Best Natural Supplements For Perimenopause

Perimenopause is the transition between a woman’s reproductive years and menopause, which signifies the end of this reproductive period. Perimenopause is associated with significant reproductive and hormonal changes that can negatively impact physical and mental well-being. 

During perimenopause, estrogen levels significantly decrease resulting in menopause-like symptoms such as hot flashes, sleep disturbances, weight gain, low libido, and irregular menstrual cycle. Perimenopause can last for several years. (Source)

A woman is not considered to have entered menopause until she has been without her menstrual cycle for at least 12 consecutive months.

Because perimenopause and menopause can be significantly life-altering for many women, a search for natural supplements to alleviate these uncomfortable side effects has led to a variety of products that may help support emotional well-being during this transition.

Depending on the type of supplement, these products can potentially improve perimenopause symptoms such as sleep, sex drive, hot flashes, mood, and more.

Understanding Perimenopause And Its Mental Health Implications

Perimenopause, sometimes referred to as menopause transition, occurs in women during the end of their reproductive years. In preparation for menopause, the ovaries begin to produce less of the female sex hormone, estrogen, which can result in changes in menstruation frequency.

Perimenopause can occur between the ages of 35 to 55 depending on the individual. While perimenopause typically only lasts a short time, for some women it can last several years. A woman is not considered to have entered menopause until she has undergone 12 consecutive months without a menstrual cycle. (Source)

One of the first signs of perimenopause includes a change in the frequency of menstrual cycles; however, you can experience many different symptoms of perimenopause that range in discomfort from mild to severe.

Below are some of the most common symptoms you may experience once you have entered the perimenopause stage:

• Irregular menstrual cycle (missing periods)
• Heavier or lighter periods
• Hot flashes
• Low libido
• Vaginal dryness
• Insomnia
• Irritability
• Depression
• Mood swings
• Weight gain

Because many symptoms of menopause are associated with mood disturbances, it’s important to prioritize hormonal balance for both cognitive and emotional health during this time.

In addition to physical symptoms, many women begin to experience concerns about aging during this time which can worsen or initiate feelings of depression or anxiety. The period of perimenopause is often associated with a high-stress age where work and home demands may be greatest, further fueling the fire of mood challenges.

Perimenopause mood symptoms are often similar to those of premenstrual syndrome (PMS) which causes irritability, fatigue, mood swings, and difficulty concentrating; however, these symptoms may occur for years without any pattern related to your menstrual cycle. This is known as perimenopausal mood instability and it occurs in 4 out of 10 women going through perimenopause. (Source)

Essential Nutrients For Mental Health In Perimenopause

While perimenopause and menopause cannot be avoided, there are some essential nutrients that, when prioritized in the diet or through supplements, can have a positive impact on both mental and physical health during this time.

Additionally, some nutrients tend to be decreased during this time, which, when supplemented, can positively impact common symptoms that occur during perimenopause.

However, it’s important to note that while supplements can help, they should only be combined with a healthy diet. Taking dietary supplements alone will not likely have as significant an impact on mental and physical well-being.

Some essential nutrients that play a key role in mental health during perimenopause in women include magnesium, vitamin D, B vitamins, omega-3 fatty acids, zinc, and probiotics. 

Magnesium: A Key Mineral For Stress And Mood Regulation

Magnesium plays an essential role in brain function and mood regulation which can help combat mood swings during perimenopause.

Magnesium is needed for the production of serotonin, an important neurotransmitter in mood regulation. Research suggests that magnesium supplements may help to reduce anxiety and depression symptoms which are common during both perimenopause and menopause.

In fact, low levels of magnesium, which often occurs during perimenopause, have been directly linked to an increased risk of depression as well as increased symptom severity.

According to a 6-week study conducted on 126 adults of an average age of 52 who suffered from mild to moderate depression, magnesium supplements showed improvements in these symptoms within just a few weeks. (Source)

Additionally, perimenopause causes a natural decline in melatonin and progesterone levels, which both help to promote restful sleep. This, combined with a reduction in magnesium levels creates alterations in our circadian rhythm which can significantly impact rest. This is why women often begin to experience sleep alterations and insomnia during perimenopause.

