Supplements for perimenopause, without the hype.
Start with the symptom that bothers you most. Each plain-English guide shows what a supplement may help, how strong the evidence is, how it works, and what to check before buying.
- Guides
- 1,127
- Symptom lenses
- 13
- Reviewed by
- Rebecca R., RD
Start with your symptom
What is bothering you most?
Pick a symptom below, then check the evidence strength before deciding what is worth a conversation.
Start with your symptom
Tap a symptom to see what is commonly discussed—and where the evidence does not support the marketing.
Symptom
SleepL-Tryptophan Protocol
An educational Lila guide to L-Tryptophan Protocol, with recorded directions, safety questions and symptom-tracking context for perimenopause.
BloatingNuora Gut Ritual
A safety-first guide to Nuora Gut Ritual, with perimenopause context and questions to review with a clinician.
Low energyAcetyl-L-Carnitine
An educational Lila guide to Acetyl-L-Carnitine, with recorded directions, safety questions and symptom-tracking context for perimenopause.
Low energyZinc Supplement Guide
A safety-first guide to Zinc Supplement Guide, with perimenopause context and questions to review with a clinician.
Skin & hairVitamin A (Retinyl Palmitate)
An educational Lila guide to Vitamin A (Retinyl Palmitate), with recorded directions, safety questions and symptom-tracking context for perimenopause.
Night sweatsOmega-3 EPA & DHA Supplement
A safety-first guide to Omega-3 EPA & DHA Supplement, with perimenopause context and questions to review with a clinician.
Low energyL-Methylfolate Support
An educational Lila guide to L-Methylfolate Support, with recorded directions, safety questions and symptom-tracking context for perimenopause.
Brain fogOmega-3 DHA Supplement
A safety-first guide to Omega-3 DHA Supplement, with perimenopause context and questions to review with a clinician.
Low energyUnflavored Pea Protein Isolate
An educational Lila guide to Unflavored Pea Protein Isolate, with recorded directions, safety questions and symptom-tracking context for perimenopause.
Low energyVitamin D3 Supplement Guide
A safety-first guide to Vitamin D3 Supplement Guide, with perimenopause context and questions to review with a clinician.
Low energyBroken Cell Wall Chlorella
An educational Lila guide to Broken Cell Wall Chlorella, with recorded directions, safety questions and symptom-tracking context for perimenopause.
Brain fogCurcuma (Turmeric) Supplement
A safety-first guide to Curcuma (Turmeric) Supplement, with perimenopause context and questions to review with a clinician.
Low energyOrganic Spirulina Powder
An educational Lila guide to Organic Spirulina Powder, with recorded directions, safety questions and symptom-tracking context for perimenopause.
SleepPumpkin Seed Protein Powder
A safety-first guide to Pumpkin Seed Protein Powder, with perimenopause context and questions to review with a clinician.
Low energyBeetroot Powder
An educational Lila guide to Beetroot Powder, with recorded directions, safety questions and symptom-tracking context for perimenopause.
Low energyCoenzyme Q10 (CoQ10)
A safety-first guide to Coenzyme Q10 (CoQ10), with perimenopause context and questions to review with a clinician.
Joint painAstaxanthin
An educational Lila guide to Astaxanthin, with recorded directions, safety questions and symptom-tracking context for perimenopause.
Hot flashesPerelel Perimenopause Support Pack
A safety-first guide to Perelel Perimenopause Support Pack, with perimenopause context and questions to review with a clinician.
Low energyQuercetin Phytosome
An educational Lila guide to Quercetin Phytosome, with recorded directions, safety questions and symptom-tracking context for perimenopause.
Low energyMagnesium and B-Complex Supplement Stack
A safety-first guide to Magnesium and B-Complex Supplement Stack, with perimenopause context and questions to review with a clinician.
Low energyTrans-Resveratrol
An educational Lila guide to Trans-Resveratrol, with recorded directions, safety questions and symptom-tracking context for perimenopause.
Low energyBioma Night Metabolism Supplement
A safety-first guide to Bioma Night Metabolism Supplement, with perimenopause context and questions to review with a clinician.
Night sweatsDaily Electrolyte Powder Blend
An educational Lila guide to Daily Electrolyte Powder Blend, with recorded directions, safety questions and symptom-tracking context for perimenopause.
Low energyBioma Probiotic Supplement
A safety-first guide to Bioma Probiotic Supplement, with perimenopause context and questions to review with a clinician.
SleepGABA (Gamma-Aminobutyric Acid)
An educational Lila guide to GABA (Gamma-Aminobutyric Acid), with recorded directions, safety questions and symptom-tracking context for perimenopause.
Low energyPRFCT Hydration Electrolyte Support
A safety-first guide to PRFCT Hydration Electrolyte Support, with perimenopause context and questions to review with a clinician.
Joint painEnteric-Coated Peppermint Oil
An educational Lila guide to Enteric-Coated Peppermint Oil, with recorded directions, safety questions and symptom-tracking context for perimenopause.
