Perimenopause is a transitional phase that typically begins in a woman’s 40s and can last for several years before menopause fully sets in. During this time, hormonal changes—particularly fluctuations in estrogen and progesterone—can lead to various physical and emotional symptoms. One of the most frustrating challenges women face during perimenopause is weight gain, especially around the abdomen. This weight gain is often due to slower metabolism, changes in hormone levels, and lifestyle factors such as stress and reduced physical activity.
While maintaining a healthy diet and regular exercise are essential components of managing weight during perimenopause, certain supplements can provide additional support by targeting the underlying hormonal and metabolic changes. Below, we explore the best supplements for perimenopausal weight gain and how they can help support a woman’s wellness journey during this critical phase of life.
1. Black Cohosh
Black cohosh is an herb that has long been used to relieve perimenopausal and menopausal symptoms, particularly hot flashes and mood swings. While its primary use is for hormone-related symptoms, it may also aid in weight management by stabilizing hormones, which can reduce the likelihood of stress-related overeating and cravings. Balancing hormones like estrogen and progesterone can be key in preventing the fat storage that typically occurs during perimenopause.
Black cohosh helps ease the overall transition through perimenopause, creating a more stable hormonal environment that can reduce weight gain.
2. Omega-3 Fatty Acids
Omega-3 fatty acids are known for their powerful anti-inflammatory properties and their ability to support heart health, brain function, and metabolism. Many women experience a slower metabolism during perimenopause, which can contribute to weight gain. Omega-3s, particularly from sources like fish oil or flaxseed oil, can help support fat metabolism and promote a leaner body composition.
Additionally, omega-3 fatty acids have been shown to reduce insulin resistance, which is often linked to increased belly fat in perimenopausal women. Incorporating an omega-3 supplement can help balance blood sugar levels, improve metabolism, and reduce inflammation that may contribute to weight gain.
3. Calcium and Vitamin D
Perimenopausal women are at higher risk for bone density loss due to declining estrogen levels, which affects calcium absorption. Taking calcium and vitamin D together not only supports bone health but may also help in weight management. Studies suggest that adequate calcium intake can reduce fat accumulation, particularly in the abdominal area, which is a common problem during perimenopause.
Vitamin D plays a crucial role in calcium absorption and has also been linked to weight loss. Deficiency in vitamin D is common in women going through perimenopause and has been associated with increased body fat and difficulty losing weight. Supplementing with both calcium and vitamin D can ensure that you’re maintaining healthy bones while also supporting your metabolism.
4. Magnesium
Magnesium is essential for many bodily functions, including regulating blood sugar, supporting muscle and nerve function, and managing stress levels. During perimenopause, magnesium levels may decline due to hormonal changes, which can contribute to weight gain, especially if stress-related eating or cravings for sugar are part of the issue.
Magnesium helps reduce cortisol, the stress hormone, which can trigger fat storage around the midsection. By supporting muscle relaxation and reducing stress, magnesium may help curb emotional eating, promote better sleep, and ultimately assist in maintaining a healthy weight.
5. Adaptogenic Herbs (Ashwagandha, Rhodiola, Maca)
Adaptogens are natural substances that help the body adapt to stress and balance hormones, making them highly beneficial during perimenopause. Some key adaptogens for weight management include:
- Ashwagandha: Known for its ability to lower cortisol levels, ashwagandha can reduce stress and improve mood, helping to prevent weight gain related to stress and anxiety.
- Rhodiola: This herb helps the body adapt to physical and mental stress, boosts energy levels, and enhances fat-burning potential by improving stamina and endurance.
- Maca: Maca root is known to balance estrogen levels, support thyroid function, and improve overall energy, making it a useful supplement for women struggling with weight gain during perimenopause.
Adaptogens help to balance cortisol and support adrenal health, which can prevent the body from holding onto excess fat due to hormonal stress.
6. Probiotics
Gut health plays a significant role in metabolism, weight management, and overall hormonal balance. Probiotics are beneficial bacteria that help improve digestion, enhance nutrient absorption, and regulate inflammation, all of which can support healthy weight management.
During perimenopause, shifts in hormones can disrupt gut flora, leading to bloating, weight gain, and digestive issues. Taking a high-quality probiotic supplement can help maintain a healthy gut microbiome, reduce inflammation, and promote better digestion, which can contribute to a more stable weight.
7. Fiber Supplements (Psyllium Husk, Glucomannan)
Dietary fiber is essential for maintaining a healthy digestive system and regulating blood sugar levels. Women going through perimenopause often experience insulin resistance and blood sugar fluctuations, both of which can lead to weight gain.
Fiber supplements, such as psyllium husk or glucomannan, can help stabilize blood sugar levels, reduce appetite, and promote feelings of fullness, making it easier to maintain a healthy weight. Additionally, fiber aids in digestion, helping to prevent bloating and constipation, common issues during perimenopause.
8. Chromium Picolinate
Chromium is a trace mineral that plays an important role in insulin function and blood sugar regulation. During perimenopause, insulin resistance can increase, leading to weight gain and difficulty losing fat, especially around the midsection.
Chromium picolinate helps improve insulin sensitivity, making it easier for the body to process carbohydrates and fats effectively. By stabilizing blood sugar levels, this supplement can reduce cravings, particularly for sugary foods, and prevent spikes and crashes in energy levels, supporting overall weight management.
9. Green Tea Extract
Green tea extract is a popular supplement for boosting metabolism and promoting fat loss. It contains catechins and caffeine, both of which have been shown to increase fat oxidation and improve metabolic rate. For women going through perimenopause, where metabolism tends to slow down, green tea extract can provide a natural boost to help burn more calories throughout the day.
The antioxidants in green tea also have anti-inflammatory properties, helping to reduce oxidative stress, which is particularly important for women in this phase of life.
10. Resveratrol
Resveratrol is a powerful antioxidant found in red wine, grapes, and berries. It has been studied for its ability to improve insulin sensitivity and promote weight loss, particularly in women dealing with age-related metabolic changes.
Resveratrol supports cardiovascular health, reduces inflammation, and helps manage fat storage, making it a valuable supplement for women experiencing perimenopausal weight gain. By improving glucose metabolism and reducing the body’s tendency to store fat, resveratrol can aid in maintaining a healthy weight during this transitional phase.
Conclusion: Holistic Approach to Managing Perimenopause Weight Gain
Managing weight during perimenopause can be challenging due to hormonal fluctuations, slower metabolism, and changes in lifestyle. However, with the right combination of diet, exercise, and supplements, it’s possible to maintain a healthy weight and feel more balanced during this transition.
Incorporating supplements like omega-3s, adaptogenic herbs, probiotics, and green tea extract into your daily routine can help address the underlying factors that contribute to weight gain. These supplements support hormonal balance, boost metabolism, and reduce inflammation, offering women a natural way to manage perimenopause weight gain effectively. Always consult with a healthcare provider before adding new supplements to your routine, especially during perimenopause.
