18 Best Natural Supplements for Perimenopausal Women
Menopause, a natural stage in a woman's life, shouldn't be feared or considered a taboo topic. It marks the end of menstruation, signifying the cessation of egg release for ovulation. (Goodbye, tampons and pads!)
Perimenopause precedes menopause, lasting 4-8 years on average, and may begin as early as the mid-30s, though the average age for menopause is around 51. This means the transition to menopause can begin years before the actual event.
During perimenopause, one may experience:
Sleep disturbances
Mood swings
A decrease in bone density
Changes in cholesterol
Vaginal dryness
Your period may become irregular and unpredictable during this time which is totally normal but somewhat out of your control. This is due to a dip in the hormone estrogen which is produced by the ovaries each month.
This lack of estrogen comes with side effects, no doubt about it. You can see your doctor to get hormone treatment or get prescribed some drugs such as antidepressants or sleep aids. However, if you want to try and go the natural route, I recommend working out 3x a week at least, eating a well-balanced diet consisting of proteins, carbs and fats and taking natural supplements.
Trying these over the counter supplements while keeping tabs of the biofeedback you are receiving from your body will help you ease into this transitional phase of life seamlessly.
1. Melatonin
Melatonin can improve the quality of sleep (specifically REM sleep) and reduce daytime sleepiness and fatigue. Some studies also show that melatonin can have positive effects on the thyroid gland and adrenal glands which can ultimately help reduce hot flashes, moodiness, and fatigue.
2. Calcium (bone)
Calcium supplements may prevent bone density depletion and prevent and treat osteoporosis- all of which you’re at greater risk of in perimenopause.
3. Vitamin D3
If you’re taking calcium supplements, vitamin d3 helps with the absorption of calcium.
4. Magnesium
Magnesium is linked to greater bone density in women- specifically in postmenopausal women, magnesium has been shown to improve bone mass.
5. Vitamin k2
Shown to treat the prevention of bone loss. It can be found in green leafy vegetables.
6. Valerian root
Valerian root has health benefits that include treating insomnia, anxiety, headaches, and stress. It's also shown to reduce hot flashes.
7. Multivitamin
If you aren’t into the idea of taking individual supplements, you can always pick up an all-inclusive multivitamin instead. Menopause One is a well-known multivitamin that is designed to help with hot flashes and night sweats.
8. Probiotic
Probiotics are one of the most important vitamins you should not skip. Probiotics relieve the chances of UTIs and encourage good bacteria to flourish in the vagina. Due to a decrease in estrogen, the Lactobacilli decreases in the vagina, which increases the chances of other pathogens to colonize and cause infection.
9. Vitamin B6
Vitamin b6 helps make serotonin, which is a chemical responsible for transmitting brain signals. As women enter perimenopause, serotonin levels drop. Fluctuating serotonin levels may be a contributing factor in the mood swings and depression that accompany perimenopause.
10. L-theanine
L-theanine can help promote relaxation without next-day drowsiness. It’s a unique amino acid derived from the biologically active component of green tea associated with relaxation. L-theanine may affect alpha brain wave activity, supporting an alert but relaxed mental state.
11. Wild yam
Wild yam is often promoted as a “natural alternative” to estrogen therapy, although it is not the same. Some studies show that helps improve conditions like hot flashes, menstrual cramps, vaginal dryness, and low libido.
12. Black cohosh
Black cohosh is a medicinal root that is shown to improve symptoms of perimenopause like headaches, hot flashes, mood changes, sleep problems, heart palpitations, night sweats, and vaginal dryness.
13. Ginsing
Ginseng has been proven to help reduce the occurrence and severity of hot flashes and night sweats in menopausal and perimenopausal women.
14. Phytoestrogens
Phytoestrogens are plant-based compounds that have estrogen-like properties. Some studies show that they may prevent hot flashes, osteoporosis, treat acne, and promote cardiovascular health.
15. Dehydroepiandrosterone (DHEA)
DHEA is a natural steroid secreted by your adrenal glands. A number of studies have found that DHEA supplements may help with depression and adrenal insufficiency. DHEA is shown to also improve skin elasticity and help treat osteoporosis and vaginal atrophy.
16. Vitamin E
Vitamin E is known to dramatically reduce the severity and frequency of perimenopausal hot flashes. Its antioxidant properties also lower your chances of depression, heart disease, and weight gain while relieving stress.
17. Omega 3’s
Omega-3 fatty acids decrease your risk of depression, osteoporosis, heart disease, hot flashes, and other menopause-related symptoms.
18. Coconut oil
Coconut oil is a natural fatty oil and can be used to hydrate the skin and also as a lubricant during sex. Just make sure if you are using it for personal reasons, avoid cooking and using it from the same jar.
Clearly, a vast array of natural supplements for perimenopause are available to relieve symptoms and prevent chronic conditions. Just remember to consult your physician prior to taking any new medications or perimenopause supplements.
References:
Perimenopause. (2019, May 7). Retrieved February 10, 2020, from https://www.mayoclinic.org/diseases-conditions/perimenopause/symptoms-causes/syc-20354666
What Teas Help with Menopause Symptom Relief? (n.d.). Retrieved February 10, 2020, from https://www.healthline.com/health/menopause/tea-for-menopause
Huizen, J. (2017, May 20). Black cohosh for menopause: Uses and side effects. Retrieved February 10, 2020, from https://www.medicalnewstoday.com/articles/317530.php
Wong, C. (2019, July 17). Can Wild Yam Treat Arthritis and Menstrual Problems? Retrieved February 10, 2020, from https://www.verywellhealth.com/wild-yam-what-should-i-know-about-it-89533
Can Vitamins Help Alleviate My Menopause Symptoms? (n.d.). Retrieved February 10, 2020, from https://www.healthline.com/health/menopause/vitamins-for-menopause
Shomon, M. (2019, July 31). Maca and Melatonin for Menopause Symptoms: Do They Work? Retrieved February 10, 2020, from https://www.healthcentral.com/article/melatonin-maca-menopause-symptom-relief
6 of the Best Multivitamins for Menopause. (n.d.). Retrieved February 10, 2020, from https://www.healthline.com/health/food-nutrition/best-multivitamins-menopause
Mirabi, P., & Mojab, F. (2013). The effects of valerian root on hot flashes in menopausal women. Retrieved February 10, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3813196/
Brown, S. E. (2019, November 6). Vitamin K, Menopause & Limiting Bone Loss. Retrieved February 10, 2020, from https://www.betterbones.com/menopause/the-latest-news-on-vitamin-k-menopause-and-limiting-bone-loss/
Breus, M. (2018, February 16). Sleep boosting supplements that also help with menopause. Retrieved February 10, 2020, from https://thesleepdoctor.com/2018/02/13/sleep-supplements/
Vitamin D3 Oral : Uses, Side Effects, Interactions, Pictures, Warnings & Dosing. (n.d.). Retrieved February 10, 2020, from https://www.webmd.com/drugs/2/drug-10175/vitamin-d3-oral/details
Bracy, K., & Np. (2018, September 6). Benefits of Vitamin D for Women in Menopause. Retrieved February 10, 2020, from https://www.verywellhealth.com/vitamin-d-your-prevention-ally-2322660
Calcium Supplementation in Postmenopausal Women. (2011, February 21). Retrieved February 10, 2020, from https://www.medscape.com/viewarticle/737143_2
Ratini, M. (2019, February 11). DHEA Supplements: Uses and Side Effects. Retrieved February 10, 2020, from https://www.webmd.com/diet/dhea-supplements#1