To Supplement Or Not: There Is No One Size Fits All For Perimenopause

I often get asked what supplements I take. My answer? It depends on my current health status.  

Perimenopause is a challenge for the body, both physically and mentally. Changes in hormone levels cause imbalances in many of the body’s systems which can lead to symptoms such as changes in sexual function, hot flashes, mood changes, sleep problems and more. 

Not all women experience the same symptoms, a lucky few may barely experience any. But, if you are entering into perimenopause, you may be considering supplements to help ease symptoms and keep you functioning and feeing great. 

My Journey To Supplements

I started with blood tests. You will need to speak to your GP unless you want to go private. My blood tests were ‘fine’ according to the standard acceptable levels in the population. However, I wanted to know if any of my body systems were at a greater risk of going out of balance. 

So, I had a DNA test from Lifecode which revealed a few genetic mutations. These were in my liver detoxification and methylation mechanisms. These are important to note as they play important roles in hormone balance, dealing with toxins and helping to support other body systems.  

Methylation is a series of chemical pathways that help with the regulation of hormones, mood, sleep, energy, nerves, immunity, allergies, toxins and fat digestion. During perimenopause, optimum methylation is extremely important in helping reduce many of the common symptoms.  

If you suffer from PCOS, chronic fatigue, allergies or autoimmunity there is a high chance you have impaired methylation.  

Given the results of my test, the impaired functioning of my methylation and detoxification mechanisms, means I need more of certain nutrients than the average person.  My supplement programme reflects this.   


My Supplements

Folate, B12, B6 vitamins. The key nutrients needed for optimum methylation in a form that is highly absorbable.  I take these as part of a methyl multivitamin, which contains other nutrients to support the body during perimenopause. 

 Magnesium Glycinate. I weight train regularly so magnesium is great for relaxing my muscles.  It is also a widely used supplement for managing stress, helping me relax when it’s time for sleep. It also helps to maintain my energy levels.  Magnesium is needed to support the liver in its detoxification role as well. 

Vitamin D3 and Vitamin K2. I am dark-skinned so my requirement for vitamin D3 is high.  But D3 is also great for immune support, brain function, and bone health, all very useful for perimenopause. Vitamin K2 and vitamin D3 work really well together to help the bones absorb calcium better.   

Vitamin C. Vitamin C is needed by the liver for detoxification, helps manage stress levels, keeps joints and skin healthy and supports the immune system.  In fact, when I feel run down I increase my intake of this vitamin alongside zinc. Then when I have recovered I reduce back down to my normal levels.   

Omega 3 helps manage inflammation caused by my exercise regime. 

Cysteine complex contains nutrients that help balance my oestrogen levels and support my liver in its detoxification role. 

Probiotics. The gut is essential in supporting the liver and balancing hormones.  I take a course of probiotics every 3-4 months to keep my digestive system healthy. 

This Is Not Your Prescription

Please don’t see the above as a suggested course of supplements for you – it’s intended as a thought-provoking ‘share’.  One thing I want to emphasise is that these supplements really do ‘supplement’ my diet –  they are not an ‘instead of’.  I make sure I am eating food that contains all these nutrients as well. 

This post is not designed to replace medical advice. Please speak to a professional before embarking on a course of supplements. 

If you are thinking of taking control of your body and mind, get in touch. I am a nutrition, fitness and mindset coach, specialising in helping women who are experiencing perimenopause and beyond to regain confidence and feel great!

See what it’s like to work with me and start your journey back to you, today.

What about you? 

I’d love to hear from you. What supplements do you take and why? 

Leave a comment below. 


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Sign up for your FREE checksheet to fall in love with your body and life during your perimenopausal years and beyond.
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Sign up for your FREE checksheet to fall in love with your body and life during your perimenopausal years and beyond.