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In today's article we will talk about the nutrients women especially require in perimenopause and beyond and where these nutrients can be found in supplement source.
What Puts Women at Risk
As women move beyond their fertile years, their bodies naturally produce less oestrogen through the ovaries, which can increase bone loss. Therefore, women in this stage of life must be mindful of their intake of certain nutrients that can support bone health, such as vitamin D, vitamin K, magnesium and B vitamins.
A good greens powder to support gut health and hormone balance can be very helpful also.
Vitamin D and K (and Mg) are the most critical nutrients for maintaining strong bones, especially during perimenopause and beyond. As oestrogen levels decline, bone loss increases, weakening bones and more prone to fractures and breaks.
Vitamin D is vital in regulating calcium and phosphorus in the bones, which are necessary for bone strength. Vitamin K, on the other hand, partners with vitamin D to channel calcium into the bones, preventing it from accumulating in the blood and leading to calcification. Vitamin D and K work together to maintain a healthy balance.
It is wise to take a supplement that contains both nutrients, such as Cod Liver Oil with Concentrated Butter Oil capsules. Cod liver oil is an excellent source of vitamin D, while butter oil contains vitamin K, among other essential nutrients. By supplementing these two nutrients, women can support their bone health and reduce the risk of fractures and breaks.
As women age and move beyond their fertile years, our bodies naturally produce less oestrogen through the ovaries. This decrease in oestrogen affects the bones by increasing bone loss. Therefore, women in this stage of life must diligently intake certain nutrients, such as vitamin D, vitamin K, magnesium, and B12.
This article will briefly discuss each nutrient, its essentials, and where to find it.
Vitamin D & K
Vitamin D is one of the most essential nutrients for bone health, especially during perimenopause and beyond. As oestrogen levels decline, bone loss increases, making bones weaker and more brittle, putting women at risk of fractures and broken bones.
Vitamin D helps regulate calcium and phosphorus in the bones, which are vital for strong bones. Vitamin K partners with vitamin D to channel calcium into the bones, preventing it from depositing in the blood, which can lead to calcification. Vitamin D and vitamin K work together to maintain a healthy balance.
For this reason, it's good to take a supplement that contains both nutrients, such as Cod Liver Oil with Concentrated Butter Oil capsules. Cod liver oil is rich in vitamin D, and butter oil contains vitamin K, among other essential nutrients.
Magnesium
I'm sure you're aware of the importance of magnesium full-stop, but in perimenopause (and beyond), when our hormones are fluctuating, it becomes even more necessary!
During these life phases, we begin to realise how sleep affects us. One nutrient in particular that can positively affect sleep is magnesium.
Besides sleep, magnesium is helpful during perimenopause because it can help reduce symptoms. Good magnesium levels are associated with healthy bones. Magnesium plays a role in bone health because it increases bone mineral density (especially magnesium citrate).
Magnesium can also help us stay calm. It plays a role in the function of our brain, regulating our mood and stress response. Research has shown that low levels of magnesium increase anxiety.
Lastly, magnesium is necessary for a healthy heart as it assists in controlling the heart muscle contraction, nerve impulses and heartbeat.
B Vitamins
In particular, B6 and B12 can be helpful for women in perimenopause and beyond. Let's break down why:
B6: Vitamin B6 (pyridoxine) is necessary for converting L-DOPA (amino acid) into dopamine and 5-HTP (amino acid) into serotonin. These are your feel-good chemicals/neurotransmitters.
B12: Vitamin B12 (cobalamin) produces feel-good serotonin, which is predominantly produced in the gut.
You can find all the complex B vitamins in Multi-organs capsules as this blend contains six incredible beef organs to help you get all the nutrition you need. It's much better than taking a synthetic store-bought multivitamin pill.
Liver, kidney and heart (just three of the incredible beef organs found in the multi-organs) are one of the richest natural sources of vitamin B12. Beef liver is also an excellent source of vitamin B6 but so is beef heart.
We created Perfectly Primal Multi-organs because we wanted to provide our customers with a natural multi-vitamin supplement that was highly bioavailable and pure.
Best of all, the Perfectly Primal range are free from all the nasties you'd rather not put in your body (glyphosate, dicamba, diquat, paraquat, arsenic, cadmium, lead, mercury, and GMOs).
Collagen
Hydrolyzed collagen is also known as collagen peptides (which, by the way, is a form of vital protein). Hydrolyzed collagen can help bone density with consistent daily use as we age. Studies have demonstrated that taking collagen peptides can significantly increase the organic structure of the bone.
Another essential point is that protein makes up 50% of our bones, so consuming adequate amounts is crucial.
For one of the cleanest, purest and most highly bioavailable collagen supplements, we suggest you try Perfect Hydrolyzed Collagen. It's the industry leader for a reason.
Greens Supplement
A good greens supplement that contains prebiotic fibre, probiotics and and broccoli sprouts can be helpful for women as it will help to support the gut microbiome (the gut microbe community). Good gut health helps to support healthy hormones.
We recommend Zesti™️ Daily Gut Immune Greens for you if you're looking to improve your gut health and potentially your hormones too.
If you'd like to learn about this more in-depth, please read our blog here.
If you're going through perimenopause, I'd recommend incorporating the supplements mentioned above into your daily routine. These supplements are all equally important and work together to support your body during this transitional period.
However, if you're unable to take all of them, I suggest figuring out which ones are most important for you and making sure your diet supports those needs. Trust me, investing in your health now will pay off in the long run.
The above supplements would be my non-negotiables during perimenopause, and I would not say one is more important than another. If you could only choose one or two, it would really be worth figuring out what you need the most and seeing if your diet supports you in that way.
Resources:
https://us.betteryou.com/blogs/womens-health/best-supplements-for-perimenopause#
https://www.healthline.com/nutrition/vitamin-k1-vs-k2
https://www.healthline.com/nutrition/foods-high-in-vitamin-k#
https://www.healthline.com/nutrition/magnesium-for-menopause#other-benefits
https://www.forbes.com/health/supplements/magnesium-citrate/#
https://www.sciencedirect.com/science/article/pii/S8756328221003999
https://www.sciencedirect.com/science/article/abs/pii/S0022316623115987#:~:text=Liver%20and%20kidney%20were%20found,potency%20than%20those%20of%20pork.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793325/#
https://pubmed.ncbi.nlm.nih.gov/25976422/
https://drbrighten.com/gut-health-menopause-and-perimenopause/
https://www.mymenopausecentre.com/blog/how-good-gut-health-can-improve-your-menopause-symptoms/
https://natureshelp.com.au/blogs/education/greens-powders-for-your-health-regimen
Disclaimer: this article/post is for informational purposes only and not to be taken as advice.
These statements haven’t been evaluated by the therapeutic goods administration and are not designed to treat, cure or prevent any illness . It is always recommended to seek professional medical advice from your trusted health practitioner.
