Best Supplements for Perimenopause | Doctor-Approved List 2025
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If you're in perimenopause and you've been Googling "best supplements for perimenopause," you've probably found yourself standing in the supplement aisle feeling completely overwhelmed.
Magnesium? Vitamin D? Adaptogens? DIM? Vitex? Evening primrose oil?
Which ones do you actually need? And how do you know if they'll even work?
As a double board-certified OB/GYN and Functional Medicine doctor, I've helped hundreds of women navigate perimenopause using strategic supplementation. And I'm going to cut through the noise and share exactly which supplements I recommend most often—and why.
Why Perimenopause Requires Strategic Supplementation
First, let's talk about what's actually happening in perimenopause.
Your ovaries are producing less progesterone and estrogen, but not in a smooth, predictable way. Your hormones are fluctuating wildly—some days too high, some days too low. This is why your symptoms can be all over the place.
You might have hot flashes one week and feel fine the next. Your period might be heavy one month and skip the next. You might sleep great for a few nights and then not sleep at all.
This hormonal chaos affects everything: your energy, your mood, your sleep, your weight, your brain function, your metabolism.
Strategic supplementation can help by:
Supporting your body's natural hormone production
Helping you metabolize and detoxify hormones more efficiently
Reducing inflammation that drives symptoms
Supporting your adrenal glands and stress response
Addressing nutrient deficiencies that are common in perimenopause
But here's the truth: there's no one-size-fits-all supplement protocol. What your friend needs might be completely different from what you need.
The Foundation: Supplements Every Woman in Perimenopause Should Consider
While personalization is key, there are certain foundational supplements that almost every woman in perimenopause benefits from because they address common deficiencies and support overall hormone health.
1. Magnesium: The Foundational Supplement
Magnesium is involved in over 300 biochemical reactions in your body. It's essential for energy production, nervous system function, muscle relaxation, sleep, and hormone balance.
And most women are deficient.
In perimenopause, magnesium becomes even more critical because it supports progesterone production, calms your nervous system, improves sleep quality, and helps regulate blood sugar.
Best forms: Magnesium glycinate for sleep and relaxation, magnesium threonate for brain fog, or magnesium citrate if you also struggle with constipation.
2. Vitamin D: The Hormone Regulator
Vitamin D is actually a hormone, not just a vitamin, and it plays a crucial role in hormone balance, mood regulation, immune function, and bone health.
Most women over 40 are deficient, especially if you live in northern climates, work indoors, or use sunscreen regularly.
Low vitamin D is linked to increased perimenopause symptoms, depression, fatigue, weight gain, and bone loss.
3. Omega-3 Fatty Acids: The Anti-Inflammatory Powerhouse
Omega-3s are critical for reducing inflammation (which drives so many perimenopause symptoms), supporting brain health, stabilizing mood, and reducing joint pain.
Most women don't get nearly enough omega-3s from food alone, especially if you're not eating fatty fish multiple times per week.
4. B-Complex Vitamins: Energy and Hormone Support
B vitamins are essential for energy production, nervous system function, hormone metabolism, and stress management. And perimenopause depletes them rapidly.
Look for a B-complex with methylated forms (methylfolate and methylcobalamin) because these are the active forms your body can use immediately.
Advanced Supplements: For Specific Hormone Imbalances
Beyond the foundational supplements, there are targeted supplements that can be incredibly helpful for specific perimenopause symptoms—but they need to be matched to your unique hormone profile.
Adaptogenic Herbs for Stress and Hormone Balance
Adaptogens help your body adapt to stress and support hormone balance. The top adaptogens for perimenopause include ashwagandha (for cortisol and anxiety), rhodiola (for energy and mental clarity), and maca root (for hormone balance and libido).
Hormone-Specific Supplements
Supplements like DIM (for estrogen metabolism), Vitex (for progesterone support), and Evening Primrose Oil (for inflammation and progesterone) can be powerful tools—but only when matched to your specific hormone imbalance.
Taking the wrong supplement for your hormone pattern can actually make things worse, which is why testing is so important.
How to Know Which Supplements YOU Actually Need
Here's my honest recommendation: start with the foundational supplements—magnesium, vitamin D, omega-3s, and a B-complex. These address common deficiencies and support overall hormone health without risk of making things worse.
But if you're dealing with significant symptoms—severe fatigue, brain fog, weight gain, mood swings, sleep problems—you need more than a general approach.
You need testing to identify your specific hormone imbalances, nutrient deficiencies, and inflammation markers. Then you need a personalized supplement protocol designed for your unique situation.
This is the work I do with women in my practice. We test, we identify the root causes, and then we create a targeted protocol that actually addresses what's happening in your body.
Watch the Complete Video for All the Details
I know the supplement world can feel overwhelming. There are so many options, so many claims, and so much conflicting information.
That's why I created a complete YouTube video breaking down:
The exact forms and dosages I recommend for each supplement
When to take each supplement for maximum absorption
Which supplements work together (and which ones don't)
How to know if a supplement is high quality
Specific protocols for hot flashes, brain fog, fatigue, and mood swings
Which supplements to avoid if you have thyroid issues
My step-by-step approach to building a personalized supplement protocol
Watch the full video here: Best Supplements for Perimenopause: What Actually Works (Doctor's List)
In the video, I share everything I've learned from 20 years of clinical experience helping women navigate perimenopause—including the exact supplement protocols I use in my practice.
Supplements Are Tools, Not Magic Pills
Here's what I want you to remember: supplements are powerful tools, but they work best when combined with proper nutrition, stress management, sleep, and movement.
And when you understand what's actually happening in your body and you choose supplements strategically based on your specific needs, they can be incredibly effective for managing perimenopause symptoms and supporting your hormone health.
You don't have to suffer through perimenopause. There are real solutions, and you deserve to feel your best.
Ready for Personalized Support?
If you're ready for more than general advice—if you want comprehensive testing, a personalized supplement protocol designed for YOUR unique hormone profile, and ongoing support from me and my team—I can help.
In my functional medicine practice, I work with women in perimenopause to:
Identify specific hormone imbalances through comprehensive testing (salivary cortisol, urine hormone metabolites, full thyroid panel, gut health, inflammation markers, nutrient levels)
Create targeted supplement protocols matched to YOUR unique needs
Provide ongoing guidance and accountability so you finally feel better
Schedule a FREE Hormone Health Strategy Call and let's talk about your symptoms, your health history, and what testing would be most valuable for you.