Guest Expert Blog: Essential Nutrients for Perimenopause

Photo by Louis Hansel

This blog post was written by Amanda Sikkema, a dietitian at Katie Chapmon Nutrition. She works with clients virtually and is accepting new clients.

Perimenopause is a phase in a woman’s life that signals the transition toward menopause, typically occurring in the 40s but can start earlier. This time of hormonal fluctuations brings various physical and emotional changes, including surprising and often distressing symptoms such as painful sex which is further discussed by Bodyful Physical Therapy and Wellness on a Guest Spotlight blog on Katie Chapmon Nutrition here. While it can be a challenging period of adjustment, understanding how hormonal shifts affect your body can help. I’m excited to feature a guest post from Katie Chapmon Nutrition, who will help us explore how you can manage perimenopause, along with the essential nutrients that can support overall health and ease discomfort during this time of transition.

Perimenopause, a phase marking the transition toward menopause, usually starts in a woman's 40s, though it can begin earlier. 

Calcium and Vitamin D: Bone Health

As estrogen levels decrease, bone density tends to diminish, putting women at an increased risk for osteoporosis. Calcium, paired with vitamin D, is crucial for maintaining strong bones during perimenopause. Calcium is essential for bone formation and mineralization, while vitamin D aids calcium absorption.

Food sources containing calcium: Dairy products like milk, cheese, and yogurt, as well as fortified non-dairy milks, leafy greens (kale, spinach), and tofu.

Food sources containing vitamin D: Sun exposure is one of the best ways to get vitamin D, but dietary sources include fatty fish like salmon, fortified cereals, and egg yolks.

Magnesium: Stress Relief and Muscle Function

Magnesium is a powerhouse mineral, especially during perimenopause. It helps regulate many bodily functions, including muscle relaxation, nerve function, and hormone regulation. It also supports cardiovascular health, sleep, and bone health. Magnesium can be especially helpful for managing symptoms like anxiety, irritability, muscle cramps, and poor sleep, which are common during perimenopause.

Food sources containing magnesium: Nuts (almonds, cashews), seeds (pumpkin seeds), leafy greens (spinach), whole grains, and legumes.

Omega-3 Fatty Acids: Hormonal Balance and Inflammation Reduction

Omega-3 fatty acids are essential fats that play a significant role in regulating inflammation, heart health, and hormonal balance. These fats are crucial during perimenopause to reduce inflammation and ease symptoms like hot flashes, night sweats, and mood swings. Omega-3s also support brain health, which is beneficial for managing cognitive changes that may occur during perimenopause.

Food sources of omega-3s: Fatty fish such as salmon, mackerel, and sardines, as well as flaxseeds, chia seeds, walnuts, and fortified plant-based oils.

B Vitamins: Energy, Mood, and Hormonal Support

B vitamins, particularly B6, B12, and folate, are essential for energy production, mood stabilization, and hormonal balance. During perimenopause, many women experience fatigue, mood swings, and irritability, and B vitamins can be instrumental in easing these symptoms. They also support nerve health and help with the metabolism of estrogen, which fluctuates during this time.

Sources of B Vitamins: Whole grains, eggs, legumes, leafy greens, and lean meats.

Phytoestrogens: Natural Hormone Support

Phytoestrogens are plant compounds that mimic estrogen in the body. As estrogen levels decline during perimenopause, phytoestrogens can help balance the hormonal shifts. They may ease common symptoms like hot flashes, vaginal dryness, and mood changes by providing a mild estrogenic effect.

Food sources of phytoestrogens: Soy products (tofu, tempeh, edamame), flaxseeds, sesame seeds, and chickpeas.

Managing perimenopause is about more than just surviving the transition, it's about thriving through it. Proper nutrition, combined with supportive lifestyle approaches such as pelvic health therapy, can make a significant difference in how you feel physically and emotionally. Remember that this phase is a natural part of life, and by focusing on the right nutrients and support you can navigate perimenopause with more ease and confidence.

Interested in learning more about how to support perimenopause through nutrition? We’d love to work with you at Katie Chapmon Nutrition! Click this link to schedule a complimentary Meet + Greet session. We look forward to finding individualized solutions to fit your needs.