9 Best Supplements For Perimenopause Support
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Our editors have spent years taking and researching clean supplements — these are our favorites made with functional ingredients that will support you in perimenopause.
Hot flashes, brain fog, night sweats, and vaginal dryness — the symptoms we associate with menopause are sometimes strongest before menopause even happens.
You officially enter menopause when you’ve gone 12 consecutive months without menstruating. But before that happens, there’s perimenopause. Perimenopause is defined as the years leading up to menopause during which your ovaries begin to slow hormone production, typically starting anywhere from your late 30s to late 40s.
Perimenopause usually lasts between two and 10 years, and you might notice irregular periods, mood swings, hot flashes, vaginal dryness, and low libido. There’s no one way to know for sure whether or not you’re in perimenopause — it’s all based on symptoms.
But these symptoms aren’t unavoidable! They’re signs of a healthy, changing body, but they’re also signs of hormonal fluctuations and vitamin and mineral deficiencies that you can often effectively mitigate with the right lifestyle changes or dietary supplements.
What should you look for in a perimenopause supplement?
Perimenopause supplements don’t all fit the same mold. Some are chock full of vitamins and minerals that help support bodily functions — deficiencies in magnesium, zinc, calcium, and vitamins B6, B12, and D can all impact the severity of perimenopause symptoms.
Some adaptogenic ingredients like ashwagandha, maca, chaste tree, rhubarb, and black cohosh have been shown to alleviate symptoms, too, through both clinical trials and anecdotal evidence.
While hormone therapy is a safe, effective solution for severe menopausal symptoms, these more natural blends of minerals and adaptogens can often provide similar benefits with gentler, plant-forward formulations. When shopping for supplements, we’re always looking for brands with rigorous third-party testing and fantastic reviews.
Functional ingredients for perimenopause:
Below are some of the most common ingredients with which to supplement for perimenopause symptoms, along with how they work.
- Vitamin B: B vitamins like vitamin B6, B12, folate, and riboflavin are essential for nervous system functioning, and they’ve been shown to help cognition, lower the risk of depression, and even help with bone density and reducing hot flashes.
- Ashwagandha: In clinical settings, this adaptogen has been shown to reduce perimenopausal symptoms like hot flashes and insomnia.
- Vitamin D and calcium: These two nutrients work hand in hand to support bone health, which is essential as bone density can decrease significantly after menopause.
- Chaste tree extract: In clinical settings, this botanical extract has shown promise in alleviating menopausal symptoms.
- Maca: Used in traditional medicine for centuries to improve mood and energy, maca has also been shown to balance hormones and alleviate symptoms like hot flashes, insomnia, heart palpitations, and nervousness.
- Black cohosh: Another botanical that’s been used for centuries, black cohosh can help menopausal symptoms like night sweats, vaginal dryness, heart palpitations, and irritability.
- Probiotics: The bacteria in our gut keep everything running smoothly (and improve mood via the gut-mind connection). Probiotics can help increase intestinal calcium absorption, balance vaginal pH, and improve insulin resistance.
- Rhubarb: In clinical settings, rhubarb extract has been shown to decrease perimenopausal symptoms like hot flashes and irregular periods.
Our criteria:
We’ve personally taken, researched, and corresponded with clean supplement brands for years. The supplements on this list were selected because they’ve proven helpful to those with perimenopause and are free of any harmful chemicals or fillers, with thoughtfully sourced ingredients by trusted brands. We regularly update this list with new options that meet the below criteria.
- CLEAN INGREDIENTS | The supplements on this list use natural or organic ingredients that have been third-party tested for quality and efficacy.
- SUSTAINABLE | These brands were selected based on their sustainability initiatives, like thoughtfully sourced ingredients, sustainable packaging, and give-back programs.
- TRUSTED BRANDS | The brands are all backed by experts in medicine and science to ensure they’re safe and actually work while minimizing side effects.
If you’re looking for more support, check out our favorite women’s multivitamins, magnesium supplements, and fiber supplements, too!
