Supplements to Help Navigate Perimenopause Instead of Just Dealing With It

Supplements to Help Navigate Perimenopause Instead of Just Dealing With It
Medically Reviewed
February 1, 2024

As women embark on the journey of perimenopause, a whirlwind of physical and emotional changes can leave us feeling adrift. We instinctively grasp for anything that might offer a calming breeze – and make us feel like we still have some control over the situation.  

It is important to remember that every woman’s experience with perimenopause is unique, and what works for one person may not work for another. As an integrative   clinical nutritionist and provider, I am always going to advocate for a personalized TO YOU approach. We can leave the one-size-fits-all approaches to traditional medicine. 

With that said, there are some great supplements that can help as well as holistic therapies that can make this transition a little smoother.  

Mood Swings and Sleep Problems 

  • Magnesium: This mineral is involved in more than 350 different chemical reactions in the body and plays a role in mood regulation and sleep quality. Most women need around 300-400 mg daily. 
  • Vitamin B6: This vitamin helps produce serotonin, a neurotransmitter that regulates mood and sleep. Aim for 1.3-1.5 mg daily. 
  • Vitamin D: Low levels of vitamin D are linked to mood problems and sleep disturbances. Aim for 1000-5000 IU daily through sun exposure or supplements. 
  • L-Theanine: An amino acid found in green tea, shown to promote restful sleep and exert relaxing effects. Aim for 50mg-200mg daily.  

Bone Health 

  • Calcium: Important for bone strength, especially as hormonal changes in perimenopause can increase the risk of osteopenia and osteoporosis. Aim for 1,000 mg daily. 
  • Vitamin D: Plays a crucial role in calcium absorption. See above for recommended intake. 


  • Omega-3 fatty acids: May help with mood, heart health, and brain function. Aim for 1,000-2,000 mg daily. 
  • Probiotics: May improve gut health, which can affect mood and overall well-being. Choose a high-quality brand with at least 50 billion CFUs per serving. 

Important Points to Remember

  • Start with a low dose: Don’t jump into taking high doses of anything. Talk to your doctor about the appropriate dosage for you. 
  • Be patient: Supplements may take a few weeks or months to start working, so don’t get discouraged if you don’t see results immediately. 
  • Watch for side effects: Pay attention to how you feel when taking supplements and stop if you experience any negative side effects. 
  • Don’t rely solely on supplements: Lifestyle changes like a healthy diet, regular exercise, and stress management are essential for managing perimenopause symptoms. 

While vitamins and minerals can play a supportive role, it’s crucial to remember that they are just one piece of the puzzle. As an integrative medicine practitioner, true perimenopause wellness lies in a holistic approach that nourishes the body, mind, and spirit. 

Beyond the Bottle: A Symphony of Solutions for Perimenopause 

While the supplements I’ve mentioned are worth exploring with your doctor, don’t underestimate the power of these integrative therapies: 

  • Acupuncture: This ancient practice can ease hot flashes, anxiety, and sleep disturbances by restoring the body’s energy flow. 
  • Mind-body therapies: Massage, yoga, and mindfulness can help manage stress and improve emotional well-being, often impacting sleep and mood swings. 
  • Nutrition and exercise: A balanced diet rich in fruits, vegetables, and whole grains, coupled with regular physical activity, can support weight management, bone health, and overall energy levels. 
  • Supportive relationships: Building a network of understanding friends, family, and a healthcare provider you trust can provide invaluable emotional and practical support. 

Remember, you are not alone on this journey. Women experience perimenopause differently, so finding the right combination of therapies is key. Work closely with your doctor or integrative medicine practitioner to create a personalized plan that addresses your unique needs and preferences. 

Perimenopause, while challenging, can be a time of growth and self-discovery. By focusing on an integrative approach that nourishes your body, mind, and spirit, you can navigate this transition with grace and empowerment.  

Additionally, taking supplements requires caution and should always be done in consultation with a doctor or qualified healthcare professional. Here are some potential vitamins and supplements that could help manage some common perimenopause symptoms based on current research: 

Disclaimer: This blog post is for informational purposes only and should not be interpreted as medical advice. Please consult with your healthcare provider before making any changes to your diet, exercise routine, or supplement regimen. 

Nour - Nava Health
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Nour Amri is a Licensed Integrative Nutritionist, a Certified Nutrition Specialist, and a Certified Ketogenic Nutrition Specialist. She earned her Master’s degree from the Maryland University of Integrative Health. She also received her certification for mind-body medicine facilitation from Georgetown University School of Medicine. In her approach, Nour applies the principles of Integrative and Functional Nutrition, which emphasize healthy eating personalized to the client’s genetics, environment, lifestyle, and health concerns.