Taking a magnesium supplement or consuming magnesium-rich foods, such as nuts, seeds, legumes, whole grains, dark chocolate, and avocado can help improve sleep. Sleep deprivation can worsen mood symptoms by increasing irritability and depression as well as encouraging other potential health complications such as weight gain. (Source)

The Significance Of Vitamin D In Emotional Wellbeing

In addition to magnesium, low levels of vitamin D during perimenopause and menopause may contribute to depression. Those who suffer from depression often are less physically active and more likely to spend the majority of their time indoors. This is also a risk factor for low vitamin D levels as the best source comes from direct sun exposure.

Many studies have found a correlation between low vitamin D levels and depression, and supplementing vitamin D has been shown to provide significant improvements in mood. (Source)

Vitamin D may also be essential in dopamine production. Dopamine is an important neurotransmitter in mood and pleasure. Studies have found that vitamin D plays an important role in developing dopamine neurons and adequate vitamin D may help increase the capacity of developing neurons to release dopamine. (Source)

This means if you have chronic exposure to active vitamin D, your body will be able to release more dopamine which naturally helps to boost mood.

Vitamin D is also essential for bone metabolism. Perimenopausal and postmenopausal women are at an increased risk for reduced bone density and fractures. Consuming vitamin D-rich foods, such as fish, egg yolks, mushrooms, and fortified dairy products, or taking a supplement may help to reduce this risk. (Source)

If vitamin D-rich foods aren’t on the menu and supplements aren’t an option, regular sun exposure is the best way to obtain adequate vitamin D levels. However, many think this requires a lot more than it does.

To get a good dose of vitamin D, spend 10-30 minutes in the sunlight mid-day without sunscreen at least most days out of the week. The amount of time you spend in the sun will depend on your skin tone. If you have fairer skin that is prone to burning, 10 minutes is likely sufficient; however, if you have a darker complexion, you may need to spend more time outdoors to reach adequate levels.

B Vitamins: Vital For Energy And Emotional Regulation

B vitamins play many essential roles in the body including energy metabolism and maintaining the functions of the central nervous system, which includes our brain and spinal cord.

Low levels of vitamins B6 and B12 are associated with disturbances in cognition, including cognitive dysfunction and cognitive decline during peri and post menopause as well as older age. (Source)

Vitamin B12 and B6, as well as other B vitamins also play an important role in producing neurotransmitters that affect our mood, including serotonin. Low levels of these essential vitamins can increase the risk of developing mental health conditions including anxiety and depression. Low serotonin levels are also associated with decreased energy levels and fatigue. (Source) 

Consuming a diet rich in B vitamins or choosing a high-quality supplement that contains B-complex can help support serotonin production and cognitive health during perimenopause. Dietary sources of B vitamins include meat, fish, poultry, eggs, dairy, and fortified breakfast cereals.

Omega-3 Fatty Acids: Essential For Brain Health And Depression Prevention

During the transition into menopause, women are at an increased risk for developing major depressive disorder (MDD) as well as hot flashes. Interestingly, research suggests women who experience hot flashes during perimenopause are at an even greater risk of developing MDD than those who do not. (Source)

Omega-3 fatty acids appear to be an effective alternative treatment to traditional medications for depression symptoms and may also be beneficial in treating hot flashes. For example, one study conducted on 20 perimenopausal women taking omega-3 supplements for 8 weeks found that omega-3 supplementation helped to reduce symptoms of MDD and hot flashes. (Source)

Omega-3 fats are believed to benefit cognition for all ages and genders as it is an essential nutrient for brain health. Omega-3 fats act as anti-inflammatory compounds that also help to improve blood flow throughout your body, including your brain. This is believed to help boost cognition and provide many additional benefits to brain health. (Source)

You can obtain omega 3s from dietary sources such as fatty fish (salmon, mackerel, tuna, and sardines), and certain nuts and seeds such as walnuts and chia seeds as well as supplements. (Source) 

Zinc: Supporting Neurotransmitter Function And Sexual Health

Zinc is an important mineral that plays an essential role in the regulation of cell growth, hormone release, immune response, and reproduction. Unfortunately, there are limited studies on the effects of zinc in peri and post-menopausal women available. (Source)

