Perimenopause signifies a natural evolution in a woman’s life that represents the end of her childbearing years. This change typically occurs in a woman’s 40s but can begin earlier for some. Women may confront many troublesome symptoms during this phase as a result of the condition’s hormonal underpinnings. Hot flashes, for instance, are not uncommon. Neither is moodiness. And perimenopausal sleep problems can make a woman feel as if she is on the edge of sanity. Sarcastically speaking, the 40s can seem like the new 50s. Some women, however, are not going gently into this hormone-impacted twilight. They are fighting back with a combination of natural supplements and a rigorous resolve to regain what has apparently been lost. In this blog post, we will explore the world of natural supplements to see what they can do for you.
Understanding Perimenopause
Before we delve into natural supplements, it’s critical to grasp the essence of perimenopause. This transitional phase—a woman’s last hurrah in the reproductive life—can be anything but a smooth ride. (Did I mention that many women have a rocky path here? And did I mention that so many of us go it alone? What follows are common perimenopausal symptoms.) – Fluctuating hormones can lead to: Hot flashes. These are just what they sound like: Flash! You’re hot! Now you’re not (so hot), and now you are again! (Some researchers think that these are more a function of changing brain signals and pathways than simply a change in hormone levels. Who knows?) Any-who, this is a common symptom. Hot plus some flashes may equal 5 to 10 or more moments of audacious heat. You may or may not sweat or have a rapid heartbeat.
Natural Supplements for Symptom Relief
1. Black Cohosh
Among the most popular herbal supplements used to relieve menopausal symptoms is black cohosh. Research indicates that it may decrease the occurrence and severity of hot flashes and night sweats. This herb is presumed to work by imitating estrogen in the body, but its precise method of operation remains under investigation.
Amount to Take: Generally, one should take 40-80 mg of standardized black cohosh each day.
Points to Ponder: Even though black cohosh is typically considered safe for use over a short term, some people may find that it causes gastrointestinal upset. Women with liver conditions should stay away from this herb.
2. Red Clover
Phytoestrogens, plant compounds that mimic estrogen, are plentiful in red clover. Some studies suggest that red clover can help reduce hot flashes and improve general well-being during perimenopause. Supporting cardiovascular health is critical during this transition, and red clover may help with that too.
Dosage: A common dosage of red clover extract is 40-80 mg taken daily.
Factors to weigh: Red clover might have an effect on medicines that thin the blood; therefore, a medical professional should be consulted before it is taken.
3. Evening Primrose Oil
Evening primrose oil is abundant in gamma-linolenic acid (GLA), an omega-6 fatty acid that could assist in reducing the discomfort associated with perimenopause, such as breast tenderness and mood swings. Some women may find that it serves as a way to achieve a more general hormonal balance. However, it is important to consult with a healthcare provider before starting any new supplement, especially one that contains active ingredients like GLA.
Amount: A normal amount to take is 500-1000 mg of evening primrose oil every day.
Evening primrose oil is usually safe, but it can cause an upset stomach for some people. So if you do take it and you start feeling nauseated or otherwise gastrointestinally distressed, stop taking it and see if those symptoms go away. If they do, consider that your body was not compatible with this supplement.
4. Flaxseed
Another excellent source of phytoestrogens and omega-3 fatty acids is flaxseed. It might assist in diminishing hot flashes and in enhancing mood. Flaxseed is also high in fiber, which supports digestive health during perimenopause.
Flaxseed can be added in ground form to smoothies, yogurt, or oatmeal, with a usual serving being 1-2 tablespoons daily.
Considerations: For the best absorption of nutrients, it’s necessary to take ground flaxseed and not whole seeds.
5. Dong Quai
Known as “female ginseng,” dong quai is a classic herb in traditional Chinese medicine that is believed to balance hormones and relieve both premenstrual and menstrual discomfort. It is also considered a somewhat effective treatment for managing both the intensity and frequency of hot flashes, as well as the mood swings that can accompany menopause.
Dosage: A common dosage is 500-2000 mg of dong quai extract daily.
Dong quai might heighten the body’s reaction to sunlight. Because of this, using sunscreen is a must when spending any length of time in the sun.
