Lignans in Flaxseeds: A Powerful Aid for Menopause

Introduction To Flaxseeds

The latin name for flaxseed is ‘Linum usitatissimum’ which translates to ‘very useful’ and that they are indeed.

Flaxseed have been part of the human diet for thousands of years and celebrated for their nutritional benefits; but there’s way more to these tiny seeds than you may think. A key component of flaxseeds that make them particularly beneficial, especially for women, is lignans. These naturally occurring compounds have fostered lots of attention for their potential to support hormone balance. In this blog, we’ll explore the role of lignans in flaxseeds, the way in which they can support female hormones, and how flaxseed can help ease menopausal symptoms.

What are Lignans in Flaxseeds and how can they support hormones?

Lignans are classes of bioactive polyphenolic phytochemicals, which is a fancy way of saying they are supportive plant compounds that can influence biological process in the body. Flaxseed are one of the richest sources of lignans with lignan production between 75-800 times more than other seeds, legumes and vegetables.

Lignans as a Phytoestrogen: Supporting Hormonal Balance

Lignans are a type of phytoestrogen which is a plant compound that can interact with oestrogen receptors and gently up- or down-regulate based on needs. These plant compounds may gently help to restore balance if oestrogen levels are higher relative to progesterone. By gently helping to modulate oestrogen in the body, flaxseed may help to restore hormonal imbalances that can contribute to perimenopausal symptoms such as mood changes, breast tenderness and bloating.

How Lignans Help During Perimenopause

During perimenopause, it’s common to experience much higher oestrogen levels and food-based phytoestrogens like flaxseed can help to promote the healthy metabolism of oestrogen and keep levels in check.

Lignans’ Role in Menopause: Supporting Low Oestrogen Levels

Eventually once menstrual bleeding ceases, and you enter menopause, oestrogen levels drop to a similar level to the one you may have experienced in childhood years. Research indicates that phytoestrogens can help to stimulate oestrogen receptors and have a mildly pro-oestrogen effect, helping you to adjust to these new lower levels (1).

Linwoods Menoligna not only contains milled sprouted flaxseed, it also has the added lignans with 300mg per 30g serving, making it a great natural option for supporting hormonal fluctuations.

How Do Flaxseeds Help with Menopausal Symptoms?

Menopause is a natural phase in a woman’s life but can come with uncomfortable physiological changes due to the lowered levels of oestrogen. Mood changes, hot flashes, weight gain and cognitive decline are common symptoms that many women seek relief from during this time.

Flaxseeds and Omega-3: Reducing Hot Flashes and Night Sweats

Some studies have shown that doses of omega-3 ranging from 500mg up to 2g a day (taken consistently for 8-12 weeks), can significantly help to reduce the frequency of vasomotor symptoms such as hot flashes and night sweats (3).  A 20g serving of Linwoods Milled Flaxseed provides a whopping 4g of omega-3. Adding this to your breakfast bowl on a daily basis could be an effective strategy for managing hot flashes and night sweats that can disrupt sleep quality, leaving you feeling lethargic the following day.

Supporting Mental Health During Menopause with Flaxseeds

Fluctuating hormones during the menopausal transition can have a huge impact on mental health, with many women reporting anxiety and depression. Linwoods Menoligna are a great source of both omega-3 and vitamin D – both of which are essential co-factors to support the synthesis of serotonin, our ‘feel good’ neurotransmitter. Vitamin B6 is another key hormone-supporting vitamin found in Menoligna. Vitamin B6 is vital for supporting progesterone and for the production of our calming neurotransmitter GABA. By helping to support serotonin & GABA levels, you can help to manage anxiety and mental health.

Flaxseeds for Cognitive Health During Menopause

Additionally, cognitive decline is a common concern during peri- and post-menopause. Omega-3 is vital for maintaining cellular health and supports both the structure and integrity of cells and the communication between the cells. Adding a daily source of omega-3, that you can get from Linwoods Milled Flaxseed, can serve to support brain health and cognitive function.

Flaxseeds and Weight Management During Menopause

During the menopause transition, many women experience weight gain, particularly around the abdomen, largely due to reduced insulin sensitivity and the consequent dysregulated blood sugar. Flaxseeds can offer support during this time by providing lots of fibre that helps to stabilise blood sugar. Research shows that flaxseed can improve insulin sensitivity and glycemic control, helping to prevent spikes in blood sugar and reducing the risk of weight gain associated with insulin resistance (4).

Flaxseeds: A Natural Ally for Women’s Health During Menopause

Flaxseeds are more than just a superfood; they are a powerful ally for women’s health, particularly during the transition to menopause. They offer gentle and natural support for hormones, helping to manage uncomfortable physiological and psychological symptoms. Incorporating products like Linwoods Menoligna and Milled flaxseed into your daily routine can be a simple yet effective way to harness the benefits of these potent seeds as you navigate the hormonal changes of life. 

References

1. Briden, L. (2021). Hormone Repair Manual Every Woman’s Guide to Healthy Hormones After 40. Australia: Macmillan.
2. Imran, M. Ahmad, N. Anjum, F.M. et al. (2015). ‘Potential protective properties of flax lignan secoisolariciresinol diglucoside’, Nutrition Journal, 14(71).
3. Igbal, A.Z. Wu, S. Zailani, H. et al. (2023). ‘Effects of Omega-3 Polyunsaturated Fatty Acids Intake on Vasomotor Symptoms, Sleep Quality and Depression in Postmenopausal Women: A Systematic Review’, Nutrients, 15(19).
4. Kavyani, Z. Pourfarziani, P. Kakhki, A.M.J. et al. (2023). ‘The effect of flaxseed supplementation on glycemic control in adults: An updated systematic review and meta-analysis of randomized controlled trials’, Journal of Functional Foods, 110(11).
5. Nowak, W. & Jeziorek, M. (2023). ‘The Role of Flaxseed in Improving Human Health’, Healthcare (Basel), PMID: 36766971 PMCID: PMC9914786