Science

Ingredient

Research References

Phytoestrogen 

Lion’s Mane Mushroom

This study successfully isolated two isoflavones from Lion's Mane mycelium, suggesting that the mushroom contains phytoestrogenic compounds. These findings indicate that Lion's Mane may have potential applications for supporting hormonal health during menopause.

·        He J, Fan P, Feng S, Shao P, Sun P. "Isolation and purification of two isoflavones from Hericium erinaceum mycelium by high-speed counter-current chromatography." Molecules. 2018;23(3):560.

This clinical trial demonstrated that Lion's Mane improved cognitive function in individuals with mild cognitive impairment, which may benefit menopausal women experiencing brain fog or memory issues.

·        Mori K, Inatomi S, Ouchi K, Azumi Y, Tuchida T. "Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: a double-blind placebo-controlled clinical trial." Phytotherapy Research. 2009;23(3):367-372.

This study highlighted the neuroprotective effects of Lion's Mane, suggesting its potential to support brain health during menopause.

·        Brandalise F, Cesaroni V, Gregori A, et al. "Dietary supplementation with Hericium erinaceus prevents peripheral neuropathic pain in oxaliplatin-treated mice." Evidence-Based Complementary and Alternative Medicine. 2017;2017:8648496.

This study found that Lion's Mane reduced symptoms of depression and anxiety, which may help alleviate mood-related symptoms during menopause.

·        Nagano M, Shimizu K, Kondo R, et al. "Reduction of depression and anxiety by 4 weeks Hericium erinaceus intake." Biomedical Research. 2010;31(4):231-237.

This animal study demonstrated that Lion's Mane promoted neurogenesis and reduced anxiety-like behaviors, making it potentially beneficial for menopausal women experiencing mood changes.

·        Ryu S, Kim HG, Kim JY, et al. "Hericium erinaceus extract reduces anxiety and depressive behaviors by promoting hippocampal neurogenesis in the adult mouse brain." Journal of Medicinal Food . 2018;21(2):174-180.

This study underscores the neuroprotective effects of Lion's Mane, which may improve cognitive function and protect against neurodegeneration during menopause.

·        Szućko-Kociuba I, Trzeciak-Ryczek A, Kupnicka P, Chlubek D. "Neurotrophic and neuroprotective effects of Hericium erinaceus." International Journal of Molecular Sciences. 2023;24(21):15960.

This review highlighted the antioxidant and neuroprotective effects of Lion's Mane, which may reduce oxidative stress during menopause.

·        Li IC, Lee LY, Tzeng TT, et al. "Neurohealth properties of Hericium erinaceus mycelia enriched with erinacines." Behavioural Neurology. 2018;2018:5802634.

This review highlights the antidepressant effects of Lion's Mane, which may help alleviate mood-related symptoms during menopause.

·        Chong PS, Fung ML, Wong KH, Lim LW. "Therapeutic potential of Hericium erinaceus for depressive disorder." International Journal of Molecular Sciences. 2019;21(1):163.

This study demonstrated that Lion's Mane reduces inflammation in adipose tissue, which may benefit menopausal women experiencing chronic inflammation.

·        Mori K, Ouchi K, Hirasawa N. "The anti-inflammatory effects of Lion's Mane culinary-medicinal mushroom, Hericium erinaceus (Higher Basidiomycetes) in a coculture system of 3T3-L1 adipocytes and RAW264 macrophages." International Journal of Medicinal Mushrooms. 2015;17(7):609-618.

This study demonstrated that compounds in Lion's Mane exhibit antioxidant and anti-osteoporotic effects, which may help maintain bone density and reduce oxidative stress during menopause.

·        Li W, Lee SH, Jang HD, Ma JY, Kim YH. "Antioxidant and anti-osteoporotic activities of aromatic compounds and sterols from Hericium erinaceum." Molecules . 2017;22(1):108.

Benefits:

- hormonal balance

- cognitive function

- sleep disturbances

- neuroprotective

- mood support

- bone health

Phytoestrogen 

Rheum Rhaponticum (Rhubarb)

This study demonstrated that Rheum rhaponticum extracts selectively interact with estrogen receptors, providing a mechanism for their ability to alleviate menopausal symptoms without the risks associated with traditional hormone replacement therapy.

·        Wober J, Möller F, Richter T, et al. "Interaction of Rhaponticum rhaponticum extracts with estrogen receptors α and β." Maturitas . 2007;57(2):155-163.

This study found that Rheum rhaponticum extracts had mild estrogenic effects, may help alleviate vaginal dryness without stimulating endometrial proliferation.

·        Seidlová-Wuttke D, Hesse O, Jarry H, et al. "Phytoestrogens from Rheum rhaponticum do not interfere with endometrial proliferation but reduce serum cholesterol in ovariectomized rats." Journal of Steroid Biochemistry and Molecular Biology . 2005;97(3):269-276.

This animal study found that extracts from Rheum rhaponticum reduced bone resorption and improved bone density in ovariectomized rats, suggesting potential benefits for postmenopausal women at risk of osteoporosis.

·        Seidlová-Wuttke D, Christoffel J, Rimoldi G, et al. "Effects of two extracts from Rheum rhaponticum on bone metabolism in ovariectomized rats." Maturitas . 2006;54(4):389-398.

This observational study found that long-term use of Rheum Rhaponticum improved quality of life and reduced menopausal symptoms without significant side effects.

·        Kaszkin-Bettag M, Ventskovskiy BM, Kravchenko A, et al. "Long-term treatment with the special extract ERr 731 of Rheum rhaponticum in peri- and postmenopausal women: results of a multicenter, open-label observational study." Menopause. 2012;19(9):1038-1045.

This study highlighted the safety and effectiveness of Rheum Rhaponticum in improving menopausal symptoms and enhancing quality of life in a primary care setting.

·        Hasper I, Ventskovskiy BM, Rettenberger R, et al. "Efficacy and safety of the phytotherapeutic preparation ERr 731 in primary care: a 12-week observational study in perimenopausal women." Evidence-Based Complementary and Alternative Medicine . 2012;2012:380406.

This study confirmed the safety and tolerability of ERr 731 over long-term use, with no serious adverse effects reported.

·        Kaszkin-Bettag M, Beck S, Richardson A, et al. "Safety and tolerability of the special extract ERr 731 from Rheum rhaponticum in peri- and postmenopausal women: results of a multicenter, open-label, observational study." Menopause . 2012;19(9):1046-1052.

Benefits:

- hormonal balance

- bone health

- hot flashes

-night sweats

- sleep regulation

- anxiety relief

- fatigue reduction

- bone health

- vaginal dryness

Phytoestrogen           

Red Clover

This randomized, placebo-controlled trial demonstrated that red clover isoflavones significantly improved lipid profiles (reducing total cholesterol, LDL cholesterol, and triglycerides while increasing HDL cholesterol) and alleviated menopausal symptoms such as hot flashes, night sweats, and mood swings. The study highlights the potential of red clover as a safe and effective intervention for managing both metabolic and symptomatic challenges during menopause.

