As trusted service providers on the front lines of women’s health, skin professionals are uniquely positioned to guide clients through the changes that accompany menopause. Hormonal fluctuations can accelerate skin aging, increase dryness, and heighten sensitivity, often prompting clients to seek solutions beyond topical regimens. The growing market for menopause-focused skin supplements reflects this demand, yet their clinical effectiveness and safety remain variable. 

WHERE SUPPORT BEGINS 

When considering supplements during menopause, it’s imperative to understand the root physiological, mental, and skeletal changes. Connecting inside health to the outside requires long-term solutions rather than short-term fixes.  

L-theanine 

L-theanine, an amino acid found in black and green tea, has not been directly studied for menopause symptoms. Clinical evidence supports its ability to reduce stress, improve cognitive function, and enhance sleep quality. These effects may indirectly benefit individuals experiencing menopause, particularly those with sleep disturbances or increased stress. One study found that cognitive function in middle-aged and older adults may improve with L-theanine.1 

Maca 

Maca is found in a plant traditionally used for hormone balance and libido. Studies indicate it may reduce menopause-related anxiety, depression, and sexual dysfunction. A systematic review concluded that maca’s effectiveness depends on the phenotype (color), processing method, and origin, highlighting the importance of quality sourcing and product transparency.2  

Phytoestrogens 

Phytoestrogens are plant-derived compounds that mimic estrogen in the body. They are found in foods such as soy, flaxseeds, whole grains, tofu, berries, and cruciferous vegetables. Some studies show that phytoestrogens can help alleviate hot flashes, vaginal symptoms, and cognitive issues and improve bone health.  

Vitamin D 

Vitamin D is essential for bone, muscle, and immune health, and it also supports calcium absorption. Supporting bone health is essential for menopausal women as they are prone to sarcopenia and osteoporosis. A concern with vitamin D deficiency is that calcium absorption is insufficient to support bone growth, bone density, and nervous system function. Consequently, the parathyroid will signal for more calcium, mobilizing it from the bones. Bone loss occurs in the face as well as the hips and knees. Vitamin D is best produced when skin is exposed to direct sunlight daily. 

Dehydroepiandrosterone (DHEA)  

Dehydroepiandrosterone is a hormone that is naturally produced by the adrenal glands. It helps produce both estrogen and testosterone. There is some evidence that it may help with vaginal atrophy, but its effectiveness in assisting with other menopause symptoms is limited. Over-the-counter dehydroepiandrosterone supplements are not FDA-regulated, making it difficult to determine their effectiveness. Cortisol can greatly alter dehydroepiandrosterone production.   

Omega-3 Fatty Acids 

Omega-3s support brain, joint, and heart health, and may improve mood and reduce inflammation. Found in fish, flaxseed, chia, walnuts, avocado, and olive oil, Omega-3s help support skin hydration and elasticity while nourishing hair follicles. Flaxseed is rich in omega-3s and lignans, which help regulate hormones and reduce the intensity and frequency of hot flashes.  

Herbal Remedies (Red Clover & Black Cohosh) 

Red clover contains plant hormones with estrogen-like effects, and black cohosh is believed to balance estrogen and progesterone. While these may help with some menopause symptoms, scientific evidence is limited and inconsistent. There is also uncertainty regarding optimal dosing and long-term benefits. 

SUPPLEMENT SCRUTINY 

When assessing supplements, a critical, evidence-based approach is crucial. While certain components have strong clinical validation or pose issues with dosage and long-term safety, others show promise in reducing symptoms, promoting bone health, or enhancing mood and sleep quality. 

References 

1. Baba Y, Inagaki S, Nakagawa S, Kaneko T, Kobayashi M, Takihara T. Effects of l- Theanine on Cognitive Function in Middle-Aged and Older Subjects: A Randomized Placebo-Controlled Study. J Med Food. 2021 Apr;24(4):333-341. doi: 10.1089/jmf.2020.4803. Epub 2021 Mar 22. PMID: 33751906; PMCID: PMC8080935. 

1. Bower)-Cargill C, Yarandi N, Petróczi A. “A systematic review of the versatile effects of the Peruvian Maca Root (Lepidium meyenii) on sexual dysfunction, menopausal symptoms and related conditions.” Phytomedicine Plus. 2022;2:100326. 

Susan Wade, M.Ed., L.E., has over 30 years of experience in health, skin care, and education. She is the sole proprietor of Inside Health Solutions and author of the bestseller, “Distinctions of Imperfections”. Her previous health problems prompted her to pursue further study in functional medicine to fill in the missing pieces regarding her digestive and skin disorders. Through understanding how skin communicates, Wade writes to inspire others towards a deeper knowledge of the body’s innate restorative and healing process.