MegaFood Balanced B Complex
B-complex. Helps with crankiness, as well as boosting energy levels. Look for a potent, high-quality supplement with at least 50 mg of B6. Product pick: MegaFood Balanced B complex. Like all MegaFood formulas, this vegan supplement includes whole food concentrates to help with nutrient absorption and claims to deliver B vitamins in the ratios in which they exist in nature.
Fish oil. This multi-purpose supplement works to reduce inflammation and cortisol demand. Take at least 2,000 mg og high-quality fish oil, or 500 mg of krill oil, daily. Product pick: Nordic Naturals Ultimate Omega-D3. This concentrated formula includes vitamin D, which a new study in Spain found to be deficient in menopausal women, worsening symptoms.
Evening primrose oil. This traditional remedy is high in the rare essential fatty acid, gamma-linolenic acid, or GLA. Research suggests that it promotes production of prostaglandins, with help balance women’s hormones. It can ease cramps and other symptoms of PMS and estrogen dominance, says Jennifer Johnson, ND. It also improves eczema and other skin problems Take 1200-1500 mg daily with meals. Product pick: American Health Evening Primose Oil 1300 mg
Dandelion. Another traditional remedy, dandelion tea or tincture minimizes bloating and helps the liver eliminate excess hormones; it may not be safe for people on diuretics, says Johns. Take 100-200 mg or 1/2 teaspoon of tincture, or two to three cups of tea daily. Product pick: HerbPharm Dandelion Tincture. Made from the root, leaf, and flower of organically grown dandelions.
Vitex. Also known as chasteberry, this herb is used as a hormonal tonic; it may help with fertility issues. Take 300–400 mg daily unless you are already taking prescribed fertility hormones or are undergoing in vitro fertilization, Johnson says. Product pick: Now Foods Chaste Berry-Vitex Extract 300 mg
Do you struggle with PMS, night sweats, hot flashes, and other uncomfortable symptoms of perimenopause or menopause? Try these proven supplement product picks, from <i>Delicious Living's</i> editors.