The Best Vitamin and Botanical Supplements for Perimenopause
Whatever your symptoms, we can guide you to the right supplements to help.
Need help with perimenopause symptoms?
Browse our collection of perimenopause supplements, or scroll down to our SYMPTOMS GUIDE to look up specifically what you need.
Our Expert Recommendations: The Best Supplements and Vitamins for Perimenopause
Rated 4.9 out of 5 stars
4.9 Stars (17 Reviews)
Fenogreco en cápsulas
- sofocos
- Períodos más regulares
- deseo sexual
A partir de
€24,99
Rated 4.9 out of 5 stars
4.9 Stars (326 Reviews)
Ashwagandha KSM-66
- Estado de ánimo más tranquilo
- Dormir mejor
A partir de
€24,99
Rated 4.8 out of 5 stars
4.8 Stars (229 Reviews)
Bisglicinato de magnesio
- Dormir mejor
- Más energía
- refuerzo del metabolismo
- Estado de ánimo más tranquilo
- Memoria
- Mejor concentración
A partir de
€24,99
Rated 4.8 out of 5 stars
4.8 Stars (145 Reviews)
Complejo de Vinagre de Manzana
- ayuda digestión
- Flora intestinal saludable
- ayuda control de peso
A partir de
€24,99
PERIMENOPAUSE SYMPTOMS GUIDE
Check your perimenopause symptoms, and look up the right supplements to help.
TOO HOT AND ALL IRREGULAR
The problem: HOT FLUSHES & NIGHT SWEATS
75% of women have hot flushes and night sweats during perimenopause [1]
The supplements: Fenugreek, Starflower Oil & Omega-3 Fatty Acids
FENUGREEK: Fenugreek is a herb traditionally used in Ayurvedic medicine for women's health. Fenugreek contains compounds known as phytoestrogens, which are plant-based substances that mimic the effects of estrogen in the body. By binding to estrogen receptors, phytoestrogens in fenugreek may help relieve many perimenopause symptoms including hot flushes.
STARFLOWER OIL (Borage): Starflower oil is rich in gamma-linolenic acid (GLA), which may relieve hot flushes and night sweats in perimenopause by supporting hormonal balance and reducing inflammation.
OMEGA-3 FATTY ACIDS: Omega-3 fatty acids, found in oily fish and algae, may help reduce hot flushes.
The problem: IRREGULAR PERIODS
100% of women in perimenopause experience irregular periods as their estrogen levels become more erratic and unstable.
The supplements: Vitamin B complex, Vitamin K, Fenugreek
VITAMIN B COMPLEX - B vitamins play key roles in making hormones and keeping their levels stable. Supplementing with a Vitamin B complex can help maintain more stable hormone levels.
FENUGREEK - Traditionally used for women's health, Fenugreek’s natural plant estrogens can bind to our estrogen receptors and help support more balanced hormone cycles.
VITAMIN K - Vitamin K is essential for blood to clot. A symptom of vitamin K deficiency is excessively heavy periods.
FEELING DOWN, IRRITABLE & BRAIN FOGGY
The problem: LOW MOOD & IRRITABILITY
Mood swings, irritability and depression affect a quarter of women during perimenopause, says the North American Menopause Society [2]
The supplements: Vitamin B Complex, Magnesium and an adaptogen Ashwagandha or Maca Root
VITAMIN B COMPLEX - The B vitamins, including B6, B12, and folate, play key roles in mood regulation as they’re essential for making neurotransmitters that keep us calm and feeling positive. Supplementing with a Vitamin B complex can help relieve mood swings, fatigue, and other emotional symptoms associated with perimenopause.
ASHWAGANDHA - Ashwagandha is an adaptogenic herb used for its ability to reduce stress and promote relaxation. During perimenopause and menopause, ashwagandha may help manage anxiety, mood swings, and sleep disturbances.
MACA ROOT - Maca root is another adaptogenic herb that may help support hormonal balance and manage symptoms of perimenopause including mood swings. It’s commonly used as a way to lift the mood and boost vitality and libido.
MAGNESIUM - Magnesium is involved in over 300 enzymatic reactions in the body, including those related to relaxation. Supplementing with magnesium may help reduce anxiety and other mood disturbances common in perimenopausal women.
The problem: BAD MEMORY & DIFFICULTY CONCENTRATING
Making mistakes at work, forgetfulness and having difficulty concentrating are the most frequent reasons why 10% of UK women drop out of the workforce during perimenopause [3]
The supplements: The brain mushroom Lion’s Mane and Omega 3
LION’S MANE - Lion’s mane is a mushroom known for its potential to support cognitive function and mood balance. During menopause, lion’s mane may help relieve brain fog, memory issues, and mood swings.
OMEGA-3 FATTY ACIDS - Omega-3 fatty acids, found in fish oil, make up 12% of our brain tissue. They may help reduce the brain fog and memory issues that many women experience during perimenopause.
