Perimenopause isn’t just about irregular periods and the occasional hot flash. It’s a full-body hormonal shake-up that can hit everything from your sleep to your skin to your sanity. And while the wellness world loves to tell women to “just relax” and “drink more water,” you deserve better.
If your once-vibrant self feels like she’s gone into hiding (along with your patience and your libido), this blog is for you.
We’re diving into the best supplements for perimenopause, the kind backed by science, recommended by Dr. Michelle Sands, and trusted by real women who are done guessing and ready to feel like themselves again.
Wait, What Is Perimenopause?
Perimenopause is the (sometimes chaotic) runway to menopause. Hormones like estrogen and progesterone start to decline, which triggers a greatest hits lineup of symptoms:
✓ hot flashes
✓ night sweats
✓ mood swings
✓ brain fog
✓ dry skin
✓ low libido
✓ weight gain
✓ sleep drama
Sound familiar? That’s because you’re not crazy, broken, or lazy. Your body is transitioning, and it needs real support, not random TikTok tips or whatever’s on sale at the drugstore.
Why Supplements Matter in Perimenopause
Here’s the deal: hormonal changes during perimenopause create ripple effects across your entire body. We’re talking inflammation, blood sugar swings, nutrient depletion, and a higher risk of things like osteoporosis, anxiety, and cardiovascular issues.
Targeted supplements can help:
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Fill the nutritional gaps that come with hormone decline
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Calm inflammation and mood imbalances
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Support energy, sleep, skin, and bones
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Make you feel like you again (without starting from scratch every Monday)
Of course, supplements aren't a one-size-fits-all solution. But paired with a nourishing lifestyle and a little hormone awareness, they can be game-changing.
Let’s break down the top 9 perimenopause supplements you actually want on your shelf.
1. Omega-3 Fatty Acids (DHA and EPA)
Why You Need It: Omega-3s are the queens of anti-inflammation. They help balance mood, support heart health, reduce joint pain, and may improve memory and focus. One study found they can reduce depressive symptoms during and after menopause.¹
Where to Get It: Fatty fish (salmon, sardines, mackerel), flaxseeds, chia seeds, or a clean omega-3 supplement.
Glow’s Pick: GLOMEGA – a high-potency omega-3 formula made with SuperbaBoost® krill oil for enhanced absorption (up to 68 percent more than traditional fish oil). It supports clear thinking, joint flexibility, and glowing skin without the fishy burps.
2. Magnesium
Why You Need It: Magnesium supports over 300 biochemical processes. In perimenopause, it helps calm the nervous system, support quality sleep, reduce anxiety and muscle cramps, and promote bone density.²
Where to Get It: Leafy greens, almonds, pumpkin seeds, dark chocolate (yes), or magnesium glycinate supplements (gentle and effective).
Glow’s Pick: GLOW PM– a gentle sleep support formula with magnesium, herbs, and calming botanicals that helps you fall asleep, stay asleep, and wake up feeling like a human again.
3. Vitamin D
Why You Need It: Vitamin D is crucial for calcium absorption and bone strength. It also helps regulate mood and immune function. Deficiencies are common in perimenopause and linked to higher fracture risk.³
Where to Get It: Sunlight (15 to 30 minutes per day), fortified dairy, fatty fish, or D3 supplements (often paired with K2).
Glow recommends: Sol Mate – your daily dose of sunshine in a bottle. It combines Vitamin D3 with K1 and K2 to support bones, heart health, mood, and hormone balance.
4. Calcium
Why You Need It: Your bones start losing density in perimenopause, especially when estrogen drops. Calcium is essential for preventing osteopenia and osteoporosis.⁴ Bonus points if it’s paired with D3 and K2 for better absorption and bone transport.
Where to Get It: Dairy, tofu, kale, almonds, or high-quality calcium citrate supplements.
Glow recommends: Daily GLOW – a physician-formulated multivitamin designed specifically for women’s hormonal health. It includes bioavailable calcium (citrate malate), plus vitamins D3 and K2 to support bone density, thyroid balance, hormone detox, and energy, without juggling a dozen bottles!
5. Vitamin A
Why You Need It: Estrogen helps your skin stay plump, smooth, and hydrated. When it dips, your skin can get dry, dull, and irritated. Vitamin A helps regenerate skin cells and reduce dryness.⁵
Where to Get It: Carrots, sweet potatoes, liver (if you're into that), or beta-carotene-rich greens.
Glow recommends: Daily GLOW – a powerhouse all-in-one formula that includes bioavailable Vitamin A (as Retinyl Palmitate), along with antioxidant-rich C and E, zinc, and adaptogens to support healthy, glowing skin from the inside out. It’s your daily glow-up in a capsule.
6. Vitamin K2
Why You Need It: K2 helps calcium go to your bones (where it belongs) and not your arteries (where it doesn’t). It also supports skin elasticity and may reduce wrinkle depth and inflammation.⁶
Where to Get It: Natto (fermented soybeans), egg yolks, hard cheeses, or K2-MK7 supplements.
