• Magnesium glycinate
  • I think every woman over 40 should take extra magnesium, this is the #1 thing to take!
  • Magnesium helps stabilize the HPA axis and calms and balances our nervous systems and helps your body metabolize excess estrogen.
  • The typical dose is 400mg per day.
  • Food sources: green leafy vegetables (especially  Swiss chard and spinach), summer squash, broccoli, almonds and pumpkin seeds, Cacao, Tofu, legumes, seeds, nuts, whole grains
• Taurine
  • Taurine is food for the brain – it helps calm an over-excited nervous system and promotes growth of new brain cells. 
  • The dose is 3 grams per day
  • Dietary sources of include fish and meat.
• To help with stress and balance the HPA axis  – adaptogenic herbs like Ashwagandha, Rhodiola and Holy Basil are wonderful!
• For heavy periods – you might need progesterone or nutrients to help lower estrogen. Iron deficiency can make heavy periods worse, so it’s a good idea to have your iron levels checked and take a supplement if you need it. When having your iron checked ask for the test called Ferritin. If your Ferritin is less than 40, then take an iron supplement.
• For Mood
  • Support neurotransmitter balance with  Magnesium, Zinc and B complex.
  • To help boost Serotonin levels – consider 5 HTP or St. John’s Wort (Note: do not take St. John’s wort when on birth control as it decreases effectiveness)
• Sleep – for sleep trouble Magnesium, Ashwagandha and progesterone are often helpful.
• Progesterone:
  • To boost low progesterone – consider taking Chaste tree berry. This plant medicine helps your brain increase your natural progesterone production.
  • For some women, using a progesterone cream or prescription pill might be needed.
  • Progesterone is particularly helpful when there are heavy periods, sleep problems and high feelings of stress and anxiety.
• Estrogen Balance
  • Early Perimenopause/High estrogen phase: supplements that help your body metabolize and clear out estrogen are helpful, these include Flax seeds, DIM,  PHGG and calcium-d-glucarate.
  • Late perimenopause/ low estrogen – Maca, Black Cohosh (better effect when combined with Rhodiola) and possibly Estradiol (bioidentical estrogen) when periods stop or are very infrequent.

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Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.