Product tester and written by Anita Yau
Scientifically reviewed & edited by Isabella Truong
Key Takeaways:
- Perimenopause can cause physical and emotional changes, including night sweats, brain fog, and irregular periods.
- Omega-3s and magnesium may alleviate hot flashes and insomnia.
- Probiotics can support vaginal health by balancing the microbiome.
- Calcium, vitamin D, and magnesium are vital for bone and muscle health.
- B vitamins help with energy, mood regulation, and cardiovascular health.
- Supplements like black cohosh and red clover may reduce hot flashes.
- Lifestyle changes, such as a balanced diet and exercise, are crucial during perimenopause.
If you have somehow clicked onto this page, then its safe to assume that you are most likely a woman looking for answers about your period and what the best supplements to take! I am glad to say, you are in the right place!
As women progress through various life stages, particularly during the transition to menopause, they may experience a range of physical and emotional changes. Some of the symptoms include night sweats, brain fog, and changes in period (to name a few). These shifts can be challenging, prompting many to seek nutritional strategies that can help alleviate symptoms.
With many supplements on the market, it can be confusing to a lot of women as they navigate this phase of their lives — especially when there are so many marketing gimmicks out there.
Everyone’s journey looks different and can affect us all differently. I, too, am on that journey! Let me tell you, I was obsessed with finding the best supplements and information that would work for me. Throughout the journey, from reading books, listening to podcasts and speaking to friends about their experiences as well as seeking answers from my GP and then specialists, and university lecturers — you name it, I tried it all. Some of the symptoms that I have experienced include brain fog, insomnia and irregularity of period, which I will get into a little more below.
Please note that I will use the terms "perimenopause" and "menopause" interchangeably in this post. The reason being is that there is little differences in perimenopause and menopause symptoms other than timing. Perimenopause is the phase leading up to menopause and menopause is when a woman has not had a menstrual period for 12 consecutive months.
In this article, I want to share what I have learned and discuss the key vitamins and supplements backed by the best scientific experts and brands I know and trust that can support your well-being during this significant phase of life.
This article intends to help you — as a fellow girlie — discern the different products and pick the absolute top brands that are safe and effective.
Let's go!
Our Top Perimenopause Supplements Backed by Experts
The perimenopause and menopause supplements and nutrients listed below are often discussed by menopause specialists, Dr. Mary Claire Haver, Dr. Lisa Mosconi and Sarah Berry on popular health podcasts hosted by Steve Barlett, Dr. Andrew Huberman, The Proof by Simon Hill, Rich Roll and Lewis Howes.
The below are the foundational supplements and our top supplements pick for perimenopause symptoms. Keep in mind, not all of them would apply to your individual case. For me, I found that Momentous's omega-3 and magnesium L-theonate worked the best for my initial symptoms such as hot flashes, and insomnia — all of which have been reduced to zero.
I should remind our readers that the results that I achieved are not usual, and based on my personal experience and symptoms. I believe as women we should look after our hormones and health and the below supplements are what I believe are best in the market that can help address your individual needs and symptoms.
Read on to learn more.
Nutrient
Target symptoms
Recommended Intake
Our Recommendations
Probiotics
(for vaginal health)Helps restore and rebalance the vaginal microbiome and particularly the vaginal pH to defend it against overgrowth of unwanted bacteria
Vaginal specific strains such as Lactobacillus Crispatus TIP: When it comes to probiotics choosing the right strain targeting the specific condition is imperative
Best probiotic
Vaginal Synbiotic - – check the latest prices
Why we love it: This probiotic's strains are targeted towards vaginal health and looks at the source vs a bandaid fix. Even the delivery format is a pessary which works locally
May reduce inflammation, support cardiovascular and bone health, improve mood, and potentially alleviating hot flashes Foods source: Fatty fish, flaxseed oil, chia seeds, walnuts, and algal oil.