·        Yigit E, Unsal S. "Isoflavones obtained from red clover improve both dyslipidemia and menopausal symptoms in menopausal women: a prospective randomized placebo-controlled trial." Climacteric. 2024;27(6):548-554.

This systematic review and meta-analysis evaluated the effects of phytoestrogen-rich substances, including red clover, flaxseed, and soy, on cardiovascular health in postmenopausal women. The study concluded that red clover isoflavones significantly improved lipid profiles, reduced arterial stiffness, and lowered markers of inflammation, all of which contribute to reducing cardiovascular disease risk in menopausal women.

·        Błaszczuk A, Barańska A, Kanadys W, Malm M, Jach ME, Religioni U, Wróbel R, Herda J, Polz-Dacewicz M. "Role of Phytoestrogen-Rich Bioactive Substances (Linum usitatissimum L., Glycine max L., Trifolium pratense L.) in Cardiovascular Disease Prevention in Postmenopausal Women: A Systematic Review and Meta-Analysis." Nutrients. 2022;14(12):2467.

This systematic review and meta-analysis analyzed data from multiple RCTs and concluded that red clover extract significantly reduced the frequency and severity of hot flashes and improved overall menopausal symptoms in peri- and post-menopausal women. The study emphasized the clinical meaningfulness of these effects, making red clover a viable option for symptom management.

·        Kanadys W, Barańska A, Błaszczuk A, Polz-Dacewicz M, Drop B, Kanecki K, Malm M. "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." Nutrients. 2021;13(4):1258.

This study investigated the effects of fermented red clover extract on skeletal muscle in early postmenopausal women. The findings suggest that red clover isoflavones may help preserve muscle mass and improve markers of muscle health, likely due to their mild estrogenic effects and anti-inflammatory properties. These effects are particularly relevant for menopausal women, who are at increased risk of sarcopenia (age-related muscle loss) due to declining estrogen levels.

·        Oxfeldt M, Dalgaard LB, Risikesan J, Johansen FT, Hansen M. "Influence of Fermented Red Clover Extract on Skeletal Muscle in Early Postmenopausal Women: A Double-Blinded Cross-Over Study." Nutrients. 2020;12(11):3587.

This systematic review and meta-analysis analyzed data from multiple studies and concluded that red clover isoflavones significantly improved lipid profiles in perimenopausal and postmenopausal women. Specifically, red clover supplementation reduced total cholesterol, LDL cholesterol, and triglycerides while increasing HDL cholesterol. These changes contribute to a reduced risk of cardiovascular disease, which is a major concern for women during and after menopause.

·        Kanadys W, Baranska A, Jedrych M, Religioni U, Janiszewska M. "Effects of red clover (Trifolium pratense) isoflavones on the lipid profile of perimenopausal and postmenopausal women—A systematic review and meta-analysis." Maturitas. 2020;132:7-16.

This systematic review and meta-analysis evaluated the effects of Promensil, a standardized red clover extract containing 80 mg of isoflavones, on menopausal hot flushes. The study concluded that Promensil significantly reduced the frequency and severity of hot flashes compared to placebo, making it an effective natural option for managing vasomotor symptoms during menopause.

·        Myers SP, Vigar V. "Effects of a standardised extract of Trifolium pratense (Promensil) at a dosage of 80mg in the treatment of menopausal hot flushes: A systematic review and meta-analysis." Phytomedicine. 2017;24:141-147.

This systematic review and meta-analysis evaluated the effects of red clover on menopausal symptoms, particularly hot flashes. The study concluded that red clover isoflavones significantly reduced the frequency and severity of hot flashes compared to placebo. Additionally, it improved overall menopausal symptoms, including night sweats, sleep disturbances, and mood changes, making it a viable option for managing menopause-related discomfort.

·        Ghazanfarpour M, Sadeghi R, Roudsari RL, Khorsand I, Khadivzadeh T, Muoio B. "Red clover for treatment of hot flashes and menopausal symptoms: A systematic review and meta-analysis." Journal of Obstetrics and Gynaecology. 2016;36(3):301-311.

This randomized, controlled trial assessed the effects of red clover isoflavones on menopausal symptoms over a 12-week period. The study found that red clover significantly reduced the frequency and severity of hot flashes and night sweats compared to placebo. Additionally, participants reported improvements in other menopausal symptoms, such as sleep disturbances, mood swings, and overall quality of life. These findings suggest that red clover is an effective and safe option for managing menopausal discomfort.

·        Shakeri F, et al. "Effectiveness of red clover in alleviating menopausal symptoms: a 12-week randomized, controlled trial." Climacteric. 2015;18:568–573.

Benefits:

- hot flashes and night sweats

- sleep quality

- mood balance

- skeletal muscle health

- bone health

- hormonal balance

Electrolyte     

Magnesium Glycinate

This study found that magnesium supplementation improved subjective measures of insomnia, such as sleep time and sleep efficiency, in older adults. While not specific to menopause, the findings are relevant to menopausal women experiencing sleep disturbances.

·        Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. "The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial." Journal of Research in Medical Sciences . 2012;17(12):1161-1169.

This randomized clinical trial demonstrated that magnesium supplementation significantly improved depressive symptoms in adults. The results suggest that magnesium could be beneficial for mood regulation during menopause.

·        Tarleton EK, Littenberg B, MacLean CD, Kennedy AG, Daley C. "Role of magnesium supplementation in the treatment of depression: A randomized clinical trial." PLOS ONE. 2017;12(6):e0180067.

This systematic review highlighted the potential of magnesium to reduce anxiety and stress, which are common complaints among menopausal women.

·        Boyle NB, Lawton C, Dye L. "The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review." Nutrients. 2017;9(5):429.

This review discusses the critical role of magnesium in bone health and highlights its potential to mitigate bone loss, particularly in postmenopausal women.

·        Castiglioni S, Cazzaniga A, Albisetti W, Maier JA. "Magnesium and Osteoporosis: Current State of Knowledge and Future Research Directions." Nutrients. 2013;5(8):3022-3033.

This study found that magnesium supplementation reduced markers of bone turnover in postmenopausal women, suggesting its protective effects on bone density.

·        Aydin H, Deyneli O, Yavuz D, et al. "Short-term oral magnesium supplementation suppresses bone turnover in postmenopausal osteoporotic women." Biological Trace Element Research. 2010;133(2):136-143.

This study examined the effects of magnesium oxide on hot flashes in breast cancer patients and found a significant reduction in the frequency and severity of hot flashes. While not specific to menopause, the findings are applicable to menopausal women.

·        Mansouri A, Hadjibabaie M, Iravani M, et al. "The effect of magnesium oxide on hot flashes in breast cancer patients." Supportive Care in Cancer. 2013;21(10):2771-2777.

Benefits:

- sleep disturbances

- mood

- bone health

- hot flashes

Electrolyte  

Potassium Citrate

This randomized controlled trial found that potassium citrate supplementation significantly increased bone density in postmenopausal women with osteopenia. The authors suggested that potassium citrate reduces dietary acid load, which helps preserve bone mineral density.

