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Perimenopause and menopause: supplements, lifestyle, and considering bio-identical hormone replacement therapy (BHRT)

Updated: Apr 3



As natural hormonal shifts occur during perimenopause and menopause, they can bring about a host



of symptoms ranging from hot flashes and mood swings to changes in bone density, increased risk for heart problems, increased cancer risk, and cognitive function. While lifestyle adjustments are crucial during this time, incorporating supplements, lifestyle changes, and considering bio-identical hormone replacement therapy (BHRT) can play a supportive role in managing symptoms and supporting long-term health.


At Luna Hormone Health, we recommend the following supplements to our patients experiencing shifts in hormones during perimenopause and menopause.


  1. Turmeric (also known as curcumin), a spice renowned for its anti-inflammatory properties, has gained popularity in recent years for its potential benefits during perimenopause and menopause. Curcumin, the active compound in turmeric, may help alleviate symptoms like joint pain and inflammation, common concerns during this stage of life.

  2. Fish oil supplements rich in omega-3 fatty acids are another valuable addition to the menopausal regimen. Omega-3s have been linked to numerous health benefits, including reducing the severity of hot flashes, improving heart health, and supporting cognitive function.

  3. A high-quality multivitamin tailored to women's needs can help fill in any nutritional gaps that may arise during perimenopause and menopause. Look for formulations that contain essential vitamins and minerals such as vitamin D, vitamin B12, calcium, and vitamin E, which are particularly important for bone health, energy levels, and overall well-being.

  4. Fiber is crucial for maintaining digestive health and managing weight, both of which can become more challenging during menopause. Increasing fiber intake through supplements or dietary sources like fruits, vegetables, and whole grains can aid in regulating bowel movements and promoting satiety, thereby supporting weight management and gut health.

  5. Magnesium L-threonate is a form of magnesium that may offer unique benefits for cognitive health. This is the only form of magnesium that crosses into the brain and is very supportive for sleep. As memory and cognitive function can be affected by hormonal changes during menopause, supplementing with magnesium L-threonate may help support brain health and cognitive performance.


While these supplements can be beneficial, it's essential to remember that individual needs vary. If you are experiencing perimenopause or menopause and unsure of which supplements would be the best for your individual situation, reach out to us here at Luna or your primary care physician. Combined with a balanced diet, regular exercise, and stress management techniques, these supplements can be valuable allies in navigating the changes that accompany perimenopause and menopause.


Visit our products page to view our FullScript link. This will take you to our virtual pharmacy Here, you may purchase any of the above supplements with a discount. Feel free to shop around and purchase any other supplements you or your family may need.

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