17 best supplements for perimenopause to enhance your health and wellbeing

If you are looking for an all-around supplement to support you during perimenopause, Health & Her's Perimenopause Multi-Nutrient Supplement which comes with 60 capsules is designed to help women navigate this new period of life. It contains essential vitamins, minerals, and botanicals, such as Vitamin B6 for hormone regulation, Magnesium for energy, and Red Clover for its phytoestrogen content - which is beneficial for symptoms such as vaginal dryness and mood regulation. This supplement is also vegan, non-GMO, and free from added preservatives, making it suitable for various dietary requirements.

Reviewers who have been using this product share that it has stopped their hot flushes within 5 days of taking the supplements. Another reviewer added that it has dramatically improved their skin, mood and bloating. Regarding mood regulation, one woman who is 45 and perimenopausal shared that she was irritable with the kids all the time, bursting into tears for no reason and feeling low. After starting her course with this supplement, she felt brighter, more energetic and less angry within 3 days and also added that she has not had night sweats in the last six months.

The Perimenopause Support Trio from Wild Nutrition comes with three supplements: Botanical Menopause Support, Daily Multi Nutrient, and Pure Strength Omega 3. It is also possible to purchase these products separately. These supplements work together to provide essential nutrients, minerals, and botanicals for a healthy mind and body during perimenopause. The Wild Nutrition Food-Grown method ensures whole-plant goodness, aiding in hormone regulation, energy support, and psychological well-being - using only clean and effective herbs, minerals and vitamins. 

The heart of the trio - the Perimenopause Complex was tested by Esen Heath, Production Editor for Puzzles at Bauer Media to see how it helps women with the symptoms and it is priced at £28. “After I started taking the supplement, I feel like I have more energy during the day and it has helped to lift my mood as I don't feel as down as I did before,” she said. Regarding the quality of her sleep, she said that she does not wake up in the night as often as she used to and her sleep is a lot deeper than it was before. As she feels less tired and more positive generally, she added that she will keep going with them. 

Georgina Finegan, Assistant Editor at Closer also tried the Perimenopause Complex and she said: “For the past year I have been experiencing anxiety first thing in the morning and after taking the supplement for a couple of weeks I noticed that it didn’t feel as severe. The month I tested the supplement I went through a period of change at work, which would’ve ordinarily have caused me to feel stressed, but my general mood remained positive. My hair and nails seemed healthier and stronger. I also received a few compliments on my skin, which made me feel good.”

Dr Harper emphasized the importance of getting a sufficient amount of Vitamin D during this phase of life, and the Nutri Advanced's Vitamin D3 with K2 Liquid Drops combines essential Vitamin D3, which supports bone health and immune function, with Vitamin K2 for maintaining healthy bones. These orange-flavoured drops can be taken directly or mixed with water.

Nutri Advanced's Vitamin D3 with K2 has been tested and reviewed by Yours and our tester comments: "The most common recommendation I have had from the consultations is that drops are the best way to absorb Vitamin D and that the supplement should contain a D3 K2 combination, which makes this option perfect.”

“I believe it has really increased my energy levels and strengthened my immune system. I just take three drops on the tongue daily and it tastes pleasantly of oranges,” she added. One thing to note is that these D3 drops contain Cholecalciferol which is usually derived from sheep's wool, so it may not be suitable for vegans.

It’s a fact that collagen levels in the body naturally decline as we age. Unfortunately, for women, this only gets worse in midlife. Perimenopause and menopause can have a detrimental impact on collagen levels as a reduction in oestrogen can decrease our natural collagen levels. Not only does this mean our skin will lose elasticity but it’s bad news for our joints too. The good news is that there is something you can do about this.

Taking a collagen supplement is a really easy way to combat this. The award-winning collagen blends from Ancient +Brave are crafted with perimenopausal women in mind. This one is made using grass-fed bovine collagen powder but if you don't eat meat or beef, then they also have a Marine Collagen powder too.

Our Digital Editor Claire Tapley has been taking this supplement for over a year now and can’t rate it highly enough.

“I’m at the early stages of perimenopause and I’ve been so impressed with the difference this supplement has made. Before taking it, I used to wake up most mornings with an aching lower back. After just three weeks of taking this supplement this pain disappeared completely! I recently went on holiday for two weeks and forgot to take this product with me and I noticed the back pain returned. As soon as I got home and started taking my collagen again and the discomfort totally disappeared.

As well as being great for my joints I‘ve also noticed it gives my skin a real, healthy glow. My hair is thicker and falls out less and my skin, which was often quite dry, now appears much softer and plumper.

What I love about this product is how easy it is to incorporate into your diet. It’s completely tasteless so I either pop a spoonful into my coffee in the morning or mix it into my yogurt for breakfast. I’ve actually found that adding this to my breakfast helps me feel fuller for longer too as there is a high level of protein in collagen that will keep you feeling satiated after a meal. I’ve recommended this product to so many of my friends and family and they have all reported similar positive effects.”

