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Perimenopause can feel like your body is shifting in ways you didn’t sign up for: night sweats, mood swings, irregular cycles, and that nagging sense that things just aren’t working the way they used to. And while there’s no magic supplement that can “fix” it all (spoiler: anyone who tells you otherwise is selling you pure and utter nonsense), certain nutrients can help support your body through the transition.
Before we dive in, a quick reminder: Supplements are not regulated by the FDA the way medications are. That means quality can vary widely, and health claims may not always be backed by strong science. When possible, choose brands that undergo third-party testing and talk to your provider before adding anything new to your routine.
Perimenopause and menopause can slow digestion, increase bloating, and throw blood sugar out of whack. Fiber helps, like a lot. It supports gut health, can ease constipation, and may help with cholesterol and blood sugar regulation, two things that become more important as estrogen declines.
Try this: Aim for 25–30 grams of fiber a day from food sources like ground flaxseeds, lentils, gluten-free oats, chia seeds, berries and leafy greens. If you’re not getting enough, a gentle supplement like psyllium husks can help.
Try our favorite fiber supplement.
Omega-3s (found in fish oil, algae oil, and flaxseed) may reduce inflammation and support heart and brain health, two major concerns in midlife. Some studies suggest they may also help with mood stability and joint pain, though results are mixed.
Try this: Look for supplements with at least 500–1,000 mg of combined EPA and DHA per day, ideally from a reputable brand tested for purity.
Try our favorite Omega-3 supplement.
This underrated mineral plays a role in over 300 biochemical reactions in the body, including those tied to sleep, mood, and muscle relaxation. Some women find magnesium helps with anxiety, sleep disruptions, and even menstrual migraines during perimenopause.
Try this: Magnesium glycinate (great for everyone) or citrate (if you struggle with constipation) both typically better tolerated than oxide. Start low (100–200 mg) and increase gradually if needed (you may need up to 400-600 mg to feel the effect).
Try our favorite Magnesium supplement
Flaxseed is a plant-based source of omega-3s and lignans, compounds that may mimic estrogenic properties. They are known to support heart health, improve digestion, and potentially aid in weight management and blood sugar control. Additionally, flax seeds may have hormonal and anti-inflammatory effects.
Some small studies suggest flaxseed may help with hot flashes and vaginal dryness, though the evidence is far from conclusive. Either way, flaxseeds are high in fiber and a great add-on to your morning routine. Make sure you consume them ground to get all the benefits.
Try this: Add 1-2 tablespoons of ground flaxseed into our favorite smoothie recipe.
As estrogen declines, bone density takes a hit. In fact, Studies have shown that up to 20% of total bone loss may occur during the menopausal transitional period. Calcium is essential for bone health, especially if you’re not getting enough from food. But more isn’t always better, too much calcium from supplements may increase the risk of kidney stones or cardiovascular issues.
Try this: Aim for 1,000–1,200 mg daily from food first, think dairy (from grass-fed cows or from goats or sheep for easier digestion), leafy greens, fortified plant milks, and supplement only to fill in the gaps.
Once reserved for bro body-builders, creatine is now gaining traction with mid-life women. It preserves lean muscle (crucial for resting-metabolic rate), supports bone density, and may even sharpen cognition when paired with strength training. Estrogen decline in perimenopause and menopause makes it harder to maintain muscle mass. Therefore, adding creating to your daily routine
may give workouts, and recovery, a noticeable bump. Bam!
Try this: Mix 5 g of creatine monohydrate powder into water or a protein shake once daily.
Try our favorite creatine powder.
This adaptogenic herb has a long Ayurvedic history for balancing stress hormones, promoting better sleep, and easing anxious mood, all pain points in perimenopause.
Try this: Ashwagandha is available in various forms, including capsules, powders, and tinctures, allowing for flexible ways to incorporate it into daily routines. The appropriate usage can vary depending on the form and concentration of the product. Therefore, it’s essential to follow manufacturer guidelines or consult with a healthcare provider for personalized advice.
Try our favorite ashwagandha supplement.
Dipping estrogen can accelerate bone loss, making vitamin D a non-negotiable for calcium absorption and muscle function. Adequate levels are also linked to immune health and mood stability…bonus points during gray-sky seasons.
Try this: Most adults need 1,000–2,000 IU of vitamin D daily. Pair with magnesium for best absorption.
Try our favorite vitamin D supplement.
Collagen production naturally declines after 40, contributing to creaky joints and skin that’s a little less springy. Hydrolyzed collagen peptides provide the specific amino acids (glycine, proline, hydroxyproline) your body needs to rebuild connective tissue.
Try this: Stir 10 g (about one scoop) of unflavored collagen peptides into coffee, tea, or a smoothie daily.
Try our favorite collagen peptide.
Supplements can support your perimenopause journey, but they’re just one piece of the puzzle. Quality matters, consistency matters, and so does managing your expectations. No capsule can replace sleep, stress management, movement, the right nutrition or good medical care. But the right nutrients, added thoughtfully, can help your body function a little more smoothly as the hormones do their thing.
As always, check in with your provider before starting anything new.
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