·        Jehle S, Zanetti A, Muser J, Hulter HN, Krapf R. "Partial neutralization of the acidogenic Western diet with potassium citrate increases bone mass in postmenopausal women with osteopenia." Journal of the American Society of Nephrology. 2013;24(11):1811-1818.

This study found that potassium citrate reduced bone resorption markers and cortisol secretion, which may benefit menopausal women at risk of bone loss.

·        Maurer M, Riesen W, Muser J, Hulter HN, Krapf R. "Neutralization of Western diet inhibits bone resorption independently of K intake and reduces cortisol secretion in humans." American Journal of Physiology-Endocrinology and Metabolism. 2003;284(1):E32-E40

This study showed that potassium citrate effectively prevents uric acid kidney stones by alkalinizing urine, which is relevant for menopausal women at higher risk of nephrolithiasis.

·        Pak CY, Sakhaee K, Fuller C. "Successful management of uric acid nephrolithiasis with potassium citrate." Kidney International . 1986;30(3):422-428.

This study highlighted the role of potassium citrate in neutralizing dietary acid load, which may help mitigate the negative effects of a Western diet on bone and metabolic health during menopause.

·        Frassetto LA, Todd KM, Morris RC Jr, Sebastian A. "Estimation of the renal net acid excretion by adults consuming diets containing variable amounts of protein." The American Journal of Clinical Nutrition. 1998;68(6):1245-1251.

Benefits:

- bone health

- kidney stone prevention

- acid-base balance

Electrolyte       

Sodium

This study demonstrated that sodium is critical for restoring fluid balance after dehydration, which is relevant for menopausal women who may be more prone to dehydration due to aging and hormonal changes.

·        Shirreffs SM, Maughan RJ. "Volume repletion after exercise-induced volume depletion in humans: replacement of water and sodium losses." The American Journal of Physiology. 1998;274(5):F868-F875

While this paper emphasizes the importance of balancing sodium with potassium, it acknowledges that sodium is necessary for maintaining extracellular fluid volume and preventing dehydration, particularly in older adults.

·        McCarty MF. "A high ratio of dietary potassium to sodium may help prevent age-related bone loss." Medical Hypotheses. 1996;47(3):169-171.

This foundational paper highlights the role of sodium in nerve conduction and cellular signaling, which supports cognitive and neurological health during menopause.

·        Blaustein MP. "Sodium ions, calcium ions, blood pressure regulation, and hypertension: a reassessment and a hypothesis." The American Journal of Physiology. 1977;232(5):C165-C173.

This study underscores the importance of sodium in maintaining normal nerve and muscle function, particularly when balanced with potassium.

·        Morris RC Jr, Sebastian A, Forman A, Tanaka M, Schmidlin O. "Normotensive salt sensitivity: effects of race and dietary potassium." Hypertension. 1999;33(1):18-23.

This review found that while excessive sodium intake raises blood pressure, inadequate sodium intake can also disrupt blood pressure regulation. Moderate sodium intake is necessary for maintaining cardiovascular stability during menopause.

·        Graudal NA, Hubeck-Graudal T, Jürgens G. "Effects of low-sodium diet vs. high-sodium diet on blood pressure, renin, aldosterone, catecholamines, cholesterol, and triglyceride (Cochrane Review)." The American Journal of Hypertension . 2012;25(1):1-15.

This review emphasizes the importance of balancing sodium intake to support cardiovascular health, particularly in populations at risk, such as menopausal women.

·        He FJ, MacGregor GA. "A comprehensive review on salt and health and current experience of worldwide salt reduction programmes." Journal of Human Hypertensio. 2009;23(6):363-384.

Benefits:

- hydration

- nerve function

- muscle function

- blood pressure regulation

Citrus                       

 Lemon & Lime

This review highlights the antioxidant properties of vitamin C, a key nutrient in lemons, which may help reduce oxidative stress during menopause.

·        Padayatty SJ, Katz A, Wang Y, et al. "Vitamin C as an antioxidant: evaluation of its role in disease prevention." Journal of the American College of Nutrition . 2003;22(1):18-35.

Flavonoids found in lemons have anti-inflammatory and antioxidant effects, which may help alleviate inflammation-related symptoms during menopause.

·        González-Gallego J, García-Mediavilla MV, Sánchez-Campos S, Tuñón MJ. "Flavonoids as anti-inflammatory agents: implications in cancer and cardiovascular disease." Inflammation Research . 2010;59(7):537-552.

This study found that higher intake of fruits (including citrus fruits like lemons) was associated with better bone mineral density, likely due to their alkalizing and nutrient-rich properties.

·        Tucker KL, Hannan MT, Chen H, Cupples LA, Wilson PW, Kiel DP. "Potassium, magnesium, and fruit and vegetable intakes are associated with greater bone mineral density in elderly men and women." The American Journal of Clinical Nutrition . 1999;69(4):727-736.

This study demonstrated that flavonoid intake, including those found in citrus fruits like lemons, is associated with a reduced risk of cardiovascular disease, which is particularly relevant for menopausal women.

·        Sesso HD, Gaziano JM, Liu S, Buring JE. "Flavonoid intake and the risk of cardiovascular disease in women." The American Journal of Clinical Nutrition . 2003;77(6):1400-1408.

This meta-analysis found that vitamin C supplementation improved endothelial function, suggesting that the vitamin C in lemons may support cardiovascular health during menopause.

·        Ashor AW, Siervo M, Lara J, Oggioni C, Afshar S, Mathers JC. "Effect of vitamin C and vitamin E supplementation on endothelial function: a systematic review and meta-analysis of randomised controlled trials." Atherosclerosis. 2015;241(2):484-491.

This study highlights the importance of alkaline foods (like lemons) in reducing dietary acid load, which can benefit bone and metabolic health during menopause.

·        Frassetto LA, Todd KM, Morris RC Jr, Sebastian A. "Estimation of the renal net acid excretion by adults consuming diets containing variable amounts of protein." The American Journal of Clinical Nutrition . 1998;68(6):1245-1251.

This review discusses the potential benefits of an alkaline diet, including the consumption of citrus fruits like lemons, for reducing chronic disease risk and improving overall health.

·        Schwalfenberg GK. "The alkaline diet: Is there evidence that an alkaline pH diet benefits health?" Journal of Environmental and Public Health . 2012;2012:727630.

This review highlights the role of vitamin C in supporting immune function, which may help menopausal women maintain overall health.

·        Carr AC, Maggini S. "Vitamin C and immune function." Nutrients . 2017;9(11):1211.

This paper explores the role of vitamin C in brain health and neurotransmitter regulation, which may help alleviate mood swings and cognitive changes during menopause.

·        Harrison FE, May JM. "Vitamin C function in the brain: vital role of the ascorbate transporter SVCT2." Free Radical Biology and Medicine. 2009;46(6):719-730.

This paper discusses the antioxidant and anti-inflammatory properties of vitamin C, which may help alleviate inflammation-related symptoms during menopause.

·        Benzie IF, Wachtel-Galor S. "Vitamin C: update on physiology and pharmacology." British Journal of Pharmacology . 2009;157(7):1097-1110.