INSOMNIA AND EXHAUSTION
The problem: SLEEPING BADLY
40% to 60% of women have insomnia during perimenopause, according to The Sleep Foundation. [4]
The supplements: Magnesium plus an adaptogen Ashwagandha or Maca Root
MAGNESIUM - Magnesium is involved in over 300 enzymatic reactions in the body, including those related to relaxation and sleep. Supplementing with magnesium can help reduce insomnia, anxiety and jumpiness, and muscle cramps and twitching that can ruin a night’s sleep in perimenopause.
ASHWAGANDHA - The adaptogen Ashwagandha is very popular as a sleep aid for its calming powers, and ability to help our bodies cope more effectively with the physical symptoms of stress and anxiety.
MACA ROOT - Maca Root, like ashwagandha, is an adaptogenic plant that is used to help stay on a more even keel during times of stress. By supporting the body’s own rhythms, it can boost energy by day yet also improve sleep at night.
The problem: LOW ENERGY & FATIGUE
Low energy and sometimes sheer exhaustion affect 46% of women in perimenopause according to a report in the National Library of Medicine, (USA). [5]
The supplements: The B Vitamins plus the energy minerals Magnesium Iron & Zinc
VITAMIN B COMPLEX - Almost all the B vitamins are vital for our body cells to make energy. We can’t store some of them, so we need to eat enough every day - which sometimes becomes harder as the perimenopause makes our need for them increase. Supplementing with a Vitamin B complex can support energy levels.
MAGNESIUM - Magnesium powers the nerve signals that control our muscles, so it’s vital for physical energy. With low magnesium we feel worn out and often at the end of our tether. Did you know it’s needed for more than 300 enzymatic reactions that power our metabolism?
IRON - It’s hardly surprising that lots of women develop iron deficiency in perimenopause when you consider the heavy periods most of us have. Iron supplementation can help relieve fatigue and improve energy levels. If your tiredness is severe, ask your doctor for a blood test to check for anaemia.
ZINC - Zinc powers hundreds of chemical reactions in our bodies, making it essentially the traffic policeman for energy and all that we do. Some researchers claim 50% of women don’t get enough in their diets. Supplementing with zinc may help energy and wellbeing during perimenopause.
HARMFUL BODY CHANGES
The problem: WEIGHT GAIN
The average UK woman gains 10 kilogrammes during perimenopause, reports the British Menopause Society. [6]
The supplements: Apple Cider Vinegar complex for appetite control and Magnesium, Vitamin D and the B vitamins for energy
APPLE CIDER VINEGAR - This is the new food that’s become popular for diet support as it can improve digestion and help keep the appetite under control. The VitaBright Apple Cider Vinegar complex also has probiotics to help tackle that rarely mentioned problem which affects two thirds of women in perimenopause: bloated tummy and sudden farting. If your biggest problem is constant food cravings, there’s an alternative in the form of gummies which have added chromium, a mineral that helps stabilise blood sugar and may keep cravings under control.
MAGNESIUM & VITAMIN B COMPLEX - Magnesium & the B Vitamins are vital for energy production in every cell of our bodies and make great diet companions that can boost and power our metabolism.
VITAMIN D - The sunshine vitamin isn’t just for bone health. It’s also an important booster of our metabolism and needed for energy and vitality.
The problem: LOSS OF BONE DENSITY
Women lose up to 20% of their bone density by the end of perimenopause, according to The Endocrine Society. [7]
The supplements: Vitamins D and K
VITAMIN D & VITAMIN K - During perimenopause, declining estrogen levels can reduce bone density, making Vitamin D and K supplementation crucial for maintaining skeletal health and reducing the risk of osteoporosis. They work together by helping us absorb calcium and acting in the parathyroid gland, which controls the placement of calcium in our bones.
TROUBLE DOWN BELOW
The problem: BLADDER INFECTIONS
Up to 36% of women suffer from recurring UTIs in perimenopause, reports the Journal of Molecular Biology. This is defined as having more than 2 of these painful bladder infections a year. [8]
The supplements: Cranberry extract, probiotics and D-mannose
D-MANNOSE - Recurrent UTIs are almost always caused by a bacteria called escheria coli. D-mannose is a natural fruit sugar that reaches our bladder, where it stops e. coli sticking to the walls so we can easily flush it out in our urine.
CRANBERRY PROBIOTIC COMPLEX - E. coli can colonise our vagina and this is more likely to happen in perimenopause, as the vagina becomes less acidic. You may notice your natural smell getting a bit unpleasant as the microbiome changes down there. Cranberries are rich in D-mannose but cranberry juice is more sugary and acidic than Coke, so our sugar-free extract is a healthier alternative. It’s paired with probiotics to recolonise your vagina with friendly bacteria that can crowd out e. Coli and also enriched with Vitamin C for an extra immune system boost.
