The 5 Best Hormone Balancing Supplements for Perimenopause

perimenopause Dec 02, 2024

Middle-age woman struggling with perimenopause symptoms

Are you experiencing irregular periods, mood swings, or sleep issues? You might be entering perimenopause, the natural transition period leading up to menopause. During this time, your body undergoes significant hormonal changes, with approximately two-thirds of women developing symptoms that can impact their quality of life.

While hormone therapy remains the primary treatment option, many women seek natural alternatives. Let's explore the five best hormone-balancing supplements for perimenopause.

1. Siberian Rhubarb

For over two decades, Siberian Rhubarb (Rheum rhaponticum) has been a trusted solution in Germany for managing menopausal symptoms. Clinical research supports its effectiveness: a 3-month study of perimenopausal women showed significant improvements in various symptoms, including:

Hot flashes and night sweats
Anxiety levels
Overall menopause-related quality of life

The best part? The study reported no adverse effects, making it a safe option for most women.

2. Maca

This starchy tuber, resembling a radish, is a powerful ally in hormone balance. Maca contains special nutrients called glucosinolates that help your body maintain optimal hormone levels. Its effectiveness in supporting a comfortable transition through menopause has made it a popular choice among women seeking natural solutions. Research support it’s use for:

Hot flashes and night sweats
Anxiety and Depression
Libido
Reduction in Body Weight
Bone Density

3. Black Cohosh

With roots in Native American medicine, Black Cohosh (Actaea racemosa) has a long history of supporting women's reproductive health. Today, it's primarily used to address common perimenopausal symptoms such as:

Hot flashes and night sweats
Vaginal dryness
Sleep disturbances
Nervousness and irritability
Heart palpitations

4. St. John's Wort

This yellow-flowered plant, treasured since ancient Greek times, has shown remarkable results in managing perimenopausal symptoms. A 12-week study revealed that 76.4% of women reported significant improvements in:

Psychological symptoms
Psychosomatic symptoms
Sexual well-being
Overall quality of life

5. Vitex

Also known as Chasteberry, Vitex has emerged as a promising option for managing menopausal symptoms. Clinical studies have shown its effectiveness in:

Reducing anxiety
Improving vasomotor symptoms
Alleviating overall menopausal discomfort

Supporting Nutrients for Perimenopausal Health

While these are the five best hormone-balancing supplements for perimenopause, consider incorporating these additional nutrients for comprehensive care:

Omega-3s: Studies show they can help reduce hot flashes and improve mood
Adequate Protein: Aim for 1-1.2g/kg body weight daily to maintain muscle mass
Evening Primrose Oil: May help with night sweats and hot flash severity
Flax (organic ground): Studies show improved menopausal symptoms after 3 months
Magnesium: Supports sleep, mood, and bone health
B-Vitamins: Essential for energy, nervous system function, and overall well-being

A Word of Caution

Before starting any supplement regimen, consult with your healthcare provider, especially if you have underlying health conditions or are taking other medications.

Remember, perimenopause is a natural transition, and while supplements can help manage symptoms, they work best as part of a comprehensive approach that includes proper nutrition, regular exercise, and stress management.

By understanding your options and working with healthcare professionals, you can find the treatment plan to support your body through this important life transition.