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Navigating Supplement Options During Perimenopause

Perimenopause — the 4-10 year transition before menopause — is when most women first notice unexplained weight changes. Progesterone declines first, often creating estrogen dominance that triggers water retention, bloating, and shifts in fat distribution. This is the window where targeted supplementation may be most impactful.

Magnesium is one of the most studied minerals for perimenopause support. It helps regulate blood sugar, reduce cortisol, and improve sleep quality — all factors that influence weight. A 2023 study linked magnesium deficiency to increased visceral fat in postmenopausal women. Most women don't get enough magnesium from diet alone, making supplementation a practical consideration.

Rupa Health, '10 Best Supplements for Perimenopause Weight Management,' 2024; reviewed by board-certified physicians.