Learn the best supplements for perimenopause symptom relief to help manage night sweats, mood swings, fatigue, and more.
Perimenopause can bring a variety of symptoms, from hormonal fluctuations to physical discomfort, which impact quality of life. Fortunately, specific supplements and natural remedies can help manage these symptoms, providing support for hormone balance, mood, sleep, and overall well-being.
Here’s a comprehensive list of some of the most effective supplements and products to assist with perimenopause symptom relief.
Perimenopause Symptom Relief
It’s not necessary to buy every supplement or remedy on this list to manage perimenopause symptoms effectively. Speaking with a healthcare practitioner beforehand is key, as they can recommend the best options based on your unique health status and needs.
Additionally, many of these products contain similar active ingredients, so be sure to check labels carefully. This will help you understand the total amounts you’re consuming, avoid excessive intake, and ensure you’re getting only what your body needs for optimal support.
1. Magnesium
Magnesium is excellent for improving sleep quality, reducing muscle cramps, and easing mood swings, making it a vital addition to perimenopausal health. A great option is SNAP Magnesium Complex.
2. Black Cohosh
This herbal remedy is well-regarded for reducing hot flashes and night sweats, making it a popular choice for perimenopausal women. Estroven Pre-Menopause Relief is a great option.
DIM helps balance estrogen levels by supporting estrogen metabolism, which can reduce symptoms like hot flashes and mood swings. A great option is DIM 200mg + Bioperine.
4. Berberine
Berberine is a natural compound may help regulate blood sugar levels, which is crucial during perimenopause as metabolism shifts can affect energy and weight. A great option is NOW Berberine Glucose Support.
5. Probiotics
Known for its mood-boosting effects, acidophilus supports gut health, which can impact overall hormonal balance and mood stability. Dr. Formulated Probiotics Mood+ Acidophilus Probiotic Supplement is a great option.
B vitamins help manage energy levels and support mood, especially beneficial for combatting perimenopausal fatigue and irritability. LIFE Extension Bioactive Complete B-Complex is a great option.
Omega-3s can reduce inflammation, support heart health, and have mood-boosting properties, which may help stabilize emotional changes. Triple Strength Omega-3 Fish Oil is a great option.
Applying castor oil topically can help moisturize and improve skin elasticity, which can diminish as estrogen levels drop. Heritage Store Organic Castor Oil is a great option.
This oil is often used to alleviate breast tenderness and may help with mood swings, providing support for a smoother hormonal transition. Nature's Bounty Evening Primrose Oil is a great option.
10. Calcium
Calcium is crucial for maintaining strong bones, as perimenopause can lead to an increased risk of osteoporosis. Often times, calcium supplements also contain other added minerals and vitamins, such as magnesium. LILICARE Calcium Magnesium Chewable Gummies are a great option.
11. Ashwagandha
Ashwagandha is an adaptogen that helps reduce stress and anxiety, promoting a calmer mood and supporting overall hormone balance. A great option is Youtheory Ashwaganda.
12. Epsom Salt
An Epsom salt bath can promote relaxation, reduce stress, and ease aches and pains—an ideal natural remedy for evening relaxation. Dr Teal's Epsom Salt Magnesium Soak is a great option.
13. Red Clover
Red Clover contains phytoestrogens, which may help reduce hot flashes and other estrogen-related symptoms of perimenopause. Traditional Medicines Organic Red Clover Tea is a great option.
14. Herbal Tea
These herbal teas can help ease hormonal fluctuations, with lavender flower promoting calm, raspberry leaf supporting uterine health, and lemon verbena aiding relaxation. Yogi Tea Women's Balance is a great option.
15. Gel Cold Packs
Keeping gel cold packs handy can provide quick relief during night sweats or hot flashes, helping you cool down when symptoms hit. FlexiKold Gel Ice Packs (2 Pack) is a great option.
Collagen peptides support skin elasticity and joint health, both of which can be affected during perimenopause. Vital Proteins Collagen Peptides is a great option.
17. Fiber
Combining fiber with probiotics supports digestive health, which can improve nutrient absorption and help with overall hormone regulation. BelliWelli Daily Fiber + Probiotics is a great option.
Intermittent fasting can help support stable blood sugar levels and improve metabolic health, both of which can fluctuate during perimenopause. Fast Like a Girl by Dr. Mindy Pelz is a great read.
Managing perimenopause symptoms can feel overwhelming, but the right supplements may offer relief and improve your quality of life. Always consult with a healthcare provider before starting any new supplement regimen to ensure it’s safe and appropriate for your unique needs. With consistent support and targeted nutrients, you can take steps to manage perimenopause with more ease and confidence.
