supplements to take during perimenopause
supplements to take during perimenopause

Supplements to Take During Perimenopause: Supporting Your Journey to Hormonal Harmony


It’s essential to understand the benefits of supplements to take during perimenopause to support your overall well-being during this transitional phase. Perimenopause marks a significant transition in a woman’s life, signaling the gradual decline in reproductive hormones and often accompanied by a range of symptoms that can impact daily life.

From irregular periods to hot flashes, mood swings to sleep disturbances, navigating perimenopause can be challenging. However, there’s good news – supplements can play a vital role in managing these symptoms and promoting overall well-being during this stage.

In this comprehensive guide, we’ll explore the importance of supplements in managing perimenopausal symptoms and highlight the best natural options available to support you through this transformative phase.

Understanding Perimenopause

As women approach their late 30s to early 50s, they may enter perimenopause, a transitional stage preceding menopause. This period can last for several years, typically around four to eight, although the duration varies for each individual. During perimenopause, hormone levels fluctuate, leading to various physical and emotional changes. Common symptoms include irregular periods, hot flashes, night sweats, mood swings, fatigue, and difficulty sleeping. Additionally, perimenopause can pose long-term health risks, such as osteoporosis due to declining estrogen levels.

Best Multivitamins For Perimenopause?

Enhance your quality of life during perimenopause by exploring different supplements to take during perimenopause tailored to address your specific symptoms. When it comes to managing perimenopausal symptoms, choosing the right supplements is crucial. Here are some of the best-performing supplements recommended for women experiencing perimenopause:

Best Perimenopause Supplements

These supplements are carefully crafted using a blend of vital nutrients and extracts from botanical sources. This precise formulation is tailored to target and alleviate the most common symptoms experienced during perimenopause, such as hot flashes, mood swings, and sleep disturbances. By addressing these symptoms directly, these supplements work to enhance overall well-being and support women through this transitional phase of life.

The Significance of Natural Perimenopause Supplements: 

Natural supplements present a comprehensive approach to addressing perimenopause symptoms, offering a holistic alternative to synthetic options. By leveraging the inherent benefits of plant-based ingredients, these supplements provide a gentle yet potent solution without the risk of adverse side effects commonly associated with synthetic alternatives. Through the synergy of natural compounds, these supplements offer effective relief while supporting the body’s natural processes, promoting overall well-being during the perimenopausal transition.

What Supplements to Take During Perimenopause?

Determining the right supplements to take during perimenopause is crucial for supporting overall health and managing symptoms effectively. Specifically tailored for women experiencing perimenopause, multivitamins offer a comprehensive blend of essential vitamins and minerals. These nutrients are carefully selected to address the unique nutritional requirements during this transitional phase of life. By supporting hormonal balance, bone health, and overall vitality, these supplements play a vital role in promoting well-being and easing the challenges associated with perimenopause.

Key Nutrients for Perimenopause Support

To effectively manage perimenopausal symptoms, it’s essential to prioritize key nutrients known for their beneficial effects. Here are some standout supplements targeting specific perimenopause-related concerns:

Magnesium Supplements for Difficulty Sleeping:

Magnesium plays a crucial role in promoting relaxation and better sleep quality. Supplementing with magnesium can help alleviate insomnia and other sleep disturbances commonly experienced during perimenopause.

Vitamin A: 

Vitamin A is a vital nutrient renowned for its potent antioxidant properties, which play a crucial role in supporting overall health and well-being. Supplements to take during perimenopause, when hormonal fluctuations can impact various bodily functions, adequate intake of vitamin A becomes particularly important. This essential vitamin is known to alleviate several symptoms commonly experienced during perimenopause, including dry skin, hair loss, and night blindness. By nourishing the skin, vitamin A helps combat dryness and promote a healthy complexion. Additionally, it supports hair follicle health, potentially reducing hair thinning and loss. Furthermore, vitamin A contributes to maintaining optimal vision, addressing issues like night blindness that may arise during perimenopause. Incorporating vitamin A-rich foods or supplements into your diet can thus offer significant benefits for managing perimenopausal symptoms and promoting overall health and vitality.

Vitamin D & Vitamin B12 for Mood Swings:

Vitamin D and Vitamin B12 play crucial roles in regulating mood and mental health, making them essential nutrients for women experiencing perimenopause. Deficiencies in these vitamins have been strongly linked to mood disorders such as depression and anxiety. Vitamin D, often referred to as the “sunshine vitamin,” is involved in the production of serotonin, a neurotransmitter known as the “feel-good hormone.” Similarly, Vitamin B12 is essential for the synthesis of neurotransmitters like serotonin and dopamine, which play key roles in mood regulation.

