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9 Perimenopause Supplements for Healthy and Active Life

Perimenopause begins in the early forties. Some women experience mild symptoms, while others have severe symptoms arising from a decrease in estrogen production. To help you get through this challenging period, we have prepared a list of supplements that may help you control perimenopause.

What Is Going on in Our Body During Perimenopause?

Estrogen and progesterone are hormones that regulate the menstrual cycle and fertility. During perimenopause, the ovaries start gradually producing less estrogen and progesterone. This causes hormonal fluctuations and a variety of unpleasant symptoms.

As women age, the ovaries become less responsive to hormones, resulting in irregular menstrual cycles, which eventually lead to menopause. These hormonal changes cause hot flashes, vaginal dryness, focus difficulties, mood swings, night sweats, sleeping issues, and changes in libido. Besides, the decrease in estrogen levels during perimenopause can cause changes in bone density, which increases the risk of osteoporosis.

Beneficial Perimenopause Supplements 

There are a number of supplements that can help reduce the symptoms of perimenopause and maintain an active work and family life. Let’s take a closer look at them:


Polyphenols are bioactive compounds that boost overall well-being and mental performance. VANA is a carefully designed combination of polyphenols – proanthocyanidins, quercetin, and resveratrol – that restores lost balance to your body.

VANA Smart Liquid™ is divided into two formulas: VANA AM and VANA PM.

VANA AM has anti-inflammatory capabilities that detoxify your body, enhance focus and concentration, restore fluid balance, and improve skin health.

The VANA PM formula improves mood and sleep quality while supporting your heart, immunity, and digestion. During perimenopause and other periods when your body’s needs change, VANA supports your body and mind throughout the day and night.


Magnesium is involved in over 300 enzymatic reactions in the body related to energy production, muscle function, and nerve transmission. When hormonal fluctuations cause symptoms such as fatigue, muscle cramps, and mood swings, adequate magnesium levels become particularly important.

This mineral promotes bone health, which is crucial during perimenopause when osteoporosis risks rise. Magnesium has also been shown to regulate mood and reduce anxiety, which is especially beneficial for women experiencing mood swings or anxiety during perimenopause.

Omega-3 Fatty Acids 

Omega-3 fatty acids are essential nutrients that the body needs for proper functioning but cannot produce on its own. During perimenopause, when hormonal fluctuations can cause inflammation and increase the risk of chronic diseases, omega-3 fatty acids can help reduce inflammation and support overall health.

Omega-3 fatty acids are essential nutrients for brain health and may help improve mood and cognitive function, which is particularly important during perimenopause. They also support heart health and reduce the risk of cardiovascular disease, which makes them one of the best supplements for perimenopause.

B Vitamins

B vitamins influence energy metabolism, cell division, and the function of the nervous system. This vitamin becomes particularly important during perimenopause, when hormonal fluctuations cause fatigue, mood swings, and cognitive changes. Here are the necessary B vitamins for perimenopause:

  • B1 (thiamine) – supports energy metabolism and nerve function.
  • B2 (riboflavin) – helps convert food into energy; supports healthy skin and vision.
  • B3 (niacin) – supports energy production and helps maintain healthy skin and nerves.
  • B6 (pyridoxine) – important for mood regulation, brain function, and the synthesis of neurotransmitters.
  • B9 (folic acid) – essential for DNA synthesis and cell division, important during periods of rapid growth and repair.
  • B12 (cobalamin) – essential for nerve function and the production of red blood cells.


Zinc is an essential mineral responsible for immune function, wound healing, DNA synthesis, and cell division. Zinc supplements can reduce the effects of hormonal changes on skin elasticity and moisture levels during perimenopause. Besides, zinc is important for maintaining a healthy metabolism and may help alleviate perimenopausal fatigue and mood changes. 

Vitamin D and Vitamin K

Vitamin D is a fat-soluble vitamin that regulates calcium absorption and bone health. This vitamin is essential for immune function, as it affects the immune system’s response to infections and inflammation. Besides, low levels of vitamin D have been associated with an increased risk of depression, which may appear during perimenopause. 

Vitamin K is also a fat-soluble vitamin that influences the synthesis of proteins involved in bone metabolism, blood clotting, and regulating calcium levels in the body. During perimenopause, there is an increased risk of a decrease in bone density and osteoporosis. This is why it is necessary to maintain optimal levels of these vitamins.


Probiotics are living microorganisms that regulate digestion and immunity. Hormonal changes in perimenopause can impact the composition of the gut microbiota, leading to digestive issues such as bloating, gas, and irregular bowel movements. Probiotics help maintain a healthy balance of gut bacteria, which is necessary for proper digestion and nutrient absorption.

They also support immune function, as 70% of the immune system is located in the gut. Besides, probiotics may alleviate symptoms such as vaginal dryness and urinary tract infections, which are both common problems during perimenopause.


Phytoestrogens are naturally occurring compounds found in plants that have a similar structure to estrogen. They are certain plants with phytoestrogens, including soybeans, flaxseeds, spinach, plums, and legumes. These bioactive compounds are also available in supplement form.

When estrogen levels decline, phytoestrogens mimic the effects of estrogen in the body. These compounds bind to estrogen receptors and exert weak estrogenic effects, mitigating some symptoms associated with hormonal fluctuations during perimenopause. They may also reduce hot flashes, night sweats, and vaginal dryness, which makes them excellent supplements for perimenopause.


Frequently Asked Questions


Can you treat perimenopause naturally?

Yes, you can treat perimenopause naturally. Lifestyle changes such as maintaining a healthy diet, exercising regularly, and managing stress may reduce most of the symptoms. Food supplements may also be very helpful. Herbal remedies such as black cohosh, maca, and red clover have been used traditionally to help manage symptoms like hot flashes and mood swings. 


How can I reset my hormones during perimenopause?

Resetting hormones during perimenopause involves lifestyle changes and, in certain cases, medical interventions. You can maintain hormonal balance by eating healthy foods rich in healthy fats, proteins, and vegetables. Regular exercise will help you regulate hormone levels and improve your overall well-being. 

However, some cases may require hormone replacement therapy (HRT) to reduce the more severe symptoms. HRT involves taking estrogen, progesterone, or a combination of both to replace hormones declining during perimenopause. It’s important to discuss the potential risks and benefits of HRT with your physician before starting this treatment.


What is the average age for perimenopause?

The average age for perimenopause is typically in the 40s, but it can start in the late 30s or early 50s as well. Perimenopause lasts for several years before menopause (the complete cessation of menstruation) occurs.


What are the symptoms of low estrogen?

Low estrogen levels can lead to symptoms such as hot flashes, night sweats, vaginal dryness, and mood changes. Women may also experience irregular periods, decreased libido, focus issues, and difficulty sleeping. Low estrogen levels can also contribute to bone loss and increase the risk of osteoporosis.