Herbs, spices, grains, legumes, nuts, fruit, berries, vegetables... are rich in chemical compounds: polyphenols. These health promoting compounds are often at the heart of many so-called superfoods. Those consuming diets rich in polyphenols (these are plant forward diets) have better long-term health outcomes and there is some evidence for their beneficial effects to combat the symptoms of menopause. Soy, rich in (non polyphenol) phytoestrogens, has additional evidence of benefits.
To see the collection of studies (that we will add to when new research is published), scroll down to bottom of page. If you have any suggestions of other studies to include, add them in the Comments section, also at bottom of page.
Polyphenols are not a magic pill. They should be part of a healthy eating pattern and lifestyle.
To get the benefits of polyphenols, we enjoy using a whole food approach. What does this mean? At a minimum, enjoying fruit, nuts and seeds on a daily basis. Consuming herbs and spices. Prioritising as wide variety of foods as possible: vegetables, whole grains and legumes.
Benefits come from daily eating, daily living - over the course of time. Some may prefer a Western, Mediterranean diet; others a similarly plant forward Asian diet. Be wary of using supplements where the evidence, safety, quality of manufacture or formulation is not as strong as the marketing behind them.
As ever, please talk to your doctor or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle, especially if you are under treatment.
Have specific polyphenol questions? Try the online Phenol-Explorer. The database "contains more than 35,000 content values for 500 different polyphenols in over 400 foods. These data are derived from the systematic collection of more than 60,000 original content values found in more than 1,300 scientific publications."
Stay Healthy,
Alastair
Scroll down to see the studies.
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Menopause
Salvio G, Ciarloni A, Gianfelice C, Lacchè F, Sabatelli S, Giacchetti G, Balercia G. The Effects of Polyphenols on Bone Metabolism in Postmenopausal Women: Systematic Review and Meta-Analysis of Randomized Control Trials. Antioxidants (Basel). 2023 Oct 5;12(10):1830. doi: 10.3390/antiox12101830. PMID: 37891909; PMCID: PMC10604028.
Kang I, Rim CH, Yang HS, Choe JS, Kim JY, Lee M. Effect of isoflavone supplementation on menopausal symptoms: a systematic review and meta-analysis of randomized controlled trials. Nutr Res Pract. 2022 May;16(Suppl 1):S147-S159. doi: 10.4162/nrp.2022.16.S1.S147. Epub 2022 May 4. PMID: 35651836; PMCID: PMC9127519.
Sánchez-MartÃnez L, Periago MJ, GarcÃa-Alonso J, GarcÃa-Conesa MT, González-Barrio R. A Systematic Review of the Cardiometabolic Benefits of Plant Products Containing Mixed Phenolics and Polyphenols in Postmenopausal Women: Insufficient Evidence for Recommendations to This Specific Population. Nutrients. 2021 Nov 27;13(12):4276. doi: 10.3390/nu13124276. PMID: 34959828; PMCID: PMC8707028.
Not a polyphenol but worth a mention:
Chen MN, Lin CC, Liu CF. Efficacy of phytoestrogens for menopausal symptoms: a meta-analysis and systematic review. Climacteric. 2015 Apr;18(2):260-9. doi: 10.3109/13697137.2014.966241. Epub 2014 Dec 1. PMID: 25263312; PMCID: PMC4389700.
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