Boost Your Health During Perimenopause with These Top 6 Supplements

1.Magnesium

Magnesium is responsible for over 300 chemical process in the body. Though there are many different forms of magnesium, many of them can be supplemented for specific symptoms or for overall health. To give you a quick overview of some of your options:

Constipation: 

• Magnesium oxide.

• Magnesium sulfate

• Magnesium L-threonate

• Magnesium gluconate

• Magnesium chloride

Sleep/mood:

• Magnesium glycinate

• Magnesium Acetyl Taurate

• Magnesium L-Threonate

Pain:

• Magnesium L-Threonate

• Magnesium oxide

• Magnesium malate (fibromyalgia)

There are many forms of magnesium to choose from, some of which may be better for certain symptoms or health conditions than others. If you have questions about which forms of magnesium may be best for you, feel free to reach out via email at kimberly@sophrosynehealthcoaching.com

2. DIM (3,3'-Diindolylmethane)

DIM is a compound found in cruciferous vegetables like broccoli, cauliflower, cabbage etc. It is known for supporting healthy menopausal transition by supporting healthy estrogen levels. Some research is also showing its potential to lower the risk of certain cancers that are linked to estrogen like breast cancer and lupus(1). As of the time that this is written, there have been no reported side effects of DIM. Research on this compound is still ongoing to see if DIM can also have the following estrogen related effects on :

• slowing certain types of cancer cell growth

• lowering toxins (free radicals) in the body

• boosting antioxidants

• promotes weight loss

• enhances memory

• improves mood

• reduces symptoms of PMS

• supports cardiovascular health

• support retention and improvement of muscle development especially in menopause

Even if you eat plenty of vegetables, you may not be getting significant amount of DIM if cruciferous vegetables are not part of your everyday meals. Before trying a supplement, talk to your doctor. DIM may reduce effectiveness of some medications. 

3. Turmeric (curcumin)

Known for its anti- inflammatory properties, turmeric has been widely used in eastern medicine and now becoming more widely recognized and researched in western medicine. Turmeric has shown promising benefits in certain diseases like inflammatory bowel disease, psoriasis, atherosclerosis, and arthritis(2). When it comes to women who are either getting ready to transition into menopause or in menopause, they can seemingly pack on an extra 5-10 lbs of weight from nowhere. This generally happens when there is a lot of fluid retention and this can happen when there is an excess of generalized inflammation within the body.

4. Melatonin

Helps to regulate our sleep. Melatonin is released naturally from our brain in the evening time when it becomes dark and our brain recognizes that it is almost time for sleep.

Magnesium glycinate and magnesium Acetyl Tauate also help with relaxation and sleep.

5. Evening Primrose oil

Packed with omega-6 fatty acids that have anti- inflammatory, antioxidant and pain relieving effects. Can be used topically or ingested to sooth with the following symptoms:

• Digestive issues

• Irritability and depression

• Backache

• Fatigue

• Breast pain or tenderness

6. Vitamins D, B complex (b2,b6,b12), omega 3 fatty acids

Instantly improve skin hydration, hair growth, mental clarity and energy with these core vitamins and fatty acids. All of these can be obtained through food so it is not something you necessarily have to supplement with, but that makes it crucial to be paying close attention to the foods you are consuming and making sure you are getting an adequate variety of fresh fruits, vegetables and meats/ fish to get these nutrients daily. 

When you are getting adequate intake of all these micronutrients, you will begin to feel like yourself again. You do not have to settle with how terrible you feel! Play around with some of these supplements or consult with an expert to see what might benefit you the most.

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