Best Supplements for Perimenopause Relief: What Really Works

Hot flashes. Mood swings. Brain fog. If you’re in your 40s and suddenly wondering what on earth is going on with your body, welcome to perimenopause. It’s the transition before menopause, and yes, it can feel like your hormones are throwing a full-blown tantrum. The good news? You don’t have to just suffer through it.

There are natural ways to feel more balanced, energized, and sane again, and supplements can help. The internet is flooded with options that make big promises but fail to deliver.

So, what really works?

The best supplements for managing perimenopause symptoms are those that target the root of your symptoms, supporting hormonal balance, stress resilience, sleep, and energy without side effects.

In this post, we’ll break down the top research-backed perimenopausal supplements that work, how to pick the right ones for your physical symptoms, and lifestyle tips to help you feel like yourself again.

1. Vitamin D3 and K2

Vitamin D deficiency is very common in women approaching menopause, and it can make everything worse. Low D levels wreak havoc just when your hormones are already in chaos. You may experience a range of symptoms, including mood swings, brittle bones, and low energy.

Pairing D3 with K2 is especially important because it helps your body absorb calcium and carry it to your bones (where it belongs) and away from arteries (where it doesn't). 

Vitamin D3 supports your bone density, mood, and immune health, while K2 ensures proper calcium utilization, especially critical when estrogen starts to drop.

Why Not Natural's Organic Liquid Vitamin D3+K2 delivers a powerful daily dose in one go, ideal for women who want maximum support with minimum fuss.

2. B‑Complex (All 8 B Vitamins)

Feeling exhausted, moody, or mentally foggy? That could be your B vitamins crying for attention.

Perimenopause increases your body’s need for B vitamins, which are needed for energy production, brain function, hormone metabolism, and stress resilience.

B vitamins help regulate stress, balance hormones, support nervous system function, and maintain energy, making them a top-tier supplement for managing menopausal symptoms.

Why Not Natural’s B‑Complex+ Liquid is one of the few that provides all 8 B vitamins in their bioavailable forms, and in a clean, liquid formula, your body can absorb them quickly.

Also read: Top 8 supplements women over 40 should take for optimal health. 

3. Magnesium (glycinate or citrate)

If you’re having trouble sleeping, dealing with anxiety, or suffering from restless legs or cramps, magnesium might be the missing piece.

Magnesium regulates neurotransmitters like GABA, which promotes calmness and improved sleep, making it a great perimenopause supplement for hot flashes and mood swings. It also supports muscle relaxation and helps with hormone detox pathways during perimenopause.

Many women don’t get enough through diet alone, and stress only depletes it faster. Taking a gentle form like our magnesium glycinate can help calm your nervous system, improve sleep quality, and ease mood swings without digestive side effects.

4. Omega‑3 fatty acids (EPA + DHA)

Hormonal shifts in perimenopause are linked to increased inflammation, mood disorders, and cardiovascular risk. Omega-3s, especially EPA and DHA from fish oil or algae, counteract this.

They support brain function, reduce inflammation, and balance mood—all of which can be disrupted during hormonal changes in perimenopause.

Supplementing daily can help ease anxiety and depression, reduce joint pain, and support heart health. It may even help with your dry skin and thinning hair.

5. Black cohosh

Black cohosh is one of the most researched herbs for perimenopause and menopause. It’s known for helping reduce hot flashes, night sweats, irritability, and even mild depression.

It doesn’t contain hormones but seems to act on estrogen receptors in the brain to offer relief without the risks of hormone therapy.

Black cohosh helps balance the body’s response to dropping estrogen levels, particularly targeting vasomotor menopausal symptoms like hot flashes and mood swings.

6. Ashwagandha

Perimenopause can feel like an emotional rollercoaster, and Ashwagandha can be a valuable help in navigating this phase. This adaptogenic herb has been used for centuries in Ayurvedic medicine to support stress resilience, hormonal balance, and mood regulation.

It helps calm the nervous system, improve sleep, and support thyroid function, which is often impacted during this phase of life. Ashwagandha may also help reduce your cortisol levels, which can contribute to belly fat, anxiety, night sweats, and insomnia.

Ashwagandha supports the adrenal glands and helps lower stress hormone levels, making it a natural ally for maintaining hormonal balance and emotional stability during perimenopause. It is one of the top herbal supplements for perimenopause symptoms that involve stress and anxiety.

7. Red clover

Red clover is a plant-based source of phytoestrogens. It means that it contains compounds that mimic the effects of estrogen in the body.

If you have mild hot flashes, night sweats, or vaginal dryness, this supplement can offer gentle relief without the adverse reactions of hormone replacement therapy (HRT), including breast cancer.

Studies have shown improvements in sleep and mood as well, particularly when used consistently over several weeks.

