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Entering Perimenopause? RDs Say These 10 Supplements Might Help

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Updated on June 12, 2025
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Navigating perimenopause can feel like a roller coaster. One moment, you’re fine, and the next, you’re dealing with night sweats, mood swings, and brain fog that just won’t quit. “Perimenopause is the transitional phase before menopause when hormone levels, particularly estrogen and progesterone, start fluctuating,” explains Megan Meyer, PhD, a science communication consultant based in Durham, North Carolina. “This can lead to a wide range of symptoms, including fatigue, hot flashes, sleep disturbances, mood changes, low libido, irregular periods, and even changes in metabolism.”

 For many women, perimenopause can be a time of confusion and frustration, as these shifts can affect everything from energy levels to emotional well-being.
The good news? You don’t have to just power through it. While lifestyle changes like diet, exercise, and stress management can play a crucial role in easing perimenopause symptoms, supplements may also be a valuable tool in helping your body adapt.

 The right nutrients can make a real difference, from magnesium and B vitamins for energy and mood support to calcium and vitamin D to help maintain strong bones. But with so many options on the market, how do you know what’s actually effective?

That’s where we come in. With a review team of seven experts, our goal was to cut through the noise and provide science-backed insights on supplements to support women through perimenopause. Whether you’re looking for ways to improve sleep, manage stress, or just meet nutritional gaps, we’re here to guide you with expert advice and honest reviews. Because every woman’s journey is unique, finding the right support shouldn’t feel like guesswork.

Our Top Picks for the Best Supplements to Support Women in Perimenopause

When to Consult Your Doctor

While perimenopause is a natural transition, there are times when it’s important to consult a doctor to ensure that other underlying health issues are not the cause of your symptoms. A qualified healthcare provider can also work with you to explore various treatment options that best support your lifestyle and well-being. Seeking medical advice is especially important in the following situations:

  • Severe or sudden changes in your menstrual cycle, such as very heavy bleeding, bleeding between periods, or cycles shorter than 21 days
  • Extreme mood swings, anxiety, or depression that interferes with daily life
  • Persistent sleep disturbances that don’t improve with lifestyle changes or supplements
  • Unexplained weight gain or difficulty managing weight, despite a healthy diet and exercise
  • Severe hot flashes or night sweats that disrupt sleep and daily activities
  • Heart palpitations, dizziness, or chest pain that could indicate a more serious issue
  • Bone pain or frequent fractures, which could be signs of decreasing bone density
  • Urinary incontinence, frequent urinary tract infections, or vaginal discomfort that affects daily comfort and health

If any of these symptoms arise, a doctor can help determine whether they are related to perimenopause or another condition that may require medical intervention.

Best Multivitamin

MegaFood Women’s 40+ Advanced Multivitamin

$30.99 at Amazon
Buy on Amazon $30.99

Pros

  • Third-party tested
  • Free of the top nine food allergens
  • Non-GMO, kosher, vegan, certified organic, and gluten-free
  • Wide range of nutrients within safe and effective limits

Cons

  • Lacks calcium and magnesium

Key Specs

  • Notable ingredients: Iron, choline, zinc, and vitamin D
  • Dietary considerations: Organic, gluten-free, kosher, and vegan
  • Form: Tablet
  • Serving size: Two tablets daily with food
  • Third-party tested: Yes
MegaFood Women’s 40+ Advanced Multivitamin provides nearly the full spectrum of essential nutrients, with the exception of calcium and magnesium, making it our top multivitamin pick. Larger minerals — particularly calcium and iron — can temporarily compete for absorption, so manufacturers carefully consider their inclusion in multivitamin formulations.

We make note of calcium specifically, since “perimenopausal women are at risk of calcium inadequacy as calcium requirements increase as women age,” as Meyer notes. In fact, The Menopause Society recommends high-quality calcium supplements for those unable to consume enough dietary calcium.

The nutrients included in this multivitamin are within safe and effective limits, considering daily recommendations. Notably, MegaFood Women’s 40+ Advanced Multivitamin includes choline, an essential nutrient for brain health.

MegaFood Women’s 40+ Advanced Multivitamin is third-party tested and free of the top nine food allergens. It is also non-GMO, kosher, vegan, certified organic, and gluten-free.

