New study suggests antioxidants help delay menopause: Translating the research for clinical practice

Menopause is a natural, unavoidable part of aging.^[] Most women and people with ovaries enter menopause between the ages of 45 to 55, but some—roughly 5%—experience premature or early menopause sooner.^[]

Plenty of evidence shows that the timing of menopause can have a profound impact on one’s overall health.

What docs are saying about the latest research

One potential risk factor they’re considering is their diet. A 2023 study published in Scientific Reports suggests higher levels of antioxidants—substances that can prevent or delay cell damage—is associated with a longer reproductive lifespan.^[]

The researchers posit that one’s diet may influence the timing of menopause, although they state that more research is needed before it can be implemented as a clinical strategy. The analysis was cross-sectional and therefore does not prove antioxidants directly influence the timing of menopause. 

Sherman Silber, MD, the director of the Infertility Center of St. Louis, says a person’s lifetime egg supply is determined before birth—and, as of now, there is no known supplement that can help them grow more eggs. Supplements also can’t improve the rate of primordial follicle recruitment,^[] or the process where dormant follicles are activated for ovulation, he says, “which inevitably leads to menopause as ovarian reserve depletes over time,” he says. 

Dr. Silber’s take? He has yet to see convincing evidence that a nutritional supplement can transform one’s reproductive lifespan. That said, he has seen plenty of patients take supplements—of which there are many on the market claiming to help—that may be harmful to their reproductive health. “I worry that women will get a false feeling of security about taking supplements that are unlikely to work and could actually be harmful,” Dr. Silber says. 

What deserves clinical attention

He advises his patients to consider either hormone replacement, which has been shown to be very safe and effective at preventing the negative effects of menopause, or, in some cases, to think about ovary tissue freezing and transplantation. That’s the only proven way to stall menopause, he says.

Nevertheless, there is still a role for antioxidants and an overall healthy diet for pre- and menopausal women. (Research consistently shows a balanced diet can help lower the risk of chronic diseases like heart disease and diabetes that become more common during menopause.)^[]

Dr. Guttman recommends filling half the plate with antioxidant-rich fruits and vegetables, including berries, leafy greens, and citrus. “The Mediterranean diet is supported by strong evidence for cardiovascular, cognitive, and reproductive health,” she says. 

As for supplements? Those are best reserved for individuals with specific deficiencies, restrictive diets, or absorption issues. “Whole foods provide better balanced nutrition and absorption while avoiding harms like kidney stones from excess vitamin C or hair loss from selenium overload,” she says.