**This review is not health advice. Please talk to your OBGYN or healthcare provider before adding any supplements to your diet.**
1. Perelel
Best For | A comprehensive blend of vitamins, minerals, and adaptogens
Functional Ingredients | Omega-3 fatty acids, ashwagandha, CoQ10, zinc, vitamins B6, B12, D, C, and E
Price | $56; $1.88/serving
Doctor-founded brand Perelel makes supplements for every stage of fertility, from trying to conceive through perimenopause. Each multivitamin pack provides in-depth support with lots of vitamins and minerals, and their Peri Support Pack is no exception. Each daily pack has five capsules — two perimenopause multis chock full of vitamins like B6, B12, D, C, and E; one omega DHA and EPA pill to support heart and brain health; one perimenopause complex with adaptogens like ashwagandha and rhubarb root; and one metabolic support capsule powered by L-Carnitine L-Tartrate and green tea extract full of antioxidants and polyphenols. All the brand’s products are made in the US and rigorously third-party tested. And Perelel makes some targeted daily supplements that folks in perimenopause might want to add on — like a Libido Support and a Hormonal Balance Support.
Customer Review | “Within the first week, I noticed a significant difference in my energy level, as well as improved sleep and mood. After about a month, my hair stopped the massive amount of daily shedding I had been experiencing. I like the fact that they’re capsules instead of tablets, so they absorb in the system better. These are vitamins I’ll always use now, and I switched to a monthly subscription because I definitely notice a difference when I miss a day.” – Marisa P. (Read more reviews.)
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2. Momentous
Best For | Athletes & active folks
Functional Ingredients | Vitamin D3, turmeric, creatine, collagen peptides, alpha GPC
Price | $191; $6.36/serving
Momentous makes rigorously tested supplements designed for performance — they work with athletes and coaches on their formulas, and they’ve even been awarded ten US military research and innovation contracts since 2018. But whether or not you’re an athlete, their Peri & Post Menopause Support Stack will have something for you. Since the brand emphasizes performance, the supplement pack includes collagen peptides and creatine to support joint, bone, and muscle health, which counteract the muscle mass and bone density loss folks often experience during menopause. Vitamin D3 and turmeric help control inflammation, while alpha GPC is a cognitive enhancer that helps you maintain clarity and focus. You can buy any of the supplements individually to tailor your routine, or invest in the whole pack for maximum benefits — and subscriptions are available.
Customer Review | “I’m feeling stronger and noticing muscle definition that I thought was lost forever (since I’m 51 & that’s what we hear). I’ve also noticed more clarity of thought. These supplements are helping me with my menopausal fitness goals. I’m thankful.” – Leah B (Read more reviews.)
3. Stripes Beauty
Best For | One capsule with vitamins, adaptogens, and probiotics
Functional Ingredients | Vitamins D, B, & E, ashwagandha, probiotics
Price | $40; $1.33/serving
At Stripes Beauty, menopause is the name of the game. Actress Naomi Watts created the brand to give people experiencing menopause effective solutions, without any of the shame. The brand makes supplements along with skincare, hair and body care, and vaginal wellness products, all prioritizing science-backed, natural ingredients. “The Inside Addition,” a daily menopause support supplement, is one of their best sellers, offering a blend of functional ingredients to reduce menopause symptoms. Ashwagandha can help reduce hot flashes, while probiotics support mood and digestion, and vitamins D, B, and E provide essential support for tons of bodily functions, including metabolism and digestion. Combine those with other nutrients like thiamin, riboflavin, and biotin, and you have comprehensive support with just two capsules a day. Stripes also makes a “Menopause Survival Kit,” which combines the supplement with a hormone-free vaginal lubricant and a hydrating vaginal cream to reduce discomfort for full-body menopause support.
Customer Review | “Loving these supplements! Have had relief from hot flashes and night sweats! My mood has improved. I have more energy. Been using for a few months and will continue to use.” – Shelley S. (Read more reviews.)