Best Calcium

Thorne Calcium

$26 at Walmart
$22Now -18% Off
Buy on Walmart $26

Pros

  • Third-party tested
  • Free of gluten, dairy, and soy
  • Chelated minerals to aid in absorption
  • Recommended dosage provides 40 to 50 percent of daily calcium needs

Cons

  • Excess calcium can lead to other health concerns

Key Specs

  • Notable ingredient: Calcium
  • Dietary considerations: Free of gluten, dairy, and soy
  • Form: Capsules
  • Serving size: One capsule, two times daily
  • Third-party tested: Yes
During perimenopause, a woman’s calcium needs are crucial for bone health. A balanced diet with calcium-rich foods such as milk, cheese, yogurt, dark leafy greens, and fortified foods can help you meet the daily recommendation of 1,000 to 1,200 milligrams.

 However, not everyone is able to meet that daily requirement from food alone. This is where a high-quality calcium supplement may be helpful. Thorne Calcium is our top pick.
Thorne provides a chelated form of calcium (dicalcium malate). “The malate form of calcium is known to be more concentrated and better absorbed, when compared to other calcium forms (such as calcium carbonate),” Meyer notes.

This product provides 250 milligrams of calcium per capsule, is third-party tested, NSF certified, and free of gluten, dairy, and soy.

It is important to only take additional calcium if you are not meeting your daily requirement from food. Sustained high intakes of calcium supplementation may increase the risk of cardiovascular disease. Be sure to work with a qualified healthcare provider to determine if calcium supplementation is right for you, and at what amount daily.

Best Vitamin D

NatureWise Vitamin D3 + K2

$10.99 at Amazon
Buy on Amazon $10.99

Pros

  • Third-party tested
  • Non-GMO
  • Free of dairy, egg, gluten, nuts, fish, shellfish, and soy
  • D3 plus K2 for improved absorption
  • Budget-friendly

Cons

  • Contains tree nuts (coconut)

Key Specs

  • Notable ingredient: Vitamin D3
  • Dietary considerations: Free of gluten, dairy, egg, fish, and soy
  • Form: Softgel
  • Serving size: One softgel daily
  • Third-party tested: Yes
Vitamin D is essential for bone health, and maintaining adequate levels of it becomes even more crucial during perimenopause when declining estrogen increases the risk of osteoporosis.

 Our top pick in this category is NatureWise Vitamin D3 + K2, a supplement combination designed to support bone strength.
“Vitamin D deficiency is common,” says Alyssa Pacheco, RD, of The PCOS Nutritionist. “Since calcium and vitamin D are both critical for bone health, I often recommend checking serum vitamin D levels in my perimenopausal clients. Calcium helps maintain bone density, while vitamin D enhances calcium absorption.” Vitamin K2 further supports this process by directing calcium to the bones, making this supplement a powerful tool for bone health.

NatureWise Vitamin D3 is third-party tested, non-GMO, and free of dairy, egg, gluten, fish, and soy. As an added bonus, the formula is budget-friendly, with a total price of $10.99, or $0.37 per softgel.

Best Magnesium

Pure Encapsulations Magnesium Glycinate

$26 at Amazon
Buy on Amazon $26

Pros

  • Third-party tested
  • Bioavailable form of magnesium
  • Vegan and non-GMO
  • Free of gluten, dairy, and soy

Cons

  • May require multiple doses to reach desired magnesium dose

Key Specs

  • Notable ingredient: Magnesium glycinate
  • Dietary considerations: Vegan and free of gluten, dairy, and soy
  • Form: Capsule
  • Serving size: One to four capsules daily
  • Third-party tested: Yes
Our top pick for magnesium is Pure Encapsulations Magnesium Glycinate. This highly bioavailable form of magnesium is gentler on the stomach than other forms of magnesium.

“Women tend to fall short on magnesium intake, especially as we age,” according to Pacheco.

 “Magnesium glycinate is found to support bone health, muscle function, nerve transmission, mood, and sleep quality, making it an important nutrient in perimenopause.” It also helps regulate blood sugar levels and boost cellular energy.

Pure Encapsulations Magnesium Glycinate provides 120 milligrams per capsule, or 29 percent of the daily value of magnesium.