The phytoestrogens in red clover help reduce estrogen-related menopausal symptoms by lightly binding to estrogen receptors, easing the severity of hot flashes and improving overall comfort.

8. Rhodiola rosea

If you’re constantly tired, emotionally drained, or mentally scattered, Rhodiola Rosea might be your new best friend.

It’s an adaptogen that helps your body adapt to stress, reduce fatigue, and enhance mental performance. For women juggling work, family, and perimenopausal chaos, Rhodiola can help you feel more in control and less like you’re running on fumes.

Rhodiola enhances your energy, focus, and stamina by reducing cortisol levels and supporting neurotransmitter balance, which is essential for maintaining mood and motivation.

9. Probiotics

Hormonal changes during perimenopause don’t just affect your mood; they also impact your gut. A disrupted microbiome can worsen bloating, brain fog, and even estrogen metabolism.

Probiotics balance the gut microbiome, which in turn supports hormone regulation, mood, and even skin and metabolic health during perimenopause.

Taking high-quality probiotic supplements can improve digestion, boost immune function, and support the gut-liver axis, which helps your body process and eliminate excess hormones.

You may also like: What are probiotics? Here's what you need to know.

10. L-Theanine

Can't relax? Struggling with anxiety or restless sleep? L-theanine is an amino acid that's found in green tea that promotes calm without sedation.

It enhances alpha brain wave activity, helping you feel alert but centered. Perfect for perimenopausal women who want to feel grounded during hormonal chaos, especially when taken with magnesium or B vitamins.

L-theanine reduces stress and anxiety by boosting GABA and serotonin levels, key neurotransmitters often impacted by fluctuating hormones.

11. DIM (Diindolylmethane)

DIM is a compound found in cruciferous vegetables, such as broccoli and Brussels sprouts. It helps support estrogen metabolism by promoting the healthy breakdown of estrogen into its more protective forms.

Menopausal women who struggle with estrogen dominance symptoms, like bloating, breast tenderness, or mood swings, may benefit from adding DIM to their routine. DIM is also known to improve women's health when taken regularly.

DIM supports hormone detoxification and balances estrogen pathways, helping ease PMS-like symptoms during perimenopause.

12. Evening Primrose Oil

This plant oil is rich in gamma-linolenic acid (GLA), a type of omega-6 fatty acid that has been shown to support skin elasticity, reduce breast tenderness, and ease hormonal acne and inflammation. It is one of the few natural perimenopause relief supplements that work.

It’s particularly useful for women dealing with perimenopausal skin changes or monthly breast pain.

GLA in evening primrose oil helps modulate inflammation and hormone-related skin issues by supporting the balance of prostaglandins.

13. Chasteberry (Vitex Agnus-Castus)

Chasteberry is a traditional herbal remedy for menstrual irregularities and premenstrual syndrome (PMS), and it's useful during perimenopause, too. It supports the pituitary gland in balancing progesterone levels, which often dip before estrogen levels do.

It’s especially helpful for most women experiencing irregular cycles, mood swings, or breast tenderness.

Chasteberry promotes progesterone production and balances the estrogen-progesterone ratio, thereby reducing irritability and perimenopausal symptoms associated with PMS.

14. Melatonin

Struggling to fall or stay asleep? Melatonin levels naturally decline with age, and perimenopause can throw your circadian rhythm off entirely.

Melatonin supports healthy sleep cycles and may also help reduce the intensity of hot flashes and night sweats that disrupt sleep. It is one of the most recommended supplements for perimenopause support that has no known side effects.

Supplementing with melatonin (ideally a low dose, 0.3–1 mg) can help reestablish better sleep patterns and reduce nighttime awakenings.

15. Zinc

Zinc is often forgotten, but it plays a huge role in hormone regulation, skin health, immune function, and even mood.

Zinc helps regulate hormones and supports immune health, skin repair, and emotional balance, especially in women navigating fluctuating estrogen levels.

During perimenopause, it can help support thyroid function, reduce acne, and enhance tissue healing. Why Not Natural’s Liquid Zinc Picolinate + Bisglycinate is especially easy to absorb and free from unnecessary fillers.

What are the symptoms of perimenopause?

Perimenopause is like puberty in reverse. It’s the time leading up to menopause when your hormones, mainly estrogen and progesterone, start acting a little unpredictably. And honestly? The menopause symptoms can catch you completely off guard.

Some of the most common ones include

• Hot flashes

• Night sweats

• Irregular periods

• Mood swings

• Anxiety

• Low bone health

• Low libido

• Bone loss

• Weight gain (especially around the belly)

• Brain fog

You may also experience trouble sleeping, sudden fatigue, or changes in your skin and hair. It’s a grab bag, and every woman’s experience is different.

One month, you might feel totally fine. The next? You’re crying during an insurance commercial and wondering if you’re losing your mind.

