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The Best Vitamin and Botanical Supplements for Perimenopause

An Expert Guide

In this guide, we'll explain the best vitamin supplements for perimenopause and the symptoms they're used for, backed by science and expert recommendations.

Most of us have been through a lot in our lives by the time we reach perimenopause, emotionally and physically. Sometimes this new challenge can feel like the last straw but, with the right support, we can manage our symptoms and embrace this new phase of life with our usual resilience and vitality.

With help from the right vitamin and botanical supplements for your own perimenopause symptoms, you can manage a wide range of physical and mental symptoms and boost your overall wellbeing.

Good nutrition becomes even more important when the perimenopause puts mind and body under strain

Vitamins & botanical supplements can play a crucial role in managing perimenopausal symptoms and supporting overall health throughout perimenopause and menopause

Understanding How Supplements Can Help in Perimenopause

Before delving into the specific vitamin supplements, let's first understand what perimenopause entails.

Perimenopause is the transitional period, of 4 to 10 years, leading up to menopause. By the end of perimenopause, our ovaries make far less than half the estrogen they were originally producing. Women have oestrogen receptors on every cell in their bodies. This means that as oestrogen levels fall, not a single part of us escapes the effects.

The Role of Vitamin Supplements

90% of women in the UK choose NOT to replace estrogen with HRT. Growing numbers of women are discovering instead that certain vitamins and other supplements may be all they need to manage common symptoms, and make the perimenopause far more tolerable.

TOO HOT AND ALL IRREGULAR

The problem: HOT FLUSHES & NIGHT SWEATS

75% of women have hot flushes and night sweats during perimenopause [1]

The supplements: Fenugreek, Starflower Oil & Omega-3 Fatty Acids

FENUGREEK: Fenugreek is a herb traditionally used in Ayurvedic medicine for women's health. Fenugreek contains compounds known as phytoestrogens, which are plant-based substances that mimic the effects of estrogen in the body. By binding to estrogen receptors, phytoestrogens in fenugreek may help relieve many perimenopause symptoms including hot flushes. 

STARFLOWER OIL (Borage): Starflower oil is rich in gamma-linolenic acid (GLA), which may relieve hot flushes and night sweats in perimenopause by supporting hormonal balance and reducing inflammation. 

OMEGA-3 FATTY ACIDS: Omega-3 fatty acids, found in oily fish and algae, may help reduce hot flushes.

The problem: IRREGULAR PERIODS

100% of women in perimenopause experience irregular periods as their estrogen levels become more erratic and unstable. 

The supplements: Vitamin B complex, Vitamin K, Fenugreek

VITAMIN B COMPLEX - B vitamins play key roles in making hormones and keeping their levels stable. Supplementing with a Vitamin B complex can help maintain more stable hormone levels.

FENUGREEK - Traditionally used for women's health, Fenugreek’s natural plant estrogens can bind to our estrogen receptors and help support more balanced hormone cycles. 

VITAMIN K - Vitamin K is essential for blood to clot. A symptom of vitamin K deficiency is excessively heavy periods.

FEELING DOWN, IRRITABLE & BRAIN FOGGY

The problem: LOW MOOD & IRRITABILITY

Mood swings, irritability and depression affect a quarter of women during perimenopause, says the North American Menopause Society [2]

The supplements: Vitamin B Complex, Magnesium and an adaptogen Ashwagandha or Maca Root

VITAMIN B COMPLEX - The B vitamins, including B6, B12, and folate, play key roles in mood regulation as they’re essential for making neurotransmitters that keep us calm and feeling positive. Supplementing with a Vitamin B complex can help relieve mood swings, fatigue, and other emotional symptoms associated with perimenopause.

ASHWAGANDHA - Ashwagandha is an adaptogenic herb used for its ability to reduce stress and promote relaxation. During perimenopause and menopause, ashwagandha may help manage anxiety, mood swings, and sleep disturbances.

MACA ROOT - Maca root is another adaptogenic herb that may help support hormonal balance and manage symptoms of perimenopause including mood swings. It’s commonly used as a way to lift the mood and boost vitality and libido. 