During perimenopause, hormonal changes can exacerbate mood swings and emotional fluctuations. Ensuring an adequate intake of vitamin D and B12 can help stabilize mood and reduce the frequency and severity of mood swings. 

Incorporating vitamin D-rich foods such as fatty fish, fortified dairy products, and sunlight exposure, along with sources of vitamin B12 such as meat, fish, dairy, and fortified cereals, can help women meet their nutritional needs during perimenopause. Additionally, supplementation may be recommended for those at risk of deficiency or with limited dietary intake of these vitamins. By prioritizing the intake of vitamin D and B12, women can take proactive steps to support their emotional health and navigate perimenopause with greater ease and resilience.

Vitamin D & K Supplements for Bone Turnover: 

Vitamin D and K are essential for maintaining bone health and preventing osteoporosis, a condition characterized by weakened bones. These supplements support calcium absorption and bone turnover, reducing the risk of fractures during perimenopause and beyond.

Vitamin E Supplements for Hot Flushes: 

Possesses Vitamin E antioxidant properties and has been shown to alleviate hot flashes, one of the most common and bothersome symptoms of perimenopause.

Vitamin E Supplements for Vaginal Dryness: 

Vaginal dryness is a common and often uncomfortable symptom experienced by many women during perimenopause, impacting both sexual health and overall comfort. This condition can lead to irritation, itching, and pain during intercourse, affecting intimacy and quality of life. Fortunately, vitamin E supplements offer a promising solution for addressing vaginal dryness and restoring moisture to the vaginal tissues.

Incorporating vitamin E-rich foods such as nuts, seeds, and leafy greens into your diet can also support vaginal health and hydration. Additionally, topical application of vitamin E oil or creams may provide localized relief for vaginal dryness symptoms. However, it’s essential to consult with a healthcare provider before starting any new supplement regimen to ensure safety and efficacy, especially if you have underlying health conditions or are taking medications.

Discussing the benefits of supplements to take during perimenopause with Better You products for enhanced absorption and efficacy: BetterYou products utilize innovative delivery systems, such as oral sprays and transdermal patches, to optimize nutrient absorption and ensure maximum effectiveness. By bypassing the digestive system, these supplements offer superior bioavailability, making them an excellent choice for women navigating perimenopause.


Perimenopause is a natural phase of life that brings its own set of challenges, but with the supplements to take during perimenopause, you can navigate this transition with grace and ease. By incorporating the best multivitamins for perimenopause into your daily routine and focusing on overall health and wellness, you can alleviate symptoms, support hormonal balance, and embrace this new chapter with confidence.

Remember, it’s essential to consult with healthcare professionals for personalized supplement recommendations tailored to your individual needs and preferences. With the right guidance and support, you can thrive during perimenopause and beyond.

With the information provided in this guide, you now have the tools and knowledge to make informed decisions about managing perimenopausal symptoms naturally and effectively. Here’s to vibrant health and vitality at every stage of life!

Frequently Asked Questions and Answers 

Q: What are the best supplements to take during perimenopause?

A: The top perimenopause supplements usually contain essential nutrients like vitamin D, magnesium, and calcium for bone health, alongside vitamin E to ease hot flashes.

Q: Are natural supplements safer than synthetic options for managing perimenopause symptoms?

A: Natural supplements often provide a safer alternative to synthetic options, as they harness the benefits of plant-based ingredients without the risk of adverse side effects commonly associated with synthetic compounds.

Q: How do I know which supplements are right for me during perimenopause?

A: It’s important to consult with a healthcare provider to determine the most suitable supplements for your individual needs during perimenopause. They can assess your symptoms and health status to recommend the most appropriate options.

Q: Can supplements alone alleviate all perimenopause symptoms?

A: Supplements can help ease perimenopause symptoms, but combining them with lifestyle changes like diet, exercise, stress management, and sleep is key for maximum effectiveness.

Q: Are there any potential risks or interactions I should be aware of when taking supplements during perimenopause?

A: It’s essential to inform your healthcare provider about any supplements you are taking, as some may interact with medications or existing health conditions. Additionally, always follow recommended dosages and guidelines provided by the supplement manufacturer.