Natural Supplements for Perimenopause

What is Perimenopause?

Before we move into the main content, here’s a small glimpse of what perimenopause is.

Perimenopause means “around menopause”. Perimenopause is also called the menopausal transition and refers to the period of a woman’s life when the body starts undergoing changes that ultimately end in menopause. 

Women typically experience perimenopause in their early or mid-40s, but the age of onset can vary. Perimenopause can last for several years until you do not have menstrual cycles for 12 consecutive months – then you’ve officially reached menopause.

The symptoms of perimenopause are:

• Hot Flashes: A sudden sensation of heat spreading through the body, followed by sweating.
• Sleep Disturbances: Difficulty falling or staying asleep.
• Mood Swings: Changes in mood, like irritability, confusion, anxiety or depression.
• Irregular Periods: The duration between your periods becomes longer or shorter, and bleeding might vary from light to heavy, or you may skip some periods.
• Vaginal Dryness: Hormonal fluctuations cause vaginal dryness and loss of elasticity, which might cause discomfort during intercourse.
• Changes in Sexual Function: Sexual arousal and intimacy may change during perimenopause.

Read more - Understanding Premenopause, Perimenopause, and Menopause.

Why Consider Natural Supplements for Perimenopause?

Even though treatments are available to manage perimenopausal symptoms, including hormonal and non-hormonal methods, more and more women prefer herbal remedies to relieve perimenopausal symptoms. Why? Because these options are not only safe and effective, but they also come with fewer side effects compared to conventional treatments. 

Embrace this phase of life gracefully – Natural supplements alongside a balanced diet and lifestyle can support menopausal transition by relieving symptoms like hot flashes, mood swings, and sleep disturbances and enhancing your overall well-being. 

Top Natural Supplements for Perimenopause

Curious to know more about natural supplements that can help you ease the discomfort associated with perimenopause? Here are the top expert-recommended supplements for perimenopausal health:

1. Black Cohosh

A study has shown that black cohosh (Actaea racemosa) extract at a dose of 40mg/day is effective in reducing vasomotor symptoms of perimenopause, like hot flashes and night sweats, and improving mood. 

How does this herb help in treating perimenopause hot flashes? Black cohosh has serotonergic activity – the extract contains compounds that increase serotonin (the feel-good hormone), which improves mood and regulates body temperature. 

2. Flaxseed

In a study conducted on 145 perimenopausal women, administration of 10 grams of flaxseed powder per day for three months significantly reduced symptoms associated with perimenopause. 

Flaxseeds contain lignans, chemical compounds that function as phytoestrogens. These compounds are structurally similar to the hormone oestrogen and improve its levels, thereby reducing the symptoms associated with perimenopause.

You can include flaxseed in your diet in the form of flaxseed powder or oil.

3. Red Clover

Red clover (Trifolium pratense) effectively reduces hot flashes and other menopausal symptoms like vaginal dryness in perimenopausal women. 

Red clover contains isoflavones (a class of phytoestrogens), which mimic the action of the hormone oestrogen when consumed.

A red clover isoflavone dietary supplement, Promensil, at a dosage of 80mg/day, was found to reduce hot flashes significantly.

Be cautious while using red clover as it may interact with certain medications, slow blood clotting, or worsen hormone-sensitive conditions.

4. Chaste Tree (Vitex)

Chaste tree (Vitex agnus-castus), also known as chasteberry, is promoted as a dietary supplement to support hormone balance in women. 

In a study, peri- and postmenopausal women reported improvement in mood and hot flashes with the use of chasteberry.

Limited studies are available on the use of chaste berries for treating menopause symptoms. Often, chaste berry is used in combination with black cohosh and other herbs. 

5. Dong Quai

Dong quai (Angelica sinensis) is an herb widely used in traditional Chinese medicine and is known as a “female tonic”.

It is used by herbalists to treat menstrual problems like abnormal menstruation and menopause symptoms.

