Perimenopause can start in your early 40s. The hormonal rollercoaster brings hot flashes, mood swings, sleep disruption, brain fog. Some supplements have genuine evidence for specific symptoms. None replaces hormone therapy if you need it, but many women find meaningful relief.
For Hot Flashes and Night Sweats
The most studied herbal for hot flashes. Results are mixed but enough women get relief that it's worth trying. Works through unclear mechanisms, possibly affecting serotonin rather than estrogen. Takes 4-8 weeks.
Contains GLA, an omega-6 that may reduce hot flash severity. Evidence is limited but some women swear by it. Often combined with other approaches.
For Sleep and Mood
Perimenopause often tanks magnesium levels. Low magnesium worsens sleep, anxiety, and mood. The glycinate form is calming and supports sleep. Bonus: protects bone density which becomes more important now.
Helps with the cortisol spikes that often accompany hormonal changes. Studies show benefits for stress, anxiety, and even some improvement in sexual function. Good for the "wired but tired" feeling.
Omega-3s support mood through several pathways. They also become increasingly important for heart health as estrogen declines. Some research suggests they may reduce hot flash severity.
For Bone and Long-term Health
Bone loss accelerates during perimenopause. Vitamin D is essential for calcium absorption. Most perimenopausal women are low. Get tested and supplement accordingly.
K2 directs calcium into bones rather than arteries. Works with vitamin D. Often overlooked but increasingly recognized for bone and cardiovascular health.
Beyond Supplements
- •Strength training is crucial. Muscle loss accelerates and exercise protects bones.
- •Limit alcohol. It worsens hot flashes and disrupts already fragile sleep.
- •Protein needs increase. Aim for 1g per pound of ideal body weight.
- •Consider hormone therapy. It's more nuanced than the old headlines suggested.
Note: Perimenopause symptoms vary widely. Severe symptoms warrant discussion with a healthcare provider about all options, including hormone therapy.