The Best Supplements to Take For Perimenopause

Jan 11

Perimenopause, the transitional phase leading up to menopause, can bring a wave of uncomfortable symptoms. While hormone replacement therapy (HRT) is a common treatment option discussed with your doctor, many women explore natural approaches to manage their symptoms.

Nutritional supplements can play a supporting role in alleviating some of the common discomforts, but it's crucial to remember that they are not a replacement for medical advice. Always consult your doctor before starting any new supplement regimen, especially if you have pre-existing health conditions or are taking other medications.

This article explores some supplements frequently used by women navigating perimenopause. It's important to note that individual responses to supplements vary greatly. What works wonders for one person may have little to no effect on another.

My Perimenopause Supplement Recommendations:

Calcium and Vitamin D: Bone density loss accelerates during perimenopause and menopause due to declining estrogen levels. Calcium and Vitamin D are crucial for maintaining bone health. Vitamin D aids calcium absorption, so taking them together is often recommended. The recommended daily intake varies by age and individual needs – your doctor can help you determine the right dosage for you.
Magnesium: This essential mineral plays a vital role in numerous bodily functions, including hormone regulation, muscle function, and nerve transmission. Magnesium deficiency is relatively common, and some women find that supplementing with magnesium can help alleviate symptoms such as hot flashes, sleep disturbances, and anxiety – all common during perimenopause. Different forms of magnesium exist (e.g., magnesium citrate, magnesium glycinate), each with varying absorption rates and potential side effects. Speak to your doctor about which form is best for you.
Omega-3 Fatty Acids: These healthy fats have anti-inflammatory properties and may help reduce symptoms such as hot flashes and mood swings. Found in fatty fish like salmon and tuna, omega-3s can also be taken as supplements in the form of fish oil or krill oil. Be aware of potential interactions with blood thinners.
Isoflavones (Soy): These plant compounds, found in soybeans and soy products, possess estrogenic effects. Some research suggests isoflavones might help relieve hot flashes and other menopausal symptoms, but the evidence is not conclusive, and more research is needed.
Adaptogens (e.g., Ashwagandha, Rhodiola): Adaptogens are herbs believed to help the body adapt to stress. Stress can exacerbate perimenopausal symptoms, and some women find that adaptogens can help improve mood, energy levels, and sleep quality. However, it's important to research the potential interactions of these herbs with other medications.
Protein Powder: Adding more protein to your diet is going to help build and sustain muscle mass which is imperative during this time. My favorite protein powder is Puori because of it’s clean ingredients. Use code HARTWELLNESS to get a 10% discount!

Important Considerations:

Dosage: The optimal dosage of each supplement varies depending on individual needs and health status. Your doctor can help determine the appropriate dose for you.
Quality: Choose high-quality supplements from reputable brands. Look for third-party testing verification to ensure purity and potency.
Interactions: Supplements can interact with medications and other supplements. Always inform your doctor about all supplements you are taking.
Side Effects: Even natural supplements can cause side effects. Be aware of potential side effects and stop taking the supplement if you experience any adverse reactions.

This information is intended for educational purposes only and should not be considered medical advice. It’s vital to consult with your healthcare provider before starting any new supplement regimen to ensure it’s safe and appropriate for your individual needs and health situation.

For my personal supplements recommendations, check out my Supplements Guild, a downloadable list of Hart recommended supplements, complete with links to purchase on Amazon.