Wondering how to navigate perimenopause with ease? For physical or emotional coolness, our naturopath Rebecca shares the best ingredients to consider. Plus, a top pick that ticks all the boxes.
Perimenopause and menopause herald your "wise woman" years. They bring greater self-awareness and insight from life experience. With the right perimenopause supplement, you’ll be free to embrace the positives of this phase.
Whether you’re curious about best ingredients to support your journey, or top picks we recommend – here's to helping you find ease through this stage of life.
Top 4 natural ingredients for perimenopause
1. DIM (Di-indolylmethane)
DIM is a compound that supports liver detoxification, found in veggies like broccoli and kale. Efficient liver detoxification is cruical for female hormone balance – which in turn supports perimenopause. A DIM supplement provides the amount of DIM as eating 50 servings of broccoli each day.
For perimenopause and menopause DIM supports:
- Temperature balance – hot flushes and night sweats
- Clear skin – if you get hormonal breakouts
- General women's hormone balance
2. Black cohosh (Cimcifuga racemosa)
This herb has a long history of use by Native American women and is one of the most popular herbs for hormone balance. Surprisingly, the exact mechanism of action is still not 100% understood. Still, there’s good research behind Black cohosh for both PMS, perimenopause and menopause support.
For perimenopause and menopause Black cohosh supports:
- Happy mood and calmness related to hormonal fluctuations
- Temperature balance – hot flushes and night sweats
- Restful sleep - especially if managing night sweats
3. Kelp (Fucus vesiculosis)
Otherwise known as Bladderwrack and a potent source of iodine. Iodine plays many roles in the body - key in thyroid health and female hormones.
The thyroid gland oversees everything relating to metabolism. New Zealand soils are deficient in iodine, so a dietary supplement is a good idea.
Supplementing Iodine plays a role in:
- Breast health and comfort
- Balancing female hormones
- Thyroid hormones and healthy metabolic rate
4. P5P: Pyridoxal 5-Phosphate
Vitamin B6 is arguably one of the best vitamins for women. P5P is the active form of vitamin B6, so it’s easier for the body to use.
For perimenopause and menopause, P5P supports:
- Happy mood and calmness
- Stress resilience
- Mental focus – ideal for brain fog
Top pick: BioBalance Peri Meno Peace
With hero ingredients DIM, Black cohosh, Iodine (from natural kelp), and P5P – this formula covers all your bases.
What’s more –it's suitable for both perimenopause and menopause.
Peri Meno Peace supports:
- Temperature comfort for hot flushes and night sweats
- Emotional balance – happy mood
- Stress resilience and daily calm
- Female hormone balance
- Clear skin
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Female hormone balance
These female hormone support ingredients can also help with PMS, meaning teens and women with PMS can use it too. They may prefer BioBalance PMS Peace which has the same ingredients.
Holistic perimenopause tips
Exercise
Moderate exercise, such as walking, dancing, or doing housework, helps manage perimenopausal symptoms. Studies show the ideal is to aim for 30 minutes a day - but go easy on yourself depending on your energy levels. If 30 minutes is too long, start at 10 minutes and build up slowly.
Limit alcohol
Hormonal imbalance? Steer clear of alcohol – especially if you experience hot flushes. In Kiwi culture, having a drink to relax is common – but try aim for a month without it, and see what you notice.
Up for something new? Check out these 6 healthy mocktail recipes.
FAQs – your perimenopause supplement questions answered
1. What are the best supplements for managing perimenopause symptoms?
Several supplements can help manage perimenopause symptoms, including hot flashes, mood swings, and sleep disturbances. Some of the most popular and well-researched supplements include:
- DIM – (Di-indolylmethane) for balanced estrogen
- Black Cohosh - often used for hot flashes and night sweats
- Iodine – for breast health and hormone balance
- Vitamin B6 – to support emotional stability
- Vitamin D and Calcium - important for bone health, as bone density can decrease during perimenopause. Check out these Bone support supplements
2. Do perimenopause supplements help with hot flashes and night sweats?
Yes, many perimenopause supplements can support hot flushes and night sweats. However, their effectiveness can vary from person to person.
People often use supplements like black cohosh and soy isoflavones to support symptoms. Red clover, another phytoestrogen, may also support hot flushes.
Additionally, lifestyle changes, such as managing stress and healthy diet, can complement the use of supplements.
3. Are there any side effects of taking perimenopause supplements?
It’s important to note is that women should not take hormone supplements with HRT or hormone patches. Side effects rarely occur, but if you have a liver condition, we do not recommend Black cohosh.
And while DIM helps your body detox naturally, be sure to check with your health professional before you start taking any supplements. And of course, drink plenty of water and eat a fibre-rich diet to help clear out toxins.
If you have thyroid issues, iodine is best used under professional advice.
4. How long does it take for perimenopause supplements to be effective?
Some people report noticing sooner, but it’s wise to give your perimenopause supplement 8 weeks. Your lifestyle will play a part in how long it takes too. Consistency and patience in taking the supplement are key, as support may build long term.
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