How Supplements Can Help Tackle Perimenopausal Weight Gain: Solutions Backed by Science

Perimenopausal weight gain is a common challenge due to hormonal shifts and a slowing metabolism. However, specific supplements like black cohosh, omega-3 fatty acids, and DIM (Diindolylmethane) can help balance hormones, reduce inflammation, and support metabolism. Backed by scientific research, these supplements offer women effective tools to manage weight during this transitional phase, alongside a healthy lifestyle.

Perimenopause is the transition phase before menopause, characterized by hormonal fluctuations that can lead to a variety of symptoms, including weight gain. This period, typically occurring in women aged 40 to 50, often brings about changes in metabolism, increased fat storage, and challenges in maintaining a healthy weight. For many women, managing weight gain during perimenopause is crucial not only for physical health but also for emotional well-being. Fortunately, certain supplements can support weight management during this time by addressing underlying hormonal imbalances, improving metabolism, and aiding in appetite control.

Popular Supplements

Omega-3 Fatty Acids

Omega-3 fatty acids, commonly found in fish oil, are known for their anti-inflammatory properties and ability to improve metabolism. They help reduce the fat storage process and can assist in managing perimenopausal weight gain.
Sources: Fish oil, flaxseed oil, and chia seeds are excellent sources of omega-3s.
Dosage and Usage: A typical daily dose ranges from 1,000 to 3,000 mg.

Calcium and Vitamin D

Role in Metabolism and Bone Health: Calcium and vitamin D are essential for bone health, which is particularly important during perimenopause when bone density can decrease. Additionally, they play a role in regulating metabolism and can help prevent weight gain.
Sources: Dairy products, fortified foods, and supplements.
Dosage and Usage: The recommended daily intake is 1,000 to 1,200 mg of calcium and 600 to 800 IU of vitamin D.

Benefits for Stress Reduction and Metabolism: Magnesium supports muscle function, helps regulate blood sugar levels, and is crucial for energy production. It also aids in reducing stress, which can indirectly help manage weight.
Sources: Leafy greens, nuts, seeds, and supplements.
Dosage and Usage: Recommended dosage is 310-320 mg daily.

Gut Health and Weight Management: A healthy gut is essential for proper digestion and metabolism. Probiotics help balance the gut microbiota, which can reduce inflammation and aid in weight management during perimenopause.
Sources: Yogurt, kefir, sauerkraut, and probiotic supplements.
Dosage and Usage: A typical dose is 1 to 10 billion CFUs daily.

Digestive Health and Weight Management: Fiber is essential for maintaining healthy digestion and preventing constipation, which can be a common issue during menopause. Additionally, fiber helps regulate blood sugar levels and supports weight management by promoting satiety.
Dietary Sources: Whole grains, fruits, vegetables, and legumes are excellent sources of dietary fiber.
Recommendations: Women should aim for 25-30 grams of fiber daily.

Green Tea Extract

Dosage and Usage: A daily dose of 250-500 mg of green tea extract is common.
Metabolism Boost and Fat Burning: Green tea extract contains catechins and caffeine, both of which are known to boost metabolism and promote fat burning, making it a popular choice for weight management.
Active Ingredients: Epigallocatechin gallate (EGCG), caffeine.

Fiber Supplements

Appetite Control and Digestion: Fiber helps control appetite by promoting a feeling of fullness and supporting healthy digestion. This can be particularly useful for managing cravings and overeating.
Sources: Psyllium husk, glucomannan, and inulin.
Dosage and Usage: 25-30 grams of fiber daily, with supplements providing additional support.

Chromium

Blood Sugar Regulation: Chromium is a trace mineral that helps regulate blood sugar levels by enhancing insulin action. This can prevent spikes in blood sugar that lead to cravings and weight gain.
Sources: Chromium picolinate supplements, broccoli, and whole grains.
Dosage and Usage: Common dosage ranges from 200-1,000 mcg daily.

CLA (Conjugated Linoleic Acid)

Fat Loss and Muscle Maintenance: CLA is a type of fatty acid that may help reduce body fat while preserving lean muscle mass. It is often used to support weight management during perimenopause.
Sources: CLA supplements, beef, and dairy products.
Dosage and Usage: A daily dose of 3.2 grams is typically recommended.