This review highlights the role of vitamin C in collagen synthesis and skin health, which may help menopausal women manage skin aging and dryness a

·        Pullar JM, Carr AC, Vissers MCM. "The roles of vitamin C in skin health." Nutrients . 2017;9(8):866. ssociated with declining estrogen levels.

Benefits:

- antioxidant

- bone health

- cardiovascular health

- alkalizing effects

- mood/immune support

Antioxidant           

 Açaí Berry

This study demonstrated that açaí juice reduced oxidative stress and inflammation, which are critical factors during menopause when estrogen's protective effects decline.

·        Xie C, Kang J, Burris R, et al. "Açaí juice attenuates atherosclerosis in ApoE deficient mice through antioxidant and anti-inflammatory activities." Atherosclerosis . 2011;216(2):327-333.

This study found that açaí extract exhibited strong antioxidant and anti-inflammatory effects, which may help alleviate symptoms of inflammation and oxidative stress during menopause.

·        de Moura RS, Resende AC, Lopes LL, et al. "Effects of Euterpe oleracea Mart. (açaí) extract in acute inflammation: an experimental study in rats." Journal of Ethnopharmacology. 2011;137(1):588-594.

This pilot study found that açaí berry consumption improved lipid profiles and reduced markers of oxidative stress, suggesting potential cardiovascular benefits for menopausal women.

·        Udani JK, Singh BB, Singh VJ, Barrett ML. "Effects of açaí (Euterpe oleracea Mart.) berry preparation on metabolic parameters in a healthy overweight population: a pilot study." Nutrition Journal . 2011;10:45.

This study highlighted the flavonoid content of açaí berries and their role in reducing oxidative stress and inflammation, which are important for cardiovascular health during menopause.

·        Kang J, Xie C, Li Z, et al. "Flavonoids from açaí (Euterpe oleracea Mart.) pulp and their antioxidant and anti-inflammatory activities." Food Chemistry . 2011;128(1):152-157.

This review discusses the potential of flavonoids (found in açaí berries) to improve bone density and reduce bone resorption, which is particularly relevant for menopausal women at risk of osteoporosis.

·        Weaver CM, Alekel DL, Ward WE, Ronis MJ. "Flavonoid intake and bone health." Journal of Nutrition in Gerontology and Geriatrics . 2012;31(3):239-253.

This study found that açaí consumption improved cholesterol metabolism, which is beneficial for menopausal women at increased risk of metabolic syndrome.

·        de Souza MO, Silva M, Silva ME, et al. "The hypocholesterolemic activity of açaí (Euterpe oleracea Mart.) is mediated by the enhanced expression of the ATP-binding cassette, subfamily G transporters 5 and 8 and low-density lipoprotein receptor genes in the rat." Nutrition Research. 2012;32(5):363-373.

This study demonstrated that açaí consumption improved metabolic efficiency and reduced oxidative stress, which may benefit menopausal women experiencing fatigue and metabolic changes.

·        Carvalho-Peixoto J, Alves RC, Cameron LC. "Consumption of açai (Euterpe oleracea Mart.) functional beverage reduces muscle stress and improves effort tolerance in elite athletes: a randomized controlled intervention study." Applied Physiology, Nutrition, and Metabolism. 2015;40(7):725-733.

This study demonstrated the high antioxidant capacity of açaí berries, which may help protect against skin aging caused by oxidative stress during menopause.

·        Schauss AG, Wu X, Prior RL, et al. "Antioxidant capacity and other bioactivities of the freeze-dried Amazonian palm berry, Euterpe oleraceae Mart. (açaí)." Journal of Agricultural and Food Chemistry. 2006;54(22):8604-8610.

Benefits:

- cardiovascular health

- bone health

- metabolic health

- skin health

Antioxidant             

Beet

This study discusses the antioxidant effects of betanin, a key compound in beets, which may protect against oxidative damage during menopause.

·        Esatbeyoglu T, Wagner AE, Schini-Kerth VB, Rimbach G. "Betanin—a food colorant with biological activity." Molecular Nutrition & Food Research. 2015;59(1):36-47.

This review highlights the antioxidant and anti-inflammatory properties of beetroot, which may reduce oxidative stress and inflammation during menopause.

·        Clifford T, Howatson G, West DJ, Stevenson EJ. "The potential benefits of red beetroot supplementation in health and disease." Nutrients. 2015;7(4):2801-2822.

This meta-analysis demonstrated that beetroot juice, rich in dietary nitrates, significantly lowers blood pressure, which is beneficial for menopausal women at increased cardiovascular risk.

·        Siervo M, Lara J, Ogbonmwan I, Mathers JC. "Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: a systematic review and meta-analysis." The Journal of Nutrition. 2013;143(6):818-826.

This study found that dietary nitrates from beets increase nitric oxide production, improving endothelial function and lowering blood pressure—a key concern during menopause.

·        Kapil V, Milsom AB, Okorie M, et al. "Inorganic nitrate supplementation lowers blood pressure in humans: role for nitrite-derived NO." Hypertension . 2010;56(2):274-281.

This systematic review found that beetroot juice improves exercise performance and endurance, which may help menopausal women combat fatigue and maintain physical activity.

·        Domínguez R, Cuenca E, Maté-Muñoz JL, et al. "Effects of beetroot juice supplementation on cardiorespiratory endurance in athletes. A systematic review." Nutrients . 2017;9(1):43.

This study demonstrated that beetroot juice enhances exercise efficiency, which could benefit menopausal women experiencing decreased energy levels.

·        Lansley KE, Winyard PG, Bailey SJ, et al. "Acute dietary nitrate supplementation improves cycling time trial performance." Medicine & Science in Sports & Exercise. 2011;43(6):1125-1131.

This study found that dietary nitrates from beets improved cerebral blood flow, which may support cognitive function during menopause.

·        Presley TD, Morgan AR, Bechtold E, et al. "Acute effect of a high nitrate diet on brain perfusion in older adults." Nitric Oxide. 2011;24(1):34-42.

This study showed that beetroot juice supplementation improved cognitive performance during exercise, which may help menopausal women experiencing brain fog or memory issues.

·        Thompson KG, Turner L, Prichard J, et al. "Influence of dietary nitrate supplementation on physiological and cognitive responses to incremental cycle exercise." Respiratory Physiology & Neurobiology. 2014;193:11-20.

This review highlights the role of dietary nitrates in improving blood flow and reducing inflammation, which may indirectly support bone health during menopause.

·        Hord NG, Tang Y, Bryan NS. "Food sources of nitrates and nitrites: the physiologic context for potential health benefits." The American Journal of Clinical Nutrition. 2009;90(1):1-10.

Benefits:

- cardiovascular health

- fatigue prevention

- cognitive function

- bone health

Antioxidant            

Berries (Black Currant, Blackberry, Blue Honeysuckle,    Blueberry, Raspberry,    Yumberry)

This study highlights the strong antioxidant capacity of black currants, which may help reduce oxidative stress during menopause.

·        Tabart J, Kevers C, Pincemail J, Defraigne JO, Dommes J. "Comparative antioxidant capacities of phenolic compounds measured by various tests." Food Chemistry. 2009;113(4):621-629.

