Best Supplements for Perimenopause in 2025
Perimenopause brings hormonal shifts that can trigger symptoms like mood swings, hot flashes, sleep disruptions, and fatigue. The right supplements may offer natural support during this transition. In this guide, we break down the most effective science-backed options to help women navigate perimenopause with confidence in 2025.
Why Supplementing During Perimenopause Matters
Perimenopause is the stage before menopause when hormone levels — especially estrogen and progesterone — start to fluctuate. These changes can impact everything from mood and sleep to metabolism and bone density. While lifestyle changes are important, targeted supplementation can help bridge nutritional gaps and support hormonal balance naturally.
Key Ingredients to Look For in Perimenopause Supplements
When choosing a perimenopause supplement, look for clinically studied ingredients that address hormonal symptoms while supporting overall health. Here are some of the most effective nutrients for this transitional phase:
| Ingredient | Benefit | Typical Dosage |
|---|---|---|
| Magnesium Glycinate | Supports sleep, mood, and nervous system regulation | 200–400 mg daily |
| Vitamin D3 | Helps maintain bone density and hormonal balance | 1,000–2,000 IU daily |
| Vitamin B6 | Eases mood swings and PMS-related symptoms | 25–100 mg daily |
| Calcium | Supports bones and helps reduce risk of osteoporosis | 1,000–1,200 mg daily |
| Omega-3 (EPA/DHA) | Supports cognitive health and hormonal function | 250–1,000 mg daily |
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Expert Tips to Support Your Body During Perimenopause
- Track your symptoms and supplement responses weekly.
- Stay consistent — most formulas take 3–6 weeks to show effects.
- Focus on quality sleep, hydration, and nutrient-dense meals.
- Combine lifestyle changes with expert-reviewed supplements for best results.
Related Supplement Guides
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| Best Appetite Suppressant Supplements | View Guide |
| Best Sleep Supplements for Women | View Guide |
| Best Energy Supplements for Women | View Guide |
| Best Supplements for Perimenopause | View Guide |
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| Best Vitamin B Supplements for Women | View Guide |
| Best Vitamin D Supplements for Women | View Guide |
Frequently Asked Questions
What is perimenopause and how long does it last?
Perimenopause is the transitional stage before menopause when hormone levels begin to fluctuate. It can last anywhere from 4 to 10 years.
Can supplements help with perimenopause symptoms?
Yes. Supplements like magnesium, vitamin D, and adaptogens may help manage symptoms like mood swings and poor sleep.
Are perimenopause supplements safe?
Most are safe when used properly. Stick to reputable, expert-reviewed brands and consult a healthcare provider when needed.
How long should I take supplements during perimenopause?
Results typically take 4–6 weeks. Many continue into menopause based on how they respond.
About the Author
Written by Sofia Riedl
Sofia is a European health copywriter specializing in science-based wellness. She focuses on breaking down complex supplement research into simple, actionable guides. Her work is reviewed by licensed nutrition experts for accuracy.
Medical Review
Reviewed by Dr. Maria Feldman, PhD, Registered Nutritionist
Dr. Feldman is a clinical nutritionist with over 15 years of experience reviewing supplements and advising on evidence-based nutrition protocols. She ensures all content meets current EFSA guidelines and is backed by peer-reviewed research.
Quick Summary: What Women Should Know About Perimenopause Supplements
Supplements can support women through the challenges of perimenopause by promoting hormonal balance, sleep quality, bone health, and emotional stability. Key ingredients like magnesium, vitamin D, omega-3s, and adaptogenic herbs have been shown to ease symptoms such as hot flashes, mood swings, and fatigue. Choose products that are expert-reviewed and designed specifically for women over 35 to ensure safety and effectiveness.