MAGNESIUM - Magnesium is involved in over 300 enzymatic reactions in the body, including those related to relaxation. Supplementing with magnesium may help reduce anxiety and other mood disturbances common in perimenopausal women.

The problem: BAD MEMORY & DIFFICULTY CONCENTRATING

Making mistakes at work, forgetfulness and having difficulty concentrating are the most frequent reasons why 10% of UK women drop out of the workforce during perimenopause [3]

The supplements: The brain mushroom Lion’s Mane and Omega 3

LION’S MANE - Lion’s mane is a mushroom known for its potential to support cognitive function and mood balance. During menopause, lion’s mane may help relieve brain fog, memory issues, and mood swings.

OMEGA-3 FATTY ACIDS - Omega-3 fatty acids, found in fish oil, make up 12% of our brain tissue. They may help reduce the brain fog and memory issues that many women experience during perimenopause.

INSOMNIA AND EXHAUSTION

The problem: SLEEPING BADLY

40% to 60% of women have insomnia during perimenopause, according to The Sleep Foundation. [4]

The supplements: Magnesium plus an adaptogen Ashwagandha or Maca Root

MAGNESIUM - Magnesium is involved in over 300 enzymatic reactions in the body, including those related to relaxation and sleep. Supplementing with magnesium can help reduce insomnia, anxiety and jumpiness, and muscle cramps and twitching that can ruin a night’s sleep in perimenopause.

ASHWAGANDHA - The adaptogen Ashwagandha is very popular as a sleep aid for its calming powers, and ability to help our bodies cope more effectively with the physical symptoms of stress and anxiety. 

MACA ROOT - Maca Root, like ashwagandha, is an adaptogenic plant that is used to help stay on a more even keel during times of stress. By supporting the body’s own rhythms, it can boost energy by day yet also improve sleep at night. 

The problem: LOW ENERGY & FATIGUE

Low energy and sometimes sheer exhaustion affect 46% of women in perimenopause according to a report in the National Library of Medicine, (USA). [5]

The supplements: The B Vitamins plus the energy minerals Magnesium Iron & Zinc

VITAMIN B COMPLEX - Almost all the B vitamins are vital for our body cells to make energy. We can’t store some of them, so we need to eat enough every day - which sometimes becomes harder as the perimenopause makes our need for them increase. Supplementing with a Vitamin B complex can support energy levels.

MAGNESIUM - Magnesium powers the nerve signals that control our muscles, so it’s vital for physical energy. With low magnesium we feel worn out and often at the end of our tether. Did you know it’s needed for more than 300 enzymatic reactions that power our metabolism? 

IRON - It’s hardly surprising that lots of women develop iron deficiency in perimenopause when you consider the heavy periods most of us have. Iron supplementation can help relieve fatigue and improve energy levels. If your tiredness is severe, ask your doctor for a blood test to check for anaemia. 

ZINC - Zinc powers hundreds of chemical reactions in our bodies, making it essentially the traffic policeman for energy and all that we do. Some researchers claim 50% of women don’t get enough in their diets. Supplementing with zinc may help energy and wellbeing during perimenopause.

HARMFUL BODY CHANGES

The problem: WEIGHT GAIN

The average UK woman gains 10 kilogrammes during perimenopause, reports the British Menopause Society. [6]

The supplements: Apple Cider Vinegar complex for appetite control and Magnesium, Vitamin D and the B vitamins for energy

APPLE CIDER VINEGAR - This is the new food that’s become popular for diet support as it can improve digestion and help keep the appetite under control. The VitaBright Apple Cider Vinegar complex also has probiotics to help tackle that rarely mentioned problem which affects two thirds of women in perimenopause: bloated tummy and sudden farting. If your biggest problem is constant food cravings, there’s an alternative in the form of gummies which have added chromium, a mineral that helps stabilise blood sugar and may keep cravings under control. 

MAGNESIUM & VITAMIN B COMPLEX - Magnesium & the B Vitamins are vital for energy production in every cell of our bodies and make great diet companions that can boost and power our metabolism. 