4. Hum Nutrition
Best For | A probiotic-forward supplement
Functional Ingredients | Siberian rhubarb, probiotics, grape seed extract
Price | $40; $1.33/serving
Hum Nutrition’s Fan Club supplement, providing relief for perimenopause and menopause symptoms, relies on a different functional ingredient as its powerhouse — Siberian rhubarb extract, which has been shown to reduce the severity of perimenopause symptoms like hot flashes, night sweats, vaginal dryness, and decreased sex drive. The supplement combines that with grape seed extract, full of polyphenols that help improve both physical and psychological symptoms of menopause like reducing blood pressure, along with probiotics to improve gut health and, in turn, support mood via the gut-brain axis. The one-daily capsule, like all Hum products, is triple tested and third-party certified, and free of any artificial colors, flavors, or preservatives. And the bottles the brand uses to package prevent the equivalent of two plastic water bottles from entering the oceans.
Customer Review | “I’ve been using this perimenopause supplement for a few months now, and the difference is incredible. The hot flashes and mood swings that used to interrupt my day are now much more manageable. I also feel more balanced and less fatigued overall. What I appreciate most is that it’s made with natural ingredients, so I feel good about what I’m putting into my body.” – M Hutchins (Read more reviews.)
5. Thorne
Best For | An adaptogenic blend from a trusted brand
Functional Ingredients | Black cohosh extract, chaste tree extract, pycnogenol, wild yam
Price | $45; $1.50/serving
Thorne’s Meta-Balance supplement is all about balancing hormones, made of a synergistic blend of botanicals for a more natural approach than traditional hormone replacement therapy. It contains black cohosh extract and pycnogenol, commonly used and studied ingredients for treating menopause symptoms like hot flashes, vaginal dryness, and heart palpitations. The supplement also has wild yam and chaste tree extract, both of which support menstrual health. Along with helping to balance hormones and provide short-term relief for menopause symptoms, Meta-Balance has also longer-term aims, like enhancing cardiovascular health, promoting healthy bone density, and supporting cognitive functioning. Thorne makes a menopause bundle, too, including Meta-Balance, Advanced Bone Support, and ResveraCel to support healthy aging at the cellular level. And you can check out awards the wellness company has won from organizations like Fast Company and the American Business Awards here.
Customer Review | “I’m so glad I gave this a go. I’ve been struggling with perimenopausal symptoms for several months and after some research, found this. Thorne products come highly recommended, so I didn’t hesitate when I saw this. My sleeplessness has diminished. Hot flashes are manageable. My moodiness and irritability have also subsided. This is a total keeper!” – Jenny P. (Read more reviews.)
6. Femmenessence
Best For | Maca capsules
Functional Ingredients | Maca
Price | $37; $.62/serving
Femmenessence specializes in products that support women’s reproductive health — using maca, specifically. Maca, an adaptogenic plant that originated in Peru, has been used for centuries to support cognitive functioning, mood, and energy, along with libido and fertility. Studies have shown that it can help menopause symptoms like hot flashes, too. And Femmenessence’s own clinical studies have backed that up, showing in a double-blind, placebo-controlled clinical trial that their MacaLife for Perimenopause supplement showed a 74-82% success rate in supporting symptoms like hot flashes and vaginal dryness, while increasing mood, energy, and sleep. Each dose contains 500mg of USDA organic maca in a vegan capsule, and each box contains eight weeks of daily doses.
Customer Review | “This product has helped my fuzzy perimenopause anxious head feeling within a couple weeks. I just feel more calm and so excited to finally have found something natural with no side effects to help balance out my hormones from perimenopause symptoms.” – Nicole E. (Read more reviews.)
