4 Helpful Supplements During Midlife

October 19, 2021.

Finding the right supplement during perimenopause and midlife can be overwhelming.

We have talked with Emma Bardwell – registered nutritionist, women’s health specialist and author of the book The Perimenopause Solution.

Emma shares with us a simple overview of 4 helpful supplements during midlife.

  1. Magnesium : Magnesium is one of the most abundant minerals in the human body. Indeed, it is also one of the most common minerals on earth. Our bodies need magnesium to complete over 300 enzymatic reactions in the body. Magnesium may help:
  • Muscle soreness
  • Nerve function
  • Blood pressure
  • Blood sugar
  • Protein formation
  • Bone health
  • DNA synthesis
  • Sleep
  • Depression
  • Moodiness
  • Digestive function
  • Headaches

Despite its importance, some studies suggest that over 68% of Americans do not meet the recommended daily intake for magnesium. What is more, your ability to absorb nutrients like magnesium can decrease the older you get and can be compromised if you have a condition like IBS. 

You can read our article two compare the 2 most common forms of magnesium – glycinate vs. citrate. In general our community has reported better experiences with Magnesium Glycinate.

2. Vegan Omega-3 Fish Oil: Omega-3 fats are essential fats that you must get from your diet. They have important benefits for your heart, brain, and metabolism. Fish oil primarily contains two types of omega-3 fatty acids — EPA and DHA. Like fish oil, algae oil is used as a source of omega-3 fatty acids. Algae oil is plant-based and suitable for everyone vegetarian or vegan.

3. Vitamin B Complex – The B vitamins, which include thiamine, niacin, B12 and folic acid, are often referred to as the ‘stress’ vitamins. There are many symptoms of B vitamin deficiency, and these include tension, irritability, difficulty managing stress, poor concentration, and anxiety. B vitamins have a complex role to play in your body, and ensuring you have optimum levels during perimenopause might help in a number of ways to support stress management. Emma recommends a methylated one – which is the active form and helps converting the vitamin.

4. Vitamin D3 + K2 – Vitamin D has an extensive role in many bodily processes, including immunity, bone and teeth health, and even emotional health. Vitamin D has been shown to have a positive effect on low mood and cognitive performance. Emma generally recommends to take a combined Vitamin D3 + K2 supplement. Taking Vitamin D3 with Vitamin K2 helps to ensure the calcium transported by the Vitamin D is absorbed by your bones where it’s needed, rather than accumulating in deposits in your arteries.

If you are thinking about trying a dietary supplement to help relieve perimenopause symptoms, there are a few things you should know:

  • Some women have found perimenopause supplements to relieve annoying menopause symptoms.
  • Dietary supplements are rarely tested and there is little research to support what symptoms the supplement brands claim to relieve.
  • Dietary supplements are not approved or reviewed by the FDA for their safety and effectiveness.
  • Studies that have been conducted on menopause supplements find inconclusive results.
  • Menopause supplements can interact with other medications and can also be harmful to certain organs.
  • If you want to try a perimenopause supplement, talk with your doctor first about what supplement(s) you are considering. Most patients do not tell their doctor what supplements they are taking, which can be dangerous for your health.

Disclaimer: This is not medical advice, does not take the place of medical advice from your physician, and is not intended to treat or cure any disease. Patients should see a qualified medical provider for assessment and treatment.

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Julia Walker
perry expert Julia (RN, BSN, BA) is a registered nurse based in Colorado. Julia's nursing background in women’s health has ranged from neonatal and postpartum care to labor and delivery, to outpatient gynecological medicine for both adolescent and adult populations. She specializes in helping women optimize their health during perimenopause and beyond.

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