What Are the Best Supplements to Take in Perimenopause and Menopause?

Top 9 Supplements to consider taking in your 40s and 50s

By Womaness Editors     2-Minute Read

Perimenopause is a stage in a woman's life that occurs before menopause, typically in her 40s or early 50s. During this period, the body undergoes hormonal changes that can lead to various symptoms such as hot flashes, mood swings, and sleep disturbances. While these symptoms are a natural part of the aging process, some women may seek relief through the use of supplements. Here are some of the best supplements to consider for managing perimenopause symptoms:

1. Flaxseed

Flaxseed is rich in omega-3 fatty acids and lignans, which can help regulate hormone levels and reduce the intensity and frequency of hot flashes. It also supports heart health and may alleviate mood swings.

2. Vitamin D

Vitamin D is essential for bone health and can be particularly beneficial during perimenopause when bone density may start to decline. It also plays a role in mood regulation and can help alleviate symptoms of depression and anxiety.

3. Calcium

Calcium is essential for maintaining strong bones, and women in perimenopause are at an increased risk of developing osteoporosis. Taking a calcium supplement can help prevent bone loss and reduce the risk of fractures.

4. Magnesium

Magnesium is known to help reduce muscle tension, promote relaxation, and improve sleep quality. It can also be beneficial for reducing symptoms of anxiety and irritability, which are common during perimenopause.

5. Evening Primrose Oil

Evening primrose oil contains gamma-linolenic acid (GLA), which has anti-inflammatory properties and can help alleviate breast pain and tenderness, another common symptom of perimenopause. It may also help regulate hormone levels and improve skin health.

6. Pycnogenol

Pycnogenol is a supplement derived from the bark of the French maritime pine tree. It contains various antioxidants such as procyanidins, bioflavonoids, and phenolic acids. Some studies have explored the potential benefits of pycnogenol on menopause symptoms, particularly hot flashes and night sweats with studies showing positive effects when taken daily

7. Bacopa monnieri

Bacopa monnieri, also known as Brahmi, is an herb that has been used traditionally in Ayurvedic medicine to enhance cognitive function and improve memory. It contains compounds called bacosides, which are believed to have neuroprotective and antioxidant effects on the brain. Several studies have investigated the effects of Bacopa monnieri on focus and memory. The findings have been generally positive, suggesting that Bacopa monnieri may have potential benefits in these areas. It has been found to improve memory formation, retention, and recall in both healthy individuals and those experiencing cognitive decline.

8. Ashwagandha

Several studies have investigated the effects of ashwagandha on stress reduction and mood enhancement. The results have shown promising effects, suggesting that ashwagandha may have the potential to reduce stress levels and improve overall mood. It is believed that ashwagandha works by regulating cortisol, the primary stress hormone, and by modulating neurotransmitters such as serotonin and dopamine, which play a crucial role in mood regulation. Additionally, ashwagandha has been observed to have anxiolytic properties, meaning it may help reduce symptoms of anxiety. Some studies have shown significant reductions in anxiety levels in individuals taking ashwagandha supplements compared to a placebo. As with any supplement, it's recommended

9. Fenugreek

Fenugreek is an herb that has been traditionally used for various health purposes, including its potential effects on libido and sexual function. While anecdotal evidence and traditional practices suggest that fenugreek may have positive impacts on libido, the scientific evidence supporting these claims is limited. Some studies have suggested that fenugreek may have the ability to increase testosterone levels, which could potentially enhance libido. Testosterone is a hormone that plays a role in sexual desire and performance in both men and women.