Perimenopause, the transitional period before menopause, can start in your mid-30s, and with it, can bring a range of physical and emotional challenges as hormonal fluctuations affect the body. Many women seek natural ways to support their health during this phase, and certain supplements can be particularly beneficial. Below, we’ll explore the health benefits of a few of my go-to supplements for women seeking to optimize health during this important phase of life. Specifically, we'll talk about magnesium, omega-3 fatty acids, vitamin D, and a B-complex for perimenopausal women.
1. Magnesium: A Natural Calming Agent
Magnesium plays a crucial role in over 300 biochemical reactions in the body (in fact, some say this number is closer to 1000 different reactions in the body), making it a powerhouse for overall health. During perimenopause, it can provide targeted benefits such as:
Supports Sleep and Reduces Stress: Magnesium has calming properties that help reduce stress and promote better sleep, which are often disrupted during perimenopause.
Bone Health: With decreasing estrogen levels, bone density becomes a concern. Magnesium works alongside calcium and vitamin D to maintain strong bones.
Reduces Muscle Cramps and Migraines: Magnesium can alleviate common symptoms like muscle cramps and migraines, which some women experience during hormonal fluctuations.
Regulates Mood: Magnesium helps produce serotonin, a neurotransmitter that supports mood stability, helping to combat irritability or anxiety.
It's important to note that magnesium comes in different forms such as magnesium glycinate, magnesium taurate, and magnesium citrate to name a few. Each form has different benefits, so it's best to speak to your provider or a knowledgeable functional medicine coach who can guide you on which form is best for you.
2. Omega-3 Fatty Acids: Anti-inflammatory Powerhouses
Omega-3 fatty acids, found in fish oil and flaxseed, are essential fats with wide-ranging health benefits for women in perimenopause:
Balances Hormones: Omega-3s can reduce inflammation and support hormonal balance, alleviating symptoms like mood swings and joint pain.
Heart Health: The risk of heart disease increases with age, but omega-3s help reduce triglycerides and lower blood pressure, supporting cardiovascular health.
Cognitive Function: These fatty acids support brain health, helping to protect against memory decline and maintaining focus.
Eases Hot Flashes: Studies suggest omega-3s may reduce the frequency and severity of hot flashes.
3. Vitamin D: The Sunshine Vitamin
Vitamin D deficiency is common, especially as we age. This vitamin (which is actually a hormone!) is particularly vital during perimenopause because it helps with the following:
Strengthens Bones: Vitamin D helps the body absorb calcium, preventing bone loss and reducing the risk of osteoporosis. For this reason, we often recommend Vitamin D3 be taken with Vitamin K2, as the K helps to ensure that the calcium is then deposited into your bone rather than into soft tissue.
Boosts Immunity: It strengthens the immune system, making it easier to fend off illnesses.
Mood Enhancer: Low vitamin D levels are associated with depression. Supplementing can support emotional well-being.
Hormonal Support: Vitamin D plays a role in regulating hormones and may ease perimenopausal symptoms like fatigue or mood swings.
Make sure you have your current vitamin D levels checked at your next physical (ask your doctor to test for this) to see if your levels are within optimal ranges. And remember, optimal is not the same as "normal." Speak to a qualified functional medicine practitioner for more information on what is optimal for you!
4. B-Complex Vitamins: Energy and Metabolism Boosters
B-complex vitamins include a group of essential nutrients that work together to support energy levels and metabolism. This nutrients act in concert with each other, and their levels can help to balance each other out. Therefore, we often recommend you take a b-complex which contains multiple B-vitamins vs. just supplementing with one type of B (e.g. B6):
Energy Production: B vitamins help convert food into energy, combating fatigue often experienced during perimenopause.
Nervous System Support: Vitamins like B6 and B12 are vital for brain health, supporting memory, concentration, and mood.
Hormonal Balance: B6, in particular, plays a role in synthesizing neurotransmitters like serotonin and dopamine, promoting emotional stability.
Heart Health: B-complex vitamins help regulate homocysteine levels, reducing cardiovascular risk.
Perimenopause is a time of change, but with the right nutritional support, women can navigate this transition with more ease and vitality. Supplementing with minerals and nutrients like magnesium, omega-3 fatty acids, vitamin D, and B-complex vitamins each address key aspects of health during this period, from managing mood and energy to maintaining bone and heart health. Always consult with a healthcare provider before starting any new supplement to ensure it’s appropriate for your specific needs and lifestyle.
By integrating these supplements into a balanced routine, women can take proactive steps toward thriving during perimenopause and beyond. If you are interested in learning what vitamins might be best for you, set up a free consultation by emailing me payal@arorawellness.com. Additionally, you can get high-quality supplements at a discounted price by visiting my recommendations on Full Script: https://us.fullscript.com/welcome/parora.