 However, if you require more than that amount to meet your daily needs, you may need to take multiple capsules per day. The capsules are vegan, free of gluten, dairy, and soy, and third-party tested for heavy metals and contaminants.

Best Omega-3

NOW Foods Krill 1000

$33.68 at Walmart
$59.99Now 44% Off
Buy on Walmart $33.68

Pros

  • Third-party tested
  • Non-GMO
  • Free of dairy, egg, gluten, and soy
  • One per day dose is sufficient for most

Cons

  • High price point

Key Specs

  • Notable ingredients: Omega-3 fatty acids (EPA and DHA)
  • Dietary considerations: Non-GMO and free of dairy, gluten, egg, and soy
  • Form: Softgel
  • Serving size: One to four softgels daily, as recommended by a healthcare provider
  • Third-party tested: Yes
Omega-3 fatty acids offer several benefits for women going through perimenopause. These essential fats, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), can help reduce inflammation, support heart health, and improve mood stability — common concerns during this stage of life.

 Omega-3s may also ease symptoms such as hot flashes and night sweats, support cognitive function, and contribute to healthier skin and joints, which can be affected by declining estrogen levels.

 Incorporating omega-3s into a perimenopausal wellness routine may help promote overall balance and well-being.

NOW Foods Krill 1000 is our top pick for best omega-3 supplement. “This supplement is made with Aker BioMarine’s Neptune Krill Oil,” notes women’s health expert Lauren Manaker, RDN. “NOW’s krill oil is sustainably sourced from Antarctica and is a fish oil alternative, supplying the essential omega-3 fatty acids (EPA and DHA). I like this supplement, as it’s a multi-nutrient comprising omega-3s, phospholipids, choline, and astaxanthin.”

NOW supplements undergo third-party testing to ensure that what’s on the label is the same as what’s in the bottle — so there are no surprises here. This formula is non-GMO and free of dairy, egg, gluten, and soy. Note that this supplement is priced higher than many other options on this list. If you require more than one softgel per day to meet your needs, as recommended by a healthcare provider, the cost can add up.

Best Collagen

Vital Proteins Collagen Peptides Advanced

$42.99 at Walmart
Buy on Walmart $42.99

Pros

  • Third-party tested
  • 20 grams of collagen per serving
  • New features recently added to the formula for added benefits
  • Free of dairy, gluten, and artificial sweeteners

Cons

  • Not suitable for vegans or vegetarians

Key Specs

  • Notable ingredients: Types I and III collagen, hyaluronic acid, vitamin C
  • Dietary considerations: Free of gluten and dairy
  • Form: Powder
  • Serving size: One scoop daily
  • Third-party tested: Yes
“During the life stages of peri- and postmenopause, higher protein intake is often recommended to combat the increased risk of muscle loss and to support bone health,” says Jamie Adams, RDN, a women’s health dietitian and the founder and owner of Well Nourished Mamas. “A collagen supplement can help boost overall protein intake throughout your day.”

 That’s why the upgraded Vital Proteins Collagen Peptides Advanced is our top choice for a versatile collagen supplement. This new version includes hyaluronic acid and vitamin C, along with 20 grams of grass-fed, pasture-raised bovine types I and III collagen peptides. In fact, Adams regularly enjoys a scoop of Vital Proteins Collagen Peptides Advanced mixed in with her morning tea “for an added protein boost.”
This updated version of Vital Proteins’ classic collagen includes added hyaluronic acid and vitamin C to enhance collagen absorption and hydration. Types I and III collagen peptides may help support skin elasticity, joint health, and bone density.

 Hyaluronic acid can help retain skin moisture and lubricate joints, while vitamin C can enhance collagen synthesis and provide antioxidant support to reduce inflammation.

Vital Proteins Collagen Peptides Advanced is third-party tested to confirm its purity. The formula mixes easily into hot and cold liquids without clumping. It’s also dairy-free and gluten-free. It’s important to note that collagen is derived from animal sources (grass-fed, pasture-raised cows in this case), so it isn’t suitable for vegans or vegetarians. However, for others looking for a high-quality, easy-to-add option to boost their protein intake during their perimenopausal journey, Vital Proteins Collagen Peptides Advanced is a top choice.

