A drop in oestrogen and calcium levels during perimenopause means that bone health can suffer. Taking a vitamin D supplement (at least 600 IU) helps maintain it.
Omega-3 fatty acids are good sources of EPA and DHA, which have been shown to help treat hot flashes, depression, and cognitive disorders in menopausal women. Vitamins such as vitamin A, vitamin B-12, vitamin B-6, vitamin D, and vitamin E can also be part of any plan to help treat the symptoms of menopause.
Menopause symptoms are caused by a combination of hormone imbalance and, in many cases, vitamin or mineral deficiency. Supplements will only help improve the menopause symptoms caused by dietary imbalance, and won't help improve any symptoms caused by hormonal changes.
HRT is a safe and effective treatment for most going through menopause and perimenopause. Your GP will discuss any risks with you. HRT involves using oestrogen to replace your body's own levels around the time of the menopause. There are different types and doses of HRT.
The perimenopause is when melatonin levels start to naturally reduce, so increasing your intake of magnesium at this time can be particularly beneficial. A diet rich in magnesium is vital for your body to turn digested food and supplements into energy fuel, which is needed to keep you going throughout the day.
There are 3 vitamins that are important to keep topped up during menopause – vitamin D, B vitamins, and vitamin E.
Many common perimenopause symptoms are similar to menopause signs. For example, hot flashes may occur — when your body feels very hot for brief periods of time, and night sweats. Some people experience mood changes, anxiety, problems sleeping, vaginal dryness, and less interest in sex.
B12 deficiency is very common in women who are menopausal and perimenopausal, which can exacerbate symptoms. B12 injections can help ease symptoms of the menopause and perimenopause, improving cognitive function and vitality.
Vitamin B12 it is used to break down estrogen so that it can be excreted from the body. As a result, women with B12 deficiency may experience infertility or irregular cycles because high estrogen levels can cause lack of ovulation, embryo implantation failure, and difficulty maintaining pregnancy.
If you are in peri-menopause, we need zinc to help with the production of FSH and LH. These 2 key hormones help regulate our cycles and stimulate ovarian production of our reproductive hormones.
Performing regular exercises is an excellent way to lose menopause belly fat and improve your overall physical health. Women can start with moderate to vigorous activities and might consider including aerobic exercises such as cycling, running, jogging, swimming, walking, and resistance or strength training.
A high-fiber diet is essential in perimenopause and beyond for supporting the gut microbiome and blood sugar regulation, both of which promote a healthy metabolism and weight loss. Whole plant foods contain fiber, including fruit, vegetables, beans, whole grains, nuts, and seeds.
To maintain energy and mood, women's health and emotional wellbeing expert Judith Forsyth says it's important to take a good mix of vitamins, especially B6 and B12. “These are also often combined with botanicals, such as Siberian ginseng (for energy) and alfalfa to help with hot flashes,” she says.
Hormone creation - magnesium actually makes your hormones progesterone, estrogen and testosterone, so if you're getting into perimenopause or are just off the Pill and your levels are low, it can be your best friend.
Very low magnesium levels may cause:
Headaches. Nighttime leg cramps. Numbness or tingling in the legs or hands. General body weakness.
Hormone therapy.
Depending on your personal and family medical history, your doctor may recommend estrogen in the lowest dose needed to provide symptom relief for you. If you still have your uterus, you'll need progestin in addition to estrogen. Systemic estrogen can help prevent bone loss.
Perimenopause can begin in some women in their 30s, but most often it starts in women ages 40 to 44. It is marked by changes in menstrual flow and in the length of the cycle. There may be sudden surges in estrogen.