Guide to Perimenopause Supplements
Perimenopause can feel like your body is hitting the shuffle button. Hot flashes, brain fog, low energy, mood swings, and sleep disturbances can make daily life a challenge. Supplements aren’t a magic bullet, but the right nutrients can help ease these transitions.
This guide breaks down symptom-focused supplements, individual ingredients, and stacks tailored to perimenopause; plus UK-specific brands you can trust.
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Symptom: Hot Flashes & Night Sweats
Key Supplements:
- Black Cohosh – May support hormonal balance and reduce vasomotor symptoms [1].
- Red Clover Isoflavones – Plant-based phytoestrogens that mimic estrogen and may reduce hot flushes [2].
- Evening Primrose Oil – Contains GLA; evidence is mixed but may help with skin health and hot flush severity [3].
Symptom: Mood Swings, Anxiety & Stress
Key Supplements:
- Magnesium Glycinate – Supports GABA activity; magnesium deficiency linked with increased anxiety and irritability [4].
- Ashwagandha (KSM-66®) – An adaptogen shown in RCTs to reduce stress and improve resilience [5].
- Omega-3 Fish Oils – Strong evidence for supporting mood and cognitive health, especially in perimenopausal and postmenopausal women [6].
Symptom: Sleep Disturbances
Key Supplements:
- Magnesium Glycinate or Citrate – May improve sleep quality and melatonin regulation [7].
- L-Theanine – Shown to promote relaxation and reduce stress without drowsiness [8].
- Melatonin (low-dose) – Useful for circadian rhythm support; should be guided by a practitioner [9].
Symptom: Low Energy & Fatigue
Key Supplements:
- B-Complex Vitamins – Crucial for energy metabolism and nervous system health [10].
- Iron – Important only if deficiency is confirmed via blood test [11].
- CoQ10 – Supports mitochondrial energy production; levels naturally decline with age [12].
Top UK Perimenopause Supplement Brands
Health & Her: Tailored for Symptom Relief
Health & Her specialises in symptom-specific formulations designed for perimenopause. Clinical studies on isoflavones and adaptogens used in their blends support efficacy for vasomotor and mood symptoms [13].
Wild Nutrition: Holistic and Botanical Approach
Wild Nutrition blends Food-Grown® nutrients with botanicals for broad-spectrum support. Saffron extract (Safr’Inside™) has demonstrated efficacy in improving mood in perimenopausal women [14].
BioCare: Practitioner-Trusted and Clinical-Grade
BioCare is trusted by practitioners for clinical-grade formulations. Their magnesium and B-vitamin complexes are widely studied for energy, sleep, and mood in midlife women [4,10].
Quick Comparison
| Feature | Health & Her | Wild Nutrition | BioCare |
|---|---|---|---|
| Formulation Focus | Symptom-targeted relief | Holistic, Food-Grown® blends | Practitioner-trusted, clinical-grade |
| Key Botanicals | Red Clover, Sage, Ashwagandha | Shatavari, Safr'Inside™ Saffron | B vitamins, Magnesium, Antioxidants |
| Price Range | £21.99 – £44.99 | £35.00 – £37.00 | £20.00 – £40.00 |
| Customer Ratings | High (4.5/5 avg) | High (4.2/5 avg) | High (trusted by clinicians, less retail) |
| Product Range | Menopause-focused | Broader wellness products | Broad clinical-grade wellness range |
Ingredient Spotlight
- Red Clover: Isoflavones shown to reduce frequency of hot flushes [2].
- Ashwagandha: Demonstrated to lower perceived stress and cortisol [5].
- Shatavari: Traditionally used in Ayurveda to support female reproductive health [15].
- Safr'Inside™ Saffron: Clinical trials show improved mood and reduced anxiety [14].
- Magnesium & B-Vitamins (BioCare): Linked with reduced fatigue, improved energy, and calmer mood [4,10].
Symptom-Specific Supplement Stacks
Stress + Sleep Stack
- Magnesium Glycinate
- Ashwagandha (KSM-66®)
- L-Theanine
Mood + Energy Stack
- Omega-3 Fish Oils
- B-Complex
- CoQ10
Hormonal Support Stack
- Red Clover
- Black Cohosh
- Evening Primrose Oil
Yvidét Thoughts
Perimenopause is complex, and your supplement strategy should reflect your individual symptoms and lifestyle. A combination of high-quality vitamins, minerals, and adaptogens - tailored to hot flashes, sleep, mood, or energy - can make a tangible difference.
- Health & Her delivers targeted, affordable support.
- Wild Nutrition offers premium, holistic blends.
- BioCare stands out for clinical-grade, practitioner-trusted formulations.
Investing in quality, evidence-informed products, and stacking nutrients thoughtfully, is a practical, low-risk way to support your transition through perimenopause.
References
[1] NAMS 2023 Position Statement: Nonhormone Therapy for Menopause Symptoms.
[2] Lethaby A, et al. Phytoestrogens for menopausal vasomotor symptoms
[3] Farzaneh F, et al. Evening primrose oil and hot flashes.
[4] Boyle NB, et al. The effects of magnesium supplementation on subjective anxiety and stress.
[5] Lopresti AL, et al. A randomised, double-blind, placebo-controlled trial of ashwagandha.
[6] Omega-3 supplementation and mood in perimenopause/postmenopause.
[7] Abbasi B, et al. Magnesium supplementation on insomnia and sleep quality.
[9] Menopause
[10] B Vitamins and the Brain: Mechanisms, Dose and Efficacy--A Review - PubMed
[11] WHO. Iron deficiency anaemia. 2021.
[12] Coenzyme Q 10: multiple benefits in one ingredient
.