Food & Nutrition

Managing perimenopause symptoms – 5 key nutrients for natural perimenopause support

Emma Harpham in partnership with Nutri Advanced  |   26 Feb 2024

Is it hot in here? When we’re in the trenches managing perimenopause symptoms, we can feel impacted in all sorts of different ways. Our daily lives, relationships and work can all be affected – and, at times, it can feel really, really hard to find a moment of relief. 

If you’re looking for natural perimenopause support (we’re guessing that’s why you’re here) the good news is that several key nutrients can be easily incorporated into your supplement routine to help manage stubborn symptoms.

And for this kind of science-backed, targeted micronutrient support, the team at TRB will so often turn to Nutri Advanced and their super range of support. 

Now in a really handy tablet form for those on-the-go, Nutri Advanced’s new MegaMag® PeriMeno Tablets are a perimenopause supplement with a magnesium glycinate-based formula, designed as a high-strength, natural support for those suffering with poor sleep, low mood and brain fog.

Already keen? You can snag 20% off the entire range right now with code TRB20.

Together, let’s unpack perimenopause, some of the signs and symptoms, and the supplement nutrients to know to support each one.

Managing perimenopause and menopause – what’s the difference?

Simply put, perimenopause is the precursor to menopause. Picture this as a kind of hormonal dance; your ovaries will begin to produce less oestrogen, and your levels of this hormone will start to fluctuate unevenly between high and low.

Most of us will start perimenopause after the age of 40, although this can sometimes happen in our late thirties, too. On average, women enter menopause between the ages of 45 to 55, and you’ll know you’re there when your periods stop completely.

What are the symptoms of perimenopause

What are the symptoms of perimenopause?

When we ask what are the symptoms of perimenopause, the answer isn’t always clear cut. As the NHS tells us, you may start experiencing many different symptoms, or none at all! 

That said, some of the most common symptoms include:

  • Irregular periods
  • Changes to your mood (including low mood, anxiety, mood swings)
  • Brain fog
  • Hot flushes
  • Difficulty sleeping, night sweats and fatigue
  • Headaches and migraines that feel worse than usual
  • Joint and muscle aches
  • Skin differences (including dry and itchy skin)
  • Decreased sex drive
  • Vaginal dryness and pain, itching or discomfort during sex

Perimenopause can last up to ten years before our periods finally stop – so finding ways to support our symptoms naturally, at home, can be a real game changer. 

Here are the key nutrients to know.

Key nutrients for natural perimenopause support

1. Magnesium Glycinate, for supporting energy and healthy sleep

Magnesium is a crucial mineral that supports hundreds of important reactions within the body. You can read up on our magnesium deep dive with Nutri Advanced here.

Supplementing with magnesium could even support several perimenopause symptoms, including mood support, poor sleep, fatigue, and even hot flushes.

In particular, magnesium glycinate is the one to make sure you’ve got on your label. Known as the relaxation mineral, this highly bioavailable form of magnesium has been suggested to support more restful and restorative sleep, calming the mind, as well as reducing fatigue and boosting your energy levels.

2. Vitamins B6, B12 and Folate, for hormonal support

B vitamins exist naturally in food, and play a variety of roles in the body. This includes assisting in functions of the brain, thyroid, and cardiovascular system.

Zooming in, Vitamin B6, Vitamin B12 and Folate (a form of Vitamin B9) have been shown to support healthy hormone balance – a big tick for those perimenopause hormonal fluctuations. Also, these key nutrients could help with mood support, keeping anxiousness at bay, and low mood in check. 

Team Nutri Advanced recommends looking for these crucial B vitamins in their most active form – which means they’re more easily absorbed by the body. So, check for Vitamin B6 as pyridoxal-5-phosphate, vitamin B12 as methylcobalamin and Folate as 5-methyltetrahydrofolate if you’re looking to supplement.

Ashwagandha for natural perimenopause support

3. Ashwagandha, for creating calm

Ashwagandha is a medicinal herb that is well known for its calming properties and role in improving stress resistance. It has also been suggested to support good sleep quality if taken consistently. Some even say it can support optimal brain and cognitive activity – so great, if perimenopause brain fog is an issue for you.

Nutri Advanced tells us to look for ashwagandha as KSM-66 extract, a clinically-studied high potency extract.

4. Sage, for relief from hot flushes

Sage (Salvia officinalis) is a herb you might be familiar with in cooking, but it also has a long history of use for alleviating sweating – good news if you’re looking to minimise the impact of hot flushes.

While the exact mechanism of how sage works for hot flushes is not fully understood, the way it provides relief for associated menopausal symptoms makes it a key nutrient for menopause comfort.

5. Saffron, for mood-related symptoms

Saffron has traditionally been used in various cultures for its perceived health-giving properties, and for good reason.

This innovative nutrient can support a positive mood, contribute to emotional balance and maintain feelings of relaxation. Studies have shown that certain types of saffron extract can do a lot when it comes to mood-related perimenopause symptoms, too.

Nutri Advanced features saffron as the clinically studied Safr’Inside® extract, which supports sleep and mood.

Want all these ingredients in one? Make Nutri Advanced’s new perimenopause supplement your go-to

Choosing a perimenopause supplement shouldn’t feel like a chore, when you’ve already got enough to juggle. 

Nutri Advanced’s menopause supplement range includes MegaMag® PeriMeno Plus high-strength magnesium powder with added botanicals, specifically formulated to offer natural support and symptom relief, from the earliest stages of perimenopause through to your last period. Always on the go? The new MegaMag® PeriMeno tablets are a really handy, two-a-day option with magnesium glycinate and targeted herbal extracts if you prefer to supplement whilst you’re heading from A to B!

nutri advanced megamag perimeno natural perimenopause support

They’ve also got MenoHop, which targets healthy hormone balance, and if you’re after some all-important bone health support, their Vitamin D3 with K2 drops are a must.

Get started with natural perimenopause support today, and get 20% off the entire Nutri Advanced range right now with code TRB20.

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