My Trusted Supplements for Perimenopause Support

Perimenopause isn’t just a hormonal shift—it’s a whole-person experience. From mood changes and cycle irregularities to sleep issues and energy dips, this season can leave you feeling unsteady. If you’re needing a little extra grounding in the midst of it all, I wrote a letter just for you.
And while nourishment from whole foods is always foundational, sometimes your body needs a little extra, targeted support.

As a functional dietitian and holistic life coach specializing in women’s health, I only recommend what I personally trust and use. Below, you’ll find a curated list of gentle, evidence-informed supplements from my favorite, trusted companies that I often recommend to clients walking through this midlife transition.

Want to explore or shop my trusted favorites? Click here to access my Fullscript dispensary, where you can create a free account and view the professional-grade products I recommend. I choose to partner with Fullscript because it ensures each supplement is safely sourced, properly stored, and third-party tested—unlike many products sold on large online marketplaces where quality can’t always be verified. It’s a simple way to protect your investment in your health.

---

Core Support for Hormone Balance

High Quality Multivitamin

Sometimes the best place to start is by covering the basics. A well-formulated multivitamin designed for women in midlife can help fill nutritional gaps and support overall vitality—especially when stress, appetite shifts, or absorption challenges make it harder to meet your needs through food alone. Look for one with activated B vitamins, bioavailable minerals, and no unnecessary fillers. (I’ve added in a (tasty) chewable option that might be easier for some of you.) This foundational support can gently nourish your body without overwhelm.

Magnesium (Magnesium Glycinate is my go-to)

Supports mood, sleep, muscle relaxation, and helps reduce PMS symptoms and irritability. Glycinate is especially calming for the nervous system. I have included a capsule and a powder form here.

B-Complex (with activated B6 and B12)

Helps with hormone metabolism, energy production, and nervous system health. Especially helpful for emotional resilience and reducing perimenopausal “rage.” Often depleted with stress or as a result of being on birth control or certain medications.

Omega-3 Fatty Acids (Fish Oil or Algae-Based)

Anti-inflammatory support for brain health, mood regulation, and hormone production.

---

Optional Add-Ons Based on Individual Needs

Iron (only if tested low)

Heavy cycles can deplete iron. Always test before supplementing. Starting with an Ingrained Insight Panel can be a good place to start to see if you are dealing with insufficient iron stores. This is my favorite form of gentle, yet effective, iron that is well absorbed yet doesn’t usually cause constipation.

Vitamin D3 + K2

Bone, mood, and immune support—especially important as estrogen begins to decline. Also will impact blood sugar regulation. Always a good idea to get tested at least annually and to pair vitamin D3 with K2 and some other key nutrients.

Probiotic or Gut Support

Gut health affects hormone clearance, mood, and inflammation. Choose a high-quality probiotic or a gut-supporting blend (I have one supplement here that has both gut soothing ingredients and spore-based probiotics in one handy capsule). Testing for bacterial imbalances or even overgrowth of harmful bacteria or parasites can be helpful so that we can know the best steps to take for optimizing your gut health.

Adaptogenic Support

Supports the body’s stress response and helps regulate cortisol rhythms. While not always essential, adaptogens can be helpful when emotional and physical stress is significantly impacting hormonal balance or energy. Every woman is different and will respond differently to adaptogens. I’ve included a few of my favorite blends below. Try adding in a tea first for a more gentle approach—or as a soothing, layered way to support your care.

DIM or Calcium D-Glucarate

Supports estrogen detox pathways. These are powerful tools—but not ones to use casually. If your estrogen is already low, they can further deplete what your body needs. I only recommend these supplements when we’ve done appropriate testing (like the DUTCH hormone panel I use with my clients) and see signs of estrogen dominance or sluggish clearance. Always test—don’t guess (and I can help you with that.)

---

A gentle word about supplements and lab testing for perimenopause

You don’t need to start all of these supplements. Most women do best starting with 3–4 core supplements based on their symptoms and lab testing. It’s not about loading up—it’s about targeted, wise support.

And of course, supplements are just one part of the picture. Rooted nourishment, restful rhythms, safe relationships, and honest soul work matter just as much.

If you’d like help discerning what’s right for your season, I invite you to book a Welcome Hour with me. We’ll gently explore where you are and what your next step might be. And if you’re interested in exploring labs to gain insight into the best place to begin your healing journey, you can find more about my Ingrained Insight panels here.

Ready to take the next step?
Choose the path that fits your season:

Book a Welcome Hour – a gentle, 1:1 space to explore your story and next steps
Start with Lab Insight – learn more about my Ingrained Insight panels and where to begin with testing

---

Please keep in mind, this information is for educational purposes only is not medical or nutrition therapy advice. Always consult your trusted provider before starting new supplements—especially if you’re on medications or managing a medical condition.