6 Essential Supplements to Support your Mental Health in Perimenopause
Supporting healthy hormone levels can protect you against aging-related symptoms and give you a boost in perimenopause. And guess what? One of the most effective ways to keep your hormones in balance is through your diet and getting key nutrients!
We're spilling the tea on the top nutrients that support your mental and emotional wellbeing in perimenopause, along with the research-backed recommendations on how supplements (along with a healthy diet and lifestyle) can help combat the effects of decreasing hormone levels - so you can live your best, most vibrant life!
How supplements help support your emotional wellbeing
Perimenopause is a major life transition that can lead to hormonal fluctuations and mood swings, contributing to feelings of depression and anxiety. Women’s risk of mental health conditions increases quite substantially as hormones fluctuate, with research finding over 50% of women experience feelings of anxiety and depression during perimenopause.
Lower levels of estrogen have been linked to symptoms including irritability, fatigue, stress, forgetfulness, anxiety, and difficulty concentrating. You may be more at risk for mood disorders in perimenopause if you’re already sensitive to hormonal changes and have experienced PMS or postpartum depression in the past.
The food we eat and the nutrients it provides are key to supporting our cognitive and emotional health and reducing symptoms of hormone fluctuations and aging. Still, eating enough nutrient-rich foods that support all of your nutritional needs can be challenging as we get older. So if you need an extra bit of support in that department, supplements can be an incredible resource to help you feel your best and age well!
6 essential nutrients supporting your mental health in perimenopause
Let’s dive into the latest research on these 6 critical brain-supporting nutrients every woman should know about to promote optimal emotional wellbeing in perimenopause, supplement dosages, and where to find them naturally in foods!
1. Magnesium
If you're not getting enough of this essential mineral in your diet, you could be more prone to feelings of stress. Magnesium plays a critical role in regulating our brain function, moods, and stress response. We generally eat less magnesium-rich foods as we age and our bodies absorb less nutrients from the gut, while the kidneys tend to also excrete more.
This can be problematic when we experience chronic physical or mental stress, as it further depletes our magnesium stores, creating a troublesome cycle of deficiency. One small study of 171 postmenopausal women found over 80% had low levels of magnesium, and these women were more likely to report feelings of depression than those with healthy magnesium levels. By replenishing our magnesium levels, we can break free from this cycle and support our overall well-being.
Where to naturally get magnesium:
Avocado, bananas, pumpkin seeds, spinach, cashews, oatmeal, black beans,
Supplement recommendations:
The current magnesium recommendation (RDA) for women 30+ years is 320mg/day, with the upper limit being 350mg/day.
2. Vitamin D
Although it is called a vitamin it is actually a prohormone —ood something our bodies convert into hormones when needed for different functions all over the body! Some research shows that vitamin D may even act as an antidepressant by regulating and protecting your dopamine system. Dopamine, aka your pleasure neurotransmitter, relays messages between your brain and your nerve cells, and supporting this system can help balance moods and overall emotional wellbeing. As we age, we’re less likely to spend quality time in the sun and our skin actively produces less vitamin D, even when we do get sun exposure! That’s where supplements and vitamin D-rich foods come in.
Where to naturally get vitamin D:
Oily fish, egg yolks, milk, plant-based milks, fortified juices, and cereals. It isn’t naturally found in fruit and vegetables, so look out for things fortified with vitamin D, and make sure to spend at least 15 to 20 minutes of consecutive time in the sun to get that vitamin dose. It’s a good excuse to book that sunny holiday, don't you think? It's for your health and your happiness!
How much vitamin D do you need?
The National Institutes of Health recommends women 19+ years old can safely consume 15 mcg, or 600IU of vitamin D per day.
Remember that since vitamin D is a fat-soluble vitamin, it’s stored in our fat cells and too much can build up and lead to kidney stones, digestive problems, and other issues, so it’s important to discuss with your healthcare provider how much you need and how often you should be consuming supplements. They can help monitor your levels and help you adjust your supplements as needed.
3. B vitamins
Essential for regulating energy levels, brain function, and our emotions, B vitamins can help to alleviate symptoms of depression, anxiety, low energy, and other cognitive symptoms associated with perimenopause, particularly B6, folic acid, and B12. Vitamin B6 helps produce serotonin which naturally declines with age and may contribute to mood changes in perimenopause.
