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Perimenopause

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Perimenopause

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BLACK COHOSH
Benefits
    • May reduce the frequency of vasomotor symptoms (hot flashes/night sweats)
Supporting Research

Black cohosh extracts in women with menopausal symptoms: an updated pairwise meta-analysis

calcium
Benefits
    • Helps reduce bone loss and fractures
    • Adequate vitamin D status, defined as 30 mL or more of serum 25-hydroxyvitamin D (usually achieved with a daily oral intake of at least 400 to 600 IU), is required to achieve the nutritional benefits of calcium
    • Women<51 need 1,000 mg/day. Women 51+ need 1,200 mg/day
Supporting Research

The role of calcium in peri- and postmenopausal women: 2006 position statement of the North American Menopause Society

evening primrose oil
magnesium
Benefits
    • Boosts mood
    • Improves sleep
st john's wort
Benefits
    • Some evidence suggests that taking St. John’s wort alone or in combination with black cohosh might:
      • Reduce hot flashes
      • Improve mood and anxiety
Supporting Research

Black cohosh with or without St. John’s wort for symptom-specific climacteric treatment–results of a large-scale, controlled, observational study

vitamin d
Benefits
    • Helps minimize the loss of bone density 
    • Helps bones absorb calcium to grow new bone tissue
    • Adequate vitamin D status, defined as 30 mL or more of serum 25-hydroxyvitamin D (usually achieved with a daily oral intake of at least 400 to 600 IU), is required to achieve the nutritional benefits of calcium
    • Regulates mood to help ward off anxiety and depression