What Are the Best Supplements for Menopause Belly Fat?

menopause strengthtraining supplements Oct 01, 2024

Hands up if you gained a few pounds around the middle as you started approaching menopause, even though you didn’t change your diet or exercise habits significantly. This is something that happens to almost all of us, but you don’t have to live in stretchy-waist pants forever. Let’s talk about what you can do to manage the situation, including some of the best supplements for menopause belly fat.

In this article, you will learn:

Why menopause messes with your metabolism and adds belly fat to your frame
How to optimize your metabolic health in menopause
How specific supplements can play a role in reducing menopause belly fat
Practical tips for making diet and lifestyle changes

Before we go any further, I have to say this…weight gain and fat loss are complex matters. I am not trying to shame anyone or make something that’s so nuanced seem simple. But I do know that a lot of women in my circle are looking to optimize their body composition. So I’m trying to hold space for that and want to support you if that’s something you’re looking to do.

So, with that out of the way, let’s dive into how menopause contributes to belly fat and the steps you can take to manage it.

Curious about how GLP-1 agonists can fit into your weight loss plan? Check out my FREE 4-part video series, Ozempic Uncovered to find out more > HERE.

The Dreaded Menopause Belly

So why does it seem women are destined to develop a menopause belly?

Mostly, it’s your hormones. As you transition into menopause, your estrogen levels decline. And since estrogen plays a crucial role in regulating fat distribution and muscle building — once it begins to decline, the body tends to store more fat, especially around the midsection.

Plus, as you age, this perfect storm of dropping hormones complicates your metabolic health status. Overall, your metabolism slows down as you get older. You become less insulin-sensitive. And that means more belly fat.

This combination of a slower metabolism, insulin resistance, and lower estrogen levels makes it easier to gain fat and harder to lose it, particularly around the abdomen.

Stress, which tends to increase during this period (for a whole host of reasons, from increased caregiving for your parents to relationship struggles and financial worries), also plays a role. Higher cortisol levels, a stress hormone, encourage fat storage, particularly visceral fat—the type that surrounds internal organs and contributes to the dreaded "menopause belly."

How To Tell If Your Meno Belly Needs Attending To

One useful tool for understanding your risk related to abdominal fat is the waist-to-hip ratio. This ratio can give you insight into how much fat is being stored in the abdominal area compared to your hips, and it’s a simple, useful tool for evaluating your health risk.

Here’s how to measure it:

Take your waist measurement: With a cloth tape measure, measure the circumference of your waist at its narrowest point, typically just above the belly button.
Measure your hips: Measure the circumference of your hips at their widest part.
Calculate the ratio: Divide your waist measurement by your hip measurement to get the ratio.

For women, a waist-to-hip ratio greater than 0.85 is considered a marker for central obesity and can increase the risk of cardiovascular disease, diabetes, and other health issues.

The Menopause Belly Diet

You can’t avoid menopause.

But you can make it go smoother and end up healthier when you make a few diet and lifestyle changes.

Adopting healthy habits can help you maintain a healthy weight and reduce fat accumulation — even when your hormones are working against you.

First and foremost, an insulin-sensitive diet is key. Eating nutrient-dense foods, rich in vitamins, minerals, and fats, can help combat weight gain.

The easiest place to start? Focus on including more proteins in your diet…while reducing refined carbs and sugars that spike insulin levels (these are the most important foods to avoid for menopause belly fat). Protein is so crucial because it helps you maintain muscle mass, which is your number one most valuable tool for keeping your metabolic health intact as you age.

Best Exercise For Menopause Belly

Speaking of muscle mass, exercise is the most important thing you can do for your health and your future. And if you’ve got fat accumulating around your midsection, it’s a non-negotiable.

I don’t care what type of cardio exercise you do, as long as you just get moving. Walking is an ideal menopause belly workout.

And on top of that, strength training for menopause is a must. If you’re gaining weight, you have to focus on building muscle mass. Muscle helps increase insulin sensitivity, boosts your metabolic rate, and ultimately helps keep belly fat in check.

You don’t need any fancy equipment to get started. A kettlebell or two and a dose of consistency will serve you well in your quest to get rid of menopausal belly fat.

Learn how to lift with me! Whether you’re before, during, or after menopause, my Strength Corner Program is perfect for learning proper form and lifting techniques for all skill levels.

Menopause Belly Fat Loss, Stress, And Sleep

When you want to stop menopause weight gain, it’s important to talk about stress and sleep.

As I mentioned earlier, elevated cortisol levels due to stress can lead to fat storage, especially around the belly. When you’re looking to reduce stress and cortisol, the easiest thing to do is look at how to increase oxytocin, the hormone of connection. Incorporate more things that bring you joy in your life. Snuggle with your humans and your animals. Do things for yourself just because. Constantly taking care of everyone around you except for yourself is a recipe for adding more fat to your belly.

Getting quality sleep is also crucial, as sleep deprivation can further disrupt hormones related to hunger and fat storage, such as ghrelin and leptin. Quality sleep is non-negotiable.

Best Supplements For Menopause Belly Fat

Supplements aren’t some miracle cure for dropping menopause weight. While they can help, they will only help when combined with the other diet and lifestyle changes I mentioned above.

A supplement (or medication) alone simply won’t do the trick if your diet, exercise, sleep, and stress management aren’t in check.

