Gone are the days when perimenopause, where your hormone levels start to decline and menopause symptoms begin, wasn't recognised. After a huge shift in attitudes around perimenopause and how to manage it, millions of women have felt empowered to take control of their health and find the support they need; whether that's with perimenopause supplements, HRT, or lifestyle changes.
Wider awareness and understanding – thanks partly to the sterling work of menopause advocates like Davina McCall, Dr Louise Newson, and Dr Mindy Pelz – has led to a record 13 million HRT prescriptions being filled in 2024 – the highest ever amount! And it's not just HRT use which has burgeoned. The menopause supplement market was estimated to be worth a massive £16 billion in 2024!
While it’s wonderful there are now so many options out there to support your health during perimenopause – is anyone else’s head spinning? It can be confusing to know what you actually need when there's so much noise around which HRT and supplements different experts think you should be taking.
So which perimenopause supplements should you start with?
We've put together a perimenopause supplements essentials list to help simplify things, PLUS the science behind why you should take them. Every woman is different and your body will respond to perimenopause in different ways. You don't HAVE to take any of them, but each of these supplements is a great start if you want to support your body's needs and combat some of the most common perimenopause symptoms, like mood swings, insomnia, osteopenia, fatigue, and anxiety.
Looking for a deeper dive on HRT patches and advice for menopause? Discover more here: From HRT patches to herbal helpers, what’s the best approach for you?
Your 5 'essential' perimenopause supplements:
1. Magnesium – The 'Chill Pill' (or patch!)
Can’t remember the last time you got a good night's sleep? Insomnia is one of the most common perimenopause symptoms, estimated to affect 40-60% of women. It's also often one of the first signs you're experiencing perimenopause and can be incredibly debilitating. But there is an answer: put magnesium at the top of your perimenopause supplements list, because studies have shown it can improve both the quality and duration of your sleep.
This miracle mineral works by regulating neurotransmitters like GABA, a brain chemical that promotes relaxation and helps you wind down. While also maintaining healthy levels of melatonin (the sleep hormone that tells your body when it's time to snooze), relaxing your muscles – seeing off pesky nighttime symptoms like restless leg syndrome, and balancing your cortisol levels (the stress hormone), so you feel calmer and more ready for sleep.
If you want the gold standard of magnesium supplements, we'd recommend combining our Tri-Magnesium patch with the MagnaCalm patch. Take MagnaCalm during the day to promote calm and keep anxiety at bay, and then switch to Tri-Magnesium at night time, for a triple whammy of three of the most bioavailable types of magnesium. Ideal for helping you drift off to a dreamy night's sleep every evening.
Curious to find out how else magnesium could support your health during midlife? Read more here: Why Magnesium Is the Secret to UK Women's Health in Mid-life.
2. Vitamin D & Calcium – Your Bone-Building Powerhouse
During perimenopause, declining oestrogen levels can have a negative effect on your bone health and you could start to develop osteopenia or osteoporosis, where your bones thin and weaken. Getting enough calcium and vitamin D is an easy way to address this issue and protect your bones.
Vitamin D helps your body to absorb calcium, which keeps bones robust and is the largest mineral content in your bones. Our handy Vitamin D3 patch contains both D and calcium, plus vitamin K – another bone health essential – giving you the peace of mind you're providing your bones with all the vitamins and minerals they need to stay strong. To find out more about bone health in mid-life, read: Osteopenia: The 5 Fast Facts You Need to Know.
And stronger bones aren't the only benefit of taking vitamin D as one of your essential perimenopause supplements. It can also be helpful for combatting anxiety, mood swings, and feeling low during menopause. Plus – Vitamin D has also been linked to improvements in symptoms of genitourinary perimenopause symptoms too, such as vaginal dryness, itch, burning, tightness, and painful sex. So it's definitely worth adding to your supplement regime.
3. Omega-3s – Brain Fog Be Gone!
If mood swings and brain fog are making life feel chaotic, Omega-3 could be the answer. These healthy fats support brain health, reduce inflammation in the body, and even help to protect your heart. Something extra important during perimenopause, because oestrogen has a protective effect on your heart tissues, which is reduced when your oestrogen levels start to dip.
Omega-3 fatty acids EPA and DHA are found in the cell membranes of brain cells and are essential for preserving their health, and helping brain cells communicate. If you're feeling befuddled, taking Omega-3 as one of your perimenopause supplements could improve things. And if you're constantly fed up, it might help with this too, because several studies have shown Omega-3 can reduce depression symptoms, which can flare up in perimenopause.
Keen to enjoy Omega-3 benefits, but hate the 'fishy' taste of oral supplements? Our Omega-3 Plus patches are ideal for you – all the gains with no yucky taste or smell.
4. B vitamins – Fatigue Fighting Energy Boosting perimenopause supplements
Feeling wiped out and lacking in get up and go are more common symptoms of perimenopause. They can be difficult to put your finger on, but if you just don't feel like your old self, we'd recommend the B12 Plus patch as one of your essential perimenopause supplements.
B12 is renowned for its energising effects because it is crucial for energy production in your cells. If you're running low (B12 deficiency becomes more common from mid-life onwards) you'll know about it, and topping up your B12 could be a shortcut back to feeling invigorated again.
It can also improve your mood too, vitamin B6 supports 'happy hormone' serotonin production, and research has shown that taking B vitamins during perimenopause can help to alleviate mood swings.
Our B12 Plus patch contains a comprehensive B vitamin complex, including B6, and unlike oral supplements, it delivers the B12 gradually throughout the day. This is much easier for your body to use than an oral mega dose, so less is wasted and you'll enjoy all those vitamin B benefits throughout the day, the whole time you wear the patch.
5. Phytoestrogens – Nature's Hormone Helpers
If you don't feel ready for HRT, or you'd rather try a natural alternative, phytoestrogens could be your go-to perimenopause supplements. Phytoestrogens are plant compounds like black cohosh, and dong quai, which mimic the effects of oestrogen and can help to rebalance your hormones. This can help to ease symptoms such as breast tenderness and vaginal dryness and reduce the frequency and severity of hot flashes.
Our Menopause Day patch contains both these goodies, PLUS the mood-stabilising, energising B vitamins we've discussed, and curcumin to help calm agitation and irritability. Alongside vitamin D and calcium, to combat osteoporosis, and selenium to ease brain fog. The easiest way to get all-day support during perimenopause that will have you back to your best again in no time.