These Supplements Can Make a HUGE Difference During Perimenopause
And after menopause.
Suffering from common symptoms of perimenopause and menopause such as hot flushes and sleep issues will have us often look into supplements as potential solutions.
Nowadays supplements are heavily marketed towards menopausal women, and they offer a wide array of promises.
But should we just trust a random brand that mixes multiple supplements and promises to solve all our problems?
In this post, I want to share evidence-based information about supplements that I personally take and often recommend to my clients.
Magnesium
Magnesium is an essential mineral involved in muscle contractions, nerve transmission, blood sugar regulation, energy production, bone structure, DNA and RNA synthesis, and heart rhythm.
Despite its presence in many foods, it’s actually difficult to get the recommended daily dose through diet alone.
Magnesium's supplement benefits are primarily about preventing deficiency, which can lead to fatigue, muscle cramps, constipation, and irritability. Magnesium can also help with perimenopausal symptoms like restless legs.
There are many different types of magnesium and it’s important to know exactly what’s best for you and what’s inside the supplement you choose. For more info and details, check out this post.
Creatine Monohydrate
Creatine is a naturally occurring compound made from three amino acids: arginine, glycine, and methionine. It is found primarily in muscle cells in animals and the human body and its main role is as an energy buffer. It’s used in fact to recycle ATP.
Creatine is a naturally occurring compound made from three amino acids: arginine, glycine, and methionine. It is found primarily in muscle cells in animals and the human body, and its main role is as an energy buffer. It’s used to recycle ATP.
Creatine can enhance athletic performance, help build muscle, and support bone, cardiovascular, and brain health too. Research indicates that it might improve cognitive function, particularly when there is a deficiency due to stressors like sleep deprivation or chronic conditions such as aging, Alzheimer's disease, or depression.
This supplement is especially recommended for those who don’t consume meat.
Protein Powder
Protein powder is a concentrated protein source made from foods such as whey, casein, egg, soy, hemp, pea, rice, or other plant-based ingredients.
Adequate protein intake is crucial for healthy aging. For women who struggle to consume enough protein-rich foods, protein powder supplements can be a convenient alternative.
Choose a protein powder that you enjoy, can digest well, and fits your dietary preferences. You may need to experiment with different options. For instance:
Avoid whey and casein if you're dairy-intolerant.
Plant-based eaters might prefer soy or pea-protein.
Some thickeners like xanthan gum and guar gum can cause digestive discomfort. Many powders include digestive enzymes to help, which may or may not work for you.
Be aware that many protein powders contain artificial sweeteners.
Vitamin D
Our bodies produce vitamin D when our skin is exposed to sunlight, and this is by far the recommended way to avoid deficiencies.
However, many people, especially those with darker skin, those who wear veils, live in northern regions or spend most of their time indoors, may be deficient.
Adequate vitamin D levels are linked to numerous health benefits, including stronger bones, improved cognitive function, enhanced immune health, and better overall well-being.
It may also reduce the risk of certain cancers, heart disease, and Type 2 diabetes.
As estrogen levels drop during and after menopause, maintaining bone health becomes even more critical, making vitamin D essential.
To learn about the best type of vitamin D, the dosage, and the potential risks, check out this post.
These are the supplements I personally take daily, except for vitamin D, which I supplement only during the winter months.
Now, if you are looking for help to navigate your perimenopause years, I’ve put together a guide that can help you on your journey.
Let’s now have a look at more supplements that are often beneficial for women during peri and menopause and that for some reason can’t be obtained from food.
Vitamin B12
Vitamin B12 plays a crucial role in forming red blood cells, supporting cell metabolism, maintaining nerve function, and producing DNA. This nutrient is typically found in animal-based foods.
However, as women age, their ability to absorb B12 diminishes, increasing the risk of deficiency.
B12 is essential for brain health, and low levels in older women can resemble neurodegenerative conditions. Additionally, it supports vital physiological functions, including cardiovascular health.
People over 60 are more susceptible to B12 deficiency. The risk is higher for those who follow a plant-based diet, take certain medications like metformin, or have digestive issues such as gastritis.
Fiber
Fiber is a type of carbohydrate found in plant foods. Unlike other carbs, fiber isn't absorbed into the bloodstream but passes through the digestive system relatively intact.