Best Probiotic

Culturelle Women’s 4-in-1 Protection Capsules

$27.27 at Walmart
$24.98Now -9% Off
Buy on Walmart $27.27

Pros

  • Third-party tested
  • Prebiotic and probiotic blend
  • Contains five specific probiotic strains that have been clinically studied
  • Free of dairy, eggs, gluten, soy, peanuts, and tree nuts
  • Non-GMO and vegetarian

Cons

  • May experience gas or bloating upon starting this supplement

Key Specs

  • Notable ingredients: Probiotics and prebiotics
  • Dietary considerations: Vegetarian and free of dairy, eggs, gluten, soy, peanuts, and tree nuts
  • Form: Capsule
  • Serving size: One capsule daily
  • Third-party tested: Yes

Culturelle Women’s 4-in-1 Protection Capsules contains five research-studied probiotic strains to support women’s vaginal, urinary, digestive, and immune health, making it our top probiotic pick.

The colony-forming unit (CFU) count of a probiotic is a measure of its potency. Probiotic potency may range from one billion to 200 billion CFUs.

 This formula contains a blend of five specific strains, totaling 15 billion CFUs. The probiotic blend includes Lactobacillus crispatus, which has been shown to reduce vaginal itching, irritation, and discharge and is associated with fewer abnormal Pap smears.

 Lab studies have also shown that lactobacillus strains, including Lactobacillus gasseri and Lactobacillus crispatus (both in this formula), have a strong antibacterial effect, suggesting that the lactobacillus strains may offer protection against urinary tract infections, which occur in 1 in 3 women at some point in their lives. However, further studies need to be done to be certain.

Culturelle Women’s 4-in-1 Protection Capsules also include 15 milligrams of a prebiotic blend, which not all probiotic supplements offer. Prebiotics are beneficial dietary fibers that feed and support the growth of probiotic bacteria, improving overall effectiveness and gut health.

 Keep in mind that prebiotics can occasionally cause bloating or mild abdominal discomfort in some people.

Culturelle probiotics have been used in multiple clinical studies, and NSF International regularly audits the company’s processes to ensure quality and purity. The formula is non-GMO, vegetarian, and free of dairy, eggs, gluten, soy, peanuts, and tree nuts.

Best Fiber

Organic India Whole Husk Psyllium

$17.97 at Amazon
Buy on Amazon $17.97

Pros

  • Organic and non-GMO
  • Vegan
  • Natural prebiotic to support gut health
  • Helps meet recommended daily fiber intake
  • Clinically shown to support heart health and cholesterol levels

Cons

  • May cause bloating, gas, or abdominal discomfort

Key Specs

  • Notable ingredient: Whole husk psyllium fiber
  • Dietary considerations: Organic, gluten-free, vegan
  • Form: Powder
  • Serving size: 1 tablespoon, one or two times daily
  • Third-party tested: Yes
For women who find it challenging to reach the recommended daily fiber intake of 25 to 30 grams, a fiber supplement can be a helpful addition.

 In these cases, our top fiber supplement choice is Organic India Whole Husk Psyllium.
“During perimenopause, hormonal changes can lead to constipation and elevated cholesterol levels,” notes Julie Pace, RDN, owner of Core Nutrition Health and Wellness.

 “I often recommend Organic India Psyllium Whole Husk as a fiber supplement. It’s USDA-certified organic, offers soluble and insoluble fiber, and has a low level of lead compared to other fiber supplements.”
Getting enough fiber can provide various benefits during perimenopause, from supporting digestion and stabilizing blood sugar to promoting weight management and heart health. Fiber also serves as a prebiotic, feeding beneficial gut bacteria that play a key role in hormonal balance and overall well-being.

Organic India is organic, Non-GMO Project verified, and vegan. Simply mix 1 tablespoon into water, smoothies, or your beverage of choice for an added 4 grams of fiber.

However, you should note that adding fiber to your diet can cause bloating, gas, or abdominal discomfort.

 It is recommended that you start with half a serving and increase gradually over time, as tolerated.

