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middle aged woman in menopause taking perimenopause supplements

8 best perimenopause supplements 2023

17 Jun 2022 • 5 min read


Looking for supplements to alleviate perimenopausal symptoms? You’re in the right place.

Whether you’re suffering with hot flushes, night sweats, low mood or any other uncomfortable symptom relating to perimenopause, we’ve listed 12 of the best supplements for a range of different symptoms to help you decide which to buy.

What is perimenopause?

Perimenopause is the period in a woman’s life where her body makes the natural transition to the full menopause – where their periods completely stop.

One of our in-house experts Alexander Thompson explains further:

“Levels of oestrogen, the main female sex hormone fluctuate in this period but ultimately start to decline more and more, causing changes to the length of the menstrual cycle, as well as milder versions of the classic symptoms often experienced during the menopause (hot flushes, mood swings, anxiety, brain fog, dry skin, thinning hair, fatigue, reduced libido and vaginal dryness).”

What can perimenopause supplements do?

Tackling perimenopause should be approached from two angles.

Firstly, you could try perimenopause supplements that provide deep-acting hormonal support for the longer-term symptoms.

And secondly, you could use products that provide targeted extra support for specific symptoms, such as hot flushes, fatigue, dry skin etc.

12 of the best supplements for perimenopause 2023

In order to provide the best perimenopause supplements, we asked our team of expert nutritionists to share their recommendations.

1. Black cohosh

Holland & Barrett MenoCool Black Cohosh 60 Tablets

Black cohosh is considered a hormonal support product to aid the symptoms of perimenopause – as well as menopause.

Products like these contain phytoestrogens which mimic the effects of oestrogen, compensating for the declining levels of the body’s own oestrogen. 

Key features

  • 6.5mg of black cohosh extract
  • Used to relieve hot flushes, night sweats and mood changes
  • Over 18s only
  • Take one per day

Valerie - 5/5 stars - Miracle tablets
"Highly recommended these, they have reduced my hot sweats down to one a day now"

Mrs simo – 5/5 stars - Peri meno mood swings!
“These tablets have changed my life! Stopped taking for 2 weeks and mood swings returned with a vengeance...back on them and calm is restored! Highly recommend”

2. Red clover

Nature's Garden Red Clover Blossoms with Vitamin B6 430mg 100 Capsules

Another type of deep acting hormonal support is red clover blossoms. Multiple studies have suggested that this may be beneficial for alleviating perimenopause symptoms like hot flushes, anxiety, depression and vaginal dryness.1,2,3,4,5,6

Key features

  • Contains vitamin B6
  • Suitable for vegans and vegetarians
  • 430mg of red clover extract per capsule
  • Take one to three tablets a day – preferably with meals

Neen – 5/5 stars – Great
“This product is amazing, works really well for me. I was struggling with peri menopause symptoms and Red Clover has taken my symptoms away. I feel normal again.”

Kathryn_T – 5/5 stars – Fewer hot flushes!
“I've definitely been aware of improvement in menopause symptoms (flushes, night sweats) since taking this regularly, and I only take 2 or 3 during a day (max is 6). Certainly recommend giving it a try.”

3. Sage leaf

A.Vogel Menoforce Sage Tablets 30 Tablets

Moving onto perimenopause remedies for extra targeted support and relief of symptoms, we have sage tablets up first.

Our expert nutritionist highlights: “These types of products help to tackle different symptoms of perimenopause head on. Their actions are specific to the symptom, rather than having a general hormonal effect.

"These extra products should be used in the interim period (for as long as required) until the deeper acting phytoestrogen products have had time to fully take effect.

"Many women find that these can then be gradually phased out, whilst the phytoestrogen based products are continued longer term.”

Sage is considered a traditional herbal medicine product and has been used for many years to help relieve excessive sweating, hot flushes and night sweats. 

Key features

  • 51mg dried tincture from sage leaves per tablet
  • Take one tablet daily
  • Licensed herbal remedy
  • Over 18s only

Donna – 5/5 stars - 'Instant' Relief
“I have been putting up with hot flushes during the day and at night which have been getting progressively more frequent during the last year as these seemed to be my only symptoms and I didn't want to resort to HRT remedies. Finally had enough of it all and bought these on a recommendation and they were effective from day one. Would definitely recommend. Sign up for the monthly delivery for best prices.”

Annette W – 5/5 stars - Helps Ease Menopause Symptoms
“I am trying to take a more holistic approach to menopause, and these tablets seem to help ease some of my symptoms.”

4. Gingko Biloba

Holland & Barrett Ginkgo Biloba 120 Tablets 60mg

If you suffer with perimenopausal brain fog or memory issues, this could be the product for you.

Ginkgo Biloba has been used in China for centuries to support memory, mental focus, blood circulation and cognitive performance.

Studies have also found it to have a beneficial impact on task performance and suggested that it could also be used to support memory deficits in the elderly.7

Key features

  • Supports mental focus and memory
  • Contains 24% ginkgo flavones
  • Suitable for vegans and vegetarians
  • 60mg of ginkgo biloba extract
  • Take one to two tablets daily – preferably with meals

Bilberry – 5/5 stars – Memory Recall
“I really do think that this supplement is helping with my memory recall. Thank you very much!”

Connie118 – 5/5 stars - Quality
“Excellent product, loyal user of this. Makes my mind work more efficiently.”