Symptoms of vitamin B deficiencies include irritability, depression, fatigue, and confusion. Some studies show vitamin B6 could help reduce PMS symptoms, like forgetfulness, moodiness, and anxiety.
Your stomach isn’t able to absorb naturally occurring B12 as easily when you’re older and have less hydrochloric acid, so it’s recommended people over 50 get the majority of their vitamin B12 intake through fortified foods and supplements because your body can more easily absorb this form. Supplementing B vitamins during perimenopause can help to reduce symptoms of brain fog and support cognitive health.
Where to naturally get B vitamins:
Tuna, turkey, chicken, salmon, sweet potatoes, nutritional yeast, sunflower seeds, beets, citrus fruits,
How much vitamin B6, folic acid, and B12 do you need?
The National Institutes of Health recommends:
Vitamin B6 =1.3 mg (women under 50 years old), 1.5 mg (women 50+ years old)
Folic acid = 400 mcg DFE
Vitamin B12 = 2.4 mcg
4. Omega-3 fatty acids
This essential fatty acid makes up to 18% of the brain’s weight and is believed to be critical in combatting depression and boosting brain health. Research shows omega-3s offer neuroprotective and anti-inflammatory benefits, and some studies suggest supplements may help prevent cognitive decline in older adults.
Additionally, a review of 10 studies found that women consuming at least 1 serving of fish per week or a daily 500 mg omega-3 supplement had a lower risk of depression. And you can even maintain protection even as you age! A systematic review and meta-analysis including over 4,600 people found consuming 1.3 grams of omega-3s/day on average reduced mild to moderate depression symptoms amongst adults in their 70s as compared with those taking a placebo.
Key types of omega-3s are EPA and DHA which are found in oily fish, so it's important to check if your supplement contains good amounts of these nutrients. ALA is an omega-3 fatty acid that is primarily found in plant-based foods, but experts have only established recommended amounts for ALA.
Where to naturally get omega-3s:
Flaxseeds, walnuts, salmon, beef, chia seeds, soybeans, tofu, Brussels sprouts, cauliflower
How much omega-3 fatty acids do you need?
Experts have only established recommended amounts for ALA omega-3 fatty acids, not EPA or DHA. For ALA, the National Institutes of Health recommends women 19+ years old consume 1.1g of ALA per day.
The U.S. Food and Drug Administration (USFDA) recommends women consume no more than 5 g/day of EPA and DHA combined from dietary supplements to avoid side effects.
5. Zinc
Zinc is an essential trace mineral that plays a critical role in neurotransmitter synthesis and may help to alleviate symptoms of depression and anxiety experienced as part of hormonal fluctuations. It also can help support sexual health in perimenopause, which can further exasperate mood fluctuations and impact your overall mental health.
Research has found low levels of zinc to be linked to several sexual health disturbances. A 2021 randomized controlled trial of 116 postmenopausal women experiencing low sex drive found zinc supplements significantly improved sexual desire, arousal, and satisfaction when compared to the control group! Researchers also saw improved orgasms, vaginal moisture, and pain during intercourse when compared to the control group!
Where to naturally get zinc:
Red meat, oysters, chickpeas, dairy, eggs, hemp seeds, dark chocolate (romantic!)
How much zinc do I need?
The National Institutes of Health recommends women 19+ years old consume 8 mg/day.
6. Probiotics
Changes in hormone levels can impact your mental health and wellbeing, including anxiety and depression symptoms. Probiotics are critical for supporting a healthy gut — did you know that over 95% of the body’s serotonin is made in the gut?
Probiotics are essentially good bacteria that promote a diverse gut microbiome which has been shown to support a healthy gut and stabilize moods, reduce inflammation, and balance hormones. This can have a beneficial impact on other bothersome symptoms like sleep issues and hot flashes! probiotic-rich yogurt in this recipe optimizes digestion and gut health, cultivating a diverse range of bacteria in the gut.
Where to naturally get probiotics:
Yogurt, kefir, fermented vegetables, kombucha, sauerkraut
How much probiotics should I take?
There are no set recommendations for probiotic dosages per day, so you should read the labels on your probiotic products for dosing recommendations based on the strains and potency.
Want to know more about how to nourish your mind and body? Let us know what questions you have in the comments below!
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