Some supplements may help alleviate certain perimenopausal symptoms.
However, the quality of supporting research varies, and some supplements can interact with medication.
Consult a healthcare provider before starting any new supplements for perimenopause.
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Black Cohosh
Black cohoshmay help improve hot flashes and other physical menopause symptoms.
A review of 22 studies determined that black cohosh significantly improved hot flashes and overall symptoms of menopause.
However, more research is needed on people in perimenopause.
Most people tolerate black cohosh well, but there have been reports of liver damage in rare cases.
Contact your healthcare provider immediately if you experience symptoms like dark urine and fatigue while taking it.
Red Clover
Red cloveris a popular traditional medicine containing phytoestrogens.
However, research on the benefits of red clover for menopause has produced inconsistent results.
Red cover is generally safe but not recommended during pregnancy or while breastfeeding.
Vitamin E is considered safe, but taking very high levels of it has been associated with bleeding problems.
Vitamin D
Taking vitamin D supplements during perimenopause may support bone health and reduce vaginal atrophy.
Few studies have examined omega-3 fatty acids and perimenopausal symptoms, so more research is needed.
Probiotics
Probioticsmay impact specific hormones related to perimenopause and help reduce symptoms overall.
In one study, 48 perimenopausal or postmenopausal women took either a probiotic or placebo for five weeks.
At the end of five weeks, the probiotic group’s follicle-stimulating hormone (FSH) level significantly increased.
However, there was no difference in depression and sleep quality between the two groups.
Ginseng
Ginsengmay help reduce hot flashes and improve quality of life during perimenopause.
One systematic review examined 15 randomized controlled trials on ginseng for menopausal women.
The review produced mixed results.
Some studies found that ginseng lowered menopausal symptoms like hot flashes and improved quality of life.
Other studies found no effect on sexual function or vaginal atrophy related to menopause.
Ginseng can interact with certain medications, such as Jantoven (warfarin), a blood thinner.
Be sure to review its possible interactions and benefits with your healthcare provider before taking it.
Calcium
Takingcalcium supplementsduring perimenopause may help offset bone density loss related to perimenopause.
A randomized controlled trial of 450 perimenopausal and postmenopausal women between 50 and 75 was conducted over two years.
This indicates that physical activity is equally critical for maintaining bone density.
Saint-John’s-Wort
Saint-John’s-wortis an herbal supplement known for its antidepressant effects.
Some evidence suggests that Saint-John’s-wort can treat mood-related menopausal symptoms and hot flashes, although the research is limited.
Proceed with caution when taking Saint-John’s-wort.
Severe, dangerous interactions can occur when taken with certain medications, including antidepressants.
Always talk to a healthcare provider first.
These symptoms can include:
You should always consult a healthcare provider before starting any new supplements.
Make an appointment with your healthcare provider to discuss a new supplement routine.
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