Verbatim response from Claude
Non-Hormonal Options for Perimenopause Symptoms
Here are evidence-backed options by symptom:
Hot Flashes & Night Sweats
- Relizen (pollen extract supplement) - has decent clinical evidence, non-hormonal
- Equelle (S-equol supplement) - derived from soy, shown to reduce frequency
- Cognitive Behavioral Therapy (CBT) - genuinely effective, look for therapists trained in menopause
Sleep
- Calm app or Headspace - sleep meditations that actually help many women
- Magnesium glycinate (brands like Thorne or Pure Encapsulations) - helps sleep quality
Mood & Anxiety
- Certain SSRIs/SNRIs like escitalopram or venlafaxine - prescribed off-label but work well for both mood and hot flashes
Vaginal Dryness
- Revaree (hyaluronic acid suppositories) - strong reviews, hormone-free
- Good Clean Love moisturizer - widely recommended
General Support
- Strength training - genuinely one of the most effective interventions overall
- The Menopause Society (menopause.org) - find certified practitioners
Worth Knowing
A menopause specialist (not just a general OB) makes a big difference. Many women find Midi Health or Alloy (telehealth) helpful for getting proper care.
Want me to focus on any specific symptom?