7. Wile
Best For | A hormone-balancing blend for any fertility stage
Functional Ingredients | Ashwagandha, alfalfa leaf, chaste tree berry extract, fennel seed, kudzu root extract
Price | $42; $1.40/serving
Another brand that specializes in women’s hormonal health, Wile makes a Perimenopause Support supplement designed to take the place of conventional hormone replacement therapy. The capsules are powered by ashwagandha, which has been shown to reduce perimenopause symptoms like hot flashes, along with chaste tree extract. They also contain fennel seed, which can improve menopausal symptoms, and alfalfa, which has been shown to reduce night sweats. And they’re targeted toward anyone over 40, whether you’re pre- or post-menopausal — some menopausal reviewers over 40 say the supplements helped reduce hot flashes and night sweats, while some reviewers note the supplements help them manage their worsening period symptoms. Like all Wile products, the capsules are vegan and free of major allergens like dairy, soy, and wheat.
Customer Review | “I was kind of skeptical that this supplement was going to help with my severe hot flashes and night sweats but I was pleasantly surprised. I just received my 2nd bottle and I’m thrilled that I’ve only woken up once in the last 2 months with night sweats and the hot flashes have cut down at least 95 percent. I am thrilled with this product.” – Tammy (Read more reviews.)
8. Moon Juice
Best For | Comprehensive support for sleep, sex drive, and hydration
Functional Ingredients | Ashwagandha, magnesium, melatonin, maca, shatavari, shilajit, rhodiola, selenium
Price | $180; $6/serving
A favorite brand here at TGT, Moon Juice has been a front-runner in the plant-based supplements game for years. While they don’t make one specific perimenopause product, their Perimenopause Stack comprises four products that work together to alleviate some of the most common menopausal symptoms. Their top-selling Sleepy Magnesi-Om has melatonin (which decreases as we age) and magnesium to promote calmness and support hundreds of essential bodily functions. Another of the brand’s top sellers, Sex Dust, is powered by adaptogens like shatavari, shilajit, and maca to support libido. The stack also has Super You, a daily adaptogenic blend for stress management, and Mini Dew, an electrolyte powder for hydration. All the supplements work together to support all the funky symptoms that come in your 40s from shifts in your estrogen-progesterone balance, although you can snag any of the products separately if you don’t want to commit to the full stack.
Customer Review | “I started taking [Sex Dust] in September of 2020 and found that it has helped me feel more even during this post menopause time of my life. I notice when I miss a dose because I end up more emotional. It’s fascinating. I recommend this to all my midlife ladies. Give it a shot! We need all the support we can find!” – Lauri D. (Read more reviews.)
9. Happy Mammoth
Best For | A natural hormone therapy replacement
Functional Ingredients | Ashwagandha, vitamin B6, chaste tree extract, maca, rhodiola, wild yam, fennel seed, chamomile
Price | $70; $2.92/serving
Happy Mammoth’s Hormone Harmony supplement comprises a proprietary blend of adaptogens that help to balance hormones naturally, making it particularly effective for folks in perimenopause. It uses some of the hormone-balancing heavy hitters like ashwagandha, fennel seed, chaste tree, wild yam, and maca, along with rhodiola, chamomile, and 100% of your daily value of vitamin B6. The blend helps to relieve menopause symptoms like hot flashes, and in a user survey, 77% of users said it helped ease mood swings and 78% said they’d recommend it to others. Since one serving size is three capsules, you can control the dosage to see what works best for you. The brand makes a handful of other supplements for holistic fertility management, too, like EstroControl for PMS, Bloat Banisher, and Complete Gut Repair.
Customer Review | “I just felt like my perimenopause symptoms were ramping up and I wanted something to help. My tummy is more settled, I feel less bloated and my moods are more even.” – Rachel Y. (Read more reviews.)
Featured image is from Perelel
Natalie Gale is a Boston-based freelance journalist. Since 2022, she has been reviewing the top sustainable home, wellness, fashion, and beauty products, sharing her honest opinion on the best finds. When she’s not writing about art, food, or sustainability, you can find her biking to the farmers’ market, baking, sewing, or planning her next Halloween costume. Say hi on Instagram!