While focused on antiviral activity, this study underscores the antioxidant and protective effects of flavonoids found in black currants, which may benefit menopausal women.

·        Lyu SY, Rhim JY, Park WB. "Antiherpetic activities of flavonoids against herpes simplex virus type 1 (HSV-1) and type 2 (HSV-2) in vitro." Archives of Pharmacal Research. 2005;28(11):1293-1301.

This study demonstrated that black currant anthocyanins improve vascular health, which is critical for reducing cardiovascular risk during menopause.

·        Matsumoto H, Nakamura Y, Iida H, et al. "Comparative assessment of distribution of blackcurrant anthocyanins in rabbit ocular tissues." Experimental Eye Research. 2006;83(2):387-396.

This study highlights the role of black currant extracts in improving vascular function and reducing oxidative stress, both of which are beneficial for cardiovascular health during menopause. This study also found that black currant extracts improved cognitive function by enhancing blood flow to the brain, which may help alleviate menopause-related cognitive decline.

·        Watson AW, Haskell-Ramsay CF, Kennedy DO, Cooney JM, Trower T, Scheepens A. "Acute supplementation with blackcurrant extracts modulates cognitive functioning and inhibits monoamine oxidase-B in healthy young adults." Journal of Functional Foods. 2015;17:524-539.

Blackberries have potent antioxidant properties, reducing oxidative stress during menopause.

·        Seeram NP, Zhang Y, McKeever R, et al. "Blackberry, black raspberry, blueberry, cranberry, red raspberry, and strawberry extracts inhibit growth and stimulate apoptosis of human cancer cells in vitro." Journal of Agricultural and Food Chemistry. 2006;54(25):9329-9339.

Flavonoids in blackberries may reduce bone resorption and improve bone density.

·        Weaver CM, Alekel DL, Ward WE, Ronis MJ. "Flavonoid intake and bone health." Journal of Nutrition in Gerontology and Geriatrics. 2012;31(3):239-253.

Polyphenols in blackberries protect against age-related cognitive decline.

·        Miller MG, Thangthaeng N, Poulose SM, Shukitt-Hale B. "Role of fruits, nuts, and vegetables in maintaining cognitive health." Experimental Gerontology. 2017;94:24-28.

Blue honeysuckle berries exhibit strong antioxidant and anti-inflammatory effects, beneficial for menopausal women.

·        Rupasinghe HPV, Boehm MM, Sekhon-Loodu S, Parmar I, Bors B, Jamieson AR. "Anti-inflammatory activity of haskap cultivars is polyphenols-dependent." Biomolecules. 2015;5(2):1079-1098.

Anthocyanins in blue honeysuckle berries improve cardiovascular health by lowering blood pressure and improving lipid profiles.

·        Jurikova T, Mlcek J, Skrovankova S, et al. "Fruits of Lonicera caerulea var. kamtschatica (Sevast.) Pojark. and their bioactive compounds: a review." Molecules. 2016;21(9):1144.

Berries like blueberries improve lipid profiles and reduce cardiovascular risk.

·        Basu A, Wilkinson M, Penugonda K, Simmons B, Betts NM, Lyons TJ. "Freeze-dried strawberry powder improves lipid profile and lipid peroxidation in women with metabolic syndrome: baseline and post intervention effects." Nutrition Journal. 2009;8:43.

Blueberry consumption enhances memory and cognitive function in older adults.

·        Krikorian R, Shidler MD, Nash TA, et al. "Blueberry supplementation improves memory in older adults." Journal of Agricultural and Food Chemistry. 2010;58(7):3996-4000.

Raspberries exhibit strong antioxidant activity, reducing oxidative stress during menopause.

·        Liu M, Li XQ, Weber C, Lee CY, Brown J, Liu RH. "Antioxidant and antiproliferative activities of raspberries." Journal of Agricultural and Food Chemistry . 2002;50(10):2926-2930.

Yumberry's anthocyanins reduce oxidative stress, benefiting menopausal women.

·        Zhang W, Chen J, Zhang D, et al. "Anthocyanins from Chinese bayberry extract protect β cells from oxidative stress-mediated apoptosis and ameliorate diabetes in mice." Journal of Agricultural and Food Chemistry. 2011;59(1):223-230.

Benefits:

- cardiovascular health

- cognitive function

- bone health

- immune support

Antioxidant            

Cherry

This study demonstrated that cherries have strong antioxidant properties, which may reduce oxidative stress during menopause.

·        Kim DO, Heo HJ, Kim YJ, Yang HS, Lee CY. "Sweet and sour cherry phenolics and their protective effects on neuronal cells." Journal of Agricultural and Food Chemistry. 2005;53(26):9921-9927.

This review highlights the antioxidant and anti-inflammatory effects of cherries, which may benefit menopausal women by reducing oxidative damage and inflammation.

·        Kelley DS, Adkins Y, Laugero KD. "A review of the health benefits of cherries." Nutrients. 2018;10(3):368.

This study found that consuming tart cherry juice increased melatonin levels and improved sleep quality, which is particularly relevant for menopausal women experiencing sleep disturbances.

·        Howatson G, Bell PG, Tallent J, et al. "Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality." European Journal of Nutrition. 2012;51(8):909-916.

This pilot study demonstrated that tart cherry juice improved sleep duration and quality in older adults, which may benefit menopausal women with insomnia.

·        Pigeon WR, Carr M, Gorman C, Perlis ML. "Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study." Journal of Medicinal Food. 2010;13(3):579-583.

This study found that tart cherry juice reduced oxidative stress and inflammation, both of which are critical for cardiovascular health during menopause.

·        Traustadóttir T, Davies SS, Stock AA, et al. "Tart cherry juice decreases oxidative stress in healthy older men and women." The Journals of Gerontology: Series A. 2009;64(12):1201-1208.

This study demonstrated that tart cherry consumption improved vascular function and reduced blood pressure, which is particularly relevant for menopausal women at increased cardiovascular risk.

·        Keane KM, George TW, Constantinou CL, Brown MA, Clifford T, Howatson G. "Effects of Montmorency tart cherry (Prunus cerasus L.) consumption on vascular function in men with early hypertension." The American Journal of Clinical Nutrition. 2016;103(6):1531-1539.

This study demonstrated that tart cherry consumption reduced inflammation and improved metabolic health, which may benefit menopausal women experiencing chronic inflammation.

·        Seymour EM, Singer AA, Kirakosyan A, Urcuyo-Llanes DE, Kaufman PB, Bolling SF. "Altered hyperlipidemia, hepatic steatosis, and hepatic peroxisome proliferator-activated receptors in rats with intake of tart cherry." Journal of Medicinal Food. 2008;11(2):252-259.

This study found that sweet cherry consumption reduced markers of inflammation, which may help alleviate inflammation-related symptoms during menopause.

·        Kelley DS, Rasooly R, Jacob RA, Kader AA, Mackey BE. "Consumption of Bing sweet cherries lowers circulating concentrations of inflammation markers in healthy men and women." The Journal of Nutrition. 2006;136(4):981-986.

