7 Best Supplements for Perimenopause and Menopause
By Lisa Collins | Fact Checked | Sources
Feeling overwhelmed by the flood of conflicting advice on how to manage perimenopause or menopause symptoms? You’re not alone. Millions of women experience hot flashes, mood swings, low energy, and sleep disruptions. They’re all searching for safe, effective ways to feel like themselves again. The right supplements can make a real difference.
As Dr. Stephanie Faubion of The Menopause Society put it, "We have so many other things in our tool kit." Hormone therapy is one option, not the only one.
Quoted in The New York Times, June 2026
Backed by science and used by women just like you, these natural options support hormone balance, boost energy, and improve overall well-being, without the side effects of synthetic treatments. In this article, we’ll walk you through the 7 best supplements for perimenopause and menopause, explaining what they do, why they work, and how to choose the ones that are right for your unique journey.
Read what to expect when taking supplements
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Fiber
Fiber often doesn’t get the respect it deserves. Once you reach perimenopause and menopause, however, its essential role in your daily life can become more apparent. We embrace fiber because of its role in:
- Digestion. The digestive process changes in menopause. Women are more likely to experience indigestion, bloating, gas, constipation, belching, heartburn, irritable bowel syndrome, and nausea. Getting adequate (25-30 grams daily) in your diet can have a positive impact on just about every one of these symptoms.
- Heart health. Fiber helps clean out the bad cholesterol in the blood vessels, which in turn may help support blood pressure levels already within a normal range and improve blood circulation. You also need fiber to help lower inflammation in the body.
- Detoxing your liver. Fiber plays a role in supporting detoxification of the liver and the elimination of toxins through regular bowel movements.
- Hormone balance. To achieve healthy hormone balance, you need a healthy gut microbiome, which depends on getting adequate fiber. That’s because fiber helps regulate hormone levels in the body, including estrogen, progesterone, insulin, and ghrelin (the hunger hormone).
- Support balanced estrogen metabolism. Numerous research studies have indicated that fiber intake plays a role in supporting balanced estrogen metabolism already within a normal range, including a study appearing in the American Journal of Clinical Nutrition. Fiber may help support healthy estrogen levels already within a normal range.
- Support intestinal health. Fiber helps move stool and toxins from the body and thus has a role in supporting regularity and healthy intestinal function.
If you are looking to include more fiber in your diet, Fiberus is our choice. Each scoop provides 6.5 grams of soluble prebiotic fiber that dissolves rapidly and has no taste, texture, or smell.
L-theanine
Both emotional and physical stress are a challenge for women in menopause, and it typically takes a toll by exasperating symptoms and impacting quality of life. Stress and poor sleep often go hand-in-hand, and so finding ways to effectively tackle both of these issues is a goal many women try to reach.
The amino acid L-theanine has been shown to help with both of these challenges. In a 2023 study, researchers found that 200 mg L-theanine taken daily was effective in improving sleep. In another study, the investigators used a combination of L-theanine and magnesium, a mineral that is also known for its ability to promote muscle relaxation, which aids sleep while also bettering sleep quality. Brain images were taken to determine the effects of the L-theanine and magnesium combination, and the researchers noted that the “compounds potentiate the effect of L-theanine on sleep by boosting slow-brain waves, regulating brain electrical activity, and increasing neurotransmitter and GABA [gamma-aminobutyric acid, an amino acid that plays a key role in the brain and in sleep] receptor levels.”
Sleepus is a supplement that combines L-theanine with magnesium bisglycinate chelate along with lactium (regulates the stress hormone cortisol) and melatonin (a sleep hormone) to reduce stress, promote relaxation, aid the ability to fall asleep faster, stay asleep longer, and achieve quality sleep.
Magnesium
Magnesium is involved in more than 300 biochemical processes in the body, which makes it a critical mineral for health. When it comes to perimenopause and menopause, we are focusing on its importance for bone strength, sleep problems, stress and mood, and heart health.
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Most cases of magnesium deficiency are not diagnosed, and the majority of individuals in modern society are not getting enough of this nutrient. Experts emphasize that “subclinical magnesium deficiency increases the risk of numerous types of cardiovascular disease,” and since heart disease is the number one killer of postmenopausal women, attention to magnesium intake is essential.
Tackling mood swings and low mood is a full time job for many women in menopause, but magnesium may help support emotional balance. A relationship between low magnesium levels and mood has been found by researchers, including a study of postmenopausal women whose mood-related scores were worse when magnesium was low and better when they were higher.
Magnesium is also essential for optimal bone health, a concern in menopause. A 2021 update on magnesium and bone health reported that 30 to 40 percent of subjects evaluated in 28 studies had low magnesium (most were menopausal women) and that magnesium supplementation was beneficial for bone density, supporting bone health as part of a healthy lifestyle.
Finally, restful sleep. Perimenopausal and menopausal women often fall short in this category. Magnesium may help. In a study of older adults, taking 500 mg magnesium daily for eight weeks resulted in significant increases in sleep efficiency and sleep time as well as melatonin levels and a significant decline in cortisol concentration.
