The Top 5 Supplements Every Perimenopause Woman Needs

Updated on October 28th, 2020
Supplements for Perimenopause

Perimenopause symptoms can be a source of discomfort and pain. Luckily, there are many options to help handle unwanted symptoms and adapt to this stage of your life. Not only are some of the finest perimenopause supplements entirely natural, they actually lower your chances of developing menopause-related issues.

Don’t forget to talk with your medical practitioner before incorporating any new supplements or medications into your daily regimen.

Why take Perimenopause Supplements?

As we approach menopause, our ovaries start producing varying, diminishing amounts of progesterone and estrogen. Both these hormones play a critical function in regulating our menstrual cycle and other bodily processes. 

Subsequent hormonal surges and dips  create unexpected and random symptoms during perimenopause, including:

  • Breast tenderness
  • Mood swings
  • Migraines
  • Changes in your menstrual cycle
  • Hot flashes
  • Insomnia
  • Weight gain
  • Vaginal dryness
  • Painful intercourse
  • Fatigue
  • Hair thinning or loss
  • Decreased sex drive
  • Acne

Furthermore, both menopause and perimenopause increase your overall risk of developing chronic conditions, such as:

  • Heart disease
  • Diabetes
  • Osteoporosis
  • Stroke
  • Urinary incontinence

Oral health issues

Your body’s previous levels of progesterone and estrogen offered a degree of protection from these diseases. This is no longer the case at the onset of menopause.

By including natural supplements for perimenopause into your daily routine, you can relieve the related symptoms while also safeguarding your long-term health.

Natural Supplements for Perimenopause:

1. Phytoestrogens

Phytoestrogens are plant-based compounds having estrogen-like properties. Some studies claim they reduce hot flashes, treat acne, prevent osteoporosis, and promote heart health. Studies on their ability to fight other perimenopausal symptoms, however, have been inconclusive.

Receive a daily dose of phytoestrogens in the form of supplements or by taking estrogen-dense foods like:

  • Nuts and seeds (e.g., flax, sesame seeds, sunflower seeds,  walnuts, and almonds) 
  • Strawberries, apples, and cranberries
  • Tofu
  • Soybeans
  • Olive oil
  • Coffee and red wine 
  • Licorice root tea
  • Red clover
  • Wheat, oats, and barley

Note that phytoestrogens do carry a few negative effects. Research has linked too much soybean consumption to altered ovarian function and possibly a few types of cancer. 

2. Calcium

Loss of bone density is also ascribed to decreasing hormone levels and perimenopause. A deficiency of calcium and increased bone resorption (when our body uses calcium from the bones to the blood) exacerbates it. Unfortunately, osteoporosis and similar conditions often go unnoticed until an unexpected fracture happens.

That’s why menopausal and perimenopausal women (aged 31 to 50) should take 1200 mg of calcium each day. People over 50 need 1200 to 1500 mg daily. 

Boost your calcium intake by consuming the following foods before the onset of perimenopause: 

  • Dairy (e.g., yogurt, milk, etc.)
  • Seeds
  • Sardines
  • Whey protein
  • Leafy greens
  • Almonds
  • Beans and lentils
  • Edamame
  • Rhubarb
  • Figs
  • Tofu

3. Vitamin D: Get Some Sun

Vitamin D is just as vital as calcium for bone strength. Without vitamin D, our body cannot absorb calcium. Most adults require 600 IU daily. Those 71 and older need 800 IU daily [1]. Vitamin D is in many supplements and foods, but there’s another source: the sunlight.

Tip: We may have heard that our body makes vitamin D when exposed to the sun. That’s true, but even little amounts of sun can harm your skin. It’s wise to focus on food and use supplements if you don’t get adequate in your diet.

4. Dong Quai: Empress of the Herbs

Dong Quai has been used in conventional Chinese medicines to promote women’s health for hundreds of years. But studies in recent times haven’t found proof to back this up.

One research of dong Quai to determine its effects on hot flashes during menopause saw no advantages because dong Quai may have some risks, including cancer, when taken for prolonged periods, check with a physician before taking it [2].

5. Soy: Wonder Food?

Menopausal women in the United States are over eight times more likely to have hot flashes than women in Asian nations. Could the soy in the Asian diet make a difference? Likely. Research has found soy to be modestly potent in relieving hot flashes [3].

Soy foods (such as tofu and soy nuts) and phytoestrogen supplements — estrogen-like compounds present in some plants — are sometimes used to ease mild hot flashes. The research is not conclusive, though.

6. Black Cohosh

This herb is trending presently as an effective treatment for perimenopausal symptoms. The powdered root of this plant is taken in the form of teas or pills and is known to fight symptoms like hot flashes and insomnia effectively [4]. You can simply purchase the herb online in the form of capsules.

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Due care must be taken when using this herb as it can cause nausea and slight headaches.

7. Wild yam

Wild yam is a botanical that has possible estrogenic activity. This means that wild yam supplements can imitate the effects of estrogen on our bodies. Experts call for more studies into how plant extracts like red yam can help perimenopausal women.

The present research suggests that wild yam is not as powerful as other remedies. If you’d like to try wild yam, take the extract in pill form, or you can buy a cream to apply topically.

8. French maritime pine bark extract

Pine bark extract is also termed as Pycnogenol. It can be bought at some health food stores or online. This extract is prepared up of organic chemicals called flavonoids and plant-based hormones. A study concluded that taking Pycnogenol over four weeks remarkably improved hot flashes and other menopause symptoms.

Complications and Risks 

Beware of any possible interactions of herbal supplements before you try any remedy. Soy products may interact with antidepressants and synthetic estrogen and can increase your risk of other health problems. Ginseng can actually cause headaches and insomnia if you take too much of it.

If you feel the necessity to try natural supplements for your perimenopause symptoms, try each at a time. Don’t overburden your body when it’s already adapting to a new normal balance of hormones.

Feel free to consult your physician. If alternative medicine does not keep your symptoms at bay, you may need to consider synthetic estrogen or more conventional menopause treatment.

Bottom Line

There is some proof that natural remedies can help with the hot flashes and night sweat symptoms of perimenopause. More studies are needed to know which remedies are most effective.

Some remedies may not work for everyone. Speak to your physician if your perimenopause symptoms are severely impacting your sleep quality or your relationships.

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