Best supplements for perimenopause to optimise your health

If you are looking for an all-around supplement to support you during perimenopause Health & Her's Perimenopause Multi-Nutrient Supplement comes with 60 capsules and is designed to help women during 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. This supplement is vegan, non-GMO, and free from added preservatives, making it suitable for various dietary requirements.

Customer review: "I’ve been using these for six months now, and I couldn’t live without them. They’ve helped reduce my margarine and night sweats."

The Perimenopause Support Trio from Wild Nutrition comes with three supplements: Botanical Menopause Support, Daily Multi Nutrient, and Pure Strength Omega 3. 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. Wild Nutrition also has a Women's 45+ Daily Multi Nutrientto target the specific needs of women 45 and over too, which we rated as our top multivitamin.

Customer review: "I'd tried various other menopause supplements prior to these without noticing any discernible difference to my symptoms, so was a little sceptical at first. I have to say I'm very impressed so far and have noticed an improvement in my overall symptoms, particularly my sleep and general well-being. I'm just about to start my second month's supply and will continue to see how things go."

Dr Harper told us that getting a sufficient amount of Vitamin D is very important during this phase of our lives, 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.

Our review: "I have been on quite the health journey and have seen many naturopaths. The most common consensus 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. I was recommended this product by Nutri Advanced three years ago and have never looked back. I believe it has really increased my energy levels and strengthened my immune system."

Another recommendation of 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.

Our review: "I take Magnesium every day without fail. It is magic for regulating my nerves and hormones. It is essential when treating all hormonal imbalance issues – including PMS, thyroid conditions, perimenopause, anxiety, and adrenal fatigue. I have also found that it helps control muscle spasms."

Dr Harper suggests taking a Vitamin B6 supplement taken during and after menopause as it can aid symptoms caused by low serotonin levels. This blend of essential B vitamins in Viridian's High Six B6 Complex includes high levels of Vitamin B6 to help regulate hormonal activity during perimenopause and help restore energy reserves. It is a vegan-friendly supplement that supports energy release and reduces tiredness and fatigue, making it ideal for daily for all dietary requirements.

Customer review: "I like the glass bottle. This B Complex gives me energy, and I can feel if I miss a day."

If you notice hair thinning, Viviscal Healthy Hair Supplements are a fantastic, reliable product to help you bring back stronger hair growth. It is formulated with essential vitamins and minerals like biotin, zinc, iron, 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.

Customer review: "Really like this easy to take and don’t taste chemically or have any aftertaste haven’t seen any results yet but I know it will take a while so still hoping but so far would recommend to family and friends and will continue with using and buying these."

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

Customer review: "I’m always a bit dubious about whether multivitamins actually work but these are fantastic. For as long as I can remember my nails have been paper thing and break easily. Within two weeks of taking these they were tough as nails and growing much quicker than before. I love that these combine so many vitamins in two capsules as it means I don’t have the hassle of buying dozens of pills."

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, and this particular supplement is higher 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. Plus, there is a subscription-based option available too.

Our review: "My partner has been vegan for five years and has been looking for an effective supplement to help bridge the nutrient gaps in his diet. Since taking DR.VEGAN supplements, he has found he has had fewer energy dips.

Holland & Barrett's Menopause Mood Relief herbal supplements are a fantastic traditional remedy based on age-old wisdom 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. If traditional remedies with herbs are more your thing - is is a highly-rated product that could be an excellent choice for you during perimenopause.

Customer review: "Great product. Have been looking for a while for something that actually works. Best night's sleep in ages."

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 may slow bone loss and even boost bone mineral density in perimenopausal women. Holland & Barrett's Red Clover Extract herbal food supplement contains 100 capsules and contains 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.

Customer review: "This is an absolute miracle if your suffering unbearable hot flushes/flashes as I was. I've gone from having 20-plus flashes throughout the day and 4 to 5 hot flushes throughout the night to having probably 2 throughout the day and none at night, so my sleep pattern is also a lot better. Highly recommend these to anyone suffering like I was."

Thyroid health often goes unnoticed, and many might not even know its primary function: 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. 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.

Our review: "Idoine is one of my absolute essentials in my supplement routine. Seaweed is the only natural plant-based source of iodine which helps support so many areas of my health. 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."

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.

Customer review: "I started taking Active Iron having previously taken a different iron tablet which really didn't agree with my stomach. This one is a dream to take other than the slight smell from both tablets, and the price is a little high, but in my opinion - that's worth it to avoid side effects from other tablets."

It’s a fact that collagen levels in the body naturally decline as we age. Unfortunately, for women, this only gets worse in midlife. The 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.”

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, GMO-free supplement that is a wonderful natural choice, though it's not recommended for individuals with soybean intolerance or allergy.

Customer review: "I was taking another well-known Menopause support supplement to ease my night sweats, but sadly, it did not work at all for me, and I decided to give it a try on this, and it worked within a few days, and I am pleasantly surprised by the results. I am still struggling with other pre-menopausal symptoms, but I see a great difference by taking this. I will continue to take it! Worth a try."

Relieve premenopausal 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.

Customer review: "I've only taken this for one month; I've suffered badly with my moods with periods for a long time. I just had to get something; I can honestly say already I can see a difference in my moods. I worked out lots, always have done, but before my period is due, I feel like there is a cloud over my head or feel like a totally different person. I hate it. But this is helping my moods a lot already, so if you want to try it, I would give it a go. It might not work for everyone, but for me, it is so far, so good. I'm happy!"

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, supports immune function, and promotes 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.

Customer review: "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 allows me to get a good night's sleep finally. A natural way to great sleep and feel calm. My reishi comes everywhere with me. LOVE IT!"