Are you looking for a powerful and vegan-friendly B12 supplement? DR.VEGAN Vitamin B12 capsules are a great choice, especially if you're following a plant-based or low-meat diet. Dr Harper suggests supplementing B12 too, and this particular supplement is higher in strength with 2,000ug in the easily-absorbed methylcobalamin form. Not to mention these capsules provide an energy boost and cover the B12 gap in plant-based diets.

The DR.VEGAN Vitamin B12 supplements were tested and reviewed by Vanessa Clover, Art Director for Grazia magazine and she said, “These supplements have definitely helped me feel less tired generally, especially in the morning and I would say I have been sleeping slightly better too. I also feel less achy in general.”

The Free Soul Perimenopause supplements are a blend of Vitamin B6, B12, C and D3 which enhances the function of the nervous system, hormonal regulation and psychological function. There are minerals like Magnesium, Iron and Zinc contributing to normal cognitive function and to reduce fatigue. 

These supplements were tested and reviewed by Natalie Knowles, age 40, Commercial Content Writer for Yours.co.uk and she said, “I've been looking for natural solutions to combat the painful periods, mood changes and lack of energy that have become much more frequent for me. Even if it makes a five per cent improvement and helps me feel balanced, I was willing to try it. I'm also adamant that it must be natural.”

“So, I was happy to try this Free Soul Peri-menopause supplement. It's a month's supply of tablets with recognisable ingredients. The blend of superfoods, vitamins, and minerals actively fortifies the body. Plus, it contains phytoestrogens to help with menopausal symptoms that come with hormonal changes.”

“I would also say that my hair and nails have been growing faster than usual. I have managed to shake off autumnal sniffles too, so my immune system must be good. I'm taking supplements in conjunction with lots of rest and a healthy diet.”

“However, I'm still getting a tension headache that lasts three days before the time of the month and painful periods. I think the tablets are a good nutritional supplement, but not a cure-all for the peri-menopausal body,” she adds.

Another recommendation by Doctor Harper was to take a magnesium supplement, and the Organic Pharmacy's Magnesium Stress Complex contains magnesium, zinc, and calcium to support a balanced nervous system, healthy muscles, strong bones, and a robust immune system. Magnesium deficiencies are among the most common - and can lead to insomnia, anxiety, and low energy - making this supplement an excellent choice during perimenopause and for general well-being. Reviewers who have been taking these supplements shared that it helps in regulating their nerves and hormones while also tackling issues like PMS, thyroid conditions, anxiety, and adrenal fatigue. “I have also found that it helps control muscle spasms," one customer added.

Dr Harper suggests taking a Vitamin B6 supplement during and after menopause as it can aid symptoms caused by low serotonin levels. This blend of essential vitamins in Viridian's High Six B6 Complex includes high levels of Vitamin B6 to help regulate hormonal activity during perimenopause and restore energy reserves. One reviewer shared that this supplement gives her energy that lasts throughout the day and that she can feel it if she misses it one day. It is a vegan-friendly supplement that supports energy release and reduces tiredness and fatigue, making it ideal for daily use and for all dietary requirements.

If you notice hair thinning, Viviscal Healthy Hair Supplements are a fantastic, reliable product to help you bring back stronger hair growth. It is one of the best supplements for hair growth that contains iron which plays an important part in red blood cell formation. It is also formulated with essential vitamins and minerals like biotin, zinc, silica, vitamin C, and antioxidant-rich millet seed extract to nourish hair from within. The AminoMar C marine collagen complex, exclusive to Viviscal, enhances the effectiveness of these supplements, promoting healthy hair growth during perimenopause. 

One of the reviewers, aged 44, who has been using this supplement for over 3 months now shared that her hair was becoming brittle and that it was beginning to thin out. “After starting these supplements, I first noticed an improvement around the 5-week mark when my eye brows were looking fuller,” she said.

“My hair feels healthier and has more of a natural shine to it. It is fuller, especially at the back. I have far less breakage and I’m not losing as much hair when I wash it,” she added. "

Omega 3 is an essential fatty acid that plays a key role in improving your menopausal transition, and also your general health. This comprehensive supplement offers micronutrients that support energy release, reduce tiredness and fatigue, promote female health, immune support, and overall well-being during perimenopause. Vitabiotics' Wellwoman Plus Omega-3, 6, and 9 tablets are perfect for filling nutrient gaps in your diet.

Reviewers who have been taking this supplement shared that it has had a positive effect on their energy levels and mood. “I feel more clear headed, energetic, motivated and less moody,” one customer said. “For as long as I can remember, my nails have been paper thin, and they break easily. Within two weeks of taking these, my nails got stronger and they have been growing much quicker than before,” another reviewer added.

