Ride or Die Perimenopausal Supplements

As an Integrative Nurse Practitioner in perimenopause, here are my ride-or-die supplements

Despite what the online world says, supplements are not 1) one-size-fits-all 2) always needed 3) a replacement for foundations.

Some providers callously refer to supplements as expensive urine. Others prescribe a dozen different one after your 1st consult and call it functional medicine. These extremes aren’t serving anyone. Somewhere in the middle is personalized, evidence-informed, and intentional.

I don’t recommend supplements to everyone, and when I do, it’s done after a thorough review of history, habits, symptoms, labs, and goals. Using my clinical expertise and understanding of how perimenopause affects our bodies – how our nutrient needs shift, inflammation often increases, and certain deficiencies become more common – I’ve found that when appropriate, these supplements can be genuinely supportive.

So here are my personal ride-or-dies, the ones I take myself and most commonly recommend* (when indicated) for perimenopausal women:

Omega-3s
-help reduce inflammation, support brain health, improve cardiovascular function, and promote melatonin release to regulate our circadian rhythm and improve sleep.

Magnesium
-essential for human health, involved in >300 biochemical reactions in the body, required for energy production, cardiovascular function, protein synthesis, muscle and nerve function, bone structure, blood pressure and glucose regulation, and immune support.
Of the numerous different types of magnesium, I personally take magnesium glycinate, which helps with muscle and mental relaxation.

Vitamin D
-fat-soluble vitamin that is critical for bone health, immune support, muscle function, and energy.
Living in New England my entire life, and diagnosed years ago with early osteopenia, vitamin D has been a nonnegotiable for me personally. I check levels on myself a couple times a year and adjust my dosing accordingly. I recommend the same for the majority of my patients.

Bottom line: supplements aren’t expensive urine OR magic pills. They’re tools. And like any tool, they work best when used at the right time, for the right person, for the right reason.

Here’s to living well, Nicole

*This is for educational purposes only, and not medical advice. Please be sure to consult with your medical professional before starting any supplement.