Must Have Supplements For Back Pain And Perimenopause
Struggling with back pain and perimenopause and wondering if you should be taking supplements to support you on your health journey?
You’re not alone! This is a question I get all the time! Back and joint pain are a common symptom in perimenopause.
Just last week, I ended up with horrible back pain. I got a massage, chiropractic adjustment, and acupuncture. None of these healing modalities took the edge off my pain.
I had run out of some of my favorite supplements that I use for back pain and perimenopause. I placed another order immediately.
Within two days of taking them, I finally started feeling some pain relief. Each subsequent day, I felt better! Targeted supplementation is an important part of my perimenopause journey.
There are so many options and information out there when it comes to supplements, it can be hard to know exactly which supplements you should be taking (if any!).
First let me start by saying that it’s always a good idea to work with a practitioner when choosing supplements to ensure that the supplement and dosage is right for you and that there are no contraindications.
Having said that, there are definitely a few supplements I generally recommend for back pain and perimenopause that will help you reduce inflammation, have less pain, and be able to do the activities you love.
In this blog post, we’ll explore my top 3 supplements that can help with your back pain and perimenopause and support your overall well-being!
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Supplement 1: Omega-3 Essential Fatty Acids
The first essential supplement I always recommend for back pain and perimenopause is omega-3 essential fatty acids.
Omega-3 essential fatty acids are known for their ability to reduce inflammation and help reduce pain throughout the body.
This is important because as hormones fluctuate during perimenopause, in particular when estrogen levels decrease, women lose the protective benefits of estrogen. As a result inflammation increases and joints can swell and become painful.
Here are some more reasons why omega-3 essential fatty acids will be helpful for your back pain and perimenopause journey:
Brain Health - Depressed mood or anxiety are common symptoms of perimenopause, especially when you are in pain! Essential fatty acids may help with depressed moods by supporting brain health and reducing inflammation.
Cardiovascular Health - Women in midlife have an increased risk for cardiovascular events. This is in part to the reduction of the protective benefits of estrogen. Essential fatty acids are beneficial for cardiovascular health because of their ability to reduce inflammation and balance lipids.
Immune Health - Essential fatty acids also play a role in your immune system. They can strengthen the cell wall, decrease inflammation, and can help with immune activation.
One thing you might be wondering is how much essential fatty acids you should take on a daily basis.
My recommended dosage of omega-3 essential fatty acids for back pain and perimenopause is 1,000 mg, three times per day. Keep in mind, however, that it's always best to consult with a practitioner to determine the optimal amount for your individual needs.
My favorite essential fatty acids brand is Biomega-1000 by Biotics because it is a potent dose of essential fatty acids that offers a therapeutic dose to reduce inflammation. Learn more and purchase here.
Essential fatty acids have tremendously helped my client Lindsay. Before working with me she was struggling with weight gain, sleep issues, and joint pain in her hands.
After working with me she reported, “My hands never hurt anymore! I have lost 10 pounds and feel much less inflamed.”
In addition to improving her gut health, blood sugar handling, and thyroid issues with nutrition and lifestyle factors. We also included Biomega-1000 as part of her protocol to reduce her inflammation and support her hypothalamic-pituitary (HP) axis.
Supplement 2: Vitamin D3 & K2
Another important supplement to consider for back pain and perimenopause is Vitamin D3 & K2.
Vitamin D3 & K2 are fat soluble vitamins that can benefit your bone, heart, and immune health.
It is important to take Vitamin D3 with K2 because Vitamin D3 helps your body absorb more calcium, while K2 ensures that the extra calcium is transported to your bones and teeth rather than your arteries.
Here are some more reasons why Vitamin D3 and K2 will be helpful for your back pain and perimenopause:
Bone Health - Vitamin D3 and K2 are important for bone health. It helps the body absorb calcium which is a component of strong bones and helps prevent osteoporosis.
Joint Pain - Vitamin D deficiency is common in those with joint pain and swelling of the joints.
Chronic Pain - Vitamin D deficiency is associated with chronic low back pain. A study found that low back pain severity increased in people deficient in Vitamin D.
Vitamin D3 and K2 are one of my favorite supplements to recommend because having adequate levels of Vitamin D are not just important for back pain, but also bone health, immune strength, thyroid function and more.
Before supplementing with Vitamin D3, I recommend checking Vitamin D levels via bloodwork and discussing with your healthcare provider whether Vitamin D supplementation is right for you.
The typical dosage for Vitamin D3 is 5,000 IU. When taking Vitamin D3 it's essential to follow the instructions on the label or consult with a practitioner if you’re unsure how much to take.
My favorite Vitamin D3 & K2 brand is Vitamin D Supreme by Designs for Health because it has adequate doses of both Vitamin D3 and K2 in a single dose. Learn more and purchase here.
Supplement 3: Magnesium
The last valuable supplement to consider taking for back pain and perimenopause is magnesium.
We used to be able to get enough magnesium from our food sources. With soil degradation it is now difficult to get adequate magnesium from diet alone. Therefore, I recommend a nutrient dense diet and magnesium supplementation.
Magnesium is known as a natural tranquilizer. It relaxes both skeletal and smooth muscle.
Magnesium is a mineral that can help with bone health, muscle relaxation, and improved joint mobility and flexibility.
This can lead to stronger bones, less pain, and more fluid joints.
My client Tracy saw great results with adding magnesium to her supplement protocol. She was having trouble sleeping, had aches and pains, and muscle cramps. We worked on her hydration and also included magnesium. She reported having less pains and improved sleep!
Here are some more reasons why magnesium will be helpful for your back pain and perimenopause:
Reduces Pain - Magnesium may alleviate pain. It is a mineral that is important for cellular reactions, bone structure, and nerve impulses.
Supports Bone Health - Magnesium can promote bone development and mineralization. Magnesium helps your body use calcium and Vitamin D.
Improves Sleep - Magnesium helps with sleep because it relaxes muscles and helps regulate your circadian rhythm.
The recommended dosage for magnesium varies depending on individual factors but should not exceed 500mg.
You might be noticing a pattern that it’s alway good idea to consult with a practitioner to determine the appropriate amount for you, and magnesium is no different!
My favorite magnesium brand is Jigsaw MagSRT because it is a time-release magnesium supplement that is easy on your digestion and easily absorbed. Learn more and purchase here.
When it comes to back pain and perimenopause, supplements can definitely play a positive role.
But while essential fatty acids, Vitamin D3 and K2, and magnesium are amazing options and can help with inflammation, bone health, joint motility, sleep, and more, supplements are just that: options to help ‘supplement’ your diet and lifestyle.
Supplements should never replace or take priority over a nutrient-dense, balanced diet, or healthy lifestyle habits!
If you need more support on your perimenopause journey, join me inside Nourish and Flourish, my 5 month one-one signature program to help you say goodbye to frustrating perimenopause symptoms and hello to vibrant energy!
Click the button to book a free 30 minute consult call, so we can start getting clarity on your perimenopause journey today!