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Tired of the rollercoaster? Find your stride again with our top perimenopause supplements designed to support health, energy and wellbeing
Our top picks
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Revive Collagen
Revive Collagen Peri Menopause Hydrolysed Marine Collagen 5,000mgs 14 days Supply
3 For 2 Mix & Match
€47.99
From hot flushes to mood changes, perimenopause can bring a whole host of changes to your body, but it doesn’t have to leave you feeling unbalanced.1
One of our in-house expert, Alex Thompson, tells us that, “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).”
How to choose the right perimenopause product
When it comes to supporting the lifestage of perimenopause, certain herbs and plant-based remedies have been getting a lot of love. But is there any truth to their buzzworthy reputations?
Some of the most popular go-tos include:3
But while some women find them helpful, the scientific evidence is still limited and side effects or drug interactions are possible.2,7 Make sure you get the go ahead first from your GP before trying any new supplements (and always read the label before use).
A healthy, varied diet is essential as you approach menopause.8 As oestrogen levels drop, the risk of certain health conditions, including obesity, cardiovascular disease and osteoporosis starts to rise – but good nutrition may help tip the odds in your favour.8
Certain vitamins and minerals play key roles in supporting your body through this transition, especially B vitamins, like B6 which contribute to the reduction of tiredness. Whilst vitamin C helps with energy, vitamin D is here to support maintenance of normal bones and also supports absorption of calcium.8 Women during menopause and post menopause have significantly less calcium due to decrease in bone mineral density and absorption of calcium from the diet.
While many women already get enough through their diet, some may benefit with supporting their intake – especially when it comes to vitamin D and calcium.1,8 If you’re not sure whether you’re deficient, a home vitamin blood test can help, which you can then discuss the results with your doctor
Always check with your GP before trying something new. They’ll be able to help you figure out what’s safe to take alongside any medications you’re already on or any health conditions you’re managing.1,3
Our favourite perimenopause products
Let’s take a look at our favourite products for perimenopause to support your wellness during this time.
Remember: evidence is still limited when it comes to menopause supplements and more research is needed to back some of these claims up.
Starpowa’s blackcurrant-flavoured gummies combine vitamins and minerals to help support wellbeing. Each gummy provides biotin and zinc for healthy hair and nails, iodine to support cognitive function and pantothenic acid to contribute to energy-yielding metabolism and mental performance. Vitamin B69 also helps regulate hormonal activity.
The formula also contains red clover, maca, pine bark and Siberian ginseng. Vegan-friendly and low in sugar (less than 0.1g per gummy), they’re an easy, enjoyable way for daily support.
Chew the recommended number of gummies daily – a simple and tasty way to supplement your routine.
Specially designed for women in life stages of perimenopause and early menopause, this daily liquid supplement delivers 5,000mg of type I hydrolysed marine collagen alongside targeted vitamins and minerals.
Vitamin A helps maintain normal skin, while vitamin C supports collagen formation and contributes to the protection of cells from oxidative stress.12 Vitamin B6 helps reduce tiredness and fatigue and contributes to psychological and nervous system function.13 Selenium protects cells from oxidative stress, and zinc supports protein synthesis.14,15 With added folic acid, B12 and vitamin D. This formula provides broad support for both skin and overall wellbeing.
Each serving is ready to drink, so there’s no mixing required. Simply enjoy daily as part of your routine.
Are perimenopause vitamins and supplements suitable for everyone?
As herbal remedies aren’t strictly regulated, there are some concerns that they may cause health problems in some people.3 Even when research does exist, studies don’t always investigate the potential side effects thoroughly.6
For example, there’s ongoing discussion around phytoestrogens (like red clover extract), which have a structure similar to oestrogen and may lead to side effects.2,6
So, before taking any perimenopause supplements, it’s important to speak to your GP or a pharmacist to make sure they’re a safe option for you.
The final say
If perimenopause symptoms are affecting your daily life, some products may offer some relief, but it’s important to do your research and check in with a healthcare professional before diving in.1-8
Your doctor can also talk you through other support options, including hormone replacement therapy (HRT) if that feels right for you.
Want to learn more about the perimenopause? Get the answers to your most Googled questions on perimenopause.
Disclaimer - This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Consult a healthcare professional before making any health-related decisions.
1. NHS. Menopause [Internet]. [cited 2025 Mar 27]. Available from: https://www.nhs.uk/conditions/menopause/things-you-can-do
2. Geller SE, Studee L. Botanical and dietary supplements for menopausal symptoms: What works, what does not. J Womens Health. 2005;14(7):634–49. https://pmc.ncbi.nlm.nih.gov/articles/PMC1764641/
3. NHS. Herbal remedies and complementary medicines for menopause symptoms [Internet]. [cited 2025 Mar 27]. Available from: https://www.nhs.uk/medicines/hormone-replacement-therapy-hrt/alternatives-to-hormone-replacement-therapy-hrt/herbal-remedies-and-complementary-medicines-for-menopause-symptoms/
4. Hedaoo K, et al. Exploring the efficacy and safety of black cohosh (Cimicifuga racemosa) in menopausal symptom management. J Midlife Health. 2024;15(1):5–11. https://doi.org/10.4103/jmh.jmh_242_23
5. Canenguez Benitez JS, et al. Advantages and disadvantages of using St. John’s wort as a treatment for depression. Cureus. 2022;14(9):e29468. https://doi.org/10.7759/cureus.29468
6. Chen M-N, et al. Efficacy of phytoestrogens for menopausal symptoms: A meta-analysis and systematic review. Climacteric. 2015;18(2):260–9. https://doi.org/10.3109/13697137.2014.966241
7. Thevi T, et al. Evening primrose oil for menopause hot flashes: Systematic review and meta-analysis. J Menopausal Med. 2024;30(3):127–34. https://doi.org/10.6118/jmm.23038.
8. Erdélyi A, et al. The importance of nutrition in menopause and perimenopause—A review. Nutrients. 2023;16(1):27. https://doi.org/10.3390/nu16010027
9. Hsu JM. Interrelations between vitamin B6 and hormones. Vitam Horm. 1978;36:113–134. doi:10.1016/S0083-6729(08)60982-6.
10. Office of Dietary Supplements, National Institutes of Health. Vitamin D Fact Sheet for Health Professionals [Internet]. Bethesda (MD): NIH; [cited 2025 Sep 4]. Available from: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
11. Office of Dietary Supplements, National Institutes of Health. Magnesium Fact Sheet for Health Professionals [Internet]. Bethesda (MD): NIH; [cited 2025 Sep 4]. Available from: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
12. Harrison FE, May JM. Vitamins C and E: Beneficial effects from a mechanistic perspective. Free Radic Biol Med. 2011;51(5):1000–1013. (ScienceDirect record).
13. Office of Dietary Supplements, National Institutes of Health. Vitamin B6 Fact Sheet for Health Professionals [Internet]. Bethesda (MD): NIH; [cited 2025 Sep 4]. Available from: https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/
14. Office of Dietary Supplements, National Institutes of Health. Selenium Fact Sheet for Health Professionals [Internet]. Bethesda (MD): NIH; [cited 2025 Sep 4]. Available from: https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/
15. Arthur JR, Boyne R, et al. The biochemistry of selenium and the glutathione system. Biochim Biophys Acta. 2001; (review). (ScienceDirect record).
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