For women dealing with constipation, a common symptom of perimenopause and menopause, a fiber supplement can be beneficial, along with dietary changes.
Aim for 30 or more grams of fiber per day from the food you ingest. If you are still struggling with constipation or find it difficult to hit that target, a supplement can be a good solution.
Generally, start with a small dose and gradually increase it, drinking plenty of water and experimenting with different fiber types to find what works best for you.
Omega-3 Fatty Acid Supplement
Omega-3 fatty acids are essential fats that the body cannot produce on its own. There are three types: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA).
Omega-3s are known for their extensive health benefits, such as reducing inflammation, lowering cardiovascular risk factors, and lubricating tissues that often dry out with age.
They may also help reduce hot flashes, mood issues, and cognitive symptoms, although evidence is mixed. Overall, they play a significant role in maintaining good health.
Before considering supplements, try to incorporate dietary omega-3s, especially if you can eat fish—an excellent source of omega-3s—at least twice a week.
Besides fatty fish like salmon, mackerel, anchovies, sardines, and herrings, plant-based foods like flax seeds and walnuts provide ALA, which can be converted to EPA and DHA by the body. If you don't eat fish, supplements such as fish oil, krill oil, or algae oil are beneficial.
For more information about omega-3s, especially if you’d rather avoid supplementing, check out this post.
Soy and Isoflavones
Isoflavones are bioflavonoid compounds primarily found in soy. They act as phytoestrogens due to their ability to interact with estrogen receptors in the body.
Soy supplements may help alleviate hot flashes.
If you have a soy sensitivity or allergy, start with soy-rich foods before considering supplements. If soy isn't suitable, red clover supplements, which contain different phytoestrogens, might be an alternative.
If you have estrogen-related conditions such as breast cancer, endometriosis, or PCOS, consult your healthcare provider before adding soy foods or supplements to your diet.
Iron
Iron is a crucial mineral for producing hemoglobin, which helps transport oxygen from your lungs to your body's tissues.
Women who are at a higher risk for iron-deficiency anemia include those who:
Engage in a lot of physical activity, especially endurance training.
Follow plant-based diets.
Have digestive health issues.
Experience very heavy periods during perimenopause.
Don't consume many iron-rich foods.
Supplementing with iron can help address deficiencies in these situations, but you can also focus on your nutrition to prevent iron deficiency.
In this video, I explain to you how.
Probiotics
Probiotics are supplements containing beneficial microorganisms (bacteria and yeasts) that help maintain a healthy balance of gut flora.
Probiotics can:
Support healthy levels of beneficial bacteria in the gut.
Prevent harmful pathogens from establishing themselves.
Improve digestion and immune system function.
A healthy gut microbiome is also linked to better mental health.
When choosing a probiotic supplement, opt for one with a high CFU (colony-forming units) and multiple bacteria strains.
To enhance the effectiveness of the supplement, consume minimally processed foods and plenty of fiber-rich fruits and vegetables, which nourish healthy gut bacteria.
If you’d rather opt for probiotic foods, incorporate fermented food into your diet, such as yogurt, kefir, sauerkraut, pickled vegetables, kimchi, miso, tempeh, buttermilk, natto, and kombucha.
Greens Supplements and Vegetable Powders
Greens supplements and vegetable powder supplements include dehydrated and powdered fruits, vegetables, and other plants (like spirulina) or plant extracts (like inulin).
While eating a variety of fresh vegetables daily is ideal, greens supplements can be a convenient and portable way to boost your intake of nutrient-rich plant foods, especially on days when you might fall short. They can easily be added to a protein shake or smoothie.
Some greens supplements may cause digestive issues, especially those containing inulin or other highly fermentable fibers.
If you're considering a greens supplement, consult with your doctor or pharmacist to weigh the pros and cons. Experiment with different brands and formulations to find what works best for you.
It’s always recommended to talk to your healthcare provider before starting any supplement, especially if you are taking any medications.
Sometimes, a change in our habits can be enough to avoid taking supplements, so I recommend you read this post next where I talk about 3 perimenopause habits I wish I had started in my 30s.
If you need personalized help in your menopause journey, these are the way I could support you directly: