Perimenopause is the stage before menopause when hormones start changing. Periods may become irregular, sleep may get worse, mood can shift, and the body may feel unfamiliar. Supplements are often used to support the body during this transition.

This guide focuses on commonly used supplements for perimenopausal women and what they are used for.

Why Supplements Can Help in Perimenopause

During perimenopause:
• Estrogen and progesterone rise and fall unpredictably
• Stress hormones often increase
• Sleep quality drops
• Bone, gut, and heart health need more support

Supplements do not stop perimenopause, but they can help reduce symptoms and support the body through change.


Supplements for Perimenopausal Women


1. Magnesium

Magnesium supports the nervous system and muscle relaxation.

It may help with:
• Sleep problems
• Anxiety or tension
• Headaches
• Constipation

How to use
Magnesium glycinate or citrate is often taken in the evening with water.


2. Vitamin D

Vitamin D supports bones, mood, and immune health.

It may help with:
• Bone strength
• Low mood
• Muscle weakness

How to use
Take daily with food, especially if sun exposure is low.


3. Omega-3 Fatty Acids

Omega-3s help reduce inflammation and support heart and brain health.

They may help with:
• Joint pain
• Mood changes
• Brain focus
• Heart health

How to use
Take fish oil or algae-based omega-3s with meals.


4. Calcium

Calcium supports bone health, which becomes more important as estrogen declines.

It may help with:
• Bone density
• Muscle function

How to use
Get from food when possible. If supplementing, split doses and take with vitamin D.


5. Zinc

Zinc supports hormone balance, immunity, and skin health.

It may help with:
• Immune support
• Hair thinning
• Hormone-related skin changes

How to use
Take with food to avoid stomach upset.


6. Ashwagandha

Ashwagandha is an adaptogen that helps the body manage stress.

It may help with:
• Stress-related fatigue
• Sleep problems
• Cortisol imbalance

How to use
Take daily, often in the evening or as directed.


7. Probiotics

Gut health affects hormones because estrogen is partly processed in the gut.

Probiotics may help with:
• Bloating
• Digestion
• Hormone balance
• Immune health

How to use
Take daily or use fermented foods consistently.


8. Iron (Only If Needed)

Some perimenopausal women still lose iron due to heavy or irregular periods.

Iron may help with:
• Fatigue
• Dizziness
• Weakness

How to use
Only supplement if low iron is confirmed. Take with food and vitamin C.


Things to Keep in Mind

• Not every supplement is needed by every woman
• Start low and add slowly
• Too many supplements can worsen symptoms
• Blood tests can help guide choices


Perimenopause is a transition, not a failure of the body. Supporting sleep, stress, bones, and digestion can make a big difference.

Supplements can help, but they work best alongside good food, movement, and rest.