Holland & Barrett's Menopause Mood Relief herbal supplements are a fantastic traditional remedy designed to alleviate symptoms like hot flashes, night sweats, mild anxiety, and low mood. St. John's Wort, a key ingredient, works wonders in easing mood swings and anxiety associated with menopause. One reviewer shared that she has been taking these supplements for 3 weeks now and that it has drastically improved her low mood, anxiety and feelings of anger to keep her calm. If traditional remedies with herbs are more your thing, this is a highly-rated product that could be an excellent choice for you during perimenopause.

 During perimenopause, the decrease in estrogen often leads to a decline in muscle mass, which can subsequently slow your metabolism. This metabolic change can affect energy levels and overall vitality. The ARTAH Metabolic Fix supplements have been specifically designed to combat these effects and provide a powerful combination of essential minerals, such as chromium, alpha-lipoic acid, and green tea extract, to support your metabolism and enhance energy levels. Plus, these powerful ingredients can assist with balancing blood sugar levels, reduce cravings and aid weight management during perimenopause.

As hormone levels shift and estrogen levels drop during menopause, a woman's risk for developing osteoporosis can go up. Studies suggest that extracts of red clover isoflavones slow down bone loss and even boost bone mineral density in perimenopausal women. Holland & Barrett's Red Clover Extract herbal food supplement contains 100 capsules which contain red clover blossoms that are rich in Vitamin B6. These dried red flowers support overall health and well-being and can also aid vaginal dryness.

One reviewer who has been trying these supplements shared that this is an absolute miracle if you are suffering unbearable hot flashes. “I've gone from having 20 or more flashes throughout the day and 4 to 5 hot flashes during the night to having probably 2 throughout the day and none at night.  So, my sleep pattern is a lot better now,” she added. The supplements also help with memory and another customer added that these are safe to use even if you have active thyroid issues as it does not clash with your prescribed medicines.

Thyroid health often goes unnoticed, and many might not even know the primary function of the gland: producing hormones that regulate metabolism and converting food into energy. Iodine, a vital trace mineral, supports the thyroid gland in producing the hormone thyroxine. Apart from promoting thyroid health, seaweed also aids cognitive function, skin maintenance, and a healthy nervous system. 

One reviewer mentioned that they felt more energetic and saw more glow in their complexion after a week of taking these. Another customer said, “I tend to have swollen glands in my neck regularly and irregular menstrual cycles - which can sometimes be a symptom of low iodine. This supplement helps support my thyroid functions.” Doctor Seaweed's supplements are vegan-friendly and gluten-free, and each box provides a 60-day supply. They also have supplements specifically targeted towards menopause as well.

Discover a tailored approach to your iron needs with Active Iron's diverse range. With doses from 14 - 25mg, this iron and B complex formula is specifically designed with women's health in mind. It addresses fatigue and hormonal imbalance while also promoting healthy skin and hair through Biotin and Zinc. The non-constipating formula provides two times better absorption, protecting the iron from oxidation for effective delivery.

One reviewer who has been taking the supplements shared that she would highly recommend it for anyone who lives a fast paced life as she feels more energised and her hair is no longer falling out. “You have to commit to a good 3 months of taking and now that I am 6 weeks in, I can feel that my energy levels have definitely improved,” another customer added.

If you would like natural support during perimenopause, this unique supplement is formulated from soy isoflavones, magnesium, and hibiscus. Magnesium reduces tiredness and supports the nervous system, ensuring a smooth menopause journey. It is a vegan-friendly and GMO-free supplement that is a wonderful natural choice, though it's not recommended for individuals with soybean intolerance or allergy.

One reviewer aged 46 shared that she has been experiencing peri-menopausal symptoms such as extreme anxiety, feelings of fear or panic with no specific cause, tearfulness and intense irritation. “I really felt quite scared at how unlike myself I was feeling. I've now been taking this for two months and feel that my anxiety and mood has improved. An added bonus is that my skin has improved considerably as well,” she added.

Relieve perimenopausal symptoms with this specialist supplement from Nature's Aid. Ideal for women experiencing PMS symptoms - it features Agnus Castus, first used by Hippocrates in female health remedies, to address issues like mood swings, irritability, breast tenderness, cramps, and bloating. This herbal medicinal product is a great go-to, just take one capsule twice a day, morning and night.

One customer who has been using this for a month now shared that she can see a difference in her moods. “I have always worked out lots, but before my period is due, I feel like there is a cloud over my head or feel like a totally different person. I hated it. But this is helping my mood a lot already and I am happy with it,” she said.

Known as the Queen of Mushrooms, Reishi, is known for its calming properties - perfect for restoring calm and curbing irritability. This supplement helps soothe the nervous system, reduces stress, support immune function, and promote deep sleep. Reishi, despite its bitter taste, blends well with hot chocolate or cacao, allowing you to unwind, centre yourself, and fortify your body's natural defences.

One customer who has been using this supplement shared her routine. “I have a teaspoon in the morning in my smoothie and one at night with hot milk and a splash of honey. I have noticed a big difference in stress and anxiety and it allows me to get a good night's sleep finally. As a natural way to get great sleep and feel calm, my Reishi comes everywhere with me,” she said.