High Performance Health

The Base Supplements Every Perimenopausal Woman Actually Needs | Dr. Darshan Shah

Dr. Darshan Shah outlines a nutrition framework tailored for perimenopausal women, stressing a Mediterranean‑style eating pattern rich in plant fibers, polyphenols, oily fish, nuts, and olive oil. He argues that balanced macronutrients—fibrous carbs, quality protein, and healthy fats—support gut health and hormonal stability, while noting that extreme regimens like keto or carnivore can serve as short‑term anti‑inflammatory resets before returning to a sustainable Mediterranean diet. Key data points include the recommendation of higher‑carb, fiber‑dense meals for longevity, the variability of protein requirements beyond the popular one‑gram‑per‑pound rule, and the strategic use of keto to lower hemoglobin A1C in metabolic‑compromised patients. Shah also emphasizes that modern food often lacks sufficient micronutrients, making targeted supplementation essential. Among the supplements he personally uses are omega‑3s, magnesium, vitamin D3 + K2, B12, and a proprietary powder called IM8 that delivers a broad spectrum of nutrients without pill burden. He also incorporates nicotinamide riboside (a NAD precursor), urolithin A, and other specialty compounds to support cellular health. The takeaway for clinicians and consumers is a hybrid approach: adopt a Mediterranean baseline, employ short‑term elimination diets when needed, and supplement strategically to bridge nutritional gaps, thereby improving energy, bone density, and metabolic resilience during the perimenopausal transition.