Perimenopause is a natural transition period in a woman’s life that typically begins in the late 30s or early 40s and can last several years before menopause. During this time, hormone levels, especially estrogen and progesterone, fluctuate and decline, leading to various symptoms such as hot flashes, mood swings, irregular periods, and more. While supplements can be beneficial for some women, it’s crucial to consult with a healthcare provider before starting any new supplements or treatments, as individual needs and risks can vary.

Here are some supplements that may help with perimenopausal symptoms:Whether you are taking HRT or not, supplements and vitamins may help you through this journey. However, please check with your GP or pharmacist that you can take them with your regular medication. We are giving you recommendations only, we are not medically trained so make sure you seek medical advice.

There are so many supplements out there, especially now and it can be quite daunting deciding which ones might be beneficial to you. We have tried to make this as simple as possible for you to choose the right ones. We are not recommending or endorsing any of these products.

We suggest you can also talk to your local pharmacist who should be able to help and tell you whether your choses supplements will work with your current medication. I’ve also found the staff in Holland & Barrett, or other high street health food shops, are very knowledgeable about Menopause supplements.

Multi Vitamins – these are good because they have a lot of the main vitamins in that you need on a daily basis. There are a number of multi vitamins to choose from and the price difference can range from £3 for generic ones to over £200 depending on the brand and what is in them. There are ones that just have the common vitamins: B6, B12, C, D and E, together with the minerals Iron, Zinc and Iodine. Then there are female specific ones that may also include others Red Clover Extract, Wild Yam, Maca Root Extract, Ashwagandha, Sage Leaf, Siberian Ginseng Root Extract, Ginkgo Biloba Leaf Extract and Magnesium Citrate.

Here is a list of the various vitamins and minerals and how they may help you.

Vitamin B6, B12 & Complex	Hormones	Balances hormonal activity, tiredness, sleep
Vitamin C and D	Bones	These contribute to collagen formation of bones and teeth
Vitamin E	Anti Oxidant	Skin, bone  and heart health, immune system and mood regulator
Iron, Zinc & Magnesium	Fatigue, Immune System, Muscle	Iron is essential to ensure healthy blood cells. Zinc for a healthy immune system & testosterone. Magnesium for bone health, sleep and moods.
Calcium, Collagen & Biotin	Bones, Skin & Hair	Calcium is  a well known necessity for bone health – Biotin helps strengthen hair and nails. Collagen is necessary for good skin.

Calcium and Vitamin D: These are essential for bone health. As estrogen levels decline during perimenopause, the risk of osteoporosis increases. Calcium and vitamin D supplements can help maintain bone density. Hot Flashes: Some research suggests that vitamin D may have a role in regulating body temperature, which could potentially help with hot flashes, a common symptom of perimenopause. While the evidence is not conclusive, maintaining adequate vitamin D levels might have a positive impact on this symptom.

Magnesium: Magnesium may help alleviate symptoms like mood swings and sleep disturbances. It can also support bone health and muscle function. Some perimenopausal women experience digestive issues, including constipation. Magnesium can act as a natural laxative and help relieve this symptom, plus it can also help reduce cramps and spasms

Vitamin E: Some women find relief from hot flashes and night sweats with vitamin E supplements. However, the evidence is mixed, and high doses can have side effects, so consult with a healthcare provider.

Other vitamins, minerals and supplements

There are a number of other supplements you can take that may help you through this phase and beyond. Again always check with your healthcare professional that you can take these along with HRT or any other medication you are on. Also check the daily recommended intake for each vitamin/ supplement and make sure you do not exceed the recommended dose.

Ashwagandha, Wild Yam, Macca Root	Stress & Sex Drive	Helps with stress, sleeplessness and has anti-inflammatory properties
Red Clover, Dong Quai & Black Cohosh	Perimenopause Symptoms	Help to lower symptoms including hot flashes and night sweats
Sage Leaf, Ginkgo Biloba	Flushes, Memory,	Helps reduce hot flushes, night sweats, brain fog
Starflower Oil, Evening Primrose Oil	PMS relief & anti inflammatory	breast pain, mood enhancer,
Soya Isoflavones	Perimenopause Symptoms	Help reduce hot flushes

Black Cohosh: This herbal supplement has been used for centuries to manage menopausal symptoms. Some women report relief from hot flashes and mood swings, but it may not work for everyone. Consult a healthcare provider before using it, especially if you have a history of liver problems. It is packed with phytoestrogens and anti-inflammatory properties that work to balance hormones, reduce joint pain, and alleviate other debilitating symptoms.

Soy Isoflavones: These compounds found in soy products may help relieve hot flashes and improve heart health. Soy foods like tofu and soy milk can also be included in your diet.

Evening Primrose Oil: Some women use evening primrose oil to alleviate breast tenderness and mood swings. However, the evidence is limited, and it may not work for everyone.

Omega-3 Fatty Acids: These can help with heart health and may also reduce mood swings and joint pain.

DHEA (Dehydroepiandrosterone): Some studies suggest that DHEA supplementation may help with symptoms like hot flashes and mood swings, but it’s not recommended for everyone, and you should consult a healthcare provider before using it.

Red ginseng is another excellent supplement that is known for its abilities to improve mood, cognitive function, regulate hormone levels, and bolster the body’s response to stress. Nevertheless, it’s advisable to consult your healthcare provider before taking any supplements to avoid any unwanted side effects. By following these natural remedies, women can confidently alleviate perimenopause symptoms and maintain their overall health and wellness.

Red clover is a versatile and nutrient-dense plant that has been used in traditional medicine for centuries. As a dietary supplement, red clover is rich in isoflavones, which are plant-based compounds that mimic the hormone estrogen in the body. This makes it a popular supplement for women experiencing symptoms of menopause, such as hot flashes and vaginal dryness.
In addition to its hormonal benefits, red clover is a potent antioxidant that can help protect cells from damage caused by free radicals. It also has anti-inflammatory properties that can help ease pain and inflammation in the body.
Red clover is available in a variety of forms, including capsules, teas, and extracts. When selecting a red clover supplement, it’s important to choose a high-quality product from a reputable manufacturer to ensure maximum effectiveness and safety. With its many health benefits, red clover is an excellent addition to any wellness routine.

Ginkgo Biloba is a type of tree native to China that has been used in traditional Chinese medicine for centuries. Its leaves and seeds contain various compounds believed to have health benefits, including improving memory and cognitive function, reducing anxiety and depression, treating tinnitus, and reducing symptoms of dementia and Alzheimer’s disease. Additionally, ginkgo biloba may have antioxidant effects, which can help protect the body against damage from free radicals. While some studies have shown positive results, others have been inconclusive, and more research is needed to fully understand ginkgo biloba’s potential benefits and risks.

 It’s important to talk to your healthcare provider before taking any new supplements or herbs.