The Best Supplements for Perimenopause: 6 Nutrients Every Woman Should Know About
Perimenopause is a time when your nutritional needs become especially important. As hormones fluctuate, changes in sleep, mood, energy, blood sugar, metabolism and bone health can all become more prominent.
While supplements aren’t a substitute for a nutrient-dense diet, they are extremely helpful when there are nutritional gaps or increased needs during life changes like perimenopause and menopause. We strongly recommend working with a health practitioner who specializes in women’s hormones and tailoring your supplements to your specific needs, as we do with our clients.
Here are 6 targeted supplements worth knowing about during the perimenopause transition that we frequently use in our practice.
Magnesium
Magnesium is involved in hundreds of processes in the body, including energy production, muscle and nerve function, blood sugar regulation and bone health. It may be particularly worth considering if you experience excess stress, muscle tension, poor sleep, constipation or have digestive issues that may compromise absorption.
Food sources include pumpkin seeds, almonds, leafy greens, beans, avocado and dark chocolate.
This magnesium is one of our most commonly used products for supporting women’s hormones. Different forms of magnesium can also have different effects, so choosing the right form and quality matters.
Cortisol Calm & Stress Support
Perimenopause isn't just about estrogen and progesterone. Your stress response can have a significant influence on how you feel, and balanced stress hormones set the foundation for balanced sex hormones.
We commonly see elevated and even low cortisol levels when we test clients struggling with mood, sleep, energy and weight gain during perimenopause.
Cortisol Calm is one supplement we love to use as it combines adaptogenic herbs and calming nutrients to support a healthy stress response, balance cortisol levels and promote a more balanced nervous system.
Omega-3 Fatty Acids
Omega-3 fats support cardiovascular and brain health and play an important role in regulating inflammation. Fatty fish such as wild-caught salmon, sardines and anchovies are some of the best sources.
If fatty fish isn’t part of your diet 3-4 times per week, an omega-3 supplement may be worth discussing with your healthcare practitioner.
Vitamin D3
Vitamin D3 supplementation, paired with K2, becomes particularly important during midlife because of its role in calcium absorption, bone health and muscle function. Vitamin D isn’t simply a vitamin, but acts like a hormone in the body, making it a key nutrient for hormone signalling, mood and more.
Food sources include salmon and egg yolks, although it’s generally not recommended to rely on food sources alone and therefore supplementation of vitamin D3 with K2 is a staple in our practice.
Inositol
Blood sugar regulation is something to pay special attention in relation to hormones. Changes in insulin sensitivity, appetite and body composition can contribute to energy crashes, cravings and changes in weight.
Inositol, particularly myo-inositol, can support insulin sensitivity and healthy blood sugar regulation. By supporting more stable blood sugar, it helps support steadier energy and mood.
Food sources include fruits, beans, grains and nuts, although supplemental inositol is often used when a more targeted dose is desired.
If you're experiencing significant blood sugar swings, cravings or metabolic changes, inositol may be worth discussing with a practitioner as part of a broader perimenopause protocol.
Get Inositol & Cortisol Calm on FullScript here!
NRF2 Support
Your liver plays an important role in processing and eliminating hormones, including estrogen. Supporting the body's natural antioxidant and detoxification pathways can therefore be an important part of a holistic approach to hormone health.
NRF2 is a cellular pathway involved in antioxidant defence and the body's response to oxidative stress. NRF2-supporting supplements can help activate these natural protective pathways and through supporting healthy liver function and inflammatory balance.
Rather than thinking of this as “detoxing estrogen,” it is more accurate to think of NRF2 as helping support the body's existing antioxidant and detoxification systems.
This type of supplement is best considered as part of a targeted protocol alongside your practitioner and we love this one for our clients.
The Bottom Line
Perimenopause is definitely a time to become more intentional about nutrition and understand where you may have gaps or increased nutritional needs.
Working with a qualified practitioner can help you determine which areas need support and create a personalized plan can make all the difference in how you feel during this season of life!
Get started with one of our nutritionists today.
Asher Kleiber
Registered Holistic Nutritionist
Perimenopause is a time when your nutritional needs become especially important. As hormones fluctuate, changes in sleep, mood, energy, blood sugar, metabolism and bone health can all become more prominent…