Joint painCollagen Peptides Supplement Guide
A safety-first guide to Collagen Peptides Supplement Guide, with perimenopause context and questions to review with a clinician.
BloatingMarshmallow Root Extract
An educational Lila guide to Marshmallow Root Extract, with recorded directions, safety questions and symptom-tracking context for perimenopause.
Low energyVitamin D3 Supplement Guide
A safety-first guide to Vitamin D3 Supplement Guide, with perimenopause context and questions to review with a clinician.
BloatingSlippery Elm Bark
An educational Lila guide to Slippery Elm Bark, with recorded directions, safety questions and symptom-tracking context for perimenopause.
Low energyMagnesium Supplementation Guide
A safety-first guide to Magnesium Supplementation Guide, with perimenopause context and questions to review with a clinician.
Mood & anxietyChicory Root Inulin Prebiotic Powder
An educational Lila guide to Chicory Root Inulin Prebiotic Powder, with recorded directions, safety questions and symptom-tracking context for perimenopause.
Low energyAnimal Creatine Monohydrate
A safety-first guide to Animal Creatine Monohydrate, with perimenopause context and questions to review with a clinician.
Low energyAcacia Fiber Powder
An educational Lila guide to Acacia Fiber Powder, with recorded directions, safety questions and symptom-tracking context for perimenopause.
Low energySports Research Creatine Monohydrate
A safety-first guide to Sports Research Creatine Monohydrate, with perimenopause context and questions to review with a clinician.
BloatingSaccharomyces Boulardii
An educational Lila guide to Saccharomyces Boulardii, with recorded directions, safety questions and symptom-tracking context for perimenopause.
Hot flashesEvening Primrose Oil
A safety-first guide to Evening Primrose Oil, with perimenopause context and questions to review with a clinician.
Low energyFenugreek Seed Extract
An educational Lila guide to Fenugreek Seed Extract, with recorded directions, safety questions and symptom-tracking context for perimenopause.
Low energyPhytomulti Multivitamin Support
A safety-first guide to Phytomulti Multivitamin Support, with perimenopause context and questions to review with a clinician.
Low energyBitter Melon Extract
An educational Lila guide to Bitter Melon Extract, with recorded directions, safety questions and symptom-tracking context for perimenopause.
Low energyBerberine Supplement Guide
A safety-first guide to Berberine Supplement Guide, with perimenopause context and questions to review with a clinician.
Low energyCeylon Cinnamon Bark Extract
An educational Lila guide to Ceylon Cinnamon Bark Extract, with recorded directions, safety questions and symptom-tracking context for perimenopause.
Low energyVitamin D3
A safety-first guide to Vitamin D3, with perimenopause context and questions to review with a clinician.
Low energyAlpha Lipoic Acid (ALA)
An educational Lila guide to Alpha Lipoic Acid (ALA), with recorded directions, safety questions and symptom-tracking context for perimenopause.
Low energyAlpha-Lipoic Acid Supplement Guide
A safety-first guide to Alpha-Lipoic Acid Supplement Guide, with perimenopause context and questions to review with a clinician.
Mood & anxietyChamomile Extract
An educational Lila guide to Chamomile Extract, with recorded directions, safety questions and symptom-tracking context for perimenopause.
Low energyOmega-3 Fatty Acid Supplementation
A safety-first guide to Omega-3 Fatty Acid Supplementation, with perimenopause context and questions to review with a clinician.
How to use these guides
Pick one symptom. Read one guide. You will see why women in perimenopause reach for it, how strong the evidence actually is, and what a realistic effect might look like.
Check safety first. Some supplements interact with medicines, health conditions, lab tests or surgery. Bring the exact label and your complete list to a clinician or pharmacist.
Try one thing at a time and choose a product-specific review date. Lila connects what you take to how you sleep, feel and eat, so you can see whether your chosen outcome actually moved.
All supplement guides1,127 guides
The full A to Z index. Pick a letter to see every guide it contains.
Supplement library FAQs
Is this medical advice?
No. These guides are educational only. Supplements can interact with prescription medication and are not right for everyone, so review anything new with a clinician or pharmacist who knows your full health history.
Which supplements are most discussed for perimenopause?
Magnesium, vitamin D, omega-3, creatine, protein, B vitamins and fiber come up most often, usually for sleep, mood, energy, muscle and bone health. Each guide explains the reasoning and the limits of the evidence.
How long before I know whether a supplement is helping?
It depends on the ingredient and goal. Hydration or bowel effects may show within days; nutrient deficiencies can require bloodwork; skin, joint or training changes may take weeks. Every guide suggests a more useful review point. Change one thing at a time so the result is interpretable.
Do supplements replace hormone therapy?
No. Supplements and hormone therapy are different tools with very different evidence bases. If you are weighing HRT, that is a conversation for your clinician.
How does Lila help me evaluate a supplement?
Lila links what you take to how you sleep, feel and eat over time, so instead of guessing you can see whether your symptom scores actually moved after you started something new.
Track which meals help you most
In Lila, log what you eat and how you feel. Over time, you will see which recipes connect to better sleep, energy and mood.