The world and meaning of what supplements are is unknown to many individuals. Supplements can include botanicals (plant medicine), vitamins, minerals, amino acids, greens powders, protein powders, etc. The number of varied supplements out there can be overwhelming. I work with patients to reduce the number of supplements they decide to take because their coworker or neighbour said it was good for them. I help to make sense of all of the noise out there to help prevent wasted money on supplements.
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Targeted Supplementation During the Menopause Transition
Being the transition stage before menopause, perimenopause brings multiple health issues creating an imbalance in your body. Supplements can help mitigate symptoms such as hot flashes, mood swings, insomnia, weight gain, and fatigue. Supplements can also help reduce the risk of osteoporosis, breast cancer, and heart disease. Supplementation will vary depending on concerns and symptoms that you have. Some symptoms may be related to perimenopause and others may not. Do not start any supplements without consulting with your doctor or naturopathic doctor as there may be interactions or contraindications.
- Creatine: Creatine is a naturally occurring compound in our muscles and brain. By supporting energy production within muscle cells, creatine can boost physical performance and helps counteract age-related muscle loss.
- Fish Oil: Omega-3 fatty acids are found in fish oil. Omega 3 fatty acids are anti-inflammatory, can support the heart, joint flexibility and mental health during perimenopause.
- Vitamin D3: Adequate Vitamin D intake is crucial for maintaining strong and healthy bones, as hormonal fluctuations impact bone health. It’s always best to test your vitamin D levels to ensure your levels are adequate for osteoporosis prevention.
- Vitamin K2: Vitamin D3 and K2 work together to prevent calcium from depositing in the lining of the main arteries in your neck that feed blood to your brain. Calcification of these arteries can lead to heart disease and stroke.
- Magnesium: Magnesium plays a role in muscle relaxation, sleep quality, and mood stabilization, all of which can be disrupted during perimenopause.
- Balancing estrogen: Black cohosh, red clover, and maca are well-studied herbs known for their support in balancing estrogen.
- Stress herbs: Adaptogenic herbs are useful for balancing cortisol levels to help manage stress. Cortisol levels can fluctuate from changes in estrogen and progesterone during perimenopause. Some adaptogenic herbs include ashwagandha and rhodiola. These herbs can also support adrenal health, maintain energy levels, and stabilize mood during this transition phase.