existing health conditions or those taking medications.
Citations:
[1] https://www.lifeextension.com/wellness/aging/coq10-benefits-for-women
[2] https://www.menopausenaturalsolutions.com/blog/COQ10
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3013233/
[4] https://www.nutraingredients.com/Article/2024/05/22/Study-highlights-ubiquinol-s-menopause-benefits
[5] https://www.mountsinai.org/health-library/supplement/coenzyme-q10
[6] https://www.sciencedirect.com/science/article/abs/pii/S0197018614000965
[7] https://pubmed.ncbi.nlm.nih.gov/16873930/
[8] https://patchworksuk.com/blog/lifestyle-changes-to-make-menopause-manageable/