Ashwagandha

Stress Reduction and Hormonal Balance: Ashwagandha is an adaptogen that helps the body manage stress, which can be a contributing factor to weight gain during perimenopause. It also supports hormonal balance.
Sources: Ashwagandha root and supplements.
Dosage and Usage: Standard dosage is 300-500 mg taken twice daily.

Dietary Patterns and Lifestyle Considerations

Mediterranean Diet

Overall Health: The Mediterranean diet, characterized by high consumption of fruits, vegetables, whole grains, olive oil, and fish, has been associated with numerous health benefits, including reduced risk of heart disease, improved bone health, and better weight management.
Research: Studies have shown that women who adhere to a Mediterranean diet during menopause experience fewer hot flashes and night sweats, along with a lower risk of developing chronic diseases.

Mindful Eating

Weight Management: Weight gain is a common concern during menopause due to hormonal changes and a decrease in physical activity. Mindful eating practices, such as paying attention to hunger and fullness cues, can help prevent overeating and support healthy weight management.

Regular Physical Activity

Physical and Mental Health: Exercise is essential for maintaining a healthy weight, preserving muscle mass, and supporting mental health during menopause. Weight-bearing exercises, such as walking and resistance training, are particularly beneficial for bone health.

How it works ?

Metabolism Boost: Supplements like green tea extract and omega-3 fatty acids can enhance basal metabolic rate, increasing the number of calories burned at rest.
Appetite Control: Fiber supplements and chromium help regulate appetite by promoting satiety and stabilizing blood sugar levels.
Hormonal Balance: Ashwagandha and omega-3 fatty acids support hormonal balance, reducing the impact of hormonal fluctuations on weight gain.
Blood Sugar Regulation: Chromium and magnesium help improve insulin sensitivity and stabilize blood glucose levels, which can prevent weight gain associated with insulin resistance.

Benefits

Weight Management: These supplements can help manage weight gain by boosting metabolism, controlling appetite, and balancing hormones.
Improved Metabolism: Supplements like green tea extract and omega-3 fatty acids can enhance metabolic rate, leading to better weight control.
Reduced Cravings: Fiber and chromium supplements help reduce cravings by promoting satiety and regulating blood sugar levels.
Enhanced Overall Health: Many of these supplements offer additional health benefits, such as improved bone health, reduced inflammation, and better stress management.

Potential Side Effects

Gastrointestinal Issues: Some supplements, particularly fiber and magnesium, may cause digestive discomfort, such as bloating or diarrhea.
Allergic Reactions: Individuals with allergies should be cautious, particularly with herbal supplements like ashwagandha.
Interactions with Medications: Certain supplements, such as chromium and omega-3 fatty acids, can interact with medications, so it’s important to consult a healthcare provider before use.

Dosage and Administration

Follow the recommended dosages on product labels or as advised by a healthcare provider.
Supplements are available in various forms, including pills, capsules, powders, and teas.
Long-term use should be monitored by a healthcare provider to ensure safety and effectiveness.

Consultation and Precautions

Before starting any new supplement, especially if you have underlying health conditions or are taking medications, it’s essential to consult with a healthcare provider.
Certain supplements may not be suitable for everyone, particularly those with specific health conditions or allergies.
Regular follow-up with a healthcare provider ensures safe and effective use of these supplements.

Additional Tips for Weight Management

Lifestyle Changes

Diet and Nutrition: Incorporating a balanced diet rich in fruits, vegetables, lean proteins, and whole grains can complement the effects of supplements.
Exercise and Physical Activity: Regular physical activity, including strength training and aerobic exercises, is crucial for managing weight during perimenopause.

Stress Management Techniques

Meditation: Practicing mindfulness and meditation can help reduce stress, which is a significant factor in weight gain.
Yoga: Yoga combines physical activity with relaxation techniques, making it an excellent practice for managing perimenopausal symptoms.

Sleep and Recovery

Importance of Quality Sleep: Adequate sleep is essential for weight management, as poor sleep can disrupt hormone levels and increase appetite.
Recovery Strategies: Ensuring proper recovery through rest and relaxation can support overall well-being and weight management.

What to Consider When Choosing a Perimenopause Supplement ?

When selecting vitamin, mineral, or herbal supplements for perimenopause, it’s important to check for third-party testing on the label. This indicates that the supplement has undergone independent testing by an external organization to verify its quality and safety, ensuring it contains the ingredients listed.