Best for Sleep Support

Pure Encapsulations Best-Rest Formula

$35.60 at Amazon
Buy on Amazon $35.60

Pros

  • Third-party tested
  • Contains ingredients for sleep and relaxation
  • Vegan and non-GMO
  • Free of gluten, soy, and dairy

Cons

  • Contains melatonin, which some do not tolerate well

Key Specs

  • Notable ingredients: Melatonin, valerian root, chamomile, L-theanine, GABA
  • Dietary considerations: Vegan and free of gluten, dairy, and soy
  • Form: Capsules
  • Serving size: Two capsules before bed
  • Third-party tested: Yes
Perimenopause is frequently linked to sleep disturbances, which can be caused by hormonal fluctuations, hot flashes, night sweats, and shifts in mood or anxiety.

 With a blend of herbs and nutrients shown to promote sleep and relaxation, Pure Encapsulations Best-Rest Formula wins as our top pick for those who struggle with getting a good night’s sleep.
This product features a combination of key nutrients and calming herbs to support restful sleep. It includes melatonin, a naturally occurring hormone that helps regulate the sleep-wake cycle, as well as gamma-aminobutyric acid (GABA), a neurotransmitter known to ease anxiety and promote relaxation.

 L-theanine, an amino acid, further supports a calm mind by enhancing GABA levels.

 The formula also includes valerian root and chamomile, two traditional herbs shown to improve sleep quality by encouraging relaxation.

Pure Encapsulations Best-Rest Formula is third-party tested to ensure purity and quality. It is non-GMO, vegan, and free of gluten, dairy, and soy.

It is important to note that while short-term use of melatonin supplements appears to be safe for most people, information on the long-term safety of supplementing with melatonin is still lacking. Some potential side effects of melatonin include headaches, dizziness, nausea, and sleepiness.

 Be sure to stop taking the supplement and speak with a healthcare provider if you are experiencing any of these concerns.

Best for Stress Support

Integrative Therapeutics Cortisol Manager

$25.75 at Amazon
Buy on Amazon $25.75

Pros

  • Third-party tested
  • Includes specific ingredients for stress support
  • Vegan and vegetarian
  • Gluten and dairy-free

Cons

  • Contains herbs that may interact with certain medications

Key Specs

  • Notable ingredients: L-theanine, magnolia bark, ashwagandha, phosphatidylserine
  • Dietary considerations: Vegan and free of dairy and gluten
  • Form: Tablet
  • Serving size: Two tablets daily
  • Third-party tested: Yes

Integrative Therapeutics Cortisol Manager is our top pick for stress support. Its ashwagandha is complemented by a blend of extra nutrients and botanicals, including L-theanine, phosphatidylserine, and magnolia bark. This formula is designed to offer a comprehensive approach to stress relief and relaxation.

This product uses a patented form of ashwagandha called Sensoril. Ashwagandha has shown promise in reducing cortisol levels and stress levels, compared with a placebo.

 Another key ingredient, L-theanine, has been shown to help with stress reduction and may also improve sleep quality and cognitive function.

 Phosphatidylserine may contribute to enhanced mental clarity.

Integrative Therapeutics Cortisol Manager is gluten-free and dairy-free. Every batch is third-party tested for quality and purity. The ashwagandha in this product is included as part of a proprietary blend with L-theanine, so the exact amount of each ingredient isn’t disclosed. While that limits transparency, the use of evidence-based, natural ingredients still makes it a compelling option for those seeking stress support. However, as with any herbal or botanical formula, it’s important to use caution, especially if you’re taking other medications, as interactions may occur.

Comparison Table

Best
Notable Ingredients
Form
Third-Party Tested
MegaFood Women’s 40+ Advanced Multivitamin
Multivitamin
Iron, choline, zinc, and vitamin D
Tablet
Yes
Buy Now $30.99
Thorne Calcium
Calcium
Calcium
Capsule
Yes
Buy Now $26
NatureWise Vitamin D3 + K2
Vitamin D
Vitamin D3
Softgel
Yes
Buy Now $10.99
Pure Encapsulations Magnesium Glycinate
Magnesium
Magnesium glycinate
Capsule
Yes
Buy Now $26
NOW Foods Krill 1000
Omega-3
Omega-3 fatty acids (EPA and DHA)
Softgel
Yes
Buy Now $33.68
Vital Proteins Collagen Peptides Advanced
Collagen
Types I and III collagen, hyaluronic acid, vitamin C
Powder
Yes
Buy Now $42.99
Culturelle Women’s 4-in-1 Protection Capsules
Probiotic
Probiotics and prebiotics
Capsule
Yes
Buy Now $27.27
Organic India Whole Husk Psyllium
Fiber
Whole husk psyllium fiber
Powder
Yes
Buy Now $17.97
Pure Encapsulations Best-Rest Formula
Sleep support
Melatonin, valerian root, chamomile, L-theanine, GABA
Capsule
Yes
Buy Now $35.60
Integrative Therapeutics Cortisol Manager
Stress support
L-theanine, magnolia bark, ashwagandha, phosphatidylserine
Tablet
Yes
Buy Now $25.75

