Perimenopause

It tells me something important about you. You care about your health. You’re paying attention. And you don’t want to ignore what your body is trying to tell you.

Perimenopause can feel unsettling. You may not feel “unwell,” but you don’t feel quite like yourself either. And when reports come back “normal,” it can make you question your own experience.

What you are feeling is real. And it deserves understanding — not dismissal.

I am here to help you make sense of what is happening — gently, scientifically, and in a way that supports you without overwhelming you.

And we can navigate this — properly..!

What worked at 25 may not work at 40. Excessive cardio can increase stress load. Musclebuilding becomes protective. Have you adapted your movement routine — or are you still following your old blueprint?

Perimenopause often feels confusing because basic lab reports may appear normal. But this phase is about fluctuation and sensitivity — not absolute deficiency. And the real question becomes: Are you responding to your body’s new needs — or expecting it to function the same way it always has?

You’ve understood what perimenopause is. Now let’s talk solutions. Not trends. Not random supplements. Structured, science-based support.

If your B12 levels are:

Below 200 → deficient
200–300 → borderline
Optimal function → usually 400–700

In deficiency, 1000 mcg daily is commonly used.

We often combine it with:

• Folate
• Vitamin B6

Because methylation matters — especially if homocysteine is elevated. Methylated forms are usually better absorbed.

Daily calcium requirement: 1000–1200 mg total (including diet). If dietary intake is low, supplementation may be adjusted. But calcium alone doesn’t work. Vitamin D3 is essential for absorption. Maintenance: 1000–2000 IU daily. Correction doses are higher — only under
supervision.

Typical dose:
300–400 mg elemental magnesium daily

Type matters:

Glycinate → anxiety, sleep, PMS
Taurate → blood pressure concerns
Threonate → brain fog

Start gradually. Increase based on tolerance.

Target:
1000–2000 mg combined EPA + DHA daily.

Supports:

Inflammation
Mood stability
Cardiovascular health

Food sources first. Supplement if intake is low.

Curcumin:
500–1000 mg daily (with black pepper for absorption)

Resveratrol: 100–200 mg daily.
Green tea, berries, colourful vegetables also support estrogen clearance pathways.

For estrogen clearance:

Magnesium
B-complex
Adequate protein

Protein target:
At least 1 g per kg body weight 1.2 g per kg if strength training For high cortisol patterns: Glycine ~3 g at bedtime may help in some individuals.