2700 mg Omega-3 daily TIP: When picking a fish oil look for a high dose of omega-3 concentration. The standard fish oil is 1000mg, equivalent to 300mg of omega-3s. Also ensure the correct dosage is taken for the condition. ie 2700mg of omega-3 is for inflammation and mild arthritis Best for Inflammation
Best for Inflammation – check the latest prices
Click the link and enter THEBIRCHERBAR at checkout for a minimum 15% off your entire order Why we love it: No fishy aftertaste and contains 1600mg of Omega-3s! Also sourced using smaller fish like sardines and mackeral to minimise heavy metal contamination
Supports muscle relaxation, sleep quality, and bone health. It can also help reduce anxiety and mood swings. Foods source: Leafy green vegetables, nuts, seeds, and whole grains
300mg - 600mg of elemental magnesium daily TIP: Ensure the right form of magnesium to ensure maximal absorption and efficacy. ie Magnesium L-Threonate is better for cognitive, brain health as well as for sleep
Best for Sleep
Momentous's Magnesium L-Threonate – check the latest prices
Click the link and enter THEBIRCHERBAR at checkout for a minimum 15% off your entire order. Why we love it: It is the most effective magnesium that helps me fall asleep, and stay asleep. By far the most effective to reduce anxiety, mood swings and insomnia
May help reduce oxidative stress and support mood stability being an antioxidant good for cell-membranes. It has also been shown to help with hot flashes and night sweats. Food source: Nuts, seeds, pumkin and leafy vegetables like spinach & kale
400 to 800 IU daily
Best for Skin
WelleCo's The Skin Elixir - – check the latest prices
Why we love it: While this product doesn't have the high dose shown to support menopausal symptoms, this product contains the daily RDA and in combination with other herbs and nutrients is great to help your skin and hair, which changes with perimenopause
Essential for bone health and immune function; may help combat fatigue. Source: Sunlight, fatty fish, cod liver, and fortified dairy alternatives.
1000 to 2000 IU daily TIP: Vit D deficiency is a commonly undiagnosed condition. Hence, get a baseline vitamin D test as your dosage may be different to address any potential deficiency
Best for Immunity
AG1's D3 & K2 - – check the latest prices
Why we love it: This a vegan source of Vit D, and tastes wonderful given the high quality Olive Oil used and I get this free with my AG1 subscription
Supports bone density and muscle function, particulaly for peri and menopausal women for prevention of osteoporosis. Food source: Dairy products, leafy greens, and fortified plant milks
1,000-1,200 mg of elemental calcium daily TIP: Similar to magnesium, the form of calcium is important, avoid carbonate form unless you like eating chalk! We suggest you look for calcium citrate
Best for Bone Health
Kal's Calcium Citrate 1000 - – check the latest prices
Why we love it: It is a straight calcium supplement in a citrate form. I've used calcium carbonate in the past and had side effects which upset my stomach. This gives me a good quality dose which is highly absorbed
Enhance energy production, regulate mood, and support cardiovascular health. Food source: Whole grains, meat, eggs, dairy
B6 RDI is 1.3mg daily with upper limit (UL) of 50mg daily B12 RDI is 2.4mcg daily (however dose can vary depending on blood levels - consult your healthcare provider for this and dosage) TIP: Vegans/vegetarians and diabetics on metformin tend to be B12 deficient so higher dosages would be required. Blood tests is highly recommended.
Best for Bone Mood
WelleCo's The Clarity Elixir - – check the latest prices
Why we love it: a great herbal formulation with B vitamins. The Korean gingseng is great for energy also which is beneficial when trying to focus
Traditionally used to alleviate hot flashes and night sweats
20-40 mg daily
Best for Hot Flashes
Remifemin Good Night - – check the latest prices
Why we love it: contains the dosage of black cohosh that is most studied and reviewed in literature since 1950s.
May enhance energy levels and balance mood swings
1,500-3,000 mg daily
Best for Energy
Forest Superfoods' Black Maca - – check the latest prices
click the link and enter BIRCHER10 at checkout for 10% off your entire first purchase. Why we love it: Australian made and quality product from a reputable brand
Contains phytoestrogens that may help with hot flashes and improve sleep disturbances
40-80 mg (isoflavones) daily
40-80 mg (isoflavones) daily
Promensil Menopause Double Strength - – check the latest prices
Why we love it: a plant based phytoestrogen alternative for those not keen on MRT/HRT.
Magnesium L Theonite Studies has shown that this form of magnesium can cross the blood-brain barrier effectively, allowing it to positively influence brain function and sleep regulation.
