🌿 The Benefits of Supplements in Perimenopause

Magnesium is an absolute superstar in perimenopause — and most of us aren’t getting enough of it. This powerful mineral helps calm the nervous system, making it a go-to for anxiety, mood swings, and sleep struggles. It also supports muscle function, reduces cramps and restless legs, and may ease those annoying tension headaches that creep in with hormonal fluctuations. Magnesium glycinate is especially gentle and great for sleep, while citrate can help with digestion. Think of it as your daily dose of calm in the chaos — a quiet helper during a very loud transition.

Vitamin D is your midlife must-have. As oestrogen levels drop during perimenopause, your risk of bone loss and low mood increases — and that’s where Vitamin D steps in. It helps your body absorb calcium (essential for bone health), supports your immune system, and plays a major role in mood regulation. Low Vitamin D levels are linked to fatigue, anxiety, and even joint pain — all things we don’t need more of during perimenopause. Since many of us aren’t getting enough from sunlight alone, a daily supplement can make a real difference. Think of it as your daily sunshine boost — especially when everything feels a bit grey.

Omega-3s are like brain food for your perimenopausal self. These healthy fats support everything from mood to memory, helping reduce inflammation and smoothing out some of those emotional rollercoaster moments. They can ease joint pain, boost heart health, and even help with dry skin — a common symptom as oestrogen declines. Some studies also link omega-3s to reduced anxiety and better cognitive function, both of which tend to wobble during this phase. Whether from fish oil, algal oil (for a plant-based option), or flaxseeds, omega-3s are a brilliant addition to your midlife support kit.

Feeling exhausted, snappy, foggy, or just done? You might need a boost of the B’s. B vitamins — especially B6, B9 (folate), and B12 — are essential in perimenopause for energy, mood regulation, brain function, and hormone metabolism. They help reduce fatigue, support your nervous system, and can even ease symptoms of anxiety or low mood. B6, in particular, may help with irritability and PMS-like symptoms that love to linger during hormone shifts. These powerhouse nutrients are like your midlife multitaskers — keeping your body calm, your brain sharp, and your energy bank topped up.

When oestrogen levels drop, bone density takes a hit — and that’s where calcium comes in. During perimenopause, your bones start to lose strength faster than they can rebuild, increasing the risk of fractures and osteoporosis later in life. Calcium is essential for keeping bones strong and stable, but it also supports muscle function, nerve signalling, and even heart health. Pair it with vitamin D for better absorption, and you’ve got a solid foundation (literally) to carry you confidently through this phase. Strong bones = strong you.

Gut health might not be the first thing you think of during perimenopause — but it should be. Probiotics help balance the gut microbiome, which plays a huge role in hormone regulation, mood, immune support, and even skin health. During perimenopause, many women experience bloating, digestive issues, and increased inflammation — all things a healthy gut can help calm down. A well-supported gut also helps process and eliminate excess hormones, which can ease mood swings and support overall hormone harmony. Think of probiotics as your inner peacekeepers, working quietly behind the scenes to help you feel more balanced, inside and out.

If perimenopause has you feeling wired but exhausted, anxious but foggy — ashwagandha might just be your herbal hug. Known as an adaptogen, ashwagandha helps your body cope with stress and restore balance. It can support better sleep, reduce anxiety, improve mood, and help regulate cortisol (your stress hormone), which often runs wild during perimenopause. Some women also report more stable energy and less of that frazzled, on-edge feeling. It’s not a quick fix, but a gentle daily support that helps you feel more grounded as your hormones shift.

Collagen is the protein that keeps your skin plump, your joints cushioned, and your hair and nails looking lush. But as oestrogen levels drop during perimenopause, collagen production also declines — by up to 30% in the first few years.The result? Dry skin, more wrinkles, joint stiffness, and that “Why does my face look different?” moment in the mirror.

Adding a collagen supplement (especially hydrolysed marine or bovine collagen peptides) may help support skin elasticity, reduce joint pain, and improve hair strength and nail growth. Some women also report better gut health and faster recovery from exercise.

The key is consistency — think of collagen as a slow burn, not a quick fix. Mix it into your coffee, smoothies, or oats, and let it work behind the scenes to support your body from the inside out.

Evening primrose oil is a bit of a midlife multitasker. Rich in gamma-linolenic acid (GLA), a type of omega-6 fatty acid, it’s often used to help ease breast tenderness, mood swings, dry skin, and hormonal acne — all common guests during perimenopause. Some women find it helpful for balancing mood and reducing inflammation, especially when hormones are fluctuating wildly. It’s not a miracle cure, but it can be a gentle support for soothing the more irritating (and sometimes itchy) side effects of this hormonal chapter.