3 Menopause Supplements for Weight Loss

Are you suddenly battling weight gain? Yeah, me too, and not just that, fatigue and (extra) belly fat! My old workout and eating plan isn’t working anymore but after some research I’m finding some things that are helping! That’s why I want to share these supplements with you. Let’s strategize together and start feeling good again 🙂

So let’s talk about why things change and what you can do right now to support your hormones, your mind, and your body.

Understanding Hormonal Changes in Perimenopause and Menopause

During perimenopause and menopause, your estrogen and progesterone levels start to shift, estrogen dips, progesterone drops, and even testosterone can slide down. It might feel a bit unfair, but these changes slow your metabolism and often make you store fat around the belly. Your muscles may feel weaker and your energy can drag.

Hormonal changes also mess with your sleep, hunger, and even your mood. That’s why you may crave more comfort food or find it harder to push yourself during workouts.

Before you try any tool or supplement, it’s important to get your lifestyle basics right.

Balancing Your Plate for Hormone Health

Plan meals that fill you up and keep blood sugar steady. Here’s how I do it:

• Load your plate with veggies: think leafy greens, peppers, and broccoli.
• Add protein: chicken, fish, tofu, or eggs keep you full and help hold onto muscle.
• Don’t skip healthy fats: a little avocado or olive oil goes a long way.
• Pick whole grains and beans for steady energy and fiber.
• Swap the sugar and processed snacks for berries or nuts. It’s about keeping food real and close to its natural form.

The Role of Physical Activity in Metabolic Support

Keep your cortisol levels under control by mixing some strength training like light weights or bodyweight moves with moderate cardio like brisk walks. These changes can make a huge difference. A few short sessions every week helps build muscle, boosts mood, and helps your body burn fat. Even ten-minute walks after meals can help keep blood sugar in check.

Managing Stress for Hormonal Harmony

Your stress hormones play off your female hormones, so staying calm helps keep your weight and cravings in line. I like these tricks:

• Go to bed at the same time each night, even on weekends.
• Turn off devices an hour before sleep.
• Try five minutes of deep breathing or guided meditation.
• Magnesium glycinate can help with sleep and help your body relax (I love this one for winding down: Magnesium Glycinate).

Smart Supplement Support for Weight Loss and Hormone Balance

These are the supplements I use and recommend!

Magnesium Glycinate: Sleep, Relaxation, and Metabolism Boost

Better Sleep and Muscle Relaxation

I’ve been taking magnesium glycinate for years, and honestly if I had to pick one supplement this would be the one. It truly helps for sleep and restless leg syndrome.

Magnesium plays a role in hundreds of body processes, including relaxation, metabolism, and even hormone balance. Glycinate is one of the gentler forms, so it’s less likely to upset your stomach compared to magnesium oxide or citrate.

I usually take it at night about 30 minutes before bed, and I noticed fewer muscle twitches and restless legs. It also seems to take the edge off evening stress.

Heads up: If you’re already on supplements or medications, double-check with your provider first, since too much magnesium can interact with certain meds.

Moringa: Natural Energy and Fat Burning

I came across moringa after hearing women talk about it for energy support. Honestly, I wasn’t sure but it is natural so why not? lol. After trying it I noticed a steady lift without the “wired and tired” feeling coffee sometimes gives.

Moringa leaves are packed with antioxidants, vitamins, and even a decent amount of protein. Some early studies suggest it may support metabolism and hormone balance, which is huge during menopause.

I like adding moringa powder into a smoothie in the morning, but capsules work too if you’re not into green powders.

Note: Moringa can be strong, so start small and see how your body reacts. If you’re pregnant, breastfeeding, or on medications, it’s best to skip it until you get the green light from a doctor.

Berberine with Cinnamon: Blood Sugar and Belly Fat Reduction

I first heard about berberine when I was searching for natural ways to handle those afternoon crashes. What stood out to me is that it’s been studied for its ability to improve how your body uses insulin, which can be a big deal in perimenopause when blood sugar swings seem to come out of nowhere.

Adding cinnamon makes sense too, because it’s been shown in research to support glucose control and it takes the edge off sugar cravings. Together, they can be a powerful combo for keeping your energy more stable and making it easier to avoid that constant grazing.

From my own experience, I noticed less of that “3 p.m. slump” within a couple of weeks. A friend of mine even said her cravings for sweets after dinner practically disappeared once she added it in.

A quick note: Berberine isn’t for everyone. If you’re on prescription meds for blood sugar, or you’re sensitive to herbs, it’s best to double-check with a healthcare provider first. I usually take it with meals to avoid any mild stomach upset.

The Action Plan

If you want to support your hormones and make weight loss less stressful, here’s a simple plan:

1. Fill your meals with real food – veggies, protein, healthy fats, and some whole grains.
2. Strength train and walk regularly. Even short bouts help.
3. Prioritize sleep and relaxation – it pays off in hormone balance.
4. Try weight loss supplements that work with your body: magnesium glycinate, moringa, and berberine with cinnamon.
5. Tune in to your energy and mood. Adjust as you go, not every week will look the same.

You know your body best. These aren’t one-size-fits-all steps. Play with each and see which supports give you the best results.

To Conclude

Weight loss in perimenopause and menopause isn’t easy, but it’s not impossible. When you combine smart nutrition, regular movement, stress management, and targeted weight loss supplements, things will start to shift, just keep in mind it will take more time than what you may be used to. Hormone support can help your body work with you, not against you. Try these changes and see what works and build from there. And remember – give it time!