The problem: SEX
Around a third of women in perimenopause have sexual difficulties, ranging from a loss of libido to painful sex or trouble having an orgasm. [9] This is sometimes made worse by relationship problems coming to a head, or husbands having their own age-related problems with sexual performance.
The supplements: Fenugreek and Zinc
ZINC - This mineral is essential for women’s sexual health. The ovaries use zinc to hep them produce both estrogen and progesterone.
FENUGREEK - Fenugreek is regarded in Ayurvedic medicine as an aphrodisiac. It’s traditionally used to boost women’s libido, hormones and energy.
FAQs: Best Supplements for Perimenopause
P: ¿Cuáles son los 5 mejores suplementos para la perimenopausia?
R: Los 5 mejores suplementos para la perimenopausia dependerán de tus síntomas particulares, pero para muchas mujeres los 5 principales son la vitamina D, los ácidos grasos omega-3, el complejo vitamínico B, el magnesio y la ashwagandha. Tomados conjuntamente, estos suplementos pueden ayudar a aliviar una amplia variedad de síntomas, como los sofocos, los cambios de humor, el cansancio, la confusión mental y el desequilibrio hormonal.
P: ¿Cómo ayudan los suplementos vitamínicos a aliviar los síntomas de la perimenopausia?
R: Los suplementos vitamínicos desempeñan un papel fundamental en el tratamiento de los síntomas de la perimenopausia, ya que favorecen el equilibrio hormonal, reducen la inflamación y mejoran el bienestar general. Por ejemplo, la vitamina D ayuda salud ósea; los ácidos grasos omega-3 ayudan a reducir la inflamación, y el complejo vitamínico B contribuye a regular el estado de ánimo y a producir energía.
P: ¿Cómo puedo elegir los suplementos vitamínicos adecuados para mis síntomas de la perimenopausia?
R: A la hora de elegir suplementos vitamínicos para la perimenopausia, es fundamental tener en cuenta tus síntomas y necesidades de salud particulares. Analiza tu dieta y valora si es probable que te esté aportando todos los nutrientes que necesitas. Opta por suplementos de alta calidad de marcas de confianza para garantizar su seguridad y eficacia, y considera la posibilidad de pedirle a tu médico de cabecera que te derive a un dietista si deseas recibir asesoramiento personalizado sobre cómo mejorar tu nutrición.
P: ¿Pueden los suplementos vitamínicos para la perimenopausia interactuar con los medicamentos?
R: Sí, los suplementos vitamínicos para la perimenopausia pueden interactuar con determinados medicamentos o afecciones médicas. Si te han recetado medicamentos, es importante que informes a tu médico de cualquier suplemento que estés tomando para descartar posibles interacciones. También puedes pedir consejo a cualquier farmacéutico cualificado.
P: ¿Se pueden tomar suplementos vitamínicos para la perimenopausia junto con la terapia hormonal sustitutiva u otros medicamentos?
R: Todos los suplementos que aparecen en esta página pueden tomarse con total seguridad junto con la terapia hormonal sustitutiva y la mayoría de los demás medicamentos. No obstante, es fundamental que consultes con tu médico o farmacéutico antes de empezar a tomar cualquier suplemento nuevo si estás tomando medicamentos recetados o padeces alguna enfermedad subyacente. Ellos podrán ofrecerte un asesoramiento personalizado en función de tu situación particular.
Sources and Further Reading
1 - Menopausal Hot Flashes: A Concise Review, Ramandeep Bansal and Neelam Aggarwal, Journal of Mid-Life Health
2 - Depression, Mood Swings, Anxiety: The North American Menopause Society
3 - 10% of Women Leave the Workforce Due to Menopause, HR Review
4 - Insomnia and Woman, The Sleep Foundation
5 - The Dynamics of Stress and Fatigue across Menopause: Attractors, Coupling and Resilience, Lisa Taylor-Swanson, PhD, MAcOM, EAMP, Alexander E. Wong, PhD, David Pincus, PhD, Jonathan E. Butner, PhD, Jennifer Hahn-Holbrook, PhD, Mary Koithan, PhD, CNS-BC, FAAN, Kathryn Wann, BS, and Nancy Fugate Woods, PhD, RN, FAAN
6 - Menopause: Nutrition and Weight Gain (British Menopause Society)
7 - Menopause and Bone Loss (The Endocrine Society)
8 - Direct Detection of Tissue-Resident Bacteria and Chronic Inflammation in the Bladder Wall of Postmenopausal Women with Recurrent Urinary Tract Infection, Nicole J. De Nisco, Michael Neugent, Jason Mull, Luming Chen, Amy Kuprasertkul, Marcela de Souza Santos, Kelli L. Palmer, Philippe Zimmern, Kim Orth, Journal of Molecular Biology
9 - Management of Libido Problems in Menopause, Jeanne L. Leventhal, MD, The Permanente Journal
