Perimenopause, the transitional phase leading up to menopause, can bring a host of symptoms like hot flashes, mood swings, sleep disturbances, and hormonal imbalances. While this natural stage of life is different for everyone, many women find relief through lifestyle changes and targeted supplementation. In 2025, the market is filled with high-quality supplements designed to support women during perimenopause. In this article, I’ll share the nine best supplements for perimenopause support, helping you navigate this phase with greater ease and comfort.
1. Black Cohosh
Black Cohosh is a popular herbal remedy for managing perimenopause symptoms, particularly hot flashes and night sweats. It’s believed to help balance estrogen levels and support hormonal health.
Why It’s Helpful:
- Reduces the frequency and severity of hot flashes.
- May improve sleep quality.
- Supports overall hormonal balance.
Recommended Dosage: 20–40 mg daily.
2. Maca Root
Maca Root, a Peruvian adaptogen, is known for its ability to support energy, mood, and hormonal balance. It’s particularly helpful for addressing fatigue and low libido during perimenopause.
Why It’s Helpful:
- Boosts energy and stamina.
- Enhances mood and reduces anxiety.
- Supports hormonal health.
Recommended Dosage: 1,500–3,000 mg daily.
3. Vitamin D
Vitamin D is essential for bone health, immune function, and mood regulation. During perimenopause, declining estrogen levels can increase the risk of bone loss, making Vitamin D supplementation crucial.
Why It’s Helpful:
- Supports bone density and strength.
- Improves mood and reduces depression.
- Enhances calcium absorption.
Recommended Dosage: 1,000–2,000 IU daily (consult your doctor for personalized advice).
4. Omega-3 Fatty Acids
Omega-3s, found in fish oil or algae-based supplements, are known for their anti-inflammatory properties. They can help manage mood swings, joint pain, and heart health during perimenopause.
Why It’s Helpful:
- Reduces inflammation and joint pain.
- Supports brain health and mood stability.
- Promotes cardiovascular health.
Recommended Dosage: 1,000–2,000 mg daily (combined EPA and DHA).
5. Magnesium
Magnesium is a vital mineral that supports relaxation, sleep, and muscle function. It’s particularly beneficial for perimenopausal women experiencing insomnia, anxiety, or muscle cramps.
Why It’s Helpful:
- Promotes better sleep and relaxation.
- Reduces muscle tension and cramps.
- Supports bone health.
Recommended Dosage: 200–400 mg daily.
6. Evening Primrose Oil
Evening Primrose Oil is rich in gamma-linolenic acid (GLA), an omega-6 fatty acid that helps regulate hormones and reduce inflammation. It’s often used to alleviate breast tenderness and mood swings.
Why It’s Helpful:
- Reduces breast pain and tenderness.
- Supports hormonal balance.
- Improves skin health.
Recommended Dosage: 1,000–1,500 mg daily.
7. Ashwagandha
Ashwagandha is an adaptogenic herb that helps the body manage stress and balance hormones. It’s particularly useful for reducing anxiety, improving sleep, and boosting energy during perimenopause.
Why It’s Helpful:
- Reduces stress and anxiety.
- Improves sleep quality.
- Supports adrenal health.
Recommended Dosage: 300–600 mg daily.
8. Calcium
Calcium is essential for maintaining bone density, which can decline during perimenopause due to hormonal changes. Pairing calcium with Vitamin D ensures optimal absorption and bone health.
Why It’s Helpful:
- Supports bone strength and density.
- Reduces the risk of osteoporosis.
- Works synergistically with Vitamin D.
Recommended Dosage: 1,000–1,200 mg daily (consult your doctor for personalized advice).
9. Probiotics
Gut health plays a significant role in overall well-being, including hormonal balance. Probiotics support digestive health, immune function, and may even help manage weight fluctuations during perimenopause.
Why It’s Helpful:
- Improves gut health and digestion.
- Supports immune function.
- May help regulate weight and metabolism.
Recommended Dosage: Follow the manufacturer’s instructions for dosage.
Tips for Choosing Supplements
- Consult Your Doctor: Always talk to your healthcare provider before starting any new supplement, especially if you have underlying health conditions or are taking medications.
- Look for Quality: Choose supplements from reputable brands that undergo third-party testing for purity and potency.
- Start Slowly: Introduce one supplement at a time to monitor its effects on your body.
- Combine with Lifestyle Changes: Supplements work best when paired with a healthy diet, regular exercise, and stress management techniques.
Final Thoughts
Perimenopause can be a challenging phase, but with the right support, it’s possible to navigate it with grace and ease. These nine supplements offer natural, effective ways to manage symptoms and promote overall well-being during this transition. Remember, every woman’s journey is unique, so it’s important to listen to your body and seek professional guidance when needed.
Here’s to embracing this new chapter with confidence and vitality! Cheers to your health!
