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Writer's pictureShaini Verdon

Best minerals to use during Perimenopause

Perimenopause, the transitional phase leading up to menopause, brings a variety of hormonal changes that can affect your physical and emotional well-being. Supporting your body with the best minerals to use during perimenopause—magnesium, selenium, and zinc—can help alleviate symptoms and promote overall health during this critical phase of life.


Best Minerals to Use During Perimenopause: Nuts & Seeds


Why You Need the Best Minerals During Perimenopause!

As hormone levels fluctuate, your body experiences shifts in energy, sleep, and overall vitality. Minerals play a vital role in maintaining balance and supporting your body’s natural processes. Magnesium, selenium, and zinc are some of the best minerals to use during perimenopause because they directly address many common symptoms, including fatigue, poor sleep, mood swings, and immune health.


Magnesium: The Relaxation Mineral

Magnesium is essential for over 300 biochemical reactions in the body, and its importance increases during perimenopause:

  1. Better Sleep: Magnesium helps regulate neurotransmitters that promote relaxation and better sleep. Many women report disrupted sleep during perimenopause, and magnesium supplementation has shown promising results in improving sleep quality.

  2. Reduced Anxiety: Hormonal fluctuations can heighten anxiety. Magnesium aids in regulating the stress response, promoting calmness.

  3. Bone Health: Magnesium supports bone density, which becomes crucial as estrogen levels drop and the risk of osteoporosis increases.

Natural sources include spinach, nuts, seeds, whole grains, and dark chocolate. Adding these foods to your diet ensures you're getting one of the best minerals to use during perimenopause naturally.


Selenium: The Thyroid Protector

The thyroid is often under stress during perimenopause due to hormonal changes. Selenium is a powerful antioxidant that supports thyroid health and reduces inflammation:

  • Thyroid Regulation: Selenium plays a vital role in thyroid hormone production, which can impact energy levels and metabolism.

  • Immune Support: This mineral strengthens the immune system, helping your body stay resilient during perimenopause.

Top selenium sources include Brazil nuts, eggs, seafood, and sunflower seeds. Just one to two Brazil nuts per day can provide your daily selenium needs.


Zinc: The Hormone Balancer

Zinc is another crucial mineral for women in perimenopause:

  1. Hormonal Support: Zinc is essential for the production and balance of hormones like estrogen and progesterone.

  2. Skin and Hair Health: Zinc promotes collagen production and helps with skin repair, combating the dryness and dullness often experienced during perimenopause.

  3. Immune Function: It bolsters immune response, ensuring your body can fend off illness even as it faces hormonal changes.

Foods high in zinc include pumpkin seeds, legumes, meat, and shellfish. Consuming these regularly helps you reap the benefits of one of the best minerals to use during perimenopause.


How to Incorporate These Minerals into Your Routine

  • Diet: Prioritize foods rich in magnesium, selenium, and zinc. For example, a salad with leafy greens, pumpkin seeds, and a boiled egg can provide a good mix of these minerals.

  • Supplements: If dietary intake isn’t sufficient, supplements can fill the gap. Choose high-quality options and consult with a healthcare provider to avoid overdosing.

  • Lifestyle Adjustments: Stress management and limiting alcohol intake can improve the absorption and effectiveness of these minerals.


The Benefits of the Minerals for Perimenopause

Using these best minerals during perimenopause can help you address common symptoms such as fatigue, poor sleep, anxiety, and hormone imbalance. Magnesium, selenium, and zinc work synergistically to support your physical and mental health, making them essential tools for navigating this life stage with strength and vitality.


With love,

Shaini

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