Whether you are taking HRT or not, supplements and vitamins may help you through this journey. However, please check with your GP or pharmacist that you can take them with your regular medication. We are giving you recommendations only, we are not medically trained so make sure you seek medical advice.
There are so many supplements out there, especially now and it can be quite daunting deciding which ones might be beneficial to you. We have tried to make this as simple as possible for you to choose the right ones. We are not recommending or endorsing any of these products.
Multi Vitamins – these are good because they have a lot of the main vitamins in that you need on a daily basis. There are a number of multi vitamins to choose from and the price difference can range from £3 for generic ones to over £200 depending on the brand and what is in them. There are ones that just have the common vitamins: B6, B12, C, D and E, together with the minerals Iron, Zinc and Iodine. Then there are female specific ones that may also include others Red Clover Extract, Wild Yam, Maca Root Extract, Ashwagandha, Sage Leaf, Siberian Ginseng Root Extract, Ginkgo Biloba Leaf Extract and Magnesium Citrate.
Here is a list of the various vitamins and minerals and how they may help you.
|Vitamin B6||Hormones||Balances hormonal activity|
|Vitamins B6, C, and Magnesium||Energy||Can help with tiredness and fatigue|
|Siberian Ginseng||Psychologic function||Supports immune system|
|Ashwagandha||Psychologic function||Reduce stress hormones and stimulate blood flow to the female reproductive organs|
|Vitamin D and Magnesium||Muscles||Help to maintain normal muscle function|
|Vitamin C and D||Bones||These contribute to collagen formation of bones and teeth|
|Vitamin C and Zinc||Skin, hair and nails||Also contributes to normal collagen formation. Vit C for skin and Zinc for skin, hair and nails|
|Zinc||Testosterone levels||Helps maintain normal testosterone levels|
|Iron, Zinc, Vitamins B12 & C||Immunity||Helps contribute to the normal function of the immune system|
|Iron||Cognitive function||Helped normal cognitive function|
|B12 which include Thiamine & Niacin||Stress||Help in a number of ways to relieve perimenopausal stress|
Other vitamins, minerals and supplements
There are a number of other supplements you can take that may help you through this phase and beyond. Again always check with your healthcare professional that you can take these along with HRT or any other medication you are on. Also check the daily recommended intake for each vitamin/ supplement and make sure you do not exceed the recommended dose.
|Calcium||Bones||Build and maintain strong bones, heart, muscles and nerves|
|B2 (Riboflavin)||Oestrogen||Helps to support the production of oestrogen|
|B5 (Pantothenic acid)||Hair||Strengthens the cells of hair follicles|
|Red Clover||Perimenopause Symptoms||Help to lower symptoms including hot flashes and night sweats|
|Wild Yam||Oestrogen||Can help to stabilise or increase these levels|
|Soya Isoflavones||Perimenopause Symptoms||Help reduce hot flushes|
|Biotin||Hair||Can prevent hair loss|
|Vitamin E||Stress||May ease stress, and possibly reduce your risk of depression as well as helping with hot flushes|
|Sage Leaf||Hot Flushes||Helps reduce sweating and hot flushes|
|Ginkgo Biloba||Oestrogen levels||Improves hormonal imbalances and can improve PMS symptoms|
|Evening Primrose Oil||Pain||Helps reduce pain associated with perimenopause this can include breast pain|
|Collagen||Hair, skin and nails||As oestrogen levels decrease taking collagen can help with strengthening these|
|Iodine||Oestrogen levels||Can help maintain the correct balance|
|Macca Root||Sleep||Can help with disrupted sleep and also hot flushes|
|Starflower Oil||Mood swings||Can balance mood swings and help with breast tenderness|