Additionally, look for the “NSF” certification, which stands for National Sanitation Foundation. This U.S.-based organization tests supplement ingredients for harmful levels of contaminants, helping to ensure the product is free from toxins and safe for consumption.

As per a review article submitted in Nutrients, During perimenopause and menopause, adopting healthy lifestyle habits can significantly lower the risk of developing various diseases, including cardiovascular disease (CVD), insulin resistance, type 2 diabetes (T2DM), osteoporosis, and certain cancers, as well as help manage symptoms common during this period. Key recommendations include:

Maintaining a Healthy Nutritional Status: Aim for a Body Mass Index (BMI) between 18.5 and 24.9 kg/m², along with a normal range of body fat and muscle mass. Even during perimenopause, achieving and maintaining these metrics is important.
Addressing Overweight or Obesity: If overweight or obese, it’s recommended to reduce daily caloric intake by 500-700 kcal while consuming 1-1.2 g/kg/day of protein, all within the framework of a balanced diet. Long-term energy intake below basal metabolic rate (BMR) is not advisable.
Nutrition Care Process Model (NCPM): Dietetic care for women during perimenopause should follow the NCPM, utilizing body composition analysis tools to assess nutritional status.
Balanced Diet: Adhering to a balanced diet can help alleviate symptoms and maintain health. This includes meeting energy, nutrient, and fluid requirements based on age, nutritional status, physical activity level, and any existing medical conditions.
Eating Schedule: Establish a regular eating schedule.
Sugars: Avoid simple, fast-acting sugars.
Protein Intake: Aim for 0.8-1.2 g/kg/day of protein, with at least half coming from plant-based sources.
Key Nutrients: Ensure adequate intake of calcium, vitamin D, vitamin C, B vitamins, n-3 long-chain polyunsaturated fatty acids (LCPUFA), and omega-3 fatty acids.
Beverages: Avoid sugary and alcoholic drinks.
Fruits and Vegetables: Consume 5 portions of fruits and vegetables daily (500 g/day total), with 300-400 g from vegetables and 200-100 g from fruit. This provides essential vitamins, minerals, fiber, and antioxidants that support heart health.
Legumes: Incorporate legumes like beans, peas, lentils, chickpeas, or soy into your diet at least once a week.
Low-Fat Protein Sources: Regular consumption of low-fat proteins (e.g., poultry, low-fat dairy) is recommended to help meet calcium needs.
Red and Processed Meat: Limit red meat consumption to 350-500 g of cooked meat (500-700 g raw) per week and consume processed meat products occasionally and in small amounts. Incorporate at least one meat-free day per week, substituting meat with fish, eggs, dairy, legumes, grains, and nuts.
Fats and Sweets: Moderation is key. Use vegetable fats, like sunflower oil for frying, and olive, rapeseed, linseed, or soybean oils for salad dressings. Minimize sugar and salt, replacing salt with herbs.
Fish: Eat fatty deep-sea fish like salmon, mackerel, tuna, herring, and sardines, or freshwater fish like trout and silver carp, at least twice a week (100-120 g per serving).
Nuts and Seeds: Consuming 30 g of unsalted nuts, oily seeds, or other seeds daily can be beneficial, taking body weight into account.
Dietary Fiber: Incorporate foods high in dietary fiber, such as whole grain bread, fiber-rich cereals, and brown rice. Aim for 30-45 g of dietary fiber per day, primarily from whole grains. At least one-third of the grains consumed should be whole grains.
Fat Intake: Limit saturated fats to less than 10% of total energy intake and replace them with monounsaturated and polyunsaturated fatty acids or whole grain carbohydrates. Keep trans fatty acids (TFA) intake below 1% of total energy.
Salt Intake: Reduce consumption of processed foods to minimize salt intake, aiming for no more than 5 g/day of salt, and use fresh or dried herbs for seasoning.
Dairy Products: Consume dairy products providing the equivalent calcium of half a liter of milk per day. During this period, focus on a balanced diet with adequate calcium and vitamin D, regular physical activity, and avoiding smoking and excessive alcohol consumption to lower the risk of osteoporosis-related fractures. Supplement calcium and vitamin D based on season, daily intake, and the presence of osteoporosis or cardiovascular risk factors.
Smoking Cessation: A smoke-free lifestyle is recommended.
Physical Activity: Regular physical activity is crucial for overall health.