Do you have expensive wee?
I often get asked which supplements I take and recommend for women navigating perimenopause. Remember that we’re all different, so our needs are unique, hence what works well for your BFF may not work for you. Some supplements, however, can be essential when chosen mindfully.
Are Supplements Just “Expensive Urine” or Support for Perimenopause?
You may have heard that supplements are a waste of money, producing nothing more than “expensive urine.” This idea, made popular by a Time magazine article in 1992, suggests that supplements are unnecessary if you eat a balanced diet. But for women experiencing the shifts of perimenopause, supplements can offer critical support that’s challenging to get from diet alone.
With the right guidance, supplements can go beyond helpful—they can become a lifeline, boosting energy, mood, and health. But not all supplements are created equal. Many on the high street are low-dose, packed with fillers, or have poor bioavailability. Let’s explore why high-quality supplements are beneficial during perimenopause and why food and lifestyle remain foundational to your wellness routine.
Supplements for Perimenopause: Targeted Support
Perimenopause, the phase leading to menopause, brings hormone fluctuations, mood shifts, energy dips, and changes in nutrient absorption. While a nutrient-rich diet remains key, science shows that some women need additional support to meet increased nutritional demands or optimize digestion and detoxification—essential for balanced hormones.
Some perimenopause-supporting supplements include:
- Collagen: Some products with co-factors are proven to support skin elasticity, joint health, and bone strength, high-quality collagen supplements help replenish the collagen we lose with age.
- Calcium and Vitamin D: Vital for bone density, these nutrients are even more crucial as estrogen fluctuates. (Always consult a professional before supplementing calcium to avoid issues.)
- Magnesium: Known for its calming effects, it supports sleep, muscle relaxation, and mood.
- B Vitamins: Help with fatigue, skin health, and mood regulation.
- Omega-3 Fatty Acids: Anti-inflammatory and heart-healthy, omega-3s also benefit mood and joint health.
Why Quality Matters
The quality of supplements is paramount. Many supplements on the high street have low doses, fillers, or poorly absorbed forms of nutrients. Choosing high-quality supplements ensures they’re effective and safe. As a nutritionist specializing in women’s health, I can help guide you to tailored supplements that are potent, pure, and truly beneficial.
Balancing Supplements with Food and Lifestyle
Supplements work best as part of a balanced, whole-food diet and healthy lifestyle habits. Real foods provide a broad range of nutrients and essential fiber that supplements alone can’t match. Aim to get most of your nutrition from whole foods—like fruits, vegetables, lean proteins, and whole grains—and think of supplements as just that: supplementary.
Lifestyle habits like quality sleep, stress management, hydration, and exercise also impact nutrient absorption. A balanced lifestyle maximizes your supplements’ benefits and promotes well-being during this midlife transition.
Personalized Support for Your Unique Needs
Every woman’s perimenopause journey is unique, making a “one-size-fits-all” approach to supplements ineffective. Consulting a qualified nutritionist ensures your supplement choices are safe, high-quality, and aligned with your goals. If you’re considering supplements for perimenopause, avoid trendy, celebrity-backed choices. Instead, let’s create a personalized supplement plan that will best support you and help you feel your best.
Get in touch to find out how I can help you.