BEST SUPPLEMENTS FOR PERIMENOPAUSE AND MENOPAUSE
- Apr 13
- 5 min read
Updated: 6 days ago
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When navigating perimenopause and menopause, it's important to remember that supplements are meant to supplement, not replace, a foundation of balanced nutrition, movement, stress management, and quality sleep. The first step in managing hormonal transitions should always be optimizing diet and lifestyle. However, targeted supplementation can provide valuable support for symptoms such as fatigue, bloating, mood swings, and bone health.
Below is a list of the best supplements for perimenopause and menopause, including their benefits, when to use them, and a few trusted brands to consider.
Best Supplements for Perimenopause and Menopause
Supplements with Magnesium Bisglycinate or L-Threonate
Magnesium plays a key role in relaxation, sleep, digestion, and hormone production. Magnesium bisglycinate is calming, helps with bloating and constipation, and supports muscle recovery. Magnesium L-threonate is more targeted for brain health, helping reduce brain fog and support memory. Magnesium is also essential for progesterone production, which begins to decline in perimenopause.
Recommended brands:
Organika Magnesium L-Threonate - Use my 25% discount code MIREIA25
Liver Support Tincture or Supplement
The liver is responsible for metabolizing and eliminating excess estrogen, critical during perimenopause when estrogen levels are fluctuating. Liver support supplements with ingredients like milk thistle, dandelion root, artichoke, or turmeric can promote hormonal balance, reduce bloating, and ease PMS-like symptoms.
Recommended brands:
St. Francis Liver HepatoDR (tincture)
Wild Wholistic Liver Protector (tincture)
Omega-3 for Inflammation and Hormonal Balance
Omega-3 fatty acids (EPA & DHA) are essential for reducing inflammation, supporting heart health, and stabilizing mood. They’re also key for brain health, helping with memory, focus, and reducing the intensity of mood swings or low moods during this hormonal phase.
Recommended brands:
Atplab Omega Pure (fish-based)
Organika Krill Oil (algae-based, vegan option) - Use my 25% discount code MIREIA25
Zinc for Hormonal and Immune Support
Zinc supports hormone production, immune function, and wound healing, and helps regulate inflammation. It can be especially beneficial for supporting progesterone levels, improving skin health, and reducing hair thinning, which are common concerns in perimenopause.
Recommended brands:
Pre and Probiotics for Gut Health
Gut health is intimately connected to hormone regulation, digestion, and mood. A well-balanced gut microbiome supports proper estrogen detoxification, reduces bloating, and enhances overall vitality. Look for probiotics with bifidobacteria strains and pair with prebiotic fiber for best results.
Recommended brands:
Organika (prebiotic + probiotic) - Use my 25% discount code MIREIA25
Living Alchemy Probiotics (they have multiple types)
Fiber Supplements for Digestion and Hormonal Balance
Fiber plays an essential role in digestive health, blood sugar regulation, and estrogen elimination. Increasing fiber can help reduce constipation, bloating, and hormonal imbalances, especially as the metabolism and digestion slow down with age.
Recommended brands:
Organika Whole Psyllium Husk - Use my 25% discount code MIREIA25
Adaptogens for Stress and Energy Support
Adaptogenic herbs help the body adapt to physical and emotional stress—a major trigger for hormonal imbalance.
Ashwagandha: Supports cortisol balance, improves sleep, and reduces anxiety
Rhodiola: Boosts energy and stamina
Reishi: Calms the nervous system, promotes sleep and supports immune health
Lion’s Mane: Enhances focus, memory, and nervous system regeneration
Recommended brands:
Organika Ashwagandha with black pepper - Use my 25 % discount code MIREIA25
Organika Rhodiola - Use my 25 % discount code MIREIA25
Vitamin D3 + K2 for Bone and Hormone Health
Vitamin D3 supports mood, immunity, and calcium absorption, while K2 directs calcium to the bones and teeth instead of arteries. This combo is vital for maintaining bone density and cardiovascular health, especially post-menopause when the risk of osteoporosis increases.
Recommended brands:
Organika Vitamins D3 + K2 - Use my 25 % discount code MIREIA25
Good Collagen Supplements for Skin, Joints, and Muscle Health
Collagen production declines with age, leading to wrinkles, joint pain, and muscle loss. A good collagen supplement can help improve skin elasticity, reduce joint discomfort, and support muscle tone and bone strength, making it a great addition during the hormonal transition.
Recommended brands:
Organika Enhanced Collagen - Use my 25 % discount code MIREIA25
Creatine for Strength and Brain Function
Often overlooked in women’s health, creatine supports muscle strength, energy production, and brain function. It’s especially helpful for preventing muscle loss and brain fog, and it may also help combat low mood and mental fatigue in perimenopause and menopause.
Recommended brands:
While supplements can be powerful allies during perimenopause and menopause, they are most effective when combined with a nutrient-rich diet, daily movement, stress support, and restorative sleep. Each woman’s experience is unique, and supplement needs may vary based on symptoms and health history.
If you’re not sure where to start, or which combination is best for your body, consider working with a qualified holistic practitioner who can guide you based on your individual needs.
Do want personalized support? Book your free 15-minute discovery call here to receive guidance tailored to your symptoms, lifestyle, and goals. Let’s explore how holistic nutrition can support you through this powerful transition.
Disclaimer:
The information provided in this article is for educational purposes only and is not intended to replace medical advice. Always consult with a qualified healthcare provider before making any changes to your diet, exercise, or health practices, especially if you have a medical condition or are on any medications. Period pain can be a symptom of underlying health issues, so please seek guidance from a healthcare professional if your symptoms persist or worsen.
Sources
National Institutes of Health. “Magnesium: Fact Sheet for Health Professionals.” Office of Dietary Supplements, NIH.https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
Mayo Clinic. “Omega-3 fatty acids: Benefits and sources.”https://www.mayoclinic.org/drugs-supplements-omega-3-fatty-acids/art-20364688
Office on Women’s Health. “Menopause.” U.S. Department of Health & Human Services.https://www.womenshealth.gov/menopause
Grover, S. & Bhad, R. (2018). “The therapeutic efficacy of Ashwagandha root extract on stress, anxiety, and sleep: A randomized placebo-controlled study.” Cureus, 10(9).https://doi.org/10.7759/cureus.3120
University of Maryland Medical Center. “Rhodiola.” UMMC Complementary and Alternative Medicine Guide.(Archived from: https://www.umms.org/ummc)
Cano, A., Chedraui, P., Goulis, D.G. et al. “Calcium in the prevention of postmenopausal osteoporosis: EMAS clinical guide.” Maturitas, 2018.https://doi.org/10.1016/j.maturitas.2018.06.011
Reid, I.R., et al. (2014). “Effects of vitamin D supplements on bone mineral density: A systematic review and meta-analysis.” The Lancet.https://doi.org/10.1016/S0140-6736(13)61647-5
Zdzieblik, D., et al. (2015). “Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men.” British Journal of Nutrition, 114(8).https://doi.org/10.1017/S0007114515002170
Forbes, S.C., et al. (2021). “Creatine Supplementation during Menopause and Postmenopause: A Narrative Review.” Nutrients, 13(5), 1405.https://doi.org/10.3390/nu13051405
Plottel, C.S., & Blaser, M.J. (2011). “Microbiome and Hormonal Interactions: The Role of Gut Bacteria in Health and Disease.” Gastroenterology, 140(5).https://doi.org/10.1053/j.gastro.2011.01.052
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