Perimenopause can feel like a roller coaster- one day you’re full of energy, the next you’re navigating brain fog, hot flashes, or mood swings. Nutrition can’t fix everything, but it can absolutely help you feel more grounded and balanced.
Here are five nutrients I prioritize with my clients in perimenopause:
1.Calcium
Your bones begin to lose density faster during this time. Calcium helps protect them.
Found in: fortified milks & plant milks, tahini, almonds, collard greens, tofu (if tolerated)
2. Magnesium
Calms the nervous system and support sleep- two major menopause challenges.
Found in: spinach, pumpkin seeds, oats, dark chocolate, legumes, banana
3. Omega-3 fatty acids
Help manage inflammation, support brain function, and ease mood swings.
Found in: flaxseeds, walnuts, chia seeds, algae oil, avocados
4. B Vitamins (especially B5, B12, Folate)
Support mood, brain function, and energy metabolism
Found in: lentils, nutritional yeast, whole grains, eggs, leafy greens
5. Phytoestrogens
Plants compounds that may help balance hormones naturally.
Found in: flaxseeds, soy products, chickpeas, berries
Pro tip: Eating well during perimenopause isn’t about restriction- it’s about nourishment. Think color, fiber, and balance.