5. St John’s Wort

Schwabe Pharma MenoMood 300mg 30 Tablets

Looking for perimenopause remedies for anxiety? These Schwabe Pharma MenoMood tablets may be worth trying.

With St. John’s Wort as a key ingredient, these supplements are also designed to help with hot flushes and night sweats.

Key features

  • Contains 300mg of St. John’s Wort extract
  • 6.4mg Black cohosh
  • Over 18s only
  • THR certified

Looby2 – 5/5 stars -  Yay!
“I think these have helped me be more 'level' in my mood. Hard to tell exactly, as also taking some other supplements, but generally feeling a lot better in my peri-menopausal self. Easy to swallow.”

grizzler1 – 5/5 stars – Recommended
“Chose to use these as a natural alternative. Very pleased. Not a cure all, but definitely makes a valuable impact. Wouldn't be without them.”

6. Korean ginseng

Holland & Barrett Korean Ginseng 500mg 200 Capsules

Looking for the best perimenopause supplements for fatigue? Look no further than Korean Ginseng.

Acting as a natural stimulant for the body, ginsenosides are the most potent active ingredients in ginseng which contributes to physical and mental well-being and supports energetic alertness.

Key features

  • 500mg of Korean ginseng per capsule
  • Minimum of 20% ginsenosides
  • Rapid release
  • Suitable for vegans and vegetarians
  • Take one to two daily – preferably with meals

Joanne166 – 5/5 stars – Great energy boost!
“I regularly buy these Korean Ginseng Capsules because they are great value and provide a much needed energy boost. I wake early and have a commute by car which can be a tiring start to the day. Instead of caffeine I use these capsules to keep me alert! I find they work just great and highly recommend them.”

C Nicole – 5/5 stars - I have a better quality of life!
“It has really helped with my energy levels and brain function. I suffered with brain fog a lot but since taking these I haven’t! I am more focused, more active and more long lasting energy!”

7. Evening primrose oil

Vitabiotics Wellwoman Plus Omega 369 56 Tablets

Our expert nutritionist highlights that “increasing intake of essential fats from products like fish oil and evening primrose oil may also help” with perimenopausal symptoms like vaginal dryness.

This product from Vitabiotics contains a range of vitamins for perimenopause, with ingredients like Omega- 3, 6 and 9, vitamins B6, B12, iron, folic acid and selenium, all helping to maintain normal energy release, tiredness and fatigue, female health, immune support, skin, hair and nails.

The Omega-3 oil comes from Fish oil, Omega-6 comes from Starflower oil, Evening Primrose Oil, and Omega-9 comes from EP grade Olive oil and Vitamin E, selected for optimum strength and purity.

Key features

  • Developed for women
  • 26 different nutrients
  • Take one tablet and one capsule a day – preferably with a meal

Gedge41 – 5/5 stars – Feeling good
“I use these regularly, to supplement my diet. Since going through the menopause I find I require the extra support.”

NessLDN – 5/5 stars – Great for mood swings
“Well worth the money, I've noticed improvements in my skin, hair and mood swings.”

8. Multi-symptom supplements

Health & Her Perimenopause Supplement 60 Capsules

Developed with expert nutritionists, these Health & Her Perimenopause supplements contain a careful blend of natural ingredients to support your mind and body during perimenopause.

The key ingredients include:

  • Vitamin B6 to help regulate hormonal activity
  • Magnesium which contributes to the reduction of tiredness and fatigue, supports a normal energy-yielding metabolism and helps maintain normal function of the nervous system
  • Ginkgo to support cognition through healthy microcirculation and vitamin C to help maintain psychological function, performance

What is the best supplement for perimenopause?

It is hard to pinpoint one best supplement for perimenopause, as symptoms can differ from person to person!

However, we have listed a range of different supplements suitable for supporting a whole variety of perimenopause symptoms, so it’s best to do your research based on your own experience and choose from that.

Are perimenopause vitamins and supplements suitable for everyone?

There are concerns that the hormonal effects of phytoestrogen based products may affect the management of other hormonal related conditions and interfere with hormonal-based medicines.

Furthermore, those with a personal/ family history of hormonal cancers should also use these products cautiously. Other products will have specific cautions and these can be varied.

Ultimately, it is important to check with a GP or pharmacist before using any product if any there are any other health conditions or if any medicines are being taken.

The final say

Fortunately, there are an array of different supplements and vitamins for alleviating and managing the symptoms of perimenopause.

We hope you’ve found our list of the best supplements for perimenopause useful for supporting you on your journey.

Why we ALL need to know more about the menopause

In this episode the conversation gets feisty as Mariella and Alice express their frustration at the general lack of knowledge about the menopause. Their discussion with Dr Gemma Newman includes:

  • The general lack of knowledge about menopause.
  • Understanding perimenopause and menopause and alleviating symptoms.
  • How the menopause is the start of an exciting new life stage.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.

Last updated: 17 January 2023



Author: Donia HilalNutritionist

Joined Holland & Barrett: Jan 2018

Bsc in Nutrition, Registered Associate Nutritionist and Certification in Pre and Post Natal Nutrition

Donia started her career as a freelance nutritionist, later she joined Nestle as their Market Nutritionist to help support their healthier product range, before joining the team at Holland & Barrett in January 2018.

Donia has over 6 years experience as a Nutritionist and also works with clients on a one to one basis to support their goals which include weight loss, prenatal and postnatal nutrition and children’s health.

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