Some smaller studies have found that zinc may help maintain the composition of the vaginal extracellular matrix but larger studies are needed on this. (Source)

However, research does indicate zinc may help improve sexual desire in postmenopausal women by increasing testosterone levels. Additionally, researchers have found an association between low levels of zinc and decreased sexual desire. (Source)

Low levels of zinc can also increase the risk of developing depression and supplementation can help to reverse this. It’s hypothesized that the relationship between zinc and depression is due to its role in brain-derived neurotrophic factor (BDNF) which is a growth factor that promotes neurogenesis and differentiation. Zinc interacts with the levels of BDNF causing a deficiency that can lead to depression symptoms. (Source)(Source)

In addition to supplements, you can obtain zinc from food sources such as red meat, fish, and seafood, particularly oysters. (Source)

Probiotics: Balancing Gut Health For Mental Wellbeing

Perimenopause can cause significant impacts on mood, including depression symptoms. Consuming a balanced diet that includes probiotics may help boost gut health and improve mental well-being by regulating mood and improving hormone balance.

A 2020 review of various studies on probiotics found that there is a relationship between probiotic bacteria and improvements in both mood and sleep in adults who experienced anxiety and depression symptoms. (Source)

Additionally, probiotics may help to regulate hormones and reduce other uncomfortable perimenopausal side effects as well as reduce risk factors for various health conditions women are susceptible to during this time by supporting cardiometabolic health. (Source)

You can get good sources of probiotics from fermented foods such as yogurt, kefir, sauerkraut, kimchi, and miso. However, those who don’t enjoy fermented foods will likely require supplements to get an adequate amount of probiotics in their diet.

As with any supplement, not all are created equal. Look for a probiotic supplement that contains colony-forming units (CFUs) in the billions from a trusted brand that offers third-party testing for quality and purity such as Human Tonik Synbio Tonik. 

Synbio Tonik helps to complement nutritional needs for mental health support during menopause with 4 grams of prebiotic fiber and 5 billion CFUs of probiotics 

FAQs

How Can I Balance My Hormones During Perimenopause?

While there is no way to stop the transition into menopause, there are some lifestyle factors that can contribute to improved hormonal balance during this sensitive time. Improved hormone balance allows for reduced symptoms from menopause transition.

Below are some of the best ways to help balance your hormones through your lifestyle:

• Get in regular exercise (a mixture of cardio and strength training)
• Reduce intake of highly processed foods
• Prioritize adequate sleep
• Eat a balanced diet
• Consume regular meals (avoid skipping meals or going long periods without eating)
• Prioritize protein during meals
• Manage stress levels
• Choose more whole foods such as fruits, vegetables, lean meats, beans, legumes, nuts, seeds, and low-fat dairy products
• Reduce intake of added sugars
• Choose more gut-healthy foods such as probiotics and prebiotics

What Are The Symptoms Of Low Vitamin D In Perimenopause?

Vitamin D deficiency during perimenopause can have many symptoms. Some are specific while others are vague and could be several different conditions or deficiencies. Below are some symptoms of low vitamin D to look out for.

If you have any of these symptoms or suspect you are experiencing low vitamin D levels, be sure to reach out to your physician to test your vitamin D levels before taking a supplement.

Low vitamin D levels during perimenopause may result in:

• Mood swings
• Weight gain
• Fatigue
• Hair loss
• Muscle pain
• Muscle weakness
• Tingling in hands and feet

Bottom Line

While all vitamins and minerals play essential roles in the body, there are specific nutrients that should be considered during the perimenopause stage, specifically those that can help to target mental health concerns that commonly occur during this time, including magnesium, vitamin D, B vitamins, omega-3 fatty acids, zinc, and probiotics.

Ensuring adequate levels of these essential nutrients can not only alleviate potential mental health concerns and reduce mood disorder symptoms, but they can also help to alleviate many common, yet uncomfortable, perimenopausal symptoms.

While this transition can be a trying time for many women, being adequately nourished is essential in navigating this difficult time. While diet is always the first line of treatment, it can be difficult for many women to get adequate amounts of these nutrients from diet alone.

In this case, targeted treatment, specifically for those who are at a higher risk of developing mental health disorders, should be prioritized.