Perimenopause can bring a confusing mix of changes — sleep disruption, mood swings, energy dips and more — often years before menopause itself. Supplements won’t replace medical care, but several can genuinely help. Here’s a grounded guide.
Supporting sleep and mood
Disrupted sleep and low mood are among the most common perimenopausal complaints. Magnesium supports relaxation and rest, while ashwagandha can help with stress — together in our Stress Less Bundle.
Bone, muscle and energy
Falling oestrogen affects bone and muscle, making protein, vitamin D and creatine increasingly valuable. Many experts now highlight creatine specifically for women in midlife. A daily multivitamin helps cover wider nutrient needs.
Build a routine, then see your GP
Start with sleep, stress and protein, add targeted support, and give changes time. Perimenopause is also a good moment to speak to your GP about options including HRT. For focus dips, see supplements for focus.
Related reading
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This article is for general information and isn’t medical advice. If you’re pregnant, breastfeeding, or taking medication, check with your GP before starting a new supplement.