I always recommend a food first approach, as this is how your body likes to get it’s nutrients, it's also the best way for your hormones to work properly. Eating the right types of food including good quality protein, healthy fats, an abundance and variety of vegetables, low GL carbs and avoiding processed foods and too much alcohol, is the best way to eat to keep yourself nourished and your hormones more balanced.
But Supplements can be a lifesaver and can be vital for helping you get the nutrients you need, especially as you enter this changing phase of your live.
Here's a few reasons why supplements might be your best friend:
Your diet - it may be lacking in key nutrients, or you may have too much stress and be hitting the processed foods and alcohol a little too often. Add that to modern day farming, long distance transport of ‘fresh’ food across the globe, plus poor soil quality resulting in less minerals in our food and the odds really are stacked against us.
Your absorption - can also be a problem, as we age this can be affected by various factors including:
- Poor gut health from imbalances and infections
- Low stomach acid
- Increased stress
- Fluctuating hormones
- Medications
- Poor immune health
- Increasing food intolerances
Your environment & lifestyle - modern day living means we are indoors a lot more than we used to be, missing out on vital sun exposure. Add that to our love of factor 50 and fear of sun damage and it’s even less likely you’ll get the sun you need to obtain sufficient Vitamin D.
Your life stage - aging means that we are more prone to wear and tear and things slowing down. We just don’t work as well as we used to! We are more prone to inflammation and oxidative stress and our hormones fluctuate due to perimenopause.
Supplement Confusion
NOT all supplements are created equal! Mass produced and cheap supplements, mean cheap ingredients. They often contain fillers and additives like sweeteners and preservatives that aren't good for us. They aren't always in the right form to be readily absorbed by our bodies.
Just because 'Linda' on facebook recommends them, and swears they have cured all her symptoms and made her feel like a 20 year old, doesn't mean they are right for you! Chances are it’s something completely different that’s got them feeling fabulous! You might even cause yourself some harm. Especially if you are on certain medications or suffer with a particular health condition.
So how do you know what supplements are right for you?
This is the million dollar question! It depends on so many factors including genetics, health history, diet, lifestyle, individual biochemistry, current medications and health status.
BUT there are a few supplements that are pretty safe to take and can form part of your basic arsenal for a woman in perimenopause. If you are on medication or have a health condition it’s best to check with your doctor first before you take any supplements.
Magnesium - responsible for over 300 actions in the body. It truly is a girl's best friend. Fantastic for hormones, PMT, energy, heart and bone health, relaxing muscles and great for stress and tension headaches. There are many forms of magnesium. Two I like to recommend are magnesium citrate and magnesium glycinate. Magnesium citrate is great if you also suffer from constipation, as it helps to draw water into the bowel. Magnesium glycinate is good for helping with relaxation and sleep.
Omega 3 fish oils - great for heart and brain health. They help to reduce inflammation and play an important role in mood disorders, improving anxiety and reducing brain fog. Quality is key here so make sure you get a trusted good quality brand.
Vitamin D - essential for healthy muscles, teeth and bones. It's also an important vitamin for regulating hormones, vital for heart health and helps to regulate our immune system.
Vitamin C - the power vitamin! Great for the immune system and helps to fight off infection and prevent cell damage. It’s used by the adrenals in the production of cortisol and is needed to produce collagen, an amino acid for skin, bone and connective tissue.
Collagen powder - This is one of my favourte supplements for women over 40. It’s a complete protein and can easyily be added to food and drinks for easy absorption. It’s great for joints, muscles, skin, hair and nails. And because it's a protein it can help with fullness and balancing blood sugar too.
Good Multi-vitamin - can be a safe bet and a good insurance policy to make sure you have all the nutrients covered. Ensure it has a good level of B vitamins and contains the essential minerals including zinc, manganese, selenium and iron.
Supplements that can be alternatives to HRT
There are many upplements specifically for perimenopause and menopause so ive just listed my top 5 below. Again, always think about food first and work on diet, stress, sleep, rest, movement and environment before or alongside any perimenopause specific supplements for best results.
- MPower Peri Boost - high protein plant based with ingredients specifically for hormone balance, fatigue, increases skin collagen repair and great for bone health. I like this because they use the same dosage used in clinical trials and it contains no nasties and it has a follow on for menopause called meno boost. It is however, a little on the pricey side.
- Promensil - Red clover isoflavone which are naturally occurring phytoestrogens. Great for heart and bone health and clinically proven to help with hot flushes & other meno symptoms. Reasonably priced.
- MACCA - this is one of my favorites and is great for libido, regulating periods and generally balancing hormones. It comes in both a capsule and a powder form which is great in smoothies and has a sweet malty taste. Available in powder form in many shops, organic is best.
- Nutri Advanced MegaMag Perimeno Plus - rhodiola, ashwanda, sage, shatvari & red clover + magnesium glycinate, folate, B’s 6 & 12 and Vit C. Great for increased energy, reducing brain fog and supporting hormone balance. Comes in powder form so more easily absorbed by the body and can be mixed with water or into food. So great for women who struggle to swallow tablets. Can be taken alongside HRT but do inform your doctor if doing so.
- Avogal Menoforce Sage - a trusted brand and old herbal remedy, it’s great for hot flushes, night sweats and excessive sweating. Very well priced.
Supplements that contain phytoestrogens are not suitable to take alongside HRT. As with all supplements inform your doctor before you take them, if you have a health condition or take any regular medications.
If you’d like to know more about supplements or how I can support your health and help you with symptoms of perimenopause, please get in touch.