Menopausal weight gain can be managed through a balanced diet and consistent activity, as well as adequate supplements. Pixels

For women, menopause is defined as one year after the menstrual cycle completely stops. It usually comes in the 40s~50s, and many women experience weight gain due to unexpected changes during this period. The causes are complex, including hormonal changes, aging, genetic factors, and decreased activity levels. In particular, as the levels of the female hormones estrogen and progesterone decrease, the basal metabolic rate decreases and muscle mass decreases, making it easy to increase body fat even if you maintain the same diet as before.

Changes in body shape are also common. Women often have a prominent abdominal fat as they change to an apple-shaped body shape, which is mainly called ‘belly obesity’. However, it can be managed with a balanced diet, consistent activity, and adequate supplementation. Experts advise that the following 7 supplements can help you manage your weight during menopause.

1. Vitamin D

Vitamin D is an important nutrient for strengthening immunity and bone health, and its association with body fat has been consistently reported. Obese people tend to have lower vitamin D levels, which help absorb calcium and phosphorus and lower the risk of some cancers.

2. Calcium

Calcium intake is essential because goal loss accelerates when you enter the end of the season. In particular, there are studies that show that when taken with vitamin D, it not only strengthens bones but also has a positive effect on weight management.

3. Magnesium

Magnesium, which is involved in more than 300 biochemical reactions in the body, is an essential mineral for menopausal women. It can help with insomnia, mood swings, and relieving insulin resistance. There are various formulations such as glycinate, magnesium oxide, and citrate, each of which is specialized in improving digestion, blood pressure, and constipation.

4. B vitamins

B vitamins are key to energy metabolism and brain function. B6 and B12 contribute to maintaining bone health and cognitive function, while folic acid (B9) can reduce hot flashes. Sufficient B12 levels are also associated with a lower risk of weight gain.

5. Collagen

During the first five years of menopause, collagen production decreases by about 30%. Supplementation through supplements can help maintain skin elasticity, strengthen joint and nail health, and maintain satiety. You can mix collagen powder with your morning health drink and take it regularly.

6. Omega-3 fatty acids

Omega-3, a representative anti-inflammatory ingredient, is positive not only for cardiovascular health, but also for mood stability and body fat metabolism. Studies have also reported that taking fish oil supplements is effective in reducing body fat and managing weight during menopause.

7. Vitamin C

Vitamin C, a powerful antioxidant, is effective in boosting immunity, supporting brain and cardiovascular health, and reducing inflammation. It is also involved in the production of collagen in the body, and deficiency can make weight management difficult. Since it is water-soluble, excess water is excreted, so it is relatively safe to consume.

Menopause is a natural life process, but many women experience discomfort due to changes such as weight gain. However, if you eat a balanced diet, exercise, and use vitamin and mineral supplements appropriately, it can help mitigate physical changes and maintain a healthy daily routine. However, it is advisable to consult a specialist before taking supplements to consider the individual’s health condition and any medications you are taking.