Supplements for Perimenopause: Navigating the Transition with Support

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Supplements for Perimenopause: Navigating the Transition with Support

Perimenopause is a natural phase in a woman's life that marks the transition to menopause. It typically begins in the mid-to-late 40s and can last for several years before menopause officially begins. During this time, women experience hormonal fluctuations, which can lead to a variety of symptoms like hot flashes, mood swings, sleep disturbances, and changes in menstrual cycles.

While perimenopause is a normal part of aging, managing its symptoms can be challenging. Fortunately, certain supplements may help ease the transition and support women through this phase of life. In this blog post, we'll explore some of the most common supplements that may be beneficial during perimenopause. Some of the supplements within this blog are similar to those we discussed within our Herbal and Nutrient Supplementation during Menopause, so please check out those blogs as well!

Evening Primrose Oil

Evening primrose oil is another popular supplement often recommended for perimenopausal women. It contains gamma-linolenic acid (GLA), a fatty acid that is thought to support hormone balance and reduce inflammation.

How it works: GLA, found in evening primrose oil, plays a role in regulating hormonal production and may help with the discomfort associated with hormonal fluctuations, including mood swings and hot flashes.

Benefits:

• Reduces breast pain and tenderness.

• Helps with hot flashes and night sweats.

• May alleviate mood swings and irritability.

Things to consider with an evening primrose supplement:

• Dosage is typically between 500-1000 mg daily in capsule form 

• Anticoagulants (examples are Apixaban, Rivaroxaban, Dabigatran) antiplatelet drugs (examples are Aspirin and Clopidogre), Cytochrome P450 3A4 (CYP3A4) substrates (Warfarin, Statins, and immunosuppressive drugs) moderately interact with Evening Primrose, therefore, if you are taking any of these medications please contact your healthcare provider before using supplementation 

Vitex (Chaste Tree Berry)

Vitex, or chaste tree berry, is a herb commonly used to support hormonal balance, especially in women who experience irregular menstrual cycles or hormonal imbalances during perimenopause.

How it works: Vitex works by influencing the pituitary gland, which helps regulate the production of hormones like estrogen and progesterone. This can help manage perimenopausal symptoms like irregular periods, mood swings, and hot flashes.

Benefits:

• Supports hormonal balance and regulates the menstrual cycle.

• Reduces mood swings and irritability.

• May help with hot flashes and other symptoms of hormonal fluctuations.

Things to consider with a Vitex supplement:

• Dosage is typically between 150-250 mg daily in capsule form 

• Vitex may not be suitable for women on hormone replacement therapy (HRT) or birth control. Always check with a healthcare provider before using it

Magnesium

Magnesium is an essential mineral that plays a key role in hundreds of bodily functions, including muscle and nerve function, blood sugar control, and hormone regulation. Many women find magnesium glycinate helpful for alleviating some of the common symptoms of perimenopause.

How it works: Magnesium helps relax the muscles and calm the nervous system, which can reduce symptoms like anxiety, mood swings, and trouble sleeping. It also helps regulate blood sugar levels, which may be beneficial for managing energy levels during this transitional time.

Benefits:

• Reduces anxiety and promotes relaxation.

• Improves sleep quality.

• Relieves muscle cramps and tension.

Things to consider with a Magnesium supplement:While magnesium is generally safe, high doses can lead to diarrhea or upset stomach. Stick to the recommended daily intake unless otherwise directed by a healthcare provider.

Vitamin D

Vitamin D is a vital nutrient for bone health, and it becomes even more important during perimenopause when women experience a decline in estrogen levels, which can affect bone density.

How it works: Vitamin D helps the body absorb calcium, which is crucial for maintaining strong bones. It also plays a role in immune function, mood regulation, and overall health.

Benefits:

• Supports bone health and reduces the risk of osteoporosis.

• Helps with mood regulation and may reduce the risk of depression.

• Strengthens the immune system.

Things to consider with a Vitamin D supplement:

• Too much vitamin D can cause toxicity, therefore, please ask your healthcare provider to advise you on the right dosage based on your individual needs.

Probiotics

The changes in hormone levels during perimenopause can also affect gut health. Taking probiotics can help maintain a healthy gut microbiome, which plays a crucial role in digestion, immunity, and mood. Probiotics are beneficial bacteria that support gut health. A healthy gut can positively impact hormones and neurotransmitters, which may help reduce bloating, improve digestion, and alleviate mood swings.

Benefits:

• Improves digestion and reduces bloating.

• Supports immune function and overall health.

• Helps with mood regulation.

Things to consider with a Probiotic supplement:

• Most probiotics are safe, but they may cause gas or bloating in some people, especially when first starting. Start with a low dose and gradually increase it. If probiotics don’t resolve symptoms within 1 month, consider stopping usage as inducing live microorganisms into the system may not get to the root cause of digestive concerns. We specialize in getting to the bottom of gastrointestinal symptoms, so click this link to schedule a complimentary Meet + Greet session so we can support you in finding individualized solutions to fit your needs. 

Navigating perimenopause can be challenging, but the right supplements can make a significant difference in managing symptoms and maintaining overall health. Before starting any supplement regimen, it's important to talk with your healthcare provider to ensure that the supplements are safe and appropriate for your individual needs. By combining the right supplements with healthy lifestyle choices such as a balanced diet, regular exercise, and stress management, you can make this transition with more ease and comfort.

Interested in learning more about supporting perimenopause?

We’d love to work with you! Schedule a complimentary Meet + Greet session. We look forward to finding individualized solutions to fit your needs.

Published: March 11th, 2025

This blog post was written by Amanda Sikkema, a dietitian at Katie Chapmon Nutrition. Amanda works with clients virtually and is accepting new clients.