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What to limit, per Ramallo: Added sugar: Can worsen hormone balance and cycle irregularity (aim for 10g per serving) Alcohol: Highly dysregulatingkeeping intake under 12 drinks per day (or skipping it) can noticeably improve symptoms Caffeine: More than 23 servings daily may worsen symptoms for some people Supplements Under the guidance of a menopause-informed provider, certain supplements may help support cycles and symptoms, per Ramallo: Soy isoflavones: Support sex hormone balance, regulating cycles and reducing hot flashes Omega-3s: Excellent for hormone balance and cardiovascular health Vitamin D : Essential for hormone synthesis and regulation Inositol : Supports both sex hormones and insulin signaling Berberine & N-acetylcysteine (NAC): May help improve blood sugar regulation, especially impactful for people with insulin resistance Medical treatments Lifestyle supports are foundational, but sometimes symptoms need more backup

PMID 41257733

Les apports recommands varient entre 4 g/jour pour les adultes et 5 g/jour pour les femmes allaitantes, mais des complments jusqu 1 000 g/jour sont souvent prescrits sans risque, grce lexcrtion efficace

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doi: 10.1113/jphysiol.2009.179325 59 LuHHuangDSaederupNCharoIFRansohoffRMZhouL