In combination with each other — 145mg Magnesium L Theonite — 50mg Apigenin —900mg Inositol — 200mg L-Theanine
Best Sleep Stack
Huberman's sleep stack combo - – check the latest prices
Click the link and enter THEBIRCHERBAR at checkout for a minimum 15% off your entire order Why we love it: This is an absolute game changer for me. With the combination of L Theonine, Inositol and Apigenin this pack helped me fall asleep quicky and stay asleep. I cannot stress how effective this sleep stack has been for me. Look forward to getting back to sleep!
The main active ingredient is Vitamin A. Research has found that vitamin A deficiency can be a cause of menorrhagia. One study found that over 92% of women with heavy periods experienced reduced bleeding when given vitamin A supplements The other notable ingredient is Shepherd's purse (Capsella bursa-pastoris) — this has shown promising results in reducing heavy menstrual bleeding. A randomized clinical trial found that women taking shepherd's purse extract along with mefenamic acid experienced a significantly greater reduction in menstrual bleeding compared to those taking only mefenamic acid
1-3 capsules as needed TIP: Take it as soon as you get small spotting for Day 1 period and consistently take it everyday until period ends. NOTE: This product contains high dose of Vitamin A and is only meant for short term use that is, during your periods. If you are pregnant or considering becoming pregnant do not take vitamin A supplements without consulting your healthcare practitioner.
Best supplement to reduce heavy bleeding
Slow Flow by Vitanica Dr Tori Hudson — fast-acting support — – check the latest prices
Why we love it: This has saved many embarrassing moments. It helps with heavy bleeding. I noticed my periods became instantly lighter and shorter. Note there is also vegan version — Check the latest price
Lion's mane has been used in Chinese Medicine for thousands of years. It improve cognition, memory and focus. Read our in-depth product review
1/4 of spoonful with your drink of choice TIP: Like any herbal or natural consistency is key. Try replacing your morning coffee with a cup of Lion's mane.
Best for Brain Fog
Superfeast Lions Mane — – check the latest prices
click on the link and enter the discount code THEBIRCHERBAR for minimum 15% OFF your entire order Why we love it: Superfeast's Lions Mane is one the best in the market. We have long been fans of this product and take it as our daily supplement
Reduce Mood Swings, Relieve bloating, flatulence and symptoms of indigestion Reduce mild gastrointestinal tract inflammation Reduce irregular periods and menstrual pain
4 capsules a day TIP: Take it consistently everyday to ensure the best results
Best for irregular periods
Happy Mammoth — – check the latest prices
Why we love it: Gluten & Dairy free; I feel my mood is generally stable with less highs and lows — supporting my hormones
Click the link and enter THEBIRCHERBAR at checkout for a minimum 15% off your entire order
| Click Here for the Latest Price of Momentous's Magnesium L-Threonate |
| Click Here for the Latest Price of Remifemin Good Night | Click Here for the Latest Price of Slow Flow by Vitanica |
Typical Perimenopause or Menopausal Symptoms
Perimenopause is the transitional period before menopause, during which a woman's body undergoes various hormonal changes. During this phase, your estrogen and progesterone (female hormones) levels can both fluctuate. This transition typically begins in a woman's 40s but can happen as early as 30s in some. This phase can last several years and is characterised by a range of symptoms. These symptoms vary from person to person and are typically due to the decrease in estrogen levels.
Top 10 Symptoms Commonly Associated with Perimenopause:
1. Irregular Periods: Menstrual cycles may become shorter or longer, and the flow may be lighter or heavier than usual.
2. Night Sweats: Hot flashes that occur during sleep, leading to excessive sweating and disrupted sleep.
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3. Hot Flashes: Sudden feelings of warmth, often accompanied by sweating and a red, flushed face.
| Check the latest prices for Promensil Menopause |
4. Sleep Problems: Difficulty falling asleep, staying asleep, or waking up too early, often due to night sweats by hormonal changes.
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5. Mood Changes: Increased irritability, anxiety, or depression, which can be influenced by hormonal fluctuations.
| Check the latest prices for WelleCo's Clarity Supplement |
6. Vaginal Dryness: Decreased estrogen levels can lead to dryness, itching, and discomfort during intercourse. Changes in estrogen levels can affect pH levels of the vagina causing the overgrowth of unwanted micro-organisms making it susceptible to infections.
