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Can Vitamins Help with Perimenopause Symptoms?

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Do Perimenopause Supplements Work? 

Perimenopause symptoms can be challenging. Between the mood swings, night sweats, weight changes, and brain fog, you’re probably desperate for relief and hormone therapy isn’t recommended for most perimenopausal women. 

Many turn to perimenopause supplements to ease these symptoms and restore balance. But do they actually work? 

In this guide, we’ll break down the most talked-about vitamins, minerals, and herbal supplements for perimenopause. Plus, we’ll help you figure out which nutrients or supplements might be worth trying, which to avoid, and how to choose products that are safe and effective.

If you’re looking for natural ways to support your body through perimenopause, this is the place to start.

Common Perimenopause Symptoms

Perimenopause is the transitional phase leading up to menopause when estrogen and progesterone levels start to fluctuate, causing period changes and a variety of symptoms. This stage typically begins between the ages of 40 and 44, but can start earlier, and it can last anywhere from a few years to a decade. 

Common symptoms include irregular menstrual periods, hot flashes, sleep disturbances, weight gain (particularly around the abdomen), skin changes, and joint pain. Many women also experience mood swings, increased anxiety, irritability, and brain fog. Because symptoms vary widely from person to person, it’s essential to talk to an OB-GYN if you notice these changes and want guidance on managing them.

How Supplements Can Help You Through Perimenopause

While supplements and vitamins aren’t a substitute for the guidance of a healthcare professional, there’s evidence that targeted nutrients can help bridge gaps and provide some symptom relief. 

For example, a 2024 meta-analysis of plant-based supplements found some positive effects in the use of soy and red clover, which are rich in isoflavones (natural compounds that mimic estrogen). Overall, the study found that these supplements can indeed help with symptoms like hot flashes, sleep disturbances, anxiety, and physical discomfort associated with menopause.

However, we still need more research to fully understand the efficacy of these supplements. Below are the nutrients and supplements that have shown promising results for symptom relief.

Phytoestrogens & Botanicals

Herbal and plant-based options like flaxseed, soy isoflavones, red clover, and black cohosh offer phytoestrogens that mimic mild estrogen activity.

  • Flaxseed: Also known as linseed, it’s rich in lignans, a type of polyphenol found in plants that’s often lauded for its antioxidant properties. In one small study, women who took flaxseed for three consecutive months experienced a significant reduction in menopausal symptoms, including hot flashes. 
  • Red Clover: A plant that contains isoflavones, that’s been shown to have a moderate effect on vasomotor symptoms.
  • Adaptogens: A class of herbs and roots that show promising effects on stress, fatigue and anxiety. Examples include ashwagandha, sage, and ginseng.

Vitamins & Minerals

Menopause affects everything from your bones to your cognitive abilities, so there are a variety of nutrients you may benefit from taking. 

  • Vitamin D & Calcium: Support bone health; take together and check levels to avoid imbalance.
  • Magnesium: Improves sleep, mood, and stress relief; best in glycinate or citrate form.
  • B-Complex: B vitamins can help boost energy, mood, and cognitive function, with B6 easing irritability.
  • Vitamin C: Antioxidant that protects skin, blood vessels, and collagen.
  • Zinc & Iodine: Zinc supports immunity and skin health; iodine promotes thyroid health.
  • Iron: Replenishes iron lost from heavy bleeding to fight fatigue (under the guidance of a healthcare provider).
  • Vitamin E: Antioxidant that may mildly reduce hot flashes, though evidence is limited.

While the above are helpful, if you’re symptoms are severe, you should speak with your Genesis provider.

Omega‑3 Fatty Acids & Others

We already know that Omega-3s can help with heart health, but there’s evidence that they may also positively affect depressive disorders, though more research is needed. Hormonal fluctuations during the menopause transition can impact your mood, with 4 in 10 women reporting symptoms similar to Premenstrual Syndrome (PMS).

DHEA, or dehydroepiandrosterone, a hormone produced primarily in the adrenal glands, may provide relief for mild vaginal dryness and low libido. However, more research on safety and efficacy is necessary. 

How to Choose Supplements for Perimenopause

Not all supplements are made equal, and since the supplement market is largely unregulated (which means standards are not as rigorous as with prescribed or OTC medications), you should take the following precautions:

  • Quality control: Opt for USP– or NSF-certified supplements to avoid ineffective or contaminated products.
  • Dosage matters: More isn’t always better, so play close attention to the recommended dosage. For example, black cohosh can impact liver enzymes, and others can negatively interact with medications.
  • Medication interactions: Be cautious when combining medications with herbal vitamins, and consult your healthcare provider before starting or stopping any new regimen.
  • Underlying conditions: Heavy bleeding, thyroid problems, or mood disorders warrant professional evaluation before adding supplements.

Start supplements one at a time. Give each about 4–8 weeks before evaluating; sudden combinations can obscure effectiveness or cause side effects. The most important thing is to speak with your Genesis provider before taking any medication or vitamin. 

Lifestyle Changes

Supplements are most effective when used in conjunction with a supportive lifestyle routine. Engage in at least 30 minutes of physical activity 2-3 times per week and aim for eight hours of quality sleep each night. Focus on reducing stress and track your symptoms so you can speak with your Genesis provider if they worsen over time. 

We also recommend regular blood work (iron, vitamin D, thyroid, hormones) to help you discern any nutrient deficiencies that may exacerbate your symptoms (DYK that more than one-third of women are iron deficient?)

Finding a Perimenopause Doctor in Phoenix, AZ

Supplements may be helpful, but they aren’t magic bullets, and they’re definitely not a substitute for personalized medical care. When chosen thoughtfully and paired with expert guidance, perimenopause supplements can complement a holistic approach to managing your symptoms. But it’s essential to start slow, track your progress, and stay connected with a healthcare provider who understands the nuances of this transition.

At Genesis, our providers specialize in perimenopause support and can help you build a plan tailored to your unique needs.  Schedule an appointment with a Genesis OB/GYN provider today to get the guidance, care, and confidence you deserve on your perimenopause journey.