Other Noteworthy Supplements We Reviewed

Garden of Life offers Raw Probiotics for Women, with prices starting at $47.99 for a bottle of 90 vegetarian capsules. When we reviewed it, we liked that it is specifically designed to support a diverse and balanced microbiome, with 85 billion CFUs and more than 30 probiotic strains. “Supporting a balanced gut may help ease certain perimenopausal symptoms tied to inflammation and stress, emphasizing gut health’s crucial role in managing hormonal shifts,” says Bess Berger, RDN, founder of Nutrition by Bess.

 However, it ultimately didn’t make our list due to its serving size — taking three capsules per day may be too much for some — as well as its added nutrients. On its own, as part of a well-balanced diet, this wouldn’t be as much of a concern. But when combined with a multivitamin or other supplements, it could potentially push a person’s nutrient intake beyond the recommended levels. For more about Garden of Life Raw Probiotics for Women, visit gardenoflife.com.
Tru Niagen offers Tru Niagen 300 milligrams, with prices starting at $49 for 30 vegetarian capsules. When we reviewed it, we liked that it contains patented nicotinamide riboside NR, which boosts NAD+ levels. NAD+ is a coenzyme found in every cell that plays an essential role in cellular metabolism, energy production, and DNA repair. Moreover, NAD+ is a key regulator of cellular processes that modulate the body’s response to stress.

 “Stress can take many forms — cellular, immune, psychological, and even environmental,” Meyer explains. “When you layer these with the hormonal shifts of perimenopause, it’s no surprise that women in this stage often report higher stress levels than those who are premenopausal.”

 However, it ultimately didn’t make our list because there’s still limited research specifically on NAD+ supplementation in perimenopausal women. More research is necessary to fully understand NAD+’s role in perimenopause and stress reduction. For more about Tru Niagen, visit truniagen.com.

How We Reviewed the Best Supplements for Perimenopause

When curating our top recommendations for the best supplements for women in perimenopause, we prioritized brands that offer high-quality, third-party-tested products. To compile this list of supplements, I researched more than 30 products. I also consulted with other experts in the field, including Alyssa Pacheco, RD, Julie Pace, RDN, Megan Meyer, PhD, Lauren Manaker, RDN, Bess Berger, RDN, Jamie Adams, RDN, and Sheri Gaw, RDN, CDCES, owner of Sheri The Plant Strong Dietitian.

As a registered dietitian, I aim to make nutrition information accessible to readers. I stay updated on the latest research and nutritional insights to continually expand my knowledge and apply it effectively in patient care.

What to Look for When Buying Supplements

With the abundance of supplements currently on the market, there are a few important factors to consider when choosing the right supplement for your needs:

Third-party testing: This ensures that the product meets safety, potency, and purity standards, so you know exactly what you’re putting into your body. Organizations that offer third-party testing include:

  • NSF International is a product testing, inspection, and certification organization for public health standards.
  • NSF for Sport is an independent third-party certification program that helps athletes make safer decisions when choosing sports supplements.
  • USP is an independent, scientific nonprofit organization that aims to help protect patient safety in medicines, dietary supplements, and foods worldwide.
  • ConsumerLab evaluates consumer products related to health, wellness, and nutrition, providing independent test results and information to help consumers and healthcare professionals identify the best products.
  • Informed Choice is a global quality assurance and third-party supplement testing program designed to minimize the risk of dietary supplement products being contaminated with prohibited and potentially harmful substances.
  • Clean Label Project focuses on food and product safety issues consumers increasingly care about, such as the presence of heavy metals, pesticide residues, plasticizers, and other chemicals of concern, as well as truth in labeling.