It’s just your hormones on a rollercoaster, and unfortunately, it can last for years.

Recognizing these symptoms early means you can do something about them sooner. And while every woman’s journey through perimenopause is unique, you’re not alone. Millions are going through it too (some silently), and there are things you can do to feel more like yourself again, starting with the right support, sleep, food, and, yes, effective supplements for perimenopause relief.

How to choose the right supplement for your symptoms

The secret is matching the right support to what you personally need.

Start by identifying your top 2–3 trouble spots. Is it sleep? Mood swings? Hot flashes? Brain fog? Weight gain? Once you know what’s bugging you the most, you can look for supplements that target those areas.

For example, magnesium is excellent for sleep and anxiety. Vitamin B-complex helps with energy, mood, and mental clarity. And black cohosh? That one’s great for hot flashes.

Also, don’t forget to check the form of the supplement. Is it something your body can actually absorb and use? Liquid forms, like Why Not Natural’s B-Complex and Zinc, are a smart pick because they skip fillers and go straight to work.

And lastly, think long-term. Perimenopause is a phase, not a day trip. Choose supplements that are clean, safe for daily use, and don’t overload your body. 

If a product promises overnight magic, it’s probably too good to be true. Look for honest brands that value quality ingredients over hype.

When in doubt, go simple. Your body’s doing a lot. Support it, don't overwhelm it.

Lifestyle tips to boost the effectiveness of supplements for perimenopause relief

Supplements can be of great help, but they’re not magic pills. To get the most out of them, your daily habits matter just as much as what’s in the bottle. Consider the following: 

Focus on your food

A diet rich in whole foods, especially leafy greens, healthy fats, fiber, and protein, can stabilize blood sugar, support hormone detox, and keep inflammation in check. Ditch ultra-processed snacks and try eating at regular times to avoid blood sugar crashes. 

Move your body

You don’t need to run marathons. A 20-minute walk, strength training twice a week, or a little yoga can do wonders for hormone balance, stress, and sleep.

Get enough sleep

Sleep is essential in managing perimenopause symptoms. Prioritize it like your sanity depends on it, because it kind of does. Establish a routine, limit screen time before bed, and cultivate a calming evening ritual. Dietary supplements, such as magnesium or melatonin, can help, but your habits are the foundation.

Manage your stress

Chronic stress messes with your hormones more than you’d think. Make time for things that calm you down, meditation, deep breathing, journaling, or even dancing around your house to ‘90s pop. Whatever works!

Pair these lifestyle habits with the right natural supplements for perimenopause, and you’ll start to feel more balanced, clearer-headed, and like yourself again, even on the wild hormonal days.

Takeaway: Feel like yourself again with smarter supplements from Why Not Natural

Perimenopause isn’t the end of anything but a transition. A wild, often unpredictable one, yes, but also a chance to get to know your body in a new way and support it differently. The right supplements can ease the chaos, calm the perimenopause symptoms, and help you feel like yourself again.

Some solutions actually work without relying on synthetic hormones or harsh chemicals.

The key is choosing clean, effective, and bioavailable options that your body can absorb and use. That’s exactly what Why Not Natural is all about.

Our B-Complex Liquid, Organic Liquid Vitamin D3 + K2, and Liquid Zinc Picolinate + Bisglycinate are formulated to provide your body with what it truly needs, without fillers, binders, or gimmicks.

If you are ready to take control of your perimenopause journey, start with clean, perimenopause relief with natural remedies that actually work. Explore Why Not Natural’s full collection today.

FAQs

Here are the answers to a few frequently asked questions that might help you choose the best vitamins and supplements for perimenopause:

What’s the best way to shed 20 pounds during perimenopause?

Focus on whole foods, strength training, and managing stress. Prioritize protein, fiber, and healthy fats to help stabilize blood sugar levels. Support metabolism with supplements like B-complex and magnesium. Sleep is non-negotiable. Be consistent, not perfect. Hormonal shifts slow things down, but sustainable weight loss is possible.

How can I support hormonal balance throughout perimenopause?

Eat nutrient-dense foods, manage stress, and get enough sleep. Add hormone-supportive supplements, such as B vitamins, magnesium, omega-3 fatty acids, and adaptogens like Ashwagandha. Avoid ultra-processed foods and alcohol, which can spike estrogen. Daily movement and gut health also play a big role in hormonal harmony.

If you decide to take any supplements, please make sure you inform your healthcare provider before starting.

What is the most effective approach to managing weight gain during perimenopause?

Ditch crash diets. Instead, build muscle through resistance training, eat balanced meals, and track hidden sugars. Support metabolism with clean supplements like D3-K2 and zinc. Address stress; high cortisol equals belly fat. Consistency beats intensity, and small changes compound over time.

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This web site is provided for educational and informational purposes only and does not constitute providing medical advice or professional services.