Perimenopause Supplements

Evidence-based perimenopause supplements to support your hormones safely

Why perimenopause supplements can help (and why they’re not “one-size-fits-all”)

Perimenopause is a transition, not a diagnosis — and it can show up in dozens of ways: sleep changes, anxiety, heavier or irregular periods, low mood, brain fog, fatigue, weight shifts, bloating, cravings, and new sensitivity to caffeine or alcohol. That’s why perimenopause-supplements shouldn’t be a random shopping list.

The most effective approach is targeted support the systems that are under strain (stress response, blood sugar, digestion, inflammation, detox pathways, and nutrient status), while also addressing root causes like low iron, thyroid issues, low vitamin D, or gut imbalance.

Supplements can be powerful, but they work best when the basics are in place: consistent protein, fibre, omega-3 fats, strength training, and stable blood sugar. Think of supplements as support, not a replacement for foundations.

How to choose perimenopause supplements safely and effectively

How to choose perimenopause supplements safely and effectively

When you’re choosing perimenopause-supplements, quality and “fit” matter more than quantity. Before you add anything new, consider

  • Your symptoms + pattern (sleep + anxiety is a different picture from heavy periods + fatigue)

  • Your cycle stage (still regular vs. irregular vs. long gaps)

  • Your current meds and health history (especially thyroid meds, SSRIs, HRT, anticoagulants)

  • Your digestion (poor absorption can make “good supplements” feel useless)

  • Your labs where appropriate (vitamin D, ferritin/iron, B12, thyroid markers)

If you’re sensitive, start low, introduce one supplement at a time, and give it 2–4 weeks before deciding if it helps.

SUPPLEMENTS | MOVEMENT | MIND  | MEAL PREP | BEAUTY | KITCHEN  ESSENTIALS

Discount Codes:

Healf discount code
10% OFF
NATALIYA69410

Sensate discount code
10% OFF
NATLAN

Biocare discount code
15% OFF
P13093

Haskap berries discount code
20% OFF
NATL20

Perimenopause supplements FAQ

  • The ones I use most often are a high-quality multivitamin for women 40+, magnesium, omega-3, vitamin D3 with K2 and a good probiotic. From there, I add targeted perimenopause supplements for specific symptoms (sleep, mood, hot flashes, digestion) based on your history and lab work.

  • There isn’t one magic pill, but B-vitamins (especially B12 and B6), magnesium and sometimes iron (if you’re low) are key for energy production. I usually combine a good B-complex taken in the morning with magnesium in the evening and always check bloods rather than guessing.

  • Most basic nutrients are safe with HRT, but some herbs for “increasing estrogen” (like high-dose red clover or black cohosh) and high-dose vitamin K may not be suitable for everyone. Always tell your prescriber about any perimenopause supplements you’re taking and avoid mixing multiple “hormone” blends without guidance.

  • Supplements can support hormonal belly and weight gain indirectly by improving sleep, blood-sugar balance, gut health and inflammation. I often use magnesium, omega-3, specific probiotics and sometimes chromium – but they work best alongside balanced meals, movement and nervous-system support, not instead of them.

  • We offer flexible pricing based on project type and complexity. After an initial conversation, we’ll provide a transparent quote with no hidden costs.

  • For menopause joint pain I usually look at omega-3, vitamin D3, magnesium, collagen and sometimes curcumin for inflammation. Creatine for women over 40 can also be helpful alongside strength training, as stronger muscles protect your joints and make everyday movement easier.