7. Decreased Libido: A reduction in sexual desire, which can be related to hormonal changes, vaginal dryness, or other factors.
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8. Urinary Issues: Increased frequency of urination, urgency, or urinary incontinence.
9. Weight Gain: Changes in metabolism and hormonal shifts can lead to weight gain, particularly around the abdomen.
10. Memory Problems: Difficulty concentrating, forgetfulness, or "brain fog" can occur during this transitional period.
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These symptoms can vary in intensity and duration from one woman to another. For me, memory problems such as brain fog were something I noticed, and weight gain and something not listed above was hair loss!
Some other uncommon symptoms perimenopausal women experience can include below:
- Hair loss or hair thinning
- Itchy skin and skin sensitivity
- Migraines or headaches
- Tinnitus and itchy ears
- UTIs or urinary tract infections
- changes in body odour, particularly, vaginal odour
- Hormonal acne
- Gum disease
As previously mentioned the above common and uncommon symptoms will vary in terms of symptoms and their severity ranges from person to person.
If you are experiencing any of these symptoms and they are affecting your quality of life, it is advisable to consult with a healthcare provider for proper diagnosis and management.
People also often ask "How can I check my hormone levels myself?" I've spoken to many different practitioners (doctors and naturopaths) and unfortunately, this is not recommended as hormone levels change frequently and constantly, making it hard to diagnose. This is why a diagnosis can be missed even by your doctor, and incorrect treatment options are provided.
A better way would be to keep a journal of your experience during the month and document your symptoms so you can identify where in the cycle you are experiencing these. This will give a clearer picture to your health practitioner if you want to discuss further. Otherwise read on as we share some insights that may help you manage your perimenopausal journey.
Insights from the Best Perimenopause and Menopause Experts
We have gathered insights from the top menopause specialists, Dr. Mary Claire Haver, Dr. Lisa Mosconi, and Dr. Sarah Berry and provided a quick high-level summary below.
The main themes discussed by the experts include the emphasis and importance of a balanced diet rich in essential nutrients and mindful dietary choices during this transitional phase. Dr Mary Claire Haver and Dr Sarah Berry focus on the importance of nutrition whereas Dr Lisa Mosconi focuses on the neurological and heightened risk factors of Alzheimer's and what to do to reduce these risks.
Dr. Mary Claire Haver is a well-known OB-GYN, author of 'The new menopause' and a prominent advocate for educating women about the changes that occur during perimenopause. Dr. Haver promotes the importance of eating a well-rounded diet that is packed with nutrients to promote hormonal health. Some key dietary suggestions include:
- Anti-inflammatory Foods: Incorporating foods that reduce inflammation, such as fatty fish (rich in omega-3 fatty acids), leafy greens, nuts, and seeds.
- Phytoestrogens: Consuming foods that contain natural plant estrogens, such as soy products, flaxseeds, and red clover, which can help balance hormone levels.
- Whole Foods: Emphasising whole, unprocessed foods to maintain stable blood sugar levels and support overall health.
Mary Claire Haver's menopause supplement stack
- Creatine: Combined with weightlifting, can significantly aid in muscle mass gains post-menopause, which is vital for maintaining insulin resistance, functional strength, and reducing the risk of osteoporosis. Dr Haver recommends 5g of creatine monohydrate daily, based on studies that have shown benefits in muscle mass and strength for women. Check latest prices through this link — enter THEBIRCHARBAR to get 15% off your order
- Turmeric: Some evidence suggests it may help with hot flashes due to its anti-inflammatory properties. Check the latest prices for quality Turmeric - enter THEBIRCHERBAR to get 15% off
- Bioactive Collagen: Studied for its benefits on bone density in menopausal women, it's recommended alongside resistance training for skeletal health. Important to note here are the 5 forms of collagen that support different areas of the body from skin, hair, bones, cartilage and muscle. Dr Haver talks about Fortebone collagen, a specific animal-derived bioactive collagen, which has been shown to help with osteopenia and osteoporosis. Check the latest prices through this link — enter THEBIRCHERBAR to get 15% off your order
Dr. Lisa Mosconi, author of 'The Menopause Brain' specialises in how perimenopause and menopause change the brain and how it leads to various neurological symptoms that affect women's cognitive functions. Dr. Mosconi's emphasises the importance of antioxidants and fibre in menopausal women's diets, linking them to brain energy levels and hormone regulation. Her research points to gaps in understanding menopause's impact on nutritional deficiencies and Alzheimer's. She recommends the following diet changes:
- Fibre: Fibre is essential for gut health and the modulation of sex hormones. Consuming fibre-rich foods like whole grains, fruits, vegetables, and legumes supports the gut microbiome and can help regulate estrogen levels during perimenopause.