Benefits:

- sleep quality

- cognitive function

- bone health

- immune support

Antioxidant      

Eggplant

This study demonstrated that nasunin, an anthocyanin found in eggplant skin, has strong antioxidant properties, which may reduce oxidative stress during menopause.

·        Noda Y, Kaneyuki T, Igarashi K, et al. "Antioxidant activity of nasunin, an anthocyanin in eggplant peels." Toxicology. 2003;189(3):225-233.

This review highlights the bioactive compounds in eggplant, including antioxidants, which may benefit menopausal women by combating oxidative damage.

·        Stommel JR, Whitaker BD, Haynes KG, Prohens J, Raigón MD, Muñoz-Falcón JE. "Genetic diversity of eggplant (Solanum melongena L.) and its wild relatives: implications for crop improvement." Genetic Resources and Crop Evolution. 2011;58(6):779-794.

This study found that eggplant consumption improved lipid profiles and reduced markers of cardiovascular risk, which is particularly relevant for menopausal women.

·        Das S, Raychaudhuri U, Falchi M, Bertelli A, Braga PC, Das DK. "Cardioprotective properties of raw and cooked eggplant (Solanum melongena L.)." Food & Function. 2011;2(7):395-402.

This review highlights the role of anthocyanins (found in eggplant) in reducing cardiovascular risk by lowering inflammation and oxidative stress.

·        Mattioli R, Francioso A, Mosca L, Silva P. "Antioxidant and anti-inflammatory properties of anthocyanins from purple vegetables and fruits." Current Medicinal Chemistry. 2017;24(37):4120-4133.

This study demonstrated that eggplant fiber reduces LDL oxidation and inflammation, which may benefit menopausal women experiencing chronic inflammation.

·        Lee HS, Kim BS, Kim MK. "Suppressive effects of dietary fiber from eggplant (Solanum melongena L.) on human plasma low-density lipoprotein (LDL) oxidation." Journal of Agricultural and Food Chemistry. 2003;51(10):2842-2848.

This study found that eggplant extract improved glycemic control and reduced insulin resistance, which may benefit menopausal women experiencing metabolic changes.

·        Kumar S, Sharma AK, Chauhan NS, et al. "Anti-diabetic and hypoglycemic effects of Solanum melongena (eggplant)." Journal of Ethnopharmacology. 2011;134(3):721-726.

Benefits:

- cardiovascular health

- anti-inflammatory

- metabolic health

Antioxidant          

Grape

This review discusses the antioxidant and anti-inflammatory effects of grape-derived compounds, which may benefit menopausal women by reducing oxidative damage.

·        Kaur M, Agarwal C, Agarwal R. "Anticancer and cancer chemopreventive potential of grape seed extract and other grape-based products." Journal of Nutrition. 2009;139(9):1806S-1812S.

This study demonstrated that grape-derived resveratrol improved markers of cardiovascular health, which is particularly relevant for menopausal women at increased cardiovascular risk.

·        Tome-Carneiro J, Gonzálvez M, Larrosa M, et al. "One-year consumption of a grape nutraceutical containing resveratrol improves the inflammatory and fibrinolytic status of patients in primary prevention of cardiovascular disease." The American Journal of Cardiology . 2012;110(3):356-363.

This review highlights the cardioprotective effects of resveratrol, found in grapes, including its ability to reduce inflammation and improve vascular function.

·        Berman AY, Motechin RA, Wiesenfeld MY, Holz MK. "The therapeutic potential of resveratrol: a review of clinical trials." NPJ Precision Oncology . 2017;1:35.

This study found that Concord grape juice improved memory function in older adults, which may benefit menopausal women experiencing cognitive decline.

·        Krikorian R, Nash TA, Shidler MD, Shukitt-Hale B, Joseph JA. "Concord grape juice supplementation improves memory function in older adults with mild cognitive impairment." The British Journal of Nutrition. 2010;103(5):730-734.

This study demonstrated that resveratrol improved cerebral blood flow and cognitive performance, which may support brain health during menopause.

·        Kennedy DO, Wightman EL, Reay JL, et al. "Effects of resveratrol on cerebral blood flow variables and cognitive performance in humans: a double-blind, placebo-controlled, crossover investigation." American Journal of Clinical Nutrition. 2010;91(6):1590-1597.

This review highlights the anti-inflammatory effects of resveratrol, which may benefit menopausal women experiencing chronic inflammation.

·        Tomé-Carneiro J, Larrosa M, González-Sarrías A, et al. "Resveratrol and clinical trials: the crossroad from in vitro studies to human evidence." Current Pharmaceutical Design. 2013;19(34):6064-6093.

This study demonstrated that resveratrol reduced markers of inflammation and oxidative stress, which may alleviate inflammation-related symptoms during menopause.

·        Ghanim H, Sia CL, Abuaysheh S, et al. "An antiinflammatory and reactive oxygen species suppressive effects of an extract of Polygonum cuspidatum containing resveratrol." The Journal of Clinical Endocrinology & Metabolism. 2010;95(9):E1-E8.

Benefits:

- cardiovascular health

- cognitive function

- anti-inflammatory

Antioxidant              

 Plum

This study found that consuming dried plums improved bone mineral density in postmenopausal women, making them a promising dietary intervention for osteoporosis prevention.

·        Hooshmand S, Chai SC, Saadat RL, Payton ME, Brummel-Smith K, Arjmandi BH. "Comparative effects of dried plum and dried apple on bone in postmenopausal women." British Journal of Nutrition. 2011;106(6):923-930.

This animal study demonstrated that dried plums significantly improved bone density and strength, suggesting their potential to mitigate bone loss during menopause.

·        Arjmandi BH, Johnson CD, Campbell SC, et al. "Combination of dried plum and soy protein isolate effectively reverses bone loss in an ovariectomized rat model of osteoporosis." Journal of Medicinal Food. 2005;8(4):478-485.

This review highlights the antioxidant properties of plums, which may reduce oxidative stress and inflammation during menopause.

·        Stacewicz-Sapuntzakis M, Bowen PE, Hussain EA, Damayanti-Wood BI, Farnsworth NR. "Chemical composition and potential health effects of prunes: a functional food?" Critical Reviews in Food Science and Nutrition. 2001;41(4):251-286.

This study demonstrated that plums contain potent antioxidants, including phenolic compounds, which may benefit menopausal women by combating oxidative damage.

·        Kayano S, Yoshioka H, Kikuzaki H, Kasamatsu K, Nakatani N. "Antioxidant properties of prunes (Prunus domestica L.) and their constituents." BioFactors. 2003;19(3-4):147-152.

This study demonstrated that prunes helped lower blood pressure, likely due to their high potassium content, which is beneficial for cardiovascular health during menopause.

·        Ahmed T, Sadia H, Batool S, Janjua A, Shuja F. "Use of prunes as a control of hypertension." Journal of Ayub Medical College Abbottabad. 2010;22(1):108-111.

This systematic review found that prunes were effective in improving stool frequency and consistency, making them beneficial for menopausal women experiencing constipation.

·        Lever E, Cole J, Scott SM, Emery PW, Whelan K. "Systematic review: the effect of prunes on gastrointestinal function." Alimentary Pharmacology & Therapeutics. 2014;40(7):750-758.

