Most women are at least aware of menopause and that it ultimately results in a woman no longer having a menstrual cycle and being able to conceive. An individual is said to have reached menopause after having had no menstrual period for 12 consecutive months, the average age for this being around 51 years old.
However, in the years leading up to menopause, many women will experience perimenopause. In fact, when some women describe “going through the menopause”, they’re really experiencing the perimenopause.
The word perimenopause means “around menopause” and it can lead to numerous physical and mental health symptoms that are very similar, if not indistinguishable, to those caused by menopause. The first sign of perimenopause is often changed to the flow, frequency, and duration of the menstrual cycle.
Physical symptoms of perimenopause include hot flashes, night sweats, headaches, weight gain, joint and muscle pain, heart palpitations, skin changes, recurrent cystitis, a dry vagina, and a loss of libido. Mental health symptoms include brain fog, insomnia, anxiety, low self-esteem, a low mood, and depression.
Perimenopause often begins gradually, from the age of around 40 to 45. Around this age, many women are juggling a growing family, teenagers, ageing parents, and a career, meaning that the symptoms may at first be unnoticeable or may be attributed to something else, such as busyness and “age”.
Triggered by the normal and slow decline of the female sex hormone oestrogen, perimenopause can last up to a decade or more. Symptoms commonly become more noticeable and severe as oestrogen loss begins to speed up. At any stage, perimenopause can significantly impact a woman’s life.
Therefore, many women choose to take nutritional supplements as part of a holistic, natural approach to managing their symptoms.
|
Supplement |
Symptom Relief |
Cost |
Cost Per Day |
|
Fatigue & brain fog |
£17 |
28p |
|
|
Bone loss |
£12 |
From 30p |
|
|
Hot flashes and low mood |
£12,99 |
From 10p |
|
|
Hot flashes & night sweats |
£11 |
37p |
|
|
Low mood |
£16 |
From 13p |
|
|
Hot flashes & urinary tract |
£24.99 |
83p |
|
|
All rounder |
£21 |
From 23p |
|
|
Support collagen production |
£16 |
From 14p |
|
|
Mood, energy and hot flashes |
£16 |
27p |
|
|
All rounder |
£22 |
37p |
Not all women will experience symptoms of perimenopause, but for those that do, their experience can vary massively. Symptoms can change, become more or less impactful, and vary in severity throughout the menstrual cycle.
Consuming a healthy, balanced diet, taking regular exercise (including a daily walk in nature if possible), taking steps to minimise stress, getting good quality sleep, losing weight, quitting smoking, and being mindful of our alcohol intake will all help to boost our overall wellness, both physically and emotionally.
But if life is busy, and if we don’t eat as well as we’d like or live a lifestyle that’s as healthy as we want, can mean that our intake of certain vitamins and minerals is too low. If left unchecked, then we may become deficient, and a nutritional deficiency could cause perimenopause symptoms to feel worse.
Taking a broad spectrum multimineral such as Mineral Multi from G&G Vitamins that contains 13 essential minerals including calcium, magnesium, iron, and zinc can help to fill the gaps where our diet is deficient. Making sure we’re not lacking in any important micronutrients will support our overall health and may make perimenopausal symptoms more manageable.
More specifically, a low intake of vitamins B6 and B12 could make symptoms such as hot flashes, low mood, mood swings, and lethargy feel worse. Taking a vitamin B complex supplement such as Bioactive B’s from G&G Vitamins can help to keep these symptoms under control.
Taking nutritional supplements won’t make perimenopause symptoms completely disappear, but they can help to reduce the severity or make them feel more manageable. Especially the most upsetting and frustrating symptoms, such as insomnia, hot flashes, and low mood.
Check with your GP before taking any supplement if you’re taking medications for any other condition.
Naturally produced by the body, we have coenzyme Q10 in abundance when we’re children and young adults, but as we age, our levels naturally decline.
Some women find co-enzyme Q10 supplements such as Co-Q10 capsules from G&G Vitamins helpful in managing the impaired cognitive function associated with perimenopause that can lead to symptoms such as poor memory, difficulty concentrating, poor decision-making, and general brain fog.
Like all products from G&G Vitamins, they’re made using the highest quality ingredients and are free from gluten, lactose, dairy, soy, and GMOs. They are suitable for vegans and those following a Kosher diet.
As oestrogen levels decline during perimenopause, women become more at risk of bone mineral loss. This is because oestrogen helps to protect the bones from demineralisation. Demineralisation, or mineral loss, can lead to weakened bones and eventually, osteoporosis, or brittle bone disease.
On average, women lose around 10% of their bone mass in the five years following their menopause. Many women are unaware of this weakening until they have a trip or fall that results in a broken bone, so it’s essential to consider your bone health during your perimenopausal years.
Calcium is a mineral essential for remineralising and can help to slow down or reverse bone demineralisation. Calcium is therefore considered an important mineral for perimenopausal women.
Cal-M from G&G Vitamins is available as a powder or in capsule form and contains calcium along with magnesium (that supports the work of calcium). Both the powder and the capsules contain apple cider vinegar, which creates the acetate form of both minerals, making them easier for the body to absorb.
Ginkgo biloba is a herb that has been used in complementary medicine for thousands of years. It has health benefits for the heart and circulatory system, brain, and eyes.
It also has powerful antioxidant and anti-inflammatory properties that can help to protect against anxiety and depression.