- Mediterranean Diet: Adhering to a Mediterranean-style diet, which is rich in plant-based foods, healthy fats, and lean proteins, can significantly reduce the incidence and severity of hot flashes. This diet pattern is associated with a higher intake of fibre and antioxidants, which are beneficial during menopause.
Dr. Lisa Mosconi's menopause supplement stack
- Antioxidants: Higher intake of antioxidants such as vitamins C and E can positively affect brain energy levels. Incorporating more antioxidants into your diet is encouraged as it supports brain health and overall well-being. This implies eating more fruits, vegetables, and foods rich in antioxidants.
- Calcium and Vitamin D: These are recommended primarily for bone health. Low levels of calcium can be problematic, and vitamin D helps improve calcium absorption. While not directly linked to Alzheimer's, adequate calcium and vitamin D are crucial for overall health during menopause.
Dr. Sarah Berry is the Chief Scientist at ZOE and an Associate Professor in Nutrition at King's College London. She has led significant research, including the groundbreaking ZOE Predict study with over 1,000 participants. This study focused on how women respond to food during menopause. She emphasises that perimenopausal and postmenopausal women have significantly higher intermediary risk factors for diseases. These include higher blood pressure, worse insulin sensitivity, elevated cholesterol, increased inflammation, and more visceral adiposity (fat around the abdomen) compared to premenopausal women and aging men.
Dr. Sarah Berry's menopause supplement stack
- Vitamin D: A daily dose of 1000 to 2000 IUs of vitamin D is recommended, especially in the winter months, to hedge your bets and ensure adequate intake
- Iron: For iron supplements, taking them every other day can enhance absorption. This approach prevents the buildup of a chemical that inhibits iron absorption, making it more effective than daily intake.
Other Risk Factors Associated with Perimenopause
The fact is transitioning into this life stage comes with a lot of health risk factors, and by increasing your nutrition it could help reduce some of these risk factors.
Perimenopause and early menopause can have significant implications for a woman's health, including increased mortality risks. Early menopause is typically defined as menopause occurring before the age of 45, while perimenopause is the transitional period leading up to menopause.
Here are some key points and scientific findings related to the mortality risks associated with perimenopause and early menopause:
Cardiovascular Health
Perimenopause significantly increases the risk of cardiovascular diseases due to hormonal fluctuations. Research in the ZOE Science & Nutrition study found that peri- and postmenopausal women have higher blood pressure, worse insulin sensitivity, higher cholesterol, and increased visceral adiposity compared to premenopausal women. This shift also causes fat to accumulate around the midsection, contributing to elevated cardiovascular risk.
Bone Health
The drop in estrogen levels leads to bone density loss, increasing the risk of osteoporosis and fractures. Estrogen is crucial in maintaining bone density, and its decrease during perimenopause contributes to these skeletal weaknesses. Hence why supplementing with calcium and vitamin D is important in maintaining this bone health to prevent rather than treat.
Metabolic Changes
Perimenopausal women face a greater risk of metabolic syndrome, characterized by increased visceral fat, insulin resistance, and poor gut health. These changes increase the likelihood of developing type 2 diabetes and other metabolic disorders. Hence why the menopause experts emphasise the importance of nutrition and diet during these changes.
Cognitive and Neurological Health
Estrogen has a protective effect on the brain. Its decline during perimenopause raises the risk of cognitive issues such as dementia and Alzheimer’s disease. Women are more likely to develop dementia post-menopause compared to men because of estrogen's protective role disappearing.
General Mental and Physical Well-Being
Perimenopause affects mental health, leading to increased cases of anxiety and depression owing to hormonal changes. Additionally, symptoms like hot flashes, sleep disturbances, and mood swings can further degrade the quality of life.
Overall Longevity
Early menopause or more extended periods away from estrogen increase overall mortality risks. Estrogen has systemic protective benefits, and its absence over time exacerbates long-term health complications like cardiovascular diseases and neurological issues.
