Navigating perimenopause and menopause can bring hot flashes, mood swings, and sleep issues. Quality supplements can ease symptoms and support overall health. Here are seven science-backed options to consider.
1. Fiber
Fiber (25-30g daily) aids digestion, reduces bloating, and supports heart health by lowering cholesterol. It promotes hormone balance, detoxifies the liver, and may reduce breast cancer risk. Try a soluble prebiotic fiber supplement for easy integration.
2. L-theanine
L-theanine (200mg daily) reduces stress and improves sleep. Combined with magnesium, it boosts relaxation and sleep quality by enhancing GABA levels. Look for supplements with L-theanine, magnesium, and melatonin for optimal rest.
3. Magnesium
Magnesium (300mg daily, bisglycinate chelate) supports over 300 bodily processes, including bone health, sleep, and mood regulation. It’s critical for menopausal women to reduce osteoporosis risk and manage stress.
4. Omega-3s
Omega-3s (1,600mg EPA/DHA) enhance brain function, reduce skin and vaginal dryness, and support heart health. Choose triglyceride-form supplements for better absorption and relief from menopausal symptoms.
5. Pycnogenol
Pycnogenol (100mg daily), a pine bark extract, reduces hot flashes, improves mood, and enhances skin elasticity. It also supports metabolism and blood sugar control, aiding weight management.
6. Vitamin D
Vitamin D supports bone health, immune function, and vaginal health. Test levels before supplementing, and pair with Vitamin K2 for optimal calcium absorption to prevent osteoporosis.
7. Vitamin E
Delta and gamma tocotrienols (150mg daily) offer antioxidant benefits, supporting heart, brain, and bone health. They may also reduce hair loss, a common menopausal concern.
Bottom Line
Choose high-quality supplements backed by science and consult your healthcare provider to tailor doses to your needs. These options can ease symptoms and support long-term health during perimenopause and menopause.
