Nutritional Supplements During The Perimenopausal Phase

on Thursday, 19 January 2012. Posted in Nutrition for adults, Diet and Nutrition Written By: Archana Mahendra

Perimenopausal symptoms throwing your life out of gear? Try nutritional supplements to deal with them better.

Nutritional Supplements During The Perimenopausal Phase

Women going through the perimenopausal phase in life often struggle through the symptoms not knowing how to get a hold on their life and restore normalcy. While a lot of factors play a role in providing effective relief from these symptoms; nutrition and diet are two of the most important ones. Understand how taking a daily of dose of vitamins and minerals can actually help you sail through this phase of life smoothly.Understanding menopause and perimenopause.

Menopause happens when a women has not had her menstrual periods for a consecutive period of 12 months. Menopause takes place because the ovaries stop producing the hormones estrogen and progesterone thereby, bringing an end to the reproductive years is a woman’s life. Menopause is a gradual process and may take some 8-10 years; this transition period from normal periods to no periods at all is called perimenopause. The menopause transition phase generally begins when a women is nearing her 40’s.

Health risks associated with perimenopause and menopause


Over 75% of women complain of uncomfortable symptoms during menopause

Black cohosh is the top-selling supplement for menopause symptoms in the U.S

Perimenopause and menopause may cause several short term and long term health problems in most women. While the short- term problems include irregular cycles, hot flashes, mood swings, vaginal dryness and fatigue, the long term health risks include osteoporosis and coronary artery disease. Most of these problems occur mainly due to loss of estrogen in the body; estrogen helps preserve bone mass and maintain healthy levels of cholesterol in the blood; hence, the reduction in its production has a severe impact on women’s health.

Managing perimenopause symptoms
In order to deal with the above health problems, it is necessary that women in the perimenopause stage begin taking extra care of their health by following a nutritious diet and fitness regimen. In addition taking nutritional supplements also helps deal with the unpleasant menopause symptoms.

Recommended Nutritional supplements
Supplements though very helpful in dealing with menopause symptoms, can prove harmful if taken in excess. Hence one must always consult their medical practitioner for the recommended supplement and its dose.

Below are the supplements that can help relieve symptoms of perimenopause:

  • Vitamin E: Vitamin E helps in controlling mood swings and in reducing the number of hot flashes and night sweats that one may experience. It cures vaginal dryness and is also good for the heart. This vitamin however should not be had empty stomach.
  • Vitamin D: Apart from helping the body absorb calcium, this vitamin is also effective in reducing the risk of cancer, heart diseases, weight gain and osteoporosis. The best way to get vitamin D is to soak your-self in the sun.
  • Calcium : Since there is massive loss of bone density on account of reduced levels of estrogen, it is important to begin taking calcium supplements during perimenopause. In order to let the body absorb calcium better it is best to have 2-3 small doses of calcium during the day as against having a large single dose.
  • DHEA: This supplement is useful in relieving one from symptoms like hot flashes, fatigue, depression and low sex drive.
  • Omega 3: Omega 3 is a supplement helpful in keeping the eyes, heart and brain healthy
  • Vitamin B-complex: taking a tablet of B-complex everyday helps deal with hot flashes, depression, fatigue and mood swings.
  • Vitamin B6: this is good to overcome fatigue and listlessness through the day and also helps fight insomnia.

Some natural supplements: In additin to eating foods rich in the above mentioned nutritional supplements you can also try some of the following natural supplemnts rich in plant hormones, for your perimenopausal symptoms.

  • Soy: This is an extremely helpful supplement made from soy beans. Soy contains isoflavones -a plant hormone almost equivalent to the human estrogen and thus soy helps make up for the loss of estrogen in the body.
  • Black Cohosh: This herb is known to help ease symptoms like mood swings, depression, hot flashes and night sweats. Must be avoided in women dealing with liver problems.
  • Kava Kava: This herb is known to provide relief from anxiety.
  • Red Clover: Like soy this too has plant hormones similar to estrogen and is hence known to be helpful in reducing menopause symptoms and increasing bone strength.

Before trying any of the supplements or herbs, one must remember that they could have side-effects or cause allergic reactions and hence, must only be taken as recommended by the doctor.

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