Verbatim response from Claude
Non-Hormonal Options for Perimenopause Symptoms
Here are evidence-backed options by symptom:
Hot Flashes & Night Sweats
- Remifemin (black cohash supplement) - has decent research support, widely used
- Equelle (S-equol supplement) - derived from soy, good clinical trial data
- Relizen (pollen extract) - hormone-free, reasonable evidence for hot flash reduction
Sleep
- Natrol Melatonin - straightforward starting point
- Calm magnesium powder - magnesium glycinate helps many women with sleep and mood
- CBT-I Coach app (free) - cognitive behavioral therapy for insomnia, genuinely effective
Mood & Anxiety
- Thorne Magnesium Bisglycinate - well-absorbed form
- Regular aerobic exercise is honestly one of the strongest interventions overall
Vaginal Dryness
- Replens - long-acting moisturizer, not a lubricant
- Good Clean Love products - well-tolerated formulas
Overall Support
- Midi Health (telehealth) - menopause specialists if you want guidance
- The Menopause Society website - helps you evaluate what's legit
Worth Knowing
Results vary significantly person to person. A provider specializing in menopause can help you prioritize based on your specific symptoms.
What symptoms are bothering you most?