The 6 Best Supplements to Beat Perimenopause Symptoms

Perimenopause is a transitioinal phase before menopause, often marked by hormonal fluctuations that can bring about various symptoms like:

• Hot flashes
• Mood swings
• Sleep disturbances
• Night sweats
• Weight gain

For many women, managing these symptoms can be challenging. However, certain supplements can offer significant relief.
Here, we delve into the best supplements to beat perimenopause symptoms, backed by science and trusted by experts.

1. Black Cohosh

Black Cohosh is a popular herbal remedy known for its effectiveness in alleviating hot flashes and night sweats. This perennial plant has been used for centuries by Native Americans and has gained recognition in modern times for its potential benefits in women’s health.

Benefits:

• Reduces hot flashes and night sweats
• Improves sleep quality
• May alleviate mood swings

Dosage:

Typicalls, 20-40 mg of standardized black cohosh extract daily is recommended. However, it is essential to consult with a healthcare provider before starting any new supplement regimen.

Get a black cohosh supplement here.

Red Clover is another plant-based supplement rich in isoflavones, which a phytoestrogens that mimic estrogen in the body. This can be particularly beneficial during perimenopause when estrogen levels begin to fluctuate.

Benefits:

• Decreases the frequency and severity of hot flashes
• Support cardiovascular health
• Enhances bone density

Dosage:

A common dosage is 40-80 mg of red clover stract daily, As with all supplements, it’s best to seek medical advice to ensure it’s appropriate for your specific needs.

Get a red clover supplement here.

As estrogen levels decline during perimenopause, the risk of osteoporosis increases. Calcium and Vitamin D are crucial for maintaining bone health.

Benefits:

• Strengthens bones and reduces the risk of fractures
• Supports overall skeletal health
• Enhances calcium absorption in the body

Dosage:

Women aged 50 and older should aim for 1,200 mg of calcium and 600-800 IU of vitamin D daily. These can be obtained through diet, sunlight exposure (but without sunscreen!), and supplements if necessary.

Get a calcium + vitamin D supplement here.

Magnesium plays a vital role in numerous bodily functions and can help alleviate several perimenopause symptoms, including mood swings, sleep disturbances, and muscle cramps.

Benefits:

A typical dosage ranges from 310 to 320 mg per day for women. Magnesium supplements come in various forms, such as magnesium citrate and magnesium glycinate, which are known for their high absorption rates.

Get a magnesium supplement here.

Omega-3 fatty acids, predominantly found in fish oil supplements, are renowned for their anti-infammatory properties and their ability to support heart and brain health.

Benefits:

• Reduces inflammation and joint pain
• Enhances mood and combats depression
• Supports cardiovascular health

Dosage:

A common recommendation is 1,000 mg of combined EPA and DHA (the active components of omega-3) per day. Look for high-quality fish oil supplements to ensure purity and potency.

Get a fish oil omega 3 supplement here.

Get a vegan omega 3 supplement here.

Vitamin E is an antioxidant that can help manage hot flashes and night sweats. It supports skin health and can mitigate some of the skin-related changes during perimenopause.

Benefits:

• Reduces the frequency and severity of hot flashes
• Promotes healthy skin and reduces dryness
• Supports immune function

Dosage:

A daily intake of 400 IU of vitamin E is generally recommended. It’s important to choose natural forms of vitamin E (d-alpha-tocopherol) over snthetic ones (dl-alpha-tocopherol) for better efficacy.

Get a vitamin E supplement here.

Perimenopause can be a challenging phase, but the right supplements can make a significant difference in managing its symptoms. Black Cohosh, Red Clover, Calcium and Vitamin D, Magnesium, Omega-3 Fatty Acids, and Vitamin E are some of the best supplements for women to consider during this transitional period. Always consult with a healthcare professional before starting any supplement to ensure it’s safe and appropriate for your individual needs.

By incorporating these supplements into your routine, you can help ease the transition and maintain your overall wellbeing during perimenopause.