A host of excuses filled my mental chatter – “I’m just overtired. I had too much on my plate with everyone home right now. I was sure I’m not eating the right foods.” But these weren’t answers to my symptoms of fatigue and fogginess, and excuses were not going to help me feel good and look good and just be healthy.
For the past twenty years, I have considered myself super healthy. I eat right, go to my internist and gynecologist once a year, get my coloscopy and mammogram, and I exercise like a fiend. Plus, I take VITAMINS—all kinds.
I told myself that all of those “explanations” were identifying needs in my health regimen that my current one wasn’t meeting. There have to be specific supplements for perimenopause and menopause. What do I need now in my 50s to help me look and feel good and be HEALTHY? I looked to Dr. Heather Hirsch, a Menopause specialist at Boston’s Brigham and Women’s Hospital, to point me in the right direction for supplements. Which Vitamins and Minerals are the ones I really need? I didn’t want a super long list, just the ones that would be helpful. She narrowed it down to eight, and I am going to share her list!
Supplements for Mood and Energy for Perimenopause and Menopause
- Vitamin D: By far, the best mood booster around, and enough of it doesn’t come from food; It’s also a building block for our bones and helps prevent colon cancer.
- B vitamins (B6 and B12): Increases pep and decreases fatigue; plus, B6 is a natural diuretic.
- Iron: The fatigue fighter and essential to take when having heavy or irregular periods.
Supplements for physical support during PeriMenopause and Menopause
- Calcium: Less estrogen due to menopause means less calcium retention. Supplements aren’t really necessary because diet usually provides enough (around 1200mg), it’s best to get calcium from yogurt, cheese, almond milk, and leafy greens.
- CoQ10: Diffuses the aches and pains that come with women’s’ changing bodies and works with a Statin if necessary.
- Magnesium: Helps with bloating and helps you go. It’s restorative, calming, and promotes sleep. Decreases brain inflammation, which worsens in perimenopause; a nice solution is taking Calm Gummies before bed.
Supplements for Mental Cognition during PeriMenopause and Menopause
- Riboflavin-B2: helps with headaches
- L-Methylfolate: With the MTHFR mutation (you might want to have this checked, many women have some form of it), brain fog is more likely, and this ACTIVE form of folic acid combats the mental haziness that comes with perimenopause and menopause
The one question I had was, “why can I just take a mulit-vitamin to cover everything?” Turns out I didn’t need everything, just what MY perimenpausal body needed.
I found that adding these supplements into my morning routine or as Dr. Hirsch suggests, before bed when you brush your teeth, my energy returned (more regular), my hair grew and I felt better just taking a little step toward better self-care. A little change can go a long way with consistency. And it was just the right amount of both!
Stay tuned for more information on Supplements for Perimenopause and Menopause. ext newsletter we will look at natural solutions in daily food choices to help feel good and look good and be healthy.