Top 5 Supplements for Perimenopause Symptoms

This is the most powerful chapter of your life. With a few mindful lifestyle shifts, you can take charge of your health and fully embrace this vibrant new phase.

Thriving Through the Shift: 5 Game-Changing Supplements for Perimenopause

Perimenopause isn’t an ending — it’s a powerful transition into a new chapter. Yes, the hormonal rollercoaster can bring hot flashes, mood swings, sleep changes, and brain fog, but it’s also a chance to reconnect with your body and give it what it truly needs.

The good news? With the right lifestyle tweaks and support, you can feel grounded, balanced, and even better than before. Here are 5 supplements that can make a real difference during this phase — all backed by research and recommended by women who’ve been there.

1. Magnesium

Why it helps: Magnesium supports better sleep, eases anxiety, calms muscle tension, and can reduce headaches — all common perimenopausal symptoms. It also plays a key role in regulating mood and supporting bone health.

Best form: Look for magnesium glycinate or magnesium citrate for optimal absorption without digestive upset.

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2. Vitamin D3 + K2

Why it helps: These two vitamins work together to support bone density (crucial as estrogen declines), improve mood, and regulate immune function. Many women are deficient in Vitamin D, especially those spending lots of time indoors.

Top tip: Get your levels checked and aim for 15–20 minutes of sun exposure daily where possible.

Eat as many natural sources of Vitamin D as possible

3. Omega-3 Fatty Acids (EPA & DHA)

Why it helps: Omega-3s are anti-inflammatory and support brain health, joint mobility, and hormone production. They may also ease mood swings and help manage perimenopausal weight changes.

Sources: Wild fish oils or high-quality algae-based supplements for a plant-based option.

Omega-3s help reduce inflammation, balance hormones, and support brain health — especially perimenopause.

4. Ashwagandha

Why it helps: This adaptogenic herb helps the body manage stress, balance cortisol, and improve energy levels. Many women notice improved sleep, mood, and overall resilience with regular use.

Note: Start slow and choose a high-quality, standardized extract.

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5. Vitamin B Complex

Why it helps: B vitamins play a vital role in energy production, mood stability, and hormone metabolism. They also support brain clarity and nervous system health — especially important when brain fog and fatigue strike.

Look for: A balanced complex with B6, B12 (methylated), and folate (not folic acid).

The Bottom Line:

Perimenopause doesn’t have to be overwhelming. With the right nutritional support, you can feel more grounded and in tune with your body. Always speak to a healthcare provider before starting new supplements — but know that your symptoms are valid, and there are real, natural ways to feel better.

Here’s to feeling empowered and supported every step of the way. 💛