Understanding these risks underscores the importance of early interventions and lifestyle adjustments, such as proper diet, exercise, and considering menopause hormone therapy (MHT) or previously known as hormone replacement therapy (HRT), to manage and mitigate the long-term health implications of perimenopause.
How Can I Mitigate These Health Risks?
To mitigate the health risks associated with perimenopause, several experts offer comprehensive strategies:
Lifestyle Adjustments
-
Diet: Fibre-Rich Diet: A diet high in fibre supports gut health and hormone balance
Healthy Fats: Increasing healthy fats to about 60-70% of daily calories can stabilize hormones and reduce gastric emptying
Soy Products: Minimally processed soy can help reduce some perimenopausal symptoms like hot flashes - Exercise: Resistance Training: Helps mitigate bone and muscle mass loss and supports overall physical health
- Cardiovascular Exercise: Essential for maintaining heart health and managing weight
-
Avoiding Alcohol and Smoking: Alcohol can worsen symptoms like night sweats and anxiety due to reduced alcohol metabolism
Smoking cessation is essential for overall health -
Sleep and Stress Management: Prioritizing Sleep: Enhances recovery and balances brain function, reducing symptoms like brain fog
Stress Reduction: Techniques like mindfulness can significantly improve well-being as stress is a primary factor in perimenopausal symptoms
Medical Interventions
-
Menopausal Hormone Therapy (previously known as Hormone Replacement Therapy or HRT): MHT can alleviate many perimenopausal symptoms, and timing its initiation is crucial to reap cardiovascular and other long-term health benefits
Estrogen therapy specifically can stabilize mood and reduce mental health issues during perimenopause - Regular Health Monitoring: Monitoring FSH, LH, thyroid function (TSH, free T3, free T4), and estrogen levels through regular lab tests can guide appropriate HRT initiation and adjustments
Experts emphasise the importance of not just enduring perimenopause but actively managing it through balanced lifestyle choices and medical interventions when needed.
FAQs
What are the best vitamins and minerals to take for perimenopause?
The best vitamin to take is magnesium (for sleep). Momentous theonate helps you fall asleep and stay asleep during the night. Another top vitamin for perimenopause is Omega 3. Again, Momentous's Omega 3 is the best brand that I have tried. It wins hands down in terms of the quality of the product. Finally, Vitamin D is one that I take daily. AG1 or Athletic Green's Vitamin D3 & K2 is coated in quality olive oil for easy digestion.
What are the best multivitamins for perimenopause?
As you see above, each person's journey with perimenopause is different and their symptoms will vary. So finding the one perfect product can be difficult, for me I use a few different products in the range shared above to address my individual symptoms.
However, if you want one "close" enough to cover some of the major symptoms then the best multivitamins for perimenopause is WelleCo's The Goddess Elixir - check the latest prices. This product was created by Elle Macpherson, "the body" Australia's top model. Elle Macpherson has publicly discussed her hard journey in transitioning into menopause and how she sought the best nutritionists and naturopaths to create this range of products that's helped her and others going through the same journey. You can check out WelleCo here.
How can I balance my hormones during perimenopause?
As discussed in this article, balancing hormones during perimenopause is a combination of having a balanced diet, exercise and lifestyle. Keeping a journal of your experience and noting your symptoms will help you to identify how best to support yourself through it and even share it with your healthcare professional.
Having a group of girlfriends to support you emotionally helps a lot too.
What should be avoided during perimenopause?
Things to avoid during perimenopause are stress and toxicity. Avoid smoking or reduce your alcohol. All the unhealthy habits that you think you could get away with in your 20s and 30s are no longer negotiable. If you thought you got away with eating a bit too much sugar and carbohydrates, you most definitely will feel the changes in your body and mood during perimenopause. Take a stand and make the change now. Your body and mind will thank you for it.
Conclusion
As women navigate the complexities of hormonal changes during perimenopause or menopause, understanding the role of specific vitamins and supplements can empower you to make informed decisions about your health. Identifying your experiences and symptoms is important to help you manage them accordingly. While dietary adjustments and supplementation can provide significant relief, it is important to consult with healthcare professionals to create a more personalised approach that addresses individual needs.
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