Clinically studied ingredients: Using clinically studied ingredients is important as this helps to ensure safety, efficacy, and reliability. Studied ingredients have undergone scientific reviews that have demonstrated their ability to address common concerns specific to the perimenopause stage in a woman’s life. This approach provides customers with trusted, effective solutions.

Price: Some supplement prices increase dramatically as you move into more targeted symptom support. Be sure to check each formula’s total servings and serving size to assess its cost accurately, and consider how long that particular supplement will last and whether it fits within your budget.

Form: Whether it’s a powder, capsule, tablet, or liquid, choose a format you’re comfortable with. This is especially important if the recommended dose is more than once daily. You want to choose a supplement you will actually take.

Special dietary needs: If you are vegan or vegetarian, gluten-free, dairy-free, etc., make sure the supplement you choose is free of the ingredients you aim to avoid.

Additives, fillers, sugar: The fewer additives, the better. Sugar or sugar alcohols are sometimes added to improve the flavor for gummies or liquids. If you’re trying to limit sugar, many options are available with little to no added sugar.

How Does Perimenopause Differ From Menopause?

Perimenopause is the transitional phase leading up to menopause, typically beginning in a woman’s 40s, though it can start earlier. During this time, hormone levels — particularly estrogen and progesterone — fluctuate significantly, leading to symptoms such as irregular periods, hot flashes, mood swings, sleep disturbances, and changes in libido. Perimenopause can last several years, as the ovaries gradually begin to produce less estrogen and ovulation becomes less predictable.

Menopause, on the other hand, is defined as the point when a woman has gone 12 consecutive months without a menstrual period, signaling the end of reproductive ability. The ovaries have stopped releasing eggs at this stage, and estrogen production has declined significantly. While some symptoms, such as hot flashes, may continue into menopause, other symptoms often stabilize or gradually diminish over time.

 Manaker summarized this perfectly: “Essentially, perimenopause is the process, while menopause marks the endpoint.”

What Happens to a Woman’s Body During Perimenopause?

During perimenopause, a woman’s body undergoes significant hormonal shifts, primarily involving a gradual decline in estrogen and progesterone production by the ovaries. These fluctuations can cause a wide range of physical and emotional changes. Menstrual cycles often become irregular — shorter, longer, heavier, or lighter — and ovulation may become inconsistent, affecting fertility. Many women experience hot flashes and night sweats due to changes in body temperature regulation. Sleep disturbances, fatigue, and mood swings are also common as hormone levels rise and fall unpredictably.

In addition to these symptoms, perimenopause can impact metabolism, leading to weight gain or changes in fat distribution (often with more around the abdomen). Some women notice changes in skin elasticity, thinning hair, or vaginal dryness. Bone density may also begin to decline, increasing the risk of osteoporosis. Cognitive changes such as forgetfulness or difficulty concentrating — sometimes referred to as brain fog — may also occur.

 These changes vary widely from woman to woman, both in intensity and duration, and can last for several years before menopause is reached. Every woman’s experience will vary, but perimenopause is always a time of dynamic change in preparation for menopause.

Can Supplements Really Ease Perimenopause Symptoms?

“While supplements can provide support for some women experiencing perimenopause, they are rarely a one-size-fits-all solution or a magic bullet,” notes Manaker. “The effectiveness of supplements often depends on the specific symptoms you’re addressing. However, it’s important to note that supplements work best when paired with an overall healthy lifestyle.” Maintaining a balanced diet, staying active, managing stress, and prioritizing quality sleep can significantly ease symptoms and support overall well-being during the perimenopause transition.

 As always, it’s wise to consult with a healthcare provider before beginning any supplement, to ensure it’s safe and tailored to your individual needs.

Supplement effectiveness can vary greatly depending on the product. Some may not contain enough of the active ingredients needed to deliver real benefits, while others might lack strong scientific backing altogether. This highlights the importance of researching and choosing high-quality, third-party-tested supplements supported by scientific evidence.

FAQs

What hormone is lacking during perimenopause?