Studies show that taking a ginkgo biloba supplement, such as these Ginkgo Biloba capsules from G&G Vitamins can “improve mood, hot flashes, and cognitive symptoms” that are common during perimenopause.
Found in oily fish, flaxseeds and walnuts, omega-3 fatty acids are a type of healthy fat that we need for good heart and brain health. Although research until now hasn’t proven definitive, a study in 2008 found that women who had a higher intake of omega 3, either via their diet or from supplements, reported a decreased severity of hot flashes and a reduced frequency of night sweats.
Omega 3 fish oil softgels from G&G Vitamins contain the blend of EPA and DHA omega 3 fatty acids considered optimal for health. They’re produced in the UK and unlike some other brands, are free from heavy metals. They also contain vitamin E, which is beneficial for the health of the skin and joints.
There are a few different types of ginseng, with Korean red ginseng being the most well-studied and the most common in supplement form. However, Siberian ginseng, also known as eleuthero, could help to relieve perimenopause symptoms as it’s an adaptogen. An adaptogen is a compound that supports the body to better manage stressful states.
Siberian ginseng supplements are thought to be beneficial for managing stress, anxiety, and depression. So far, the evidence isn’t conclusive, but this herb has been used for thousands of years as a natural healing, calming remedy, so it could be beneficial for supporting women during perimenopause.
Siberian ginseng capsules from G&G Vitamins contain 100% pure Siberian ginseng with no common adulterants.
There are few known side effects to this supplement, but it may negatively affect the mood or cause drowsiness. If you’re new to it, start with a lower daily intake before gradually increasing.
Ashwagandha is another adaptogenic herb that’s been used for millennia in the ancient Indian form of medical practice called Ayurveda.
It’s a common perimenopause supplement that women use to help manage stress and feel more energised. There are several small-scale studies that suggest that taking ashwagandha could help to alleviate hot flashes and urinary tract infections.
One, in 2021, found that those taking it reported a “statistically significant reduction in hot flashes and urinary symptoms” as well as a reduction in the menopause-related quality of life score (that reports low quality of life symptoms, a reduction in this case, being positive).
Organic Fermented Ashwagandha capsules from Living Nutrition are made using high-quality, fermented ashwagandha which is its most active form. They contain no fillers or binders, are made in the UK, and are suitable for vegans.
As ashwagandha is part of the nightshade family, those with a known allergy or intolerance to nightshade plants should avoid taking this supplement. Similarly, those taking anticonvulsants, barbiturates, or benzodiazepines shouldn’t take ashwagandha.
An alternative to taking individual vitamins and minerals to support your body and mind through perimenopause is taking a supplement that contains multiple nutrients. This can be a cost-effective and beneficial way of managing your symptoms.
Dong quai is a herb that’s been used in Traditional Chinese Medicine for generations to help balance female hormones. A recent study has backed this up, finding that it could significantly reduce hot flashes when taken in conjunction with other herbs such as black cohosh and red clover.
Meno-Time from G&G Vitamins is a 15 in 1 menopause supplement that contains dong quai, along with evening primrose oil, ginseng, vitamin B6, and coenzyme Q10.
Developed to support female health and improve hormonal regulation, this once-daily supplement is a convenient way to support your health through your menopause without having to take numerous capsules each day.
As our levels of oestrogen decline, so do our levels of collagen, an abundant protein that helps to keep the skin plump and the joints supple and lubricated.
As well as other perimenopause symptoms, many women begin to notice that their skin feels less elastic and more droopy, with more pronounced fine lines and wrinkles as they begin to lose collagen. This can negatively impact self-esteem, which may already be a problem since it’s a common perimenopause symptom.
To support collagen production, some women choose to take a supplement that’s rich in the building blocks of collagen such as vitamin C and zinc, plus silica for skin elasticity and hyaluronic acid for skin hydration.
Hair, Skin and Nails capsules from G&G Vitamins contain all of these nutrients and more, such as OptiMSM to combat fine lines and wrinkles and nutrient-rich kelp and spirulina that support the health of the hair and nails as well as the skin.
Whilst it’s a completely normal event in a woman’s life cycle, perimenopause can make life difficult, with distressing symptoms that can severely and negatively impact your quality of life. So, it’s important to remember that you’re not alone and help is available.
If you’re struggling with physical or emotional symptoms, or both, stay as informed as possible about perimenopause and menopause by reading blogs, forums, studies, and books that talk openly about what to expect. There’s no need to struggle alone or suffer in silence and finding like-minded people to talk to can also help.
Taking vitamins or supplements designed to help support you through your middle years can be very beneficial. It may take a few different supplements to figure out which one works best for you, and it’s advisable to take them consistently for 12 weeks to see if you notice any benefit.
Start with the menopause supplements that you think may address your most difficult to manage symptom or symptoms or take a combined supplement for a broader approach.
No capsule or tablet is a substitute for a healthy balanced diet. So, combine your chosen perimenopause supplement with a diet rich in fresh fruits and vegetables. Energy-providing foods are also important, so choose brown bread, rice, pasta, wholegrain cereals, oily fish, lean white meat, lentils, chickpeas, beans, nuts, and seeds.
If you’re finding it hard to cope with your perimenopause symptoms, speak to your GP who may be able to suggest additional medications and therapies.
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Hannah de Gruchy
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Health and wellness author and biologist specialised in sustainability, nutrition and eco-living.