Supplement recommendations for perimenopausal or menopausal women may vary depending on individual health needs and symptoms, but here are a few general recommendations:
Vitamin B complex: B vitamins are important for energy production and mood regulation, and perimenopausal women may be at risk of deficiency due to changes in hormonal levels. The recommended daily intake of B vitamins varies depending on the specific vitamin, but a B complex supplement may provide a convenient way to ensure adequate intake.
Vitamin D: Vitamin D is important for bone health, immune function, and mood regulation. Perimenopausal women may be at risk of vitamin D deficiency due to decreased sunlight exposure and changes in hormonal levels. The recommended daily intake of vitamin D for women is 600-800 IU.
Magnesium: Magnesium is important for muscle and nerve function, energy production, and mood regulation. Perimenopausal women may be at risk of magnesium deficiency due to changes in hormonal levels. The recommended daily intake of magnesium for women is 320 mg.
Probiotics: Probiotics are beneficial bacteria that support digestive and immune health. Perimenopausal women may experience changes in gut bacteria due to changes in hormonal levels. A probiotic supplement or fermented foods such as yogurt may help to support gut health.
Calcium: Bone density reduces near perimenopause and an adequate intake of calcium is required to prevent osteopenia and osteoporosis after menopause. The recommended daily allowance of calcium is 1000-1200 mg.
It is important to talk to a healthcare professional before starting any supplement regimen, as some supplements may interact with medications or have side effects.