13/05/2024
Think you’re in perimenopause?
You’re probably seeing ads for hundreds of expensive and bogus supplements to combat symptoms of menopause and aging.
Here are 5 that actually have research behind them.
1. Protein powder
Loss of muscle, strength, and bone are common in women over 40.
Adequate protein (1.2–2 grams per kg of body weight) is crucial for maintaining (or even gaining) muscle and bone mass.
Many women find it hard to get adequate protein, so protein powder can be a great supplement to boost intake.
2. Creatine
In addition to boosting athletic performance, creatine may also help support bone, cardiovascular, and brain health in older adults.
While creatine is generally safe for folks with healthy kidney function, it can cause water retention, which may interfere with blood pressure or other medications (particularly in older adults) so talk to your healthcare provider before taking it.
3. Vitamin D
Healthy vitamin D levels are associated with bone strength, increased cognition, immune health, and feelings of well-being. It may also reduce the risk of some forms of cancer, heart disease, and Type 2 diabetes.
Talk to your doc to get your D levels tested to see if you need to supplement and how much.
4. Omega-3 fatty acids
Omega-3s can decrease inflammation and cardiovascular risk factors, and can help lubricate tissues that get dry with aging.
While research is mixed, they may also help decrease hot flushes, mood issues, and cognitive symptoms.
5. Magnesium
Magnesium can help some women fall asleep and stay asleep longer, and may decrease symptoms like hot flushes, palpitations, and irritability in some women.