This herbal supplement may help regulate menstrual cycles and reduce menstrual discomfort in perimenopausal women.

6. Evening Primrose Oil

During the menopausal transition, your body requires healthy fats like omega-3 and omega-6 fatty acids for brain function and heart health.

Evening primrose oil is rich in gamma-linolenic acid (GLA) and linolenic acid, both of which are omega-6 fatty acids which have the ability to reduce mood swings and inflammation.

Linolenic acid can have an estrogenic effect, which may enhance blood oestrogen levels in perimenopausal women and reduce menopausal symptoms.

7. B Vitamins

B vitamins play a vital role in bodily functions like energy production, metabolism, brain function, and so on. 

They can help improve cognitive function, relieve depression, and prevent cardiovascular diseases in peri- and postmenopausal women.

A study showed that increased vitamin B6 intake is effective in reducing hot flashes.

B vitamins are found in foods like meat, fish and poultry, dairy, eggs, leafy greens, fruits like bananas and oranges, whole grains and nuts. Consuming vitamin B supplements or foods fortified with B vitamins can be beneficial, especially if you follow a vegetarian diet.

8. Calcium and Vitamin D

Vitamin D and calcium supplementation in perimenopausal women can help prevent bone density loss and risk for fractures. 

Include calcium-rich foods like milk, cheese, yoghurt, green leafy vegetables, soybeans, and nuts. You can also include foods fortified with calcium, like plant-based milk or cereal.

Consume fish like salmon, tuna, sardines, cod liver oil, vitamin D supplements, or fortified foods to improve your vitamin D levels. Expose yourself to moderate sunlight every day so that your body produces vitamin D. 

The recommended dosage for calcium in women is 1000 mg daily for women up to the age of 50 and 1200 mg daily for women aged 51 and above. The recommended daily intake of vitamin D is 600 IU per day for people up to the age of 70.

Read more about Perimenopause Symptoms and their management with Ayurveda.

Factors to Consider

While natural supplements can be effective in managing perimenopause symptoms, they may also cause unwanted side effects. Some herbs can interact with medications you’re already taking or worsen conditions such as bleeding disorders, hormone-sensitive growths, or tumours like breast or uterine cancer.

It is important to consult a healthcare professional before starting any supplement to ensure it is safe and determine the right dosage for your needs.

When choosing natural supplements, ensure they are high quality and free from adulteration. How? Select products of established brands and look for certifications that prove the quality of the supplement. Talk to your doctor to know the right brand for your specific health concerns.

Possible Side Effects and Precautions

General side effects of natural supplements include:

• Headache
• Nausea and vomiting
• Abdominal pain
• Constipation or diarrhoea
• Sleepiness 
• Irritability
• Allergic reactions like rashes or hives

Natural supplements are not safe for everyone. People with the following health conditions are at high risk to develop adverse reactions:

• Certain natural supplements cause a delay in blood clotting, which may worsen bleeding disorders.
• Natural supplements may interact with medicines in harmful ways, either by increasing or decreasing the effect of medications.
• Pregnant or lactating women should seek medical advice before starting any natural supplements.
• People with liver disease should be cautious while taking natural supplements as it may lead to adverse reactions.
• Women with hormone-sensitive conditions like breast, ovarian, or uterine cancer should consult a doctor before adding natural supplements to their diet, as it may result in changes in hormonal levels.

Wrapping Up

Every woman’s journey towards menopause is different, which makes it difficult to make generic recommendations. Natural supplements should be selected based on your specific health needs and goals. They are safer and have fewer side effects compared to conventional treatments for treating perimenopause symptoms. 

Natural supplements can help, but only when the right herbs or combinations are used in the proper dosage for the recommended period of time. Always consult a healthcare provider to ensure their safety, find the right combination, and determine the right dosage for your individual needs. 

For personalised advice on diet, lifestyle, and natural methods to manage menopausal symptoms, book a consultation with our expert Ayurvedic and Yoga practitioners at Nirva Health.