VITAMIN D - The sunshine vitamin isn’t just for bone health. It’s also an important booster of our metabolism and needed for energy and vitality. 

The problem: LOSS OF BONE DENSITY 

Women lose up to 20% of their bone density by the end of perimenopause, according to The Endocrine Society. [7]

The supplements: Vitamins D and K

VITAMIN D & VITAMIN K - During perimenopause, declining estrogen levels can reduce bone density, making Vitamin D and K supplementation crucial for maintaining skeletal health and reducing the risk of osteoporosis. They work together by helping us absorb calcium and acting in the parathyroid gland, which controls the placement of calcium in our bones.

TROUBLE DOWN BELOW

The problem: BLADDER INFECTIONS

Up to 36% of women suffer from recurring UTIs in perimenopause, reports the Journal of Molecular Biology. This is defined as having more than 2 of these painful bladder infections a year. [8]

The supplements: Cranberry extract, probiotics and D-mannose

D-MANNOSE - Recurrent UTIs are almost always caused by a bacteria called escheria coli. D-mannose is a natural fruit sugar that reaches our bladder, where it stops e. coli sticking to the walls so we can easily flush it out in our urine. 

CRANBERRY PROBIOTIC COMPLEX - E. coli can colonise our vagina and this is more likely to happen in perimenopause, as the vagina becomes less acidic. You may notice your natural smell getting a bit unpleasant as the microbiome changes down there. Cranberries are rich in D-mannose but cranberry juice is more sugary and acidic than Coke, so our sugar-free extract is a healthier alternative. It’s paired with probiotics to recolonise your vagina with friendly bacteria that can crowd out e. Coli and also enriched with Vitamin C for an extra immune system boost. 

The problem: SEX

Around a third of women in perimenopause have sexual difficulties, ranging from a loss of libido to painful sex or trouble having an orgasm. [9] This is sometimes made worse by relationship problems coming to a head, or husbands having their own age-related problems with sexual performance. 

The supplements: Fenugreek and Zinc

ZINC - This mineral is essential for women’s sexual health. The ovaries use zinc to hep them produce both estrogen and progesterone. 

FENUGREEK - Fenugreek is regarded in Ayurvedic medicine as an aphrodisiac. It’s traditionally used to boost women’s libido, hormones and energy. 

The hormonal shift in perimenopause can result in numerous symptoms

VitaBright offers you an arsenal of vitamins and botanical supplements to fight back

Our Expert Recommendations: The Best Supplements and Vitamins for Perimenopause

Organic Fenugreek Capsules

  • Hot flushes
  • More regular periods
  • Sex drive
£18.99

Organic KSM-66 Ashwagandha 550mg with Black Pepper

  • Calmer mood
  • Better sleep
from £18.99

Super B Vitamin Complex

  • Energy
  • Stable hormones
  • More regular periods
  • Better mood
  • Energy Boost
  • Powers metabolism
£18.99

Omega 3, 2000mg Super Strength Fish Oil - 300 Softgels

  • Better Memory
  • Concentration
  • Better mood
  • Hot flushes
£25.99

Vitamin K2 MK-7, 100mcg, 120 Capsules

  • Strong healthy bones
  • May reduce excessively heavy periods
£18.99

Magnesium Glycinate - 1500mg High Strength Providing 300mg Elementa...

  • Better sleep
  • More energy
  • Metabolism booster
  • Calmer mood
  • Memory
  • Better concentration
from £18.99

Zinc Gluconate Tablets - 25mg

  • Sex drive
  • Energy
  • Metabolism booster
£12.99

Gentle Iron Bisglycinate - 28mg

  • Energy
  • Treats anaemia
£12.99

Apple Cider Vinegar Complex with Inulin, Probiotics, Turmeric, Ging...

