What are the best supplements for perimenopause?

There are several supplements that may help alleviate symptoms associated with perimenopause, although it's important to note that individual responses can vary. Here are some supplements that are commonly considered beneficial for perimenopausal women:

Calcium and Vitamin D: These nutrients are essential for bone health, and women going through perimenopause may be at increased risk of osteoporosis due to hormonal changes. Adequate intake of calcium and vitamin D is crucial for maintaining bone density.

Magnesium: Magnesium can help alleviate symptoms like mood swings, irritability, and insomnia that are common during perimenopause. It also supports bone health and muscle function. Some magnesium varieties also contribute to a healthy bowel transit, as it may tend to slow down during this stage.

Vitamin B6: it is involved in the synthesis of neurotransmitters like serotonin, which can help regulate mood. Some women find that supplementing with vitamin B6 can help reduce mood swings and irritability during perimenopause.

Omega-3 Fatty Acids: Omega-3 fatty acids, found in fish oil supplements and DHA, have anti-inflammatory properties and may help alleviate symptoms like joint pain and hot flashes.

Soy Isoflavones: Soy isoflavones, found in soybeans and soy products, are phytoestrogens that may help alleviate hot flashes and other menopausal symptoms by exerting weak estrogen-like effects in the body. Last but not least, soy isoflavones, as other phytoestrogens, may not be for everyone, specially if there has been any hormone dependent cancer in the past.

Red Clover: Similar effect as soy isoflavones, red clover contains phytoestrogens that may help reduce menopausal symptoms.

Dong Quai: This herb has been used for centuries in traditional Chinese medicine to relieve menopausal symptoms; It contributes to a healthy blood circulation, that is why it is often called “women’s ginseng”. It is traditionally used in the management of symptoms like headaches, energy levels and mood swings. Dosage recommendations vary, so it's best to follow the instructions on the supplement label.

Melatonin: It’s a hormone naturally produced by the pineal gland in response to darkness, signaling the body that it's time to sleep. It plays a crucial role in regulating the sleep-wake cycle, also known as the circadian rhythm. Supplementing with melatonin can help regulate this cycle, promoting better sleep quality and duration. Thus, it can be beneficial for perimenopausal women primarily because it helps regulate sleep patterns and may alleviate sleep disturbances commonly experienced during this phase. Perimenopause is often accompanied by disruptions in sleep, such as insomnia or difficulty staying asleep.

Additionally, melatonin has been found to have antioxidant properties, which may provide other health benefits. Some studies suggest that melatonin supplementation could help alleviate symptoms such as mood disturbances and cognitive decline associated with perimenopause, although further research is ongoing.

It's important to discuss any supplements with your healthcare provider, especially if you have any underlying health conditions or if you are taking medications, as some supplements may interact with certain medications or have contraindications.