Perimenopause supplements and vitamins for energy, mood and hormone balance

Our in-house science expert Heeral Tomlinson explains that "oestrogen levels fluctuate and gradually decline during perimenopause – a hormonal shift that can trigger changes in your cycle." So, to help you find the right perimenopause products for your needs, we also checked in with Dr Shazia Malik, obstetrician and gynaecologist. She explains that certain vitamins and minerals play key roles in supporting your body through this transition. "While many women get enough through diet, some may need a little extra support – especially when it comes to vit D and calcium," she says.

As your oestrogen levels shift, nourishing your body with the right nutrients can help you feel more like yourself and support your everyday health.¹ Alongside a balanced diet and lifestyle, vitamins and minerals can do more than fill nutritional gaps. They can help you build a daily ritual that supports your overall wellbeing through perimenopause, from gut health and sleep to mood and mind.

Think of this as the perfect time to stack up the essentials that work for you. Dr Malik explains: “B vitamins, like B6, can help reduce tiredness and fatigue, while vitamin C supports energy levels. Vitamin D steps in to help look after your bones and supports calcium absorption – something that becomes even more important during and after menopause, when declining oestrogen can reduce bone density and cause calcium loss from bones, even if blood calcium levels remain normal.”^1,2

If you’re unsure about your levels, a home vitamin blood test can give you a clearer picture to discuss with your doctor.

Ready to start stacking up your perimenopause support? Mix and match supps to suit your routine – or your favourite flavours and formats. Let’s get stuck in with some of our top picks to support your overall wellness (and why our experts approve).

“Perimenopause is the transition phase leading up to menopause, when your hormones start to shift and your body goes through a range of changes,” explains Dr Malik. Find your flow with key nutrients involved in hormonal regulation, such as vitamin B6. This essential B vitamin helps regulate hormone activity and supports the nervous system, supporting your overall wellness during perimenopause. You can find vitamin B6 on its own or as part of a B-complex supplement, where B vitamins work together to support overall wellbeing.^3-5

“Collagen levels can drop by up to 30% within the first five years of menopause,” says Heeral. “As the most abundant protein in the body, collagen naturally declines with age and one study found it continues to decrease by around 2.1% each postmenopausal year.”

Support your skin from within with key nutrients like vitamin C and zinc. Vitamin C supports normal collagen formation to help maintain skin structure, while zinc helps keep skin strong and supports healthy hair and nails. You’ll find them on their own or teamed up in targeted blends – an easy way to give your skin some love through this stage of life.

During menopause, your bones can lose strength fast – around 2% of bone density each year, and the drop in oestrogen can lead to an overall loss of about 10% of bone mineral density around and after menopause.⁶

“Calcium and vitamin D help reduce bone mineral loss in postmenopausal women and this support is achieved with a daily intake of at least 1,200mg of calcium and 20μg of vitamin D from all sources,” explains Heeral. “Both nutrients also support normal muscle function, which is particularly important as we age. Including these nutrients, alongside magnesium and protein, can help support healthy bones, joints and muscles.”^6,7

Support your focus during perimenopause with B vitamins, make these nutrients part of your routine to help keep your mind healthy. “B vitamins play a vital role in the body, each with its own standout benefit,” says Heeral “B6 helps regulate hormonal activity, while B12 supports normal psychological function.⁸ It’s best to get them through your diet – but if that’s not always easy, supplements can offer support once you’ve checked with your GP.”

“Around 69% of women⁹ experience sleep disturbances during menopause,” says Heeral. As hormone levels gradually change, this can affect the body in different ways – and it can feel different for everyone. From good sleep hygiene, such as avoiding electronic devices at least an hour before bed, to creating a peaceful sleep environment, there are a few things you can try to support your bedtime routine. That’s why gentle evening support can also be a helpful part of a calming wind-down routine.

Try starting your evening with soothing sleep gummies and valerian – a traditional herbal medicinal product used for the temporary relief of sleep disturbances and mild anxiety, based on traditional use only.^9-12

“Emerging research suggests that gut microbiome diversity may change during menopause,” shares Heeral. Show your microbiome some love by including friendly bacteria and fibre in your routine during perimenopause and beyond.^13-15

“During menopause, hormonal changes can influence stress levels and emotional balance, making supportive daily habits especially important,” explains Heeral. “Nutrients and traditional botanicals that help the body deal with stress. Try adding ashwagandha to your routine – a traditional herb used for centuries to help the body manage stress, support relaxation and emotional wellbeing."^16-18

Building a supplement stack that works for you can make a real difference through perimenopause – whether that’s supporting hormone balance, having mindful moments, supporting your energy or giving love to your gut microbiome. Everyone’s journey is different, so it’s about finding what helps you feel more like yourself again. If perimenopause symptoms are influencing your daily routine, it’s important to check in with a healthcare professional before diving in.^11,19

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.