For many women, perimenopause is a natural transition, but that doesn’t mean it always feels easy.
This time of life can bring an intense mix of symptoms including disrupted sleep, anxiety, joint pain, weight gain, hot flushes, low mood and more.
As a Nutritional Therapist and Health Coach, I help people uncover the root causes of these symptoms which in perimenopause, are often far beyond simply just fluctuations in sex hormones. Although it can be very helpful for some women, that’s why Hormone Replacement Therapy (HRT), is often only part of the picture to help women get back to feeling more like their old self.
It’s easy to blame all our symptoms onto perimenopause but in reality, it’s often the extra pressures at this time that amplify previous problems. For example, if a woman has previously suffered with digestive problems, it’s often a time of life when these symptoms get worse.
The approach I take is about supporting systems of the body that are under pressure so my clients can reclaim their energy, mood, sleep and ultimately, feel better.
Alongside lifestyle change, my primary focus is on support using food first. However, supplements, particularly when good quality, evidence-based and personalised can be a very potent addition.
So, in honour of World Menopause Day, I’m sharing 5 supplements I often consider in clinic to support this powerful, but often challenging, life stage.
⚠️ Please note: Supplements are not one-size-fits-all and may interact with medications. Always seek personalised advice from a qualified practitioner.
1. 🍋 Vitamin C, for stress & immune support
Perimenopause is stressful, physically, mentally and emotionally.
Your adrenal glands (among other parts) make stress hormones, but they also produce sex hormones (androgens) that can be super-helpful as production from the ovaries begins to wind down. This makes adrenal support essential during this time.
Vitamin C supports:
- Adrenal resilience
- Immune function
- Antioxidant protection
We don’t store vitamin C well, so daily intake from food and supplements can be helpful.
2. 🌿 Adaptogens, for energy, balance & hormones
Adaptogens are plant-based compounds that help your body adapt to stress.
Examples include:
- Ashwagandha
- Rhodiola
- Maca
- Reishi mushroom
These herbs can support hormonal balance, boost energy, calm anxiety, and improve sleep. Many have been used for centuries, in traditional herbal medicine. During the 1940’s, the term ‘adaptogens’ was coined and these valuable substances were used to help provide better performance and resilience to athletes, soldiers and astronauts!
3. 😴 Magnesium, for sleep, mood & muscles
Sleep struggles are one of the most common perimenopause complaints.
Magnesium (especially magnesium glycinate):
- Helps regulate the nervous system
- Supports deep, restful sleep
Magnesium can also ease muscle tension and cramps, in addition to supporting energy production. It’s also one of the most common nutrient gaps I see in clients, especially those under chronic stress.
4. ☀️ Vitamin D, for bones, mood & immunity
As oestrogen declines, so does its protective effect on your bones.
Vitamin D supports:
- Bone density
- Immune resilience
- Mood stability
Many people in the UK are low in Vitamin D, especially in autumn and winter, so testing is important to enable effective supplementation, if needed to optimise levels.
5. 💩 Fibre (psyllium husk), for gut & hormone health
Healthy hormone clearance depends on good gut function. If your body can’t eliminate “used” oestrogen effectively, it can lead to hormonal imbalances.
Psyllium husk is:
- A gentle, soluble fibre
- Great for improving digestive regularity
- Helpful for clearing excess hormones
You can stir it into porridge, smoothies, or yoghurt to give your digestion a daily boost.
Seeking a more personalised approach?
Generic supplements can sometimes help, but this is just the beginning.
If you’d like a deep-dive into what is happening with your hormones, why not check out my ‘Seed’ programme? This is the perfect springboard to explore further how diet, lifestyle and supplements can support your life and your symptoms.
👉 Book your free session here to explore the right programme for you
