Let’s be honest, navigating the physical and hormonal changes that come with perimenopause and menopause can be downright awful. From sleepless nights, night sweats, the belly pooch, mood swings and more…it feels like our “old selves” have gone MIA! 

For women over 40, ensuring optimal health often involves a closer look at nutrition and supplementation. While a balanced diet is the foundation of good health, certain nutrients may be difficult to obtain in sufficient quantities through food alone. That’s where supplements come in.

It’s important to purchase supplements from quality suppliers, as the supplement industry isn’t regulated. Supplements are also famous for being fraudulently sold by bad actors on Amazon, as well. Look for “GMP Certified” and buy from the source. Some brands I recommend are Pure Encapsulations, Thorne and Designs for Health. Shop my Fullscript dispensary here for 25% off medical grade supplements! Now, on to the list of supplements I recommend…

 

1. Fiber

Why It Matters:
Fiber is essential for good gut health, hormone balance, and overall wellness. Women should aim to consume 25 to 35 grams of fiber daily, but most fall short. 

Supplementing with Fiber:
Adding a fiber supplement can help bridge the gap. Whether it’s psyllium husk, inulin, or another type, start gradually if you’re not used to consuming much fiber. Jumping straight to 25 grams can lead to bloating and abdominal discomfort. Increase your intake slowly to let your body adjust.

Health Benefits:

2. Omega-3 Fatty Acids

Why It Matters:
Omega-3s are a powerhouse supplement for reducing inflammation, supporting joint health, improving brain function, and balancing mood. These benefits are particularly valuable for women experiencing hormonal changes during perimenopause and menopause.

Supplementing with Omega-3s:
While dietary sources like fatty fish are excellent, it’s often challenging to meet the recommended intake consistently (3 servings per week!). Aim for 2,000 milligrams (2 grams) daily, and consider increasing to 3 grams for joint pain or mood-related concerns. For mood support, choose omega-3 supplements with a higher concentration of EPA (eicosapentaenoic acid) than DHA (docosahexaenoic acid).

Health Benefits:

3. Magnesium

Why It Matters:
Magnesium is involved in over 300 enzymatic reactions in the body, making it vital for health. For women in perimenopause, one of the earliest symptoms is often disrupted sleep, and magnesium can help.

Supplementing with Magnesium:
Magnesium glycinate is particularly effective for calming the mind and improving sleep quality. A dosage of 550 milligrams daily has shown benefits for brain and bone health.

Health Benefits:

4. B-Vitamins

Why It Matters:
B vitamins play a crucial role in energy production, mood regulation, and hormone synthesis. Ensuring adequate levels of B1, B3, B5, B7, and the rest of the B-complex family can support overall hormonal health and emotional well-being.

Supplementing with B-Vitamins:
If you’re not getting enough B vitamins from food sources like whole grains, eggs, and leafy greens, consider a B-complex supplement. These vitamins can help regulate mood swings and support the production of sex hormones.

Health Benefits:

 

5. Vitamin D

Why It Matters:
Vitamin D deficiency is common among women, yet it’s essential for bone health, immune support, and mood regulation. Optimal levels of vitamin D are especially important for preventing conditions like osteopenia and osteoporosis.

Supplementing with Vitamin D:
Focus on vitamin D3, preferably paired with K2 to enhance absorption and direct calcium to the bones instead of the arteries. Work with your healthcare provider to test your vitamin D levels and determine the right dosage. Optimal levels typically range between 50-90 ng/mL.

Health Benefits:

Honorable Mention: Collagen

While not part of the top five, collagen is a close runner-up for women over 40. Collagen supports skin elasticity, hair and nail health, and bone strength. It can also aid in maintaining muscle mass, a critical concern as women age.

Supplementing with Collagen:
Choose a product tailored to your needs. Some formulations focus on hair, skin, and nails, while others target joint and bone health. For overall benefits, consider a blend that addresses multiple areas.

Health Benefits:

The Role of Diet

It is true that supplements are just that—supplements. A nutrient-rich diet is the foundation of health. If you can meet your nutritional needs through food, supplementation may not be necessary. Unfortunately it is nearly impossible in the US to meet all of your nutritional needs through diet alone. This is due to modern farming practices where pesticides have been embraced and rotational crops and soil repletion have been abandoned. However, for most women, supplements can fill gaps and provide targeted support during times of hormonal and metabolic change.

Always consult with your healthcare provider before starting any supplement regimen. Bloodwork and professional guidance can ensure that you’re addressing deficiencies and avoiding unnecessary or excessive supplementation. If you live in California and are looking to work with someone on getting your micronutrients tested, shoot me a message and I’d be happy to help you out!

Practical Tips for Incorporating Supplements

  1. Start Slowly: For nutrients like fiber or magnesium, introduce supplements gradually to avoid side effects.
  2. Use a Pill Box (like this one): This will help you stay on track with taking your supplements as directed.
  3. Work with a Professional: Tailor your supplementation plan based on lab results and individual health goals.
  4. Focus on Quality: Choose high-quality supplements from reputable brands to ensure efficacy and safety. Avoid ordering from Amazon since there is a high rate of counterfeit products. Here’s a link to each of these supplements that I recommend from my Fullscript Dispensary. 

Conclusion

For women in perimenopause, menopause, or over 40, maintaining hormonal and metabolic health is critical. Supplements can play a significant role in addressing specific needs during this time. Remember, the goal of supplementation is to complement a nutritious diet and a healthy lifestyle. Always consult with a healthcare provider to create a personalized plan that meets your unique needs.

Check out these other posts for helpful information on Perimenopause and Menopause:

Why you can’t lose weight after Menopause

The best herbal remedies for Perimenopause and Menopause symptoms

 

Disclaimer 

These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure or prevent any disease. This information is for educational purposes only, please consult with your medical provider before implementing anything new into your daily regimen.