This randomized trial demonstrated that prunes were more effective than psyllium in treating constipation, highlighting their role in digestive health during menopause.

·        Attaluri A, Donahoe R, Valestin J, Brown K, Rao SS. "Randomised clinical trial: dried plums (prunes) vs. psyllium for constipation." Alimentary Pharmacology & Therapeutics . 2011;33(7):822-828.

Benefits:

-  bone health

- cardiovascular health

- digestive health

Antioxidant             

Purple Sweet Potato

This study demonstrated that purple sweet potatoes contain high levels of anthocyanins and other antioxidants, which may reduce oxidative stress during menopause.

·        Grace MH, Yousef GG, Gustafson SJ, et al. "Phytochemical changes in phenolics, anthocyanins, ascorbic acid, and carotenoids associated with sweetpotato storage and impacts on bioactive properties." Food Chemistry . 2014;145:717-724.

This review highlights the antioxidant and anti-inflammatory effects of anthocyanins, which are abundant in purple sweet potatoes, and their potential to mitigate oxidative damage during menopause.

·        Lim S, Xu J, Kim J, et al. "Role of anthocyanins in reducing cancer risk: a review." Anti-Cancer Agents in Medicinal Chemistry . 2013;13(8):1205-1213.

This study found that anthocyanins from purple sweet potatoes reduced lipid accumulation and improved metabolic health, which is particularly relevant for menopausal women at increased cardiovascular risk.

·        Choi JH, Kwon HJ, Kim YJ, et al. "Purple sweet potato anthocyanins attenuate hepatic lipid accumulation through activating AMPK in human HepG2 cells and obese mice." Nutrition Research and Practice . 2011;5(6):524-529.

This study demonstrated that anthocyanins from purple sweet potatoes improved glycemic control, which may benefit menopausal women experiencing metabolic changes.

·        Matsui T, Ebuchi S, Kobayashi M, et al. "Anti-hyperglycemic effect of diacylated anthocyanin derived from Ipomoea batatas cultivar Ayamurasaki can be achieved through the α-glucosidase inhibitory action." Journal of Agricultural and Food Chemistry. 2002;50(25):7244-7248.

This study demonstrated that anthocyanins from purple sweet potatoes reduced markers of inflammation, which may alleviate inflammation-related symptoms during menopause.

·        Hwang YP, Choi JH, Han EH, et al. "Purple sweet potato anthocyanins attenuate hepatic injury by inhibiting proinflammatory cytokines in lipopolysaccharide-treated mice." Food and Chemical Toxicology. 2011;49(9):2228-2236.

This study found that anthocyanins from purple sweet potatoes reduced inflammation and oxidative stress, which may benefit menopausal women experiencing chronic inflammation.

·        Zhang Z, Liu X, Li J, et al. "Anthocyanins from purple sweet potato attenuate dimethylnitrosamine-induced liver fibrosis in rats by inducing autophagy." Food & Function. 2016;7(3):1560-1568.

Benefits:

- cardiovascular health

- metabolic health

- glycemic control

- anti-inflammatory

Sweetener                

Monk Fruit

This study demonstrated that mogrosides from monk fruit exhibit strong antioxidant activity, reducing oxidative stress during menopause.

·        Qi XY, Chen WJ, Zhang LQ, Xie BJ. "Mogrosides extract from Siraitia grosvenorii scavenges free radicals in vitro and lowers oxidative stress in animals." Nutrition Research. 2008;28(4):278-284.

This study highlighted the antioxidant and anti-inflammatory effects of monk fruit extracts, which may benefit menopausal women by combating oxidative damage and inflammation.

·        Xu J, Deng Y, Li S, et al. "Antioxidant and anti-inflammatory activities of mogroside extracts from Siraitia grosvenorii." Journal of Functional Foods . 2014;10:359-367.

This study found that mogrosides reduced inflammation and improved metabolic markers, which may benefit menopausal women experiencing metabolic changes.

·        Di R, Huang MT, Ho CT. "Anti-inflammatory activities of mogrosides from Siraitia grosvenorii in murine macrophages and a murine ear edema model." Journal of Agricultural and Food Chemistry. 2011;59(13):7474-7481.

This animal study demonstrated that mogroside V, a major component of monk fruit, improved insulin sensitivity and reduced fat accumulation, making it potentially beneficial for menopausal women at risk of metabolic syndrome.

·        Zheng Y, Ren Z, Wang J, et al. "Mogroside V improves insulin sensitivity and reduces adiposity in high-fat diet-induced obese mice." European Journal of Pharmacology. 2017;809:121-129.

This study found that monk fruit extracts reduced blood pressure and blood sugar levels, which is particularly relevant for menopausal women at increased cardiovascular risk.

·        Liu C, Dai LH, Dou DQ, Ma LQ, Sun YX. "Studies on the antihypertensive and hypoglycemic effects of Siraitia grosvenorii fruits." Fitoterapia. 2010;81(6):613-619.

This study compared the effects of different sweeteners and found that monk fruit did not increase blood sugar or insulin levels, making it a suitable option for menopausal women managing their weight.

·        Tey SL, Salleh NB, Henry J, Forde CG. "Effects of aspartame-, monk fruit-, stevia- and sucrose-sweetened beverages on postprandial glucose, insulin and energy intake." International Journal of Obesity. 2017;41(3):450-457.

This review highlights the role of nonnutritive sweeteners like monk fruit in supporting weight management and metabolic health, which is particularly relevant for menopausal women.

·        Gardner C, Wylie-Rosett J, Gidding SS, et al. "Nonnutritive sweeteners: current use and health perspectives: a scientific statement from the American Heart Association and the American Diabetes Association." Diabetes Care. 2012;35(8):1798-1808.

This study demonstrated that monk fruit extracts reduced inflammation and improved metabolic markers, which may benefit menopausal women experiencing chronic inflammation.

·        Liu C, Dai LH, Dou DQ, Ma LQ, Sun YX. "Studies on the antihypertensive and hypoglycemic effects of Siraitia grosvenorii fruits." Fitoterapia. 2010;81(6):613-619.

This study found that mogrosides significantly reduced inflammation, which may alleviate inflammation-related symptoms during menopause.

·        Di R, Huang MT, Ho CT. "Anti-inflammatory activities of mogrosides from Siraitia grosvenorii in murine macrophages and a murine ear edema model." Journal of Agricultural and Food Chemistry. 2011;59(13):7474-7481.

Benefits:

- antioxidant

- metabolic health

- cardiovascular health

- weight management

- anti-inflammatory

Sweetener               

Stevia

This study demonstrated that stevia extracts exhibit strong antioxidant activity, reducing oxidative stress during menopause.

·        Ghanta S, Banerjee A, Poddar A, Chattopadhyay S. "Oxidative DNA damage preventive activity and antioxidant potential of Stevia rebaudiana (Bertoni) Bertoni." Journal of Agricultural and Food Chemistry. 2007;55(26):10962-10967.

This animal study found that stevia improved antioxidant status, which may benefit menopausal women by combating oxidative damage.

