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Many women struggle with the symptoms associated with perimenopause, which is the period before menopause. And there is no way to stop this natural process—the biological nature of women. However, there are ways to reduce the inconveniences that come with perimenopause. Here, we will discuss evidence-based natural supplements that may help ease out on perimenopausal symptoms.
What is Perimenopause?
Typically, perimenopause starts when a woman reaches the age of 40. It can be earlier for some. During this period, the hormones in the body change a lot—particularly estrogen levels, which go down. The changes in the hormones bring a number of unpleasant symptoms, including:
Mood swings
Hot flashes
Trouble sleeping
Periods that come and go
What Can You Do to Ease the Symptoms?
Natural Supplements for Symptom Relief
1. Black Cohosh
Black cohosh is one of the most studied supplements that can help reduce perimenopausal symptoms. Results of recent studies suggest that it may help in reducing night sweats and hot flashes. However, it showed no difference to placebo treatment—suggesting that further research needs to look into it.
2. Omega-3 Fatty Acids
Another extensively studied natural supplement is omega-3 fatty acids, which has been known to decrease the risk of cardiovascular diseases. It was proposed that sources of omega-3 fatty acids can help minimize the frequency and intensity of hot flashes.
3. Vitamin D and Calcium
When estrogen levels start to decline, the bone density can decrease, which increases an individual’s risk of osteoporosis. Vitamin D and calcium supplements can help during the transition particularly in maintaining bone health. It is recommended that women over the age of 50 should take 1,200 mg of calcium and about 800-1,000 IU of vitamin D.
4. Magnesium
Magnesium supplementation can help with several things, such as sleep problems, migraine headaches, and mood swings that may be associated with perimenopause. Moreover, it can support bone health when taken with calcium and vitamin D.
5. Phytoestrogens
A study has shown that phytoestrogen supplementation has significantly reduced hot flashes compared to placebo, which means it may help keep the hormones in check during perimenopause. Phytoestrogens work just like the estrogen hormone in the body, and rich sources of it are soy foods and lignans.
Will Perimenopause Supplementation be Enough?
Sure, supplementation can support the body in transitioning to the perimenopausal period. However, supplementation cannot work as standalone. It is best if you combine it with a healthy lifestyle that includes—regular exercise, balanced diet, good stress management skills, and enough sleep.
What Should I Bear in Mind About Perimenopause Supplementation?
It is important to remember that while natural supplements may be effective, the effects they may have are not uniform for all. Meaning to say, what works for one may not work for you at all. Moreover, you also need to make sure that the supplement you are taking does not interact with other medications you may be taking since they could magnify the side effects. Always take time to consult with your primary care provider to make sure that all the medications you are taking are safe.
Key Takeaways
Perimenopause is a natural biological process
Use supplementation with health lifestyle
Stay informed about any updates on current treatment or management of perimenopausal symptoms
Always consult your primary care provider before starting out on a new regimen to avoid magnifying side effects
Supplementation does not have a uniform effect for all users
Disclaimer: The content provided here is solely for educational purposes and should not be considered a replacement for medical advice. Prior to utilizing any health treatments, including natural remedies, it is advisable to consult with your doctor. Additionally, inform your doctor if you have a significant medical condition or are currently taking any medications.
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