Navigate Menopause With These Powerful Nutrients 

by JJ Virgin on February 13, 2024

Menopause is a transformative life phase that can be empowering and exciting. More often, however, hot flashes, mood swings, vaginal dryness, reduced libido, disrupted sleep, and weight fluctuations show up as obstacles during this life transition.  

These symptoms frequently arise from hormonal imbalances that begin with the decline of progesterone. Subsequently, estrogen, testosterone, and DHEA levels fluctuate, contributing to various physical and emotional discomforts. 

During my journey through menopause, I looked for practical solutions to manage these hormonal fluctuations and the associated symptoms. Incorporating a protein-first meal plan and resistance training helped tremendously. Meditation and quality sleep also proved invaluable for managing stress at this time, too. 

Along the way, I uncovered a few scientifically-backed nutrients that helped me and numerous other women decrease and even eliminate symptoms, maintain energy and focus, manage a healthy weight, and reduce the risk of conditions like heart disease, which can become more prevalent during this phase.  

These are the ones I found work best to help manage menopausal symptoms: 

1. Diindolylmethane (DIM) 

Supplementing with diindolylmethane (DIM), a compound found in cruciferous vegetables like broccoli and kale, can help balance estrogen levels. DIM does this by converting estrogen into “good” metabolites, which are safer and support a healthy estrogen balance.1 

DIM may also inhibit the enzyme aromatase, which converts androgens (male hormones) into estrogens (female hormones). By inhibiting aromatase, DIM helps reduce overall estrogen production, which can be particularly beneficial in cases of estrogen dominance.2 

One small study involving 19 post-menopausal women with early-stage breast cancer demonstrated that taking 108mg of DIM had a positive impact on estrogen levels compared to a placebo group.3 

DIM also helps your body manage chronic inflammation, a factor indirectly influencing estrogen balance and contributing to menopause symptoms like hot flashes.4 DIM also supports your liver's detoxification processes, helping you eliminate excess hormones, including estrogen.5 

While cruciferous vegetables are important, you’ll need to supplement to get therapeutic levels of DIM. You'll want to take 100-200 mg of DIM daily to get those amounts. 

2. Coenzyme Q10 (CoQ10) 

CoQ10 is a naturally occurring compound your body produces. A few foods, including organ meats and fatty fish, also provide this nutrient. However, these foods are not typically part of regular diets, making supplementation essential. 

Menopause increases the risk of oxidative stress, where harmful free radicals overwhelm your body's antioxidant defense system.6 If left unchecked, oxidative stress can contribute to various diseases, including cancer, cardiovascular disease, and neurodegenerative conditions.7 

As an antioxidant, CoQ10 neutralizes free radicals, preventing their damaging effects. Additionally, CoQ10 enhances your immune system and supports mitochondria, the cellular powerhouses responsible for generating energy and boosting physical performance.8 

Research indicates that many conditions, including brain-related diseases like dementia, diabetes, cancer, muscular disorders, and heart failure, are associated with lower circulating levels of CoQ10.9 

Supplementation with CoQ10 can provide significant benefits for these and other conditions. Among them, CoQ10 helps: 

  • Protect brain cells from oxidative damage and supporting overall brain health10 
  • Improve insulin sensitivity and manage blood-sugar levels11 
  • Reduce free-radical damage, which contributes to various diseases12 
  • Enhance muscle function and energy production, reducing fatigue13 
  • Improve energy production in cardiac cells, supporting heart health14 

CoQ10 exists in two primary forms: ubiquinone and ubiquinol, with ubiquinol being the active form. While ubiquinol is generally considered more bioavailable, there are concerns about its stability, as it can oxidize more rapidly when exposed to air and light. In contrast, ubiquinone is more stable, making it a preferred choice for CoQ10 supplementation.15 

3. Tocotrienols with Geranylgeraniol (GG) 

Vitamin E contains two “families,” known as tocopherols and tocotrienols. While vitamin-E-rich foods like almonds contain both, research suggests that supplementing with tocotrienols alone offers unique benefits for people navigating menopause, particularly in managing inflammation.16 

Animal studies have indicated that tocotrienols enhance insulin sensitivity, lower dangerous triglyceride levels, and help reduce body fat.17, 18 Tocotrienols, especially delta-tocotrienol, possess significant antioxidant properties and can reduce oxidative stress effectively.19 

These attributes make tocotrienols valuable for heart health. Heart disease is the leading cause of death among women and the risk increases during menopause.20 Studies also find tocotrienol supplementation can significantly reduce total cholesterol, LDL (commonly called “bad” cholesterol), triglycerides, and inflammation associated with cardiovascular disease in people with unhealthy cholesterol levels.21 

Tocotrienols offer bone support as well. Research involving post-menopausal women with osteopenia or bone loss demonstrated that tocotrienol supplementation over 12 weeks improved bone health.22 

The richest source of naturally occurring tocotrienols is annatto, derived from the seed or extract of the achiote tree. Additionally, the compound geranylgeraniol (GG), found in annatto, provides supportive benefits during menopause.23 GG aids in building and maintaining muscle mass, particularly in older people.24 This compound also supports hormone balance by enhancing testosterone and progesterone levels.25 

Nutrient Support to Move Through Menopause Powerfully 

Reducing or eliminating hot flashes, weight gain, skin aging, mood swings, and other symptoms of hormonal changes during menopause involves incorporating a protein-first meal approach and integrating resistance training. Getting great sleep and managing stress are critical, too. 

When you're doing all this, the right nutrients can move you more powerfully through this life transition. I designed Menopause Support with a carefully curated blend of nutrients to support your body during menopause. 

Every packet contains DIM, CoQ10 as ubiquinone, and Annatto‐GG™ (a unique formula with trans‐geranylgeraniol. 

Dealing with menopausal issues such as constipation, night sweats, mood swings, and weight gain can be daunting. Menopause Support contains thoughtfully selected ingredients tailored to support your journey through this transition to a new chapter in life.  

Learn more about Menopause Support and order here. 


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  1. Dr. Jolene Brighten: DIM Supplement Benefits For Women 
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The views in this blog by JJ Virgin should never be used as a substitute for professional medical advice. Please work with a healthcare practitioner concerning any medical problem or concern. The information here is not intended to diagnose, treat, or prevent any disease or condition. Statements contained here have not been evaluated by the Food and Drug Administration.  

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.