Best Supplements for Perimenopause
Perimenopause is the transition period before menopause, often beginning in your 40s. During this time, estrogen and progesterone levels fluctuate, which can lead to symptoms like brain fog, sleep disruption, anxiety, hot flashes, irregular cycles, and hair thinning.
While lifestyle support is foundational, certain supplements may help support hormonal balance and symptom relief.
Magnesium Glycinate
Magnesium supports nervous system regulation, sleep quality, and stress response. Many women are mildly deficient, especially during periods of hormonal fluctuation.
Best for:
Sleep Issues
Anxiety
Muscle Tension
PMS like Symptoms
Avoid if:
Significant Kidney Disease
NP-Recommended Option
This practitioner-grade magnesium glycinate is well tolerated and appropriate for most adults seeking sleep and nervous system support.
For a detailed breakdown of the different forms of magnesium, read my guide on choosing the right type of magnesium.
Omega 3 Fatty Acids
Omega-3s support inflammation balance, mood stability, and cardiovascular health.
Best for:
Mood Swings
Brain Fog
Inflammation
Cardiovascular Protection
NP-Recommended Option:
Ashwagandha
May support stress resilience and cortisol regulation.
Best for:
Stress-driven insomnia
Anxiety
Feeling “wired but tired”
Avoid with:
Hyperthyroidism
Pregnancy
NP-Recommended Option
Perimenopause Stack
Not all supplements are appropriate for everyone. If you have underlying medical conditions or take prescription medications, consult your healthcare provider before starting new supplements.