6. Ashwagandha
Adaptogenic and healing, ashwagandha is an herb that can help the body deal with all kinds of stress. For most people, this herb’s calming effect could help dramatically shift their hormonal balance, especially for women, and is most beneficial in perimenopause. A few studies have suggested that ashwagandha can help improve the quality of a person’s sleep, but it is still far from a miracle herb. Lack of sleep, for any reason, is going to be harmful to your health.
Dosage: A typical dosage is 300-500 mg of ashwagandha extract daily.
Important points: In general, ashwagandha is safe; under certain conditions it could be harmful. Most of us take medicinal herbs like ashwagandha with the confidence that we are using safe, effective remedies. But that confidence can be misplaced if the plant in question has not been studied thoroughly enough. Most human studies last only a few months. Langade et al. (2015; 2016) and Raut et al. (2007) report on the safety of ashwagandha in healthy people. They used it in their clinical research and with patients, but they also used the word “might” quite a bit. And that’s concerning.
7. Ginseng
Ginseng is recognized for its energy-boosting effects and might assist in fighting fatigue and mood changes during perimenopause. Some studies indicate that ginseng may also lessen the incidence of hot flashes.
Dosage: A common dosage is 200-400 mg of standardized ginseng extract taken every day.
Points to ponder: Ginseng can make some people sleepless, so it is wise to take the herb in the morning.
8. Vitamin E
An antioxidant that may help reduce the severity of hot flashes is vitamin E. Some studies indicate that vitamin E can improve overall well-being during perimenopause. In addition, it supports skin health, which can be beneficial as we experience hormonal changes.
Amount: A standard amount is 400 IU of vitamin E taken each day.
Points to consider: Large amounts of vitamin E can boost the chances of bleeding and are a particular hazard for people whose blood is thin to begin with (for example, those taking blood-thinning medications).
9. Magnesium
Vital minerals, like magnesium, are necessary for many bodily functions, including hormone regulation. Perimenopausal women may benefit from magnesium in their diets for a few reasons.
Magnesium may help relieve some of the more intense mood swings that happen during this time, as well as worry and anxiety, sleep issues, and similar disturbances associated with brain hormone changes.
It also holds the potential for helping women retain more bone mass since magnesium is vital for many functions that keep our bones healthy.
Amount: A standard amount of magnesium taken is 200-400 mg each day.
Things to think about: If you take a lot of magnesium, your stomach might get upset. So, it’s best to start with a lower dose and then increase it slowly if you need to.
10. B Vitamins
B vitamins, especially B6 and B12, are crucial for the body’s energy metabolism and for regulating our moods. Fatigue is common during perimenopause, and many women feel it acutely. There is emerging evidence that B vitamins can help with the energy dips that some women experience during this time.
Use the dosage as stated on the label. This aspect of B vitamins can try anyone’s patience, especially when the exact composition of a product could vary from one lot to another, as can the name of the product itself. “B-complex” could mean anything to anyone!
Points to ponder: Although B vitamins are, in general, safe, there are side effects associated with taking large doses of certain B vitamins.
Incorporating Natural Supplements into Your Routine
It’s vital to talk with a healthcare provider when thinking about natural supplements for relieving perimenopause symptoms. They can help you ydecide what’s best for you and your unique situation, and they can also make certain that ycomplementary and alternative medicine poses no risk when taken with the yprescribed medications.
Tips for Incorporation:
1. Begin Gradually: Introduce each supplement one by one to keep an eye on its effects as well as any possible adverse effects.
2. Keep a Healthy Diet: Your diet should be full of colorful fruits, vegetables, and whole grains; proteins should be confined to lean meats. Supplements should serve to complete this healthy pattern of life.
3. Get Plenty of Fluids: Drink lots of water.
4. Get Your Blood Circulating: Physical activity during the day can help with a number of problems and can improve your mood when you are in a perimenopausal state.
5. Let a Little Sunshine In: Use relaxation techniques like the ones listed below to manage stress and the emotional ups and downs you might be experiencing.
Conclusion
Perimenopause is a natural stage of life, but it can bring some weighty difficulties along with it. Recognizing that some women do make the choice for HRT, we also know many women are opting for natural supplements to get relief from perimenopausal signs and symptoms. Commonly used natural supplements include black cohosh, red clover, evening primrose oil, and a number of other herbs. No matter what route you go, it’s a good idea to discuss any choices you make with your healthcare provider before embarking on a new supplement regimen.