Best Supplements for Perimenopause: What to Take and What to Avoid
- sara6297
- Jun 29
- 2 min read
Updated: Jul 1
Why Supplement Quality Matters in Perimenopause (and What to Choose Instead)
If you’re taking supplements but not feeling much difference, you’re not alone. Many women in perimenopause reach for multivitamins, magnesium, or "hormone support" products from the high street — but don’t see the results they were promised.
The problem? Not all supplements are created equal.
Why Most High Street Supplements Don’t Work
High street and online brands are often:
Made with low-quality ingredients that your body can’t absorb
Filled with bulking agents, fillers, and additives
Using cheap forms of nutrients (e.g. magnesium oxide instead of glycinate)
Containing doses too low to make any clinical difference
Many also lack transparency around sourcing, purity, and potency — which means you could be flushing money (and hope) down the drain and causing further health issues.
What Makes a Supplement Practitioner-Grade?
Practitioner-grade supplements are:
Third-party tested for purity and potency
Free from synthetic fillers, binders, and dyes
Clinically dosed for real therapeutic effect
Only available via qualified practitioners or verified dispensaries
Brands like Pure Encapsulations, and Barefoot Nutrition meet these standards and are trusted by naturopaths, nutritional therapists, and functional medicine practitioners.
Top Supplement Support for Perimenopause
Every woman is different, and supplements should ideally be tailored to your needs (based on symptoms, diet, and testing). But here are a few commonly recommended options:
Magnesium glycinate: For sleep, mood, stress, and hormonal balance
B-complex: Supports energy, liver detox, and nervous system function
Adaptogens (like ashwagandha or rhodiola): Helps regulate cortisol and improve stress resilience
Omega-3 fatty acids: Reduces inflammation and supports brain & hormone health
Vitamin D with K2: Crucial for immunity, bone health, and mood
DIM or calcium-d-glucarate: Supports oestrogen detoxification (only under guidance)
But Supplements Alone Aren’t the Whole Picture
It’s important to remember: supplements are not a magic fix. They work best as part of a personalised, holistic protocol that includes:
Nutrition to balance blood sugar and hormones
Lifestyle changes (like movement, stress reduction, sleep support)
Mind-body work to support emotional health
Functional testing if needed, to pinpoint your imbalances
That’s why I never recommend supplements in isolation. Instead, I create tailored plans that integrate practitioner-grade products with evidence-based nutrition and lifestyle support.
Want to Know What Supplements You Actually Need?
I offer personalised consultations where we uncover the root causes of your symptoms and map out a protocol that works for your body.
Or, if you're not quite ready for 1:1, you can:
Download my Free Hormone Reset Starter Guide
A simple first step to feel clearer, calmer, and more in tune with your body.
Get the Reclaim Your Mind 30-Day Hormonal Reset Protocol
A complete food, supplement, and lifestyle plan for easing perimenopausal symptoms and reclaiming your clarity.
A Note on Where to Buy
I recommend using The Natural Dispensary, where I have a practitioner account. As a thank you for being part of my community, you can get 5% off all practitioner-grade supplements using my code SACI5
Don’t waste time and money on supplements that don’t deliver. Choose quality — and pair it with a plan that works with your body, not against it.
Schedule a free discovery call below to start your journey