During perimenopause, the primary hormone that begins to decline is estrogen. This drop in estrogen levels commonly leads to symptoms such as hot flashes, irregular periods, mood changes, and sleep disturbances as the body adjusts to the hormonal shift.

Focus on a healthy lifestyle, including a balanced diet, regular exercise, stress management, and good sleep, to help balance hormones during perimenopause. In some cases, supplements such as a multivitamin, magnesium, calcium, omega-3s, vitamin D, and others may be helpful. However, it is important to always consult a healthcare provider for personalized guidance when starting a new supplement regimen.

Perimenopause is a natural transition and can’t be reversed, but its symptoms can be managed effectively. With lifestyle changes, stress reduction, and possibly medical support such as hormone therapy or vitamin and mineral supplementation, many women find relief and maintain a good quality of life during this phase.

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Brittany Scanniello, RD

Author

Brittany Scanniello is a freelance writer, registered dietitian-nutritionist, and owner of Eat Simply Nutrition, a Colorado-based integrative nutrition company and private practice.

As a lifelong and collegiate athlete, Brittany has always kept fitness and nutrition a top priority. Her expertise lies in pediatrics, sports, and functional nutrition, though she is experienced in all nutrition-related matters. She strongly believes that food has the power to reduce the risk of chronic disease and help people feel energized so she works hard to make nutrition information accessible and easy to understand for all.

Brittany received her undergraduate degree in human nutrition and dietetics from University of North Carolina in Greensboro. She also completed a dietetic internship to become a registered dietitian at UC Davis Medical Center in Sacramento, California.

As a freelance nutrition and fitness writer, her work has been published in Eat This Not That, PopSugar, and other outlets. She is the author of The Complete Macro Cookbook.

When Brittany is not counseling clients or writing, she enjoys working on her family's farm, golfing, playing with her three kids, and baking.

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kara-leigh-smythe-bio

Kara Smythe, MD

Medical Reviewer

Kara Smythe, MD, has been working in sexual and reproductive health for over 10 years. Dr. Smythe is a board-certified fellow of the American College of Obstetricians and Gynecologists, and her interests include improving maternal health, ensuring access to contraception, and promoting sexual health.

She graduated magna cum laude from Florida International University with a bachelor's degree in biology and earned her medical degree from St. George’s University in Grenada. She completed her residency in obstetrics and gynecology at the SUNY Downstate Medical Center in Brooklyn, New York. She worked in Maine for six years, where she had the privilege of caring for an underserved population.

Smythe is also passionate about the ways that public health policies shape individual health outcomes. She has a master’s degree in population health from University College London and recently completed a social science research methods master's degree at Cardiff University. She is currently working on her PhD in medical sociology. Her research examines people's experiences of accessing, using, and discontinuing long-acting reversible contraception.

When she’s not working, Smythe enjoys dancing, photography, and spending time with her family and her cat, Finnegan.

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Daniel Oakley

Fact-Checker

Daniel Oakley is a journalist, editor, and fact-checker. He has written, edited, taught, and produced media for Dow Jones, S&P Global, IHS Markit, Third Coast Studios Magazine, and 826 National.

Oakley's path has always been a health-and-wellness-focused one. A competitive triathlete and racing fundraiser for the Leukemia and Lymphoma Society, he also spends summer weekends as an ISA-certified surf instructor and Red Cross professional water rescuer with Laru Beya Collective in Rockaway Beach, which helps kids master and delight in their own backyard — the ocean. It has taught Oakley that “optimizing body and mind” flourishes precisely at the wellspring of community.

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Katie Tuttle

Editor

Katie Tuttle is an editor and writer specializing in food, nutrition, and product testing. Her work has appeared in EatingWell, Food & Wine, The Spruce Eats, and Real Simple. She has written about meal kits, kitchen tools, fitness, and wellness, and has tested and reviewed a wide range of products, with a particular focus on meal delivery services and their impact on nutrition and convenience.

Beyond food, Katie has covered fitness and wellness topics, drawing from her own experience as a powerlifter and an occasional runner. She’s always interested in how products and services can make healthy living more accessible and practical.

When she’s not researching or writing, Katie is usually surrounded by houseplants or spending time with a foster dog. She firmly believes there’s no such thing as too many books or too much coffee.

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EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
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