·        Sharma N, Mogra R, Shetty V. "Effect of Stevia rebaudiana on antioxidant status in streptozotocin-induced diabetic rats." Journal of Dietary Supplements. 2013;10(3):223-234.

This study demonstrated that stevioside, a major component of stevia, reduced postprandial blood glucose levels, making it beneficial for menopausal women at risk of diabetes.

·        Gregersen S, Jeppesen PB, Holst JJ, Hermansen K. "Antihyperglycemic effects of stevioside in type 2 diabetic subjects." Metabolism. 2004;53(1):73-76.

This study compared the effects of different sweeteners and found that stevia did not increase blood sugar or insulin levels, making it suitable for menopausal women managing their blood sugar.

·        Tey SL, Salleh NB, Henry J, Forde CG. "Effects of aspartame-, monk fruit-, stevia- and sucrose-sweetened beverages on postprandial glucose, insulin and energy intake." International Journal of Obesity. 2017;41(3):450-457.

This study found that stevioside significantly reduced blood pressure in hypertensive patients, which is particularly relevant for menopausal women at increased cardiovascular risk.

·        Chan P, Tomlinson B, Chen YJ, et al. "A double-blind placebo-controlled study of the effectiveness and tolerability of oral stevioside in human hypertension." British Journal of Clinical Pharmacology. 2000;50(3):215-220.

This long-term study demonstrated that stevioside lowered blood pressure and improved cardiovascular health, benefiting menopausal women with hypertension.

·        Hsieh MH, Chan P, Sue YM, et al. "Efficacy and tolerability of oral stevioside in patients with mild essential hypertension: a two-year, randomized, placebo-controlled study." Clinical Therapeutics . 2003;25(11):2797-2808.

This study found that stevia reduced calorie intake and did not spike blood sugar or insulin levels, making it a suitable option for menopausal women managing their weight.

·        Anton SD, Martin CK, Han H, et al. "Effects of stevia, aspartame, and sucrose on food intake, satiety, and postprandial glucose and insulin levels." Appetite. 2010;55(1):37-43.

This review highlights the role of nonnutritive sweeteners like stevia in supporting weight management and metabolic health, which is particularly relevant for menopausal women.

·        Gardner C, Wylie-Rosett J, Gidding SS, et al. "Nonnutritive sweeteners: current use and health perspectives: a scientific statement from the American Heart Association and the American Diabetes Association." Diabetes Care. 2012;35(8):1798-1808.

This study demonstrated that stevioside and its metabolites reduced inflammation, which may benefit menopausal women experiencing chronic inflammation.

·        Boonkaewwan C, Ao M, Toskulkao C, Rao MC. "Anti-inflammatory and immunomodulatory activities of stevioside and its metabolite steviol on THP-1 cells. "Journal of the Science of Food and Agriculture. 2006;86(1):77-82.

This study found that stevioside modulated immune responses and reduced inflammatory markers, which may alleviate inflammation-related symptoms during menopause.

·        Sehar I, Kaul A, Bani S, Pal HC, Saxena AK. "Immune up regulatory response of a non-caloric natural sweetener, stevioside." Chemico-Biological Interactions. 2008;173(2):115-121.

Benefits:

- antioxidant

- blood sugar regulation

- cardiovascular health

- weight management

- anti-inflammatory

Prebiotic Fiber

Tapioca Fiber

This review highlights the role of soluble fibers and prebiotics in supporting digestive health by promoting the growth of beneficial gut bacteria and improving stool consistency.

·        Slavin J. "Fiber and Prebiotics: Mechanisms and Health Benefits." Nutrients . 2013;5(4):1417-1435.

Prebiotic fibers like soluble tapioca fiber improve gut health by enhancing microbial diversity and supporting a balanced microbiome.

·        Holscher HD. "Dietary Fiber and Prebiotics and the Gastrointestinal Microbiota." Gut Microbes. 2017;8(2):172-184.

Soluble fibers improve glycemic control by reducing postprandial glucose spikes and enhancing insulin sensitivity.

·        Weickert MO, Pfeiffer AFH. "Metabolic Effects of Dietary Fiber Consumption and Prevention of Diabetes." Journal of Nutrition . 2008;138(3):439-442.

Soluble fibers like tapioca fiber are effective in managing blood sugar levels, which is particularly relevant for menopausal women at risk of metabolic syndrome.

·        Jenkins DJA, Kendall CWC, Augustin LSA, et al. "Effect of Dietary Fiber on Glycemic Control in Patients with Type 2 Diabetes Mellitus." Diabetes Care . 2002;25(8):1301-1306.

Soluble fibers increase satiety and reduce overall caloric intake, making them useful for weight management during menopause.

·        Howarth NC, Saltzman E, Roberts SB. "Dietary Fiber and Weight Regulation." Nutrition Reviews . 2001;59(5):129-139.

Soluble fibers contribute to weight loss and appetite control, which is beneficial for menopausal women prone to weight gain.

·        Wanders AJ, van den Borne JJGC, de Graaf C, et al. "Effects of Dietary Fibre on Subjective Appetite, Energy Intake and Body Weight: A Systematic Review of Randomized Controlled Trials." Obesity Reviews . 2011;12(9):724-739.

Soluble fibers significantly reduce LDL cholesterol levels, which is critical for heart health during menopause.

·        Brown L, Rosner B, Willett WW, Sacks FM. "Cholesterol-Lowering Effects of Dietary Fiber: A Meta-Analysis." American Journal of Clinical Nutrition . 1999;69(1):30-42.

Soluble fibers improve cardiovascular health by lowering cholesterol and reducing inflammation.

·        Anderson JW, Baird P, Davis RH Jr, et al. "Health Benefits of Dietary Fiber." Nutrition Reviews . 2009;67(4):188-205.

Short-chain fatty acids (SCFAs) produced by prebiotic fermentation reduce systemic inflammation, which is beneficial for menopausal women.

·        Ríos-Covián D, Ruas-Madiedo P, Margolles A, et al. "Intestinal Short-Chain Fatty Acids and Their Link with Diet and Human Health." Frontiers in Microbiology. 2016;7:185.

Prebiotic fibers modulate the gut microbiome and reduce inflammation, supporting overall health during menopause.

·        Makki K, Deehan EC, Walter J, Bäckhed F. "The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease." Cell Host & Microbe . 2018;23(6):705-715.

Prebiotic fibers enhance mineral absorption, which may help mitigate bone loss during menopause.

·        Weaver CM. "Should Dairy Be Recommended as Part of a Healthy Vegan Diet?" American Journal of Clinical Nutrition . 2009;89(5):1634S-1637S.

Soluble fibers improve calcium absorption, which is beneficial for preventing osteoporosis during menopause.

·        Whisner CM, Martin BR, Nakatsu CH, et al. "Soluble Corn Fiber Increases Calcium Absorption Associated with Shifts in the Gut Microbiome: A Randomized Dose-Response Trial in Free-Living Pubertal Females." Journal of Nutrition . 2016;146(7):1298-1306.

Benefits:

- digestive health

- blood sugar regulation

- weight management

- heart health

- reduced inflammation

- bone health