Nutrition for Perimenopause - Metabolic Maintenance

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Supporting Your Body Through the Transition

Menopause is a term to mark the permanent end of menstrual cycles and is defined as when a woman has been without a period for 12 months. Perimenopause is much more convoluted, and for many, difficult to endure. This phase typically lasts 2 to 8 years leading up to the day menopause occurs [1,2]. Hormonal fluctuations affecting the menstrual cycle at this time may show up as shorter or longer menstrual cycles, heavier or lighter menses, cycles stopping and restarting, or increased PMS struggles. These hormonal fluctuations affect other systems, and many women struggle with uncomfortable changes in mood, sleep, metabolism, and energy. And this is what we want to help you with: understanding nutrition for perimenopause so that you can support your body’s changing dietary needs during this unique and challenging phase of life.

Because estrogen and progesterone levels shift unpredictably, nutritional needs also evolve. A well-balanced diet and targeted supplementation may help perimenopausal women feel more comfortable in their bodies, balance mood and energy, and support long-term well-being.

How to Know if You Are Perimenopausal

Unfortunately, this is a difficult determination. There are no definitive tests, yet, to diagnose perimenopause. Your doctor can test your levels of follicle-stimulating hormone (FSH) and track circulating estrogen, but much of determining when this phase has begun will be based on how your body feels.

If your menstrual periods, sleep, mood, energy levels, and/or ability to regulate body temperature seem to be changing, you may be in perimenopause. A visit to your doctor is still in order to rule out other conditions that may be creating or exacerbating the issues you are experiencing. The average age for perimenopause to begin is 47, and the average age of menopause is 51 [1]. These phases happen much sooner and much later for many, depending on genetics and lifestyle. Because it is such a long period of time and variable in length between women, it can be even more difficult to determine a definitive start or predicted end.

Hormones Change During Perimenopause

Perimenopause is characterized by declining estrogen and progesterone levels, but these hormones don’t decrease in a straight line. Instead, they fluctuate unpredictably and differently between individuals, contributing to irregular periods, sweating, and mood changes [2]. Other key hormonal shifts include:

Cortisol Dysregulation: Increased stress sensitivity can contribute to lowered energy and poor sleep [2].
Lowered Progesterone: Can lead to difficulty sleeping and increased tension and worry [3,4].
Estrogen Decline: Can affect bone density, metabolism, and cardiovascular health [5].
Insulin Sensitivity Changes: May make weight maintenance and blood sugar balance more difficult [6,7].

Because of these shifts, dietary choices and supplements can play a significant role in mitigating symptoms and maintaining overall well-being.

Key Nutrients for Perimenopause

1. Magnesium Glycinate – Supports Sleep and Mood

Magnesium plays a crucial role in calming the nervous system and improving sleep quality. Magnesium supplementation is often recommended to perimenopausal women to help with physical relaxation before bed, promote sleep efficiency, and improve the quality of rest [8]. Additionally, magnesium supports the production of neurotransmitters like GABA, which promotes a sense of calm and stress resilience [9].

Metabolic Maintenance^®’s Magnesium Glycinate offers a highly absorbable form of magnesium to support sleep and mood stability during perimenopause.

2. Calcium, Vitamin D, and Vitamin K – Supports Bone, Mood, and Heart Health

Estrogen helps maintain bone density, so as levels decline, women face an increased risk of bone loss and weakness [5,10]. Calcium is the main structural mineral needed to make new bone, and vitamin D3 aids in calcium absorption [11]. Vitamin K helps direct calcium into bones, protecting cardiovascular health and the kidneys [12]. Calcium, plus vitamin D and K supplementation can promote healthy bone mineral density in postmenopausal women [11]. Vitamin D insufficiency is highly common, but supplementation also supports immune function and mood stability [13].

Metabolic Maintenance^®’s Rebuild^® formula provides these essential nutrients in a bioavailable form to help protect bone and heart health.

3. Methylated B-Complex – Supports Energy and Hormonal Balance

B vitamins play a crucial role in energy production, neurotransmitter function, and hormone metabolism [14]. Adequate levels of B6, B12, and active B9 (L-methylfolate) can help regulate homocysteine levels, helping to balance inflammation and support cardiovascular health [15]. B vitamins also assist with stress resilience and cognitive function, which are often affected during perimenopause [14].

Metabolic Maintenance^®’s B-Complex includes bioavailable forms of B vitamins, such as L-methylfolate, ensuring optimal absorption of these essential vitamins and nutritional efficiency for individuals with MTHFR genetic variations.

4. Omega-3 Fatty Acids (EPA & DHA) – Maintain Normal Inflammatory Balance

Omega-3s are essential for brain health, heart health, and balanced inflammation throughout the body [16]. Omega-3 supplementation in combination with vitamin E can help mitigate the frequency and intensity of feeling overheated while also improving mood stability [17]. DHA and EPA also support cognitive function, which may help with the “brain fog” many women experience during perimenopause [18].

Metabolic Maintenance’s Mega Omega softgels provide high-quality EPA and DHA to support hormonal balance, mood, and overall well-being.

5. Adaptogenic Herbs – Supports Stress and Cortisol Balance

Perimenopause can bring increased stress sensitivity due to cortisol fluctuations [2]. Adaptogenic herbs, such as ashwagandha, can help modulate the body’s stress response [19]. Ashwagandha supplementation has been shown to promote stress relief and improved sleep in perimenopausal women [19,20].

Metabolic Maintenance’s Ashwagandha Plus supports healthy adrenal function, resilience to stress, and overall peace of mind.

Final Thoughts

Perimenopause is a unique and sometimes challenging transition, but proper nutrition and targeted supplementation can help ease symptoms and support long-term health. By proactively addressing sleep disturbances, mood shifts, energy dips, and bone health, you can navigate perimenopause with greater comfort and vitality.

As always, consult with your healthcare provider for dosing recommendations before starting any new supplements, especially during perimenopause.

References

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