Best Vitamins for Perimenopause

Perimenopause can be a challenging time in a woman’s life when hormone levels fluctuate and stir up uncomfortable symptoms. That is why this is a vital time to balance your body with not only a healthy diet and exercise routine but taking vitamins for perimenopause. Keep reading to learn more about perimenopause and the best vitamins for perimenopause you can start taking today to feel better inside and out.

What is Perimenopause?

Perimenopause is the phase of life when your body starts to trend towards menopause. Starting anywhere from your mid-30s to mid-50s, perimenopause causes your ovaries to begin producing less hormones and causing your menstrual cycle to become erratic or irregular. (Source 1) Because of such biological changes, those going through perimenopause may experience certain symptoms that can cause discomfort and disrupt the quality of life. Such symptoms include: (Sources 1, 2)

• Anxiety and depression (worsening or new onset)
• Brain fog
• Fatigue
• Muscle aches
• Insomnia
• Joint pain
• Hair loss
• Night sweats
• Hot flashes

Not everyone who experiences perimenopause will have all of these symptoms, and the severity of symptoms can vary.

Lifestyle changes to help manage perimenopause

If you suspect you are going through perimenopause, then there are some lifestyle changes you can make to help manage symptoms.

Dietary Changes

Experts suggest that adding more protein in the diet is vital for those undergoing perimenopause since women tend to lose muscle mass during this stage in life. (Source 3) Adding lean proteins, beans, and lentils to meals or spreading nut butter or hummus on whole-grain bread or crackers can help boost your daily intake for muscle support.

It’s also important to support bone health during perimenopause since hormonal changes can lead to bone loss. (Sources 3, 4) Therefore, be sure to add in plenty of good sources of vitamin D and calcium. Good sources of calcium include milk and milk-based products like cheese, yogurt, and cottage cheese as well as calcium-fortified juices and plant-based milks, leafy greens, sardines, and salmon.

And since vitamin D aids calcium absorption, you can consume those same calcium-rich fatty fish and fortified dairy products, as well as egg yolks and mushrooms, to help strengthen your bones and nourish your body. (Sources 3, 4)

Finally, work on increasing omega-3 fatty acids from healthy fats like fatty fish, olive oil, avocado, and seeds, for example. Research shows that omega-3 fatty acids provide anti-inflammatory support and can also positively influence the regulation of serotonin secretion, which can help boost mood. (Sources 3, 4, 5)

Lifestyle Behaviors

Research shows that sleep disturbances like insomnia are a common problem in those with perimenopause (Source 6). Therefore, it’s vital for those with perimenopause to ensure proper sleep hygiene by reducing caffeine and alcohol intake as well as consuming sleep-supportive foods like magnesium-rich nuts, seeds, and leafy greens. (Sources 3, 4)

It’s also important to exercise regularly to support perimenopause. Experts suggest adults move at least 150 minutes per week in moderate-intensity exercises like brisk walking, along with incorporating two days of muscle-strengthening activity per week. (Sources 3, 4)

By managing sleep, moving more, and eating more nutrient-dense foods, you can support all aspects of your health, manage weight, and in turn help manage your perimenopausal symptoms.

Best Vitamins for Perimenopause

Along with the lifestyle changes listed above, there are a variety of vitamins for perimenopause you can take to help manage symptoms. Read below to learn about the best vitamins for perimenopause you can try today.

Metagenics HerWellness Estrovera contains Rhapontic Rhubarb, which is a plant-based and hormone-free extract clinically proven to help relieve common symptoms of menopause. (Source 7) Research also shows this compound can help women in perimenopause to manage symptoms as well. (Source 8)

Nature’s Way AM/PM PeriMenopause Formula is a unique formula that helps you manage perimenopausal symptoms from day to night. The AM formula contains green tea to support energy levels and weight management, while the PM formula contains valerian root extract and L-theanine to induce relaxation and higher quality sleep. (Sources 9, 10, 11, 12)

NutriDyn PeriMenopause Support is a comprehensive herbal formula that helps support hormonal health through inclusion of clinically studied ingredients. Ashwagandha Root Powder can help relieve mild to moderate perimenopausal symptoms, while milk thistle seed powder and Estro G-100 Blend shows promise to reduce the severity and frequency of perimenopausal symptoms. (Sources 13, 14, 15)

Solaray Her Life Stages Perimenopause is a hormone and soy-free formula designed to help women relieve menopausal symptoms, improve mood, and support sleep. Maca root, chaste berry, and black cohosh are clinically studied ingredients that show promise to help lessen and manage menopausal and perimenopausal symptoms. (Sources 16, 17, 18)

What else can I do to help manage perimenopause symptoms?

You can help manage perimenopause symptoms through adding antioxidant-rich foods to your diet, making sure you get enough sleep, managing your weight, and by moving your body most days of the week. But to boost your perimenopause management, you can also add vitamins for perimenopause to your daily routine such as those mentioned above as well as women’s multivitamins that are specially designed to contain all the nutrients women need to feel their best. Metagenics carries the HerWellness line of wellness supplements that support all stages of a woman’s life, while Professional Supplement Center recommends hormone-balancing supplements like Vitanica Pro’s FemRebalance Pro to help deal with high stress or cycle irregularities.

Sources:

1.  https://my.clevelandclinic.org/health/diseases/21608-perimenopause

2.  https://www.uclahealth.org/news/article/sneaky-symptoms-perimenopause

3.  https://www.healthline.com/health/perimenopause-diet

4.  https://www.medicalnewstoday.com/articles/perimenopause-diet-and-nutrition#recipe-ideas

5.  https://pmc.ncbi.nlm.nih.gov/articles/PMC10780928/

6.  https://www.bmj.com/content/382/bmj-2022-072612.long

7.  https://pubmed.ncbi.nlm.nih.gov/38646867/#:~:text=The%20results%20showed%20that%20ERr,flashes;%20menopause;%20systematic%20review.

8.  https://journals.lww.com/jomh/fulltext/2021/12020/evaluation_of_the_efficacy_and_safety_of_rheum.6.aspx

9.  https://pmc.ncbi.nlm.nih.gov/articles/PMC11899301/

10.  https://pubmed.ncbi.nlm.nih.gov/38031409/#:~:text=Pooled%20effect%20sizes%20indicated%20that,can%20increase%20TAC%20and%20adiponectin.

11. https://link.springer.com/article/10.1007/s12325-023-02708-6

12. https://pubmed.ncbi.nlm.nih.gov/37899385/

13. https://pubmed.ncbi.nlm.nih.gov/34553463/#:~:text=Ashwagandha%20intake%20demonstrated%20a%20statistically,symptoms%20during%20perimenopause%20in%20women.

14. https://pubmed.ncbi.nlm.nih.gov/32762030/

15. https://pmc.ncbi.nlm.nih.gov/articles/PMC10946679/

16. https://www.sciencedirect.com/science/article/pii/S2667031322001075#sec0037

17.  https://www.nccih.nih.gov/health/chasteberry

18. https://ods.od.nih.gov/factsheets/BlackCohosh-HealthProfessional/#:~:text=Black%20cohosh%20is%20most%20commonly%20used%20for,and%20night%20sweats%20(together%20known%20as%20vasomotor