If you are a woman over 40, you may be considering taking dietary supplements to help relieve the common symptoms associated with perimenopause.
We believe that diet should always come first (you cannot take dietary supplements to make up for a poor diet!), but taking dietary supplements can help prevent deficiencies in essential nutrients that can contribute to common symptoms such as fatigue, anxiety, mood swings, brain fog, insomnia, digestive issues, hot flashes, and more.
Your diet
Your diet is extremely important for providing the key nutrients that allow your hormones to work for you, rather than against you. The best way to nourish your hormones is to avoid processed foods, to eat nutrient-dense foods with high-quality proteins, healthy fats, low glycemic index carbohydrates, and plenty of vegetables.
So why do we need dietary supplements?
Your diet might not be as nutrient-rich as you wish, especially if you consume a lot of refined carbohydrates, unhealthy fats, processed foods, or alcohol.
Food processing methods, pesticides, and long-distance transportation can deplete the nutrients in food.
Today, the quality of the soil is no longer as rich as it once was. In fact, it contains 20% fewer minerals compared to the 1930s (and 50% less zinc and calcium)!
We are what we absorb. Your ability to digest and absorb your food may be impaired by many factors:
- a low level of gastric acid/digestive enzymes
- food intolerances
- intestinal health (imbalances and infections)
- stress
- hormones
- medications
- if you do not benefit from strong sunlight all year round
- if you don't go out a lot
- if you cover or stay in the shade
- if you apply sunscreen when you're outdoors
- hormonal imbalances (related to perimenopause or menopause)
- inflammation
- oxidative stress
- the toxicity of certain components of our environment
- the programmed wear of our body
A dietary supplements market that is prone to confusion
The dietary supplements market is a minefield! Just because a product is heavily advertised or presented as "healthy" doesn't mean it's necessarily good for you!
In fact, many of these cheap mass-produced products are used in scientific research that concludes that taking vitamins is useless! It is often because cheap products contain cheap ingredients that may not be the best bioavailable form for the body, which means they don’t do a good job.
They often contain contaminants, cheap fillers, and preservatives that you do not want to absorb either. Some even add sugar or sweeteners!
A friend (or someone on a forum) may swear only by a product that worked for her, but which might not work for you. Or worse, it could be harmful if you are taking medications or if you have a health issue. If you are concerned, always consult your doctor or seek the qualified advice of a nutritionist or naturopath. Also read this article to learn the rules to follow when taking common medications and dietary supplements.
What are the best dietary supplements?
Unfortunately, there are very few 'one-size-fits-all formulas' for dietary supplements. Your genetics, your symptoms, your history, your biochemistry, your diet and lifestyle, your potential hormonal imbalance, and, of course, the medications you take, all depend on a multitude of factors.
However, we recommend some basic dietary supplements for women over 40, as most of them can take them safely (please consult your doctor if you are taking medications or if you have a diagnosed health condition).
Our 5 main basic supplements
Based on our clinical studies, here are, generally speaking, our five main essential dietary supplements for women over 40:
A good multivitamin/mineral.
Unless you undergo a test for every nutrient you need, a good quality multi is your basic insurance policy! But I don’t recommend just any multi from the supermarket. You need to ensure that it contains good amounts of all the B vitamins in the most absorbable form and all the essential minerals, including zinc, selenium, and iron (if you still have your periods).
Vitamin D3 with K2
Unless you live in the sun all year round and expose your skin to it, you will need a vitamin D supplement. We know that vitamin D is essential for bone health, but it is also a vital regulator of the immune system, as well as being beneficial for mood, heart health, hormones, etc. However, it does not work alone: it requires magnesium, vitamin K2, and other nutrients that you will find in your multi.
Vitamin C
In addition to fighting infections and supporting the immune system, vitamin C is a powerful antioxidant, which means it prevents excessive oxidative stress, thereby protecting our cells and our DNA from damage. It is necessary for the production of collagen, the main component of the skin, bones, and connective tissue, and it helps the adrenal glands produce cortisol.
Omega 3 Fish Oil
If you do not eat fatty fish at least three times a week, you are probably not consuming enough omega-3 fats. It is not for nothing that they are called "essential fats"! They are essential for the structure of your cell membranes and for reducing inflammation. They play an important role in reducing the risk of arthritis, heart diseases, and disorders of the brain and mood. There are many fish oils available, but many are contaminated by heavy metals or have gone rancid. It is truly important to purchase a high-quality brand.
Magnesium
Your all-in-one hormone savior! Magnesium is responsible for more than 300 different enzymatic reactions in the body, including energy production, adrenal gland support, and heart and bone health. It is the mineral of relaxation, ideal for combating stress and muscle spasms, and it may be useful for pain relief.
With love, the üma team.