Read about which magnesium is best during menopause
Are you among the 70 to 80 percent of women in perimenopause or menopause who need more magnesium? Magnesium is a mineral worth learning more about as you navigate this stage of life, and it's worth discussing with your healthcare provider whether a supplement may be right for you.
Omega-3s
Omega-3 fatty acids are a nutrient that can provide relief and health support for perimenopausal and menopausal women both inside and out. Difficulties with memory, concentration, attention, and brain fog can be very disruptive. Experts have shown that omega-3 fatty acids (EPA and DHA; eicosapentaenoic acid and docosahexaenoic acid, respectively) are effective in improving brain function and health. A 2023 report evaluated the association between omega-3 levels and cognition and brain volume in elderly individuals. They found that higher levels of omega-3 fatty acids are associated with better brain processing speed, memory, and brain structure.
How is your skin? Dry, flaking, itchy, red? Are you experiencing vaginal dryness and irritation or a sudden appearance of acne? Omega-3 fatty acids may help. Several reports have highlighted the value of omega-3 supplements in supporting clearer-looking skin. In one group of women, skin hydration increased 39 percent and their skin was less sensitive and rough after three months among those who took one-half teaspoon of omega-3 rich oil when compared with a placebo group. Omega-3 may also help support comfort related to vaginal dryness and irritation that frequently occurs in the menopause years.
Numerous studies have shown that your heart can benefit from omega-3s as well. In a 2023 meta-analysis, for example, the reviewers noted that taking supplements of omega-3s and “increasing the consumption of alpha-linolenic and linoleic acids in place of saturated fats” was associated with better cardiovascular markers.
Our Omega 3-T supplement provides 1,600 mg EPA and DHA in a triglyceride (T) form that makes it easy on the stomach. At the same time it can help support healthy skin, heart, and brain function, and even nourish your joints and hair.
Pycnogenol
The bark of the French maritime pine tree is the source of this special supplement used by many women in menopause. Pycnogenol is the registered trademark name for this product that is standardized to contain 70 percent of antioxidants known as procyanidins, which are a type of flavonoid.
Scores of studies have identified the benefits of this pine tree extract for supporting women's comfort during menopause and overall health concerns that affect women in this population. For example, 30 mg Pycnogenol was associated with significant decreases in hot flashes and sleep issues after perimenopausal women took the supplement for 12 weeks. In another study, 100 mg Pycnogenol use for six months was associated with improvements in fatigue, mood swings, memory, headache, sleep, and hot flashes. A 2012 study provided first-time molecular evidence that Pycnogenol is beneficial for human skin by significantly improving elasticity and hydration. The subjects in this study were postmenopausal women who took the supplement for 12 weeks.
Other research shows how Pycnogenol may help support blood sugar levels already within a normal range. It also may support healthy metabolism.
To share in these benefits, a Pycnogenol supplement with 100 mg per dose of dried French maritime pine bark extract daily is recommended.
Vitamin D
Vitamin D is the friend all of us would love to have. This hormone (no, it’s not really a vitamin but more like a multifunctional hormone) plays a significant role in bone health and in the cardiovascular system, immune system, endocrine system, as well as in supporting mood and overall comfort. Although vitamin D is synthesized in the skin when it is exposed to sunlight, many people fail to get enough sunlight to meet their needs. Few foods are rich in vitamin D as well, so supplements are often recommended.
The body needs vitamin D to absorb calcium, so it is especially important in perimenopause and menopause. Vitamin D supports bone density as part of a healthy lifestyle. Vitamin D also may help support genitourinary comfort, regulates the growth of vaginal cells to help keep the vagina more supple, supports cardiovascular health, and supports healthy immune function.
Before starting a vitamin D supplement, ask your doctor for a blood test to check your vitamin D levels. It’s important to take a dose that fits your specific needs and to combine it with Vitamin K2.
Vitamin E
Did you know there are eight forms of vitamin E and that some are more beneficial for women in perimenopause and menopause than others? Here’s the story.
Read about tocotrienols in menopause: the E vitamin with heart (and more)
Vitamin E consists of four types of tocotrienols and four of tocopherols: alpha, beta, delta, and gamma. When shopping for vitamin E, you want the types with the most powerful antioxidant benefits and that have been studied for their abilities to support healthy inflammation response, blood sugar, and cholesterol already within normal ranges; support brain and liver health, insulin function, and bone health; and support metabolic health and healthy weight. Other benefits include support for liver health and age-related cognitive health.
The two types of vitamin E behind these benefits are delta and gamma tocotrienols. Our Toco-E supplement provides these forms in a 150-mg softgel that you take once daily. And here’s an added bonus for women who are concerned about hair loss: a study has shown that individuals who took tocotrienol supplements for eight months showed a significant increase in the number of hairs on their scalp when compared with those who took a placebo.
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Bottom line
Various supplements can help support your comfort and support efforts to maintain heart, bone, nerve, and brain health while you make your journey through perimenopause and menopause. Always choose high-quality products that provide scientific evidence to support the ingredients in the supplement and take the supplement as recommended by your healthcare provider.