And obviously, always check in with your doctor before starting any kind of supplement.

That said, some supplements that I like to use for supporting balanced hormones in menopause and overall metabolic health include:

1. Chill Pill

Stress in midlife is no joke, and the toll it takes on your metabolism is real. While it’s important to work on your stress reduction, adding in a supplement that helps your body adapt to stress and manage cortisol can make a huge difference. My Chill Pill supplement combines l-theanine, magnolia bark, and a host of all-natural ingredients that help you put the smackdown on stress, support blood sugar balance, and get a good night’s sleep — which are three of the most crucial parts of the menopause belly fat puzzle.

Check out Chill Pill here.

2. Adrenal Support Supplements

Hormonal imbalances and stress during menopause can lead to overworked adrenal glands, which produce stress hormones like cortisol. High cortisol levels are linked to increased belly fat. Plus, when you give your adrenals extra support, they respond by helping in the sex hormone production department as well, which can make your menopausal transition that much smoother.

Adaptogens such as rhodiola and ginseng could help support adrenal function and balance cortisol levels, which helps to reduce fatigue and feelings of stress. (1,2)

And glandulars (extracts from bovine adrenal glands) can really support your energy levels — which means you’re much more likely to workout.

You’ll find an elegant formulation of both adaptogens and glandulars in my Resilience formula here.

3. Magnesium

Magnesium plays a role in various bodily functions, including stress response, muscle function, and blood sugar levels. It could help improve insulin sensitivity and could possibly aid in controlling belly fat because of its role in balancing blood sugar, which is a common struggle during menopause. Magnesium also supports sleep and relaxation, which can lower cortisol levels and reduce stress-related fat storage. (3)

I’ve combined a highly absorbable form of magnesium with blood sugar and hormone-balancing myoinositol in my Relax Tonic. It’s amazing, and it tastes like cherry Kool-Aid. I drink this every night as a little treat to myself.

4. Omega-3 Fatty Acids

Omega-3 fatty acids, commonly found in fish oil, are known for their anti-inflammatory properties. They can help healthy levels of inflammation, which in turn helps with pretty much everything in the body, including fat storage. (4) Omega-3s also support heart health, making them a double win, since heart disease is the number one killer of women.

5. Vitamin D

Vitamin D is critical for bone health and immune function, but it also plays a role in energy metabolism in your adipose tissue. (5) Many women in menopause are deficient in vitamin D, which could play a role in fat storage. Studies suggest that adequate levels of vitamin D help control the body’s fat-storing mechanisms, particularly in the abdominal region.

While my preference is to get vitamin D the low-tech way (from the sun) it’s not always possible to get as much as you need at all times of the year — and that’s where supplementation can come in handy. Be sure to get your levels checked with your doctor before supplementing, because you don’t want to overdo it.

6. GLP-1 Agonists

Although not technically a menopause belly supplement, GLP-1 agonists (such as semaglutide and tirzepatide) are gaining popularity for their role in weight management, especially for those struggling with stubborn belly fat. The list of GLP-1 benefits are quite long, but they help to regulate appetite, reduce food intake, and improve insulin sensitivity, making them an effective tool for managing weight, including menopause-related belly fat.

GLP-1 agonists are prescription medications, so you’ll have to work with your doctor to see if they’re right for you.

GLP-1 agonists are incredible tools for revitalizing your metabolic health and your waistline…but you’ve got to use them properly, especially when your hormonal landscape is changing.

Check out my FREE 4-part video series where I walk you through the potential of GLP1s >> HERE

Winning The Menopause Belly Fat Battle

Menopause belly fat is a common and frustrating issue, but it’s not something you have to live with forever.

By addressing hormonal imbalances, reducing inflammation, and supporting overall metabolism, you can take control of your body and reduce abdominal fat during this stage of life.

Here’s a quick recap of the key takeaways:

No supplement is a magic bullet for weight loss. You’ve got to lift heavy, eat protein, and get moving if you want to shrink your belly
Supplements like chill pill, omega-3 fatty acids, vitamin D, magnesium, and adrenal support adaptogens can help balance hormones and support fat loss
GLP-1 agonists offer an alternative approach for managing menopause belly fat, especially for those dealing with insulin resistance

For more information on feeling hot and happy as you age, be sure to sign up for my weekly newsletter HERE.

Disclaimer:
The information provided in this blog/podcast is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. While Dr. Tyna Moore is a licensed doctor, she is not the reader’s or listener’s personal doctor. Individuals should always consult a qualified healthcare provider before making decisions about treatments, supplements, sauna use, or significant changes to their exercise routine. The benefits of strength training and other exercise interventions can vary among individuals, so personalized advice is essential to avoid potential injury. Professional medical advice should not be disregarded or delayed because of something read or heard in this content.

This blog/podcast may contain affiliate links, meaning Dr. Moore may earn a small commission if purchases are made through these links, at no additional cost to the consumer. Links to Dr. Moore’s courses and supplements are provided for informational purposes only and are not a substitute for personalized medical advice. Statements about supplements and products have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent disease. Individual results may vary.

Use of this content does not establish a doctor-patient relationship with Dr. Tyna Moore. Readers and listeners are advised to consult a licensed healthcare professional for personalized medical guidance.

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