Entering Perimenopause? RDs Say These 13 Supplements Might Help

• Best Multivitamin: MegaFood Women’s 40+ Advanced Multivitamin
• Best for Bone Health: Thorne Advanced Bone Support 
• Best Magnesium: Thorne Magnesium Bisglycinate
• Best Omega-3: Sports Research Alaskan Omega-3 Fish Oil
• Best Collagen: Vital Proteins Collagen Peptides Advanced
• Best Probiotic: Culturelle Women’s 4-in-1 Protection Capsules
• Best for Sleep Support: Pure Encapsulations Best-Rest Formula
• Best for Stress Support: Integrative Therapeutics Cortisol Manager
• Best Protein Powder: Future Kind Plant-Powered Organic Protein
• Best Creatine: Old School Labs Creatine Monohydrate for Women 
• Best Hair Loss Support: Nutrafol Women Hair Growth Nutraceutical
• Best Iron: NOW Iron 18 mg
• Best Electrolyte Hydration Support: Hi-Lyte Electrolytes + Protein Quick Sticks

When curating our top recommendations for the best supplements for women in perimenopause, we prioritized brands that offer high-quality, third-party-tested products. To compile this list of supplements, I researched more than 30 products. I also consulted with other experts in the field, including Alyssa Pacheco, RD, Julie Pace, RDN, Megan Meyer, PhD, Lauren Manaker, RDN, Bess Berger, RDN, Jamie Adams, RDN, and Sheri Gaw, RDN, CDCES, owner of Sheri The Plant Strong Dietitian.

As a registered dietitian, I aim to make nutrition information accessible to readers. I stay updated on the latest research and nutritional insights to continually expand my knowledge and apply it effectively in patient care.

It’s also important to note that while this article reviews a range of supplements that may help support common perimenopause concerns, they are not all meant to be taken together. Some contain overlapping nutrients or ingredients, which could increase the risk of potential interactions with medications. For that reason, it’s best to work with a healthcare provider or registered dietitian to assess your individual needs and review any supplements and medications you’re already taking before adding something new.

With the abundance of supplements currently on the market, there are a few important factors to consider when choosing the right supplement for your needs:

Third-party testing: This ensures that the product meets safety, potency, and purity standards, so you know exactly what you’re putting into your body. Organizations that offer third-party testing include:

• NSF International is a product testing, inspection, and certification organization for public health standards.
• NSF for Sport is an independent third-party certification program that helps athletes make safer decisions when choosing sports supplements.
• USP is an independent, scientific nonprofit organization that aims to help protect patient safety in medicines, dietary supplements, and foods worldwide.
• ConsumerLab evaluates consumer products related to health, wellness, and nutrition, providing independent test results and information to help consumers and healthcare professionals identify the best products.
• Informed Choice is a global quality assurance and third-party supplement testing program designed to minimize the risk of dietary supplement products being contaminated with prohibited and potentially harmful substances.
• Clean Label Project focuses on food and product safety issues consumers increasingly care about, such as the presence of heavy metals, pesticide residues, plasticizers, and other chemicals of concern, as well as truth in labeling.

Clinically studied ingredients: Using clinically studied ingredients is important as this helps to ensure safety, efficacy, and reliability. Studied ingredients have undergone scientific reviews that have demonstrated their ability to address common concerns specific to the perimenopause stage in a woman’s life. This approach provides customers with trusted, effective solutions.

Price: Some supplement prices increase dramatically as you move into more targeted symptom support. Be sure to check each formula’s total servings and serving size to assess its cost accurately, and consider how long that particular supplement will last and whether it fits within your budget.

Form: Whether it’s a powder, capsule, tablet, or liquid, choose a format you’re comfortable with. This is especially important if the recommended dose is more than once daily. You want to choose a supplement you will actually take.

Special dietary needs: If you are vegan or vegetarian, gluten-free, dairy-free, etc., make sure the supplement you choose is free of the ingredients you aim to avoid.

Additives, fillers, sugar: The fewer additives, the better. Sugar or sugar alcohols are sometimes added to improve the flavor for gummies or liquids. If you’re trying to limit sugar, many options are available with little to no added sugar.

“During perimenopause, a woman’s body goes through significant hormonal shifts, mainly as the ovaries produce less estrogen and progesterone. These hormone fluctuations can trigger a wide range of physical and emotional changes,” shares Meyer.

It’s also worth noting that not all supplements are created equal. Some supplements may not contain a sufficient amount of an active ingredient to be effective, while others may lack strong research support. It’s important to look for products that not only undergo quality testing but also use ingredients and amounts supported by clinical evidence. It’s also a good idea to check in with a healthcare provider before starting a supplement, especially to make sure it’s safe for your needs and won’t interact with medications.

It’s also worth noting that not all supplements are created equal. Some supplements may not contain a sufficient amount of an active ingredient to be effective, while others may lack strong research support. It’s important to look for products that not only undergo quality testing but also use ingredients and amounts supported by clinical evidence. It’s also a good idea to check in with a healthcare provider before starting a supplement, especially to make sure it’s safe for your needs and won’t interact with medications.