Glow recommends: Daily GLOW – formulated with highly bioavailable K2 as MK-7, this multitasking supplement helps direct calcium to your bones (not your arteries), while also supporting skin elasticity, hormonal balance, and full-body glow. Think of it as your inner wellness insurance policy.
7. Vitamin B6
Why You Need It: B6 supports serotonin and dopamine production—aka the brain chemicals that help you sleep, feel balanced, and not lose it over spilled oat milk. B6 has also been shown to improve mood and reduce anxiety in perimenopausal women.⁷
Where to Get It: Bananas, potatoes, chickpeas, poultry, or P5P-form B6 supplements.
Glow recommends: Daily GLOW – includes Vitamin B6 as P5P, the activated form your body can actually use. Combined with B12, folate, and adaptogens like ashwagandha, it helps support a stable mood, better sleep, and fewer emotional meltdowns over oat milk.
8. Melatonin
Why You Need It: Declining estrogen disrupts melatonin production, which explains why sleep goes sideways in perimenopause. Supplementing melatonin can reset your circadian rhythm and may even improve skin hydration and barrier function.⁸
Where to Get It: Tart cherry juice, walnuts, or a microdose melatonin supplement (start low and slow).
Glow’s Pick: GLOW PM– a gentle, non-habit-forming sleep formula with melatonin, magnesium, and calming botanicals like chamomile and passionflower. It helps you fall asleep faster, stay asleep longer, and wake up feeling restored (not groggy).
9. Vitamin E
Why You Need It: Often overlooked, vitamin E supports skin repair, reduces oxidative stress, and can improve vaginal dryness and skin sensitivity. Early research even linked it to menopause symptom relief like hot flashes.⁹
Where to Get It: Sunflower seeds, almonds, spinach, or vitamin E capsules (look for mixed tocopherols).
Glow recommends: Daily GLOW – formulated with Vitamin E in both D-alpha tocopheryl and mixed tocopherol forms, this antioxidant-rich supplement supports skin repair, combats oxidative stress, and helps soothe dry, sensitive skin from the inside out.
Glow’s Top Picks for Perimenopause
Looking for a shortcut to science-backed, woman-formulated support? Glow Natural Wellness offers targeted formulas like Daily GLOW (our bestselling all-in-one multivitamin), GLOMEGA for brain and skin health, GLOW PM for better sleep, and Sol Mate for powerful Vitamin D3 + K support. Each one is physician-formulated, non-GMO, and made to support real women through real hormonal shifts.
Supplement Smart, Not Random
✔ Always choose third-party tested, bioavailable, filler-free supplements
✔ Pair supplements with lifestyle upgrades: nutrient-rich meals, movement, and good sleep hygiene
✔ If you're on HRT, birth control, or prescription meds, chat with your provider before adding anything new
Ready to feel more like yourself again?
Explore Glow’s full line of wellness-supporting supplements and find your perfect match here:
👉 https://www.glownaturalwellness.com/collections/supplements
FAQs – Best Supplements for Perimenopause
1. How long should I take supplements during perimenopause?
Most supplements work best when taken consistently for 8–12 weeks. Reevaluate with your provider and track symptoms over time.
2. Can supplements replace hormone therapy?
Not always. Supplements can be a powerful standalone or a complement to HRT depending on your symptoms and hormone levels.
3. What’s the #1 supplement for perimenopause?
It depends on your symptoms, but magnesium, omega-3s, and vitamin D are consistently helpful for most women.
References
¹ Geller, S. E., & Studee, L. (2005). Journal of Women’s Health, 14(7), 634–649. https://doi.org/10.1089/jwh.2005.14.634
² Rondanelli, M. et al. (2021). Biometals, 34(4), 715–736. https://doi.org/10.1007/s10534-021-00305-0
³ Sharma, M., & Kalra, S. (2024). Journal of the Pakistan Medical Association, 74(4), 815–817.
⁴ North American Menopause Society (2001). Menopause, 8(2), 84–95. https://doi.org/10.1097/00042192-200103000-00003
⁵ Behr, G. A., et al. (2012). Fundamental & Clinical Pharmacology, 26(2), 235–249.
⁶ Ma, M. L. et al. (2022). Frontiers in Public Health, 10, 979649.
⁷ Vicariotto, F., et al. (2022). Integrative and Complementary Therapies, 28(6), 265-269.
⁸ Greendale, G. A., et al. (2020). Journal of the Endocrine Society, 4(11), bvaa115.
⁹ Thiele, J. J., & Ekanayake-Mudiyanselage, S. (2007). Vitamin E in human skin: Organ-specific physiology and considerations for its use in dermatology. Molecular Aspects of Medicine, 28(5–6), 646–667. https://doi.org/10.1016/j.mam.2007.06.001
