Best Perimenopause Supplements

Most perimenopause supplement marketing is hype. A small number have real evidence. Here's the honest, RD-reviewed list.

Strongly recommended

Vitamin D3 (1000–2000 IU)

Most women are deficient. Critical for bone health, mood, and immune function. Test your level; aim for 75–100 nmol/L.

Magnesium glycinate (200–400mg, evening)

Helps sleep, muscle relaxation, and may reduce night sweats. Glycinate form is best tolerated.

Omega-3 (EPA+DHA, 1–2g/day)

If you don't eat oily fish 2–3x per week. Anti-inflammatory; supports mood and joints.

Creatine (3–5g/day)

Underrated in midlife. Supports muscle and may help cognition. Safe long-term.

Worth considering

Protein powder — if you struggle to hit 100g+ protein/day from food
Fiber supplement — psyllium or PHGG if you can't hit 30g from food
Probiotic — modest evidence; some strains may help bloating
B-complex — useful if you drink alcohol or are vegan

Botanicals — mixed evidence

Black cohosh — may help hot flashes, check with clinician
Sage — small studies suggest hot flash reduction
Ashwagandha — stress and sleep, but caution with thyroid
Maca — popular, limited evidence

Skip these

Most 'menopause complex' multivitamins — underdosed and overpriced
DIM, I3C — limited evidence for symptom relief
Most 'collagen for menopause' marketing — collagen has benefits but not the ones marketed

Supplements are supplements. Food first, sleep first, strength training first. Then add the four above based on your situation.

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Best Perimenopause Supplements (RD-Reviewed, 2026)