  • Supports digestion
  • Healthy gut flora
  • Supports weight management
£18.99

Apple Cider Vinegar Gummies

  • Supports digestion
  • Tackles food cravings
  • Supports weight management
from £18.99

1000mg Starflower Oil Plus Vitamin B6 90 Capsules

  • Hot flushes
  • Night sweats
  • Hormone balance
£18.99

Super Strength Cranberry Probiotic Complex

  • Prevent Bladder infections
  • Healthy vaginal microbiome
  • Healthy vaginal smell
from £18.99

Clean D-Mannose - 1,500 mg

  • Prevent bladder infections
  • Support antibiotic treatment of UTIs
£18.99
VitaBright Vitamins & supplements can help with perimenopause symptoms

FAQs: Best Supplements for Perimenopause

Q: What are the 5 best supplements for perimenopause?

A: The 5 best supplements for perimenopause will depend on your individual symptoms, but for many women the top 5 are Vitamin D, Omega-3 fatty acids, Vitamin B complex, Magnesium, and Ashwagandha. These supplements taken together can help with a broad range of symptoms such as hot flushes, mood swings, tiredness, brain fog and hormone balanace.

Q: How do vitamin supplements help with perimenopause symptoms?

A: Vitamin supplements play a crucial role in managing perimenopause symptoms by supporting hormonal balance, reducing inflammation, and promoting overall well-being. For example, Vitamin D supports bone health, Omega-3 fatty acids help reduce inflammation, and Vitamin B complex aids in mood regulation and energy production.

Q: How should I choose the right vitamin supplements for my own perimenopause symptoms?

A: When choosing vitamin supplements for perimenopause, it's essential to consider your individual symptoms and health needs. Consider your diet and whether it’s likely to be giving you all the nutrients you need. Opt for high-quality supplements from reputable brands to ensure safety and efficacy, and consider asking your GP for a consultation with a dietician if you want personalised advice on how to improve your nutrition.

Q: Can vitamin supplements for perimenopause interact with medications?

A: Yes, vitamin supplements for perimenopause may interact with certain medications or medical conditions. If you’re prescribed medicines, It’s important to tell your doctor about any supplements you are taking to check for potential interactions. You can also ask any qualified pharmacist for advice. 

Q: Can vitamin supplements for perimenopause be taken alongside HRT or other medications?

A: The supplements on this page can all be taken safely alongside HRT and most other medications. However, it's essential to talk to your doctor or pharmacist before starting any new supplements if you are taking prescription medications or have underlying health conditions. They can provide personalised guidance based on your individual situation.

Hang in There

Navigating perimenopause is challenging for most women. The emotional fluctuations make it hard to act as if everything is normal, and the physical symptoms often feel like a disease more than a natural change.

Even women who eat a very healthy diet may find that the right vitamins and herbal supplements can help them manage perimenopause symptoms and support their overall wellbeing.

Talk to your friends, take help wherever you can get it, and remember it does end eventually!

Sources and Further Reading

1 - Menopausal Hot Flashes: A Concise Review, Ramandeep Bansal and Neelam Aggarwal, Journal of Mid-Life Health

2 - Depression, Mood Swings, Anxiety: The North American Menopause Society

3 - 10% of Women Leave the Workforce Due to Menopause, HR Review

4 - Insomnia and Woman, The Sleep Foundation

5 - The Dynamics of Stress and Fatigue across Menopause: Attractors, Coupling and Resilience, Lisa Taylor-Swanson, PhD, MAcOM, EAMP, Alexander E. Wong, PhD, David Pincus, PhD, Jonathan E. Butner, PhD, Jennifer Hahn-Holbrook, PhD, Mary Koithan, PhD, CNS-BC, FAAN, Kathryn Wann, BS, and Nancy Fugate Woods, PhD, RN, FAAN

6 - Menopause: Nutrition and Weight Gain (British Menopause Society)

7 - Menopause and Bone Loss (The Endocrine Society)

8 - Direct Detection of Tissue-Resident Bacteria and Chronic Inflammation in the Bladder Wall of Postmenopausal Women with Recurrent Urinary Tract Infection, Nicole J. De Nisco, Michael Neugent, Jason Mull, Luming Chen, Amy Kuprasertkul, Marcela de Souza Santos, Kelli L. Palmer, Philippe Zimmern, Kim Orth, Journal of Molecular Biology

9 - Management of Libido Problems in Menopause, Jeanne L. Leventhal, MD, The Permanente Journal

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