When women reach the age around their 40s, most go through perimenopause — a natural phase that lasts about 4 years on average, wherein their ovaries gradually start making less and less hormones, finally leading to the menopause stage.
Menopause marks the end of the menstrual cycle and a woman's reproductive years, which occurs at the median age of 51 in the U.S. For a lot of women, perimenopause can be a wild ride, characterized by a flux of hormonal shifts and accompanied by symptoms such as mood changes, insomnia, headaches, hot flashes, vaginal dryness, and weight gain, to name a few. While women cannot escape perimenopause, there are some supplements which may help navigate through the transition.
In this review, we explore the best supplements of 2024 for promoting hormone balance during the perimenopause period.
Best perimenopause supplements: shortlist
- Bonafide — best perimenopause supplement for mood swings and irritability
- Happy Mammoth — best perimenopause supplement with scientifically backed ingredients
- Her Bodhi — best-personalized perimenopause supplement
- Routine — best probiotic supplement for perimenopause symptoms
- WelleCo — best perimenopause supplement with vitamins
- O Positiv — best perimenopause supplement with minimal ingredients
- Oweli — best multivitamins for perimenopause with a comprehensive blend
- Future Kind — best perimenopause supplement for collagen boost
- NuviaLab — best perimenopause supplement for hot flashes and night sweats
- Ora — best perimenopause supplement with adaptogens
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How we compiled the list of best perimenopause supplements?
Choosing the right supplement is personal, so we focused on a variety of factors to create a well-rounded list of best perimenopause supplements, assessing the following criteria:
| Active ingredients | Quality Standards | Customer Reviews | Price comparison |
| Formulated with ingredients with scientific evidence on benefits for perimenopause and/or hormonal balance | Certified third-party tested, GMP-compliant, and other quality testing procedures | High star rating with consistently positive user feedback | Price per serving comparable with similar products on the market |
- Active ingredients. We selected supplements containing scientifically backed active ingredients for perimenopausal symptoms and hormone regulation.
- Quality Standards. Our assessment focused on ingredients, manufacturing processes, and certifications, suggesting high quality of the supplements.
- Customer Reviews. We considered user product ratings to gauge real-world experiences and customer satisfaction with the supplements for perimenopause symptoms.
- Price comparison. We prioritized supplements offering a competitive price per serving, ensuring the most benefit for your budget without exceeding the cost of similar products on the market.
Top picks: best perimenopause supplements
A lot of women find perimenopause challenging, and often, it can negatively affect their daily lives. Here is a list of some of the best supplements for perimenopause available now in the market:
1. Bonafide — best perimenopause supplement for mood swings and irritability
Targeting mood swings, uneasiness, and irritability driven by hormonal fluctuations, Bonafide Serenol may help provide relief during premenstrual syndrome (PMS), perimenopause, and menopause. Serenol may also help manage bloating and curb cravings.
The thing that we liked the most about Bonafide Serenol is that it is clinically tested, like the rest of Bonafide’s products. Serenol’s key ingredients include pollen, chromium, and royal jelly.
As PMS and perimenopause share some symptoms and both of these conditions are hormone-driven, Serenol may also provide relief for PMS. An online reviewer expressed that her before and after menstrual pains have improved since her doctor recommended Bonafide Serenol to her.
Based on their online survey involving 290 customers that took Serenol, 77% felt PMS relief and 60% experienced reduced irritability and mood swings in 3 months. 87% recommended Serenol to their friends, showing a largely positive outlook on the product. Based on 224 customer reviews, it gained an overall rating of 3.9/5.0. Their website indicates that it is recommended by more than 4,100 doctors.
Bonafide suggests taking 2 tablets orally per day, with or without food, for at least 2 months. The product label states that relief may begin to be felt around 2-3 months, with lasting effects with continued use.
A single box costs $62, but you can save 25% or 32% if you opt for a monthly or quarterly plans, respectively.
2. Happy Mammoth — best perimenopause supplement with scientifically backed ingredients
Hormone Harmony by Happy Mammoth is a women’s health supplement formulated by doctors, nutritionists, and researchers. It may address hormonal imbalances that are related to transitioning into menopause.
This plant-based supplement contains 12 scientifically backed ingredients, including ashwagandha and maca root, to help reduce symptoms like bloating, mood swings, and fatigue.
Furthermore, the ingredients are free from GMOs, soy, and artificial sweeteners. According to the provider, Hormone Harmony is triple-tested for purity, quality, and potency.
The recommended serving size is 3 capsules per day. Each jar contains 72 capsules (24 servings).
Customers appreciate the supplement’s quality and value, rating it at 4.1/5 (out of 159 reviews) on Amazon. They find it smooth on their stomach, which makes them feel better overall. However, some customers have reported not getting a full month's worth and a lack of effectiveness. There are also mixed opinions on taste.
Hormone Harmony is priced at $69.99 per jar. However, the brand offers discounts for larger purchases.
3. Her Bodhi — best-personalized perimenopause supplement
If you’ve been struggling with energy slumps, mood swings, or slow metabolism, Her Bodhi Meno female health supplement might be exactly what you’re looking for.
The formula features natural ingredients, such as ashwagandha root, milk thistle seed, black cohosh root and stem, isoflavone, flax seed powder, and red clover flower extracts. Combined together they may support women’s health and help with menopausal transition.
Each bottle contains 60 capsules (30 servings) with a recommended serving of 2 capsules daily.
According to the provider, the product is GMO-free, hormone-free, and manufactured in a GMP-certified facility.
Her Bodhi Meno menopausal relief supplement has received positive feedback on the official website. The product has a 4-star rating based on the experiences of 52 reviewers. Customers report relief from menopausal symptoms like hot flashes, night sweats, and hormonal weight gain. Several users noted feeling rejuvenated and regaining control over their bodies, with improvements in both physical and emotional well-being.
Her Bodhi is priced at $49.50 for a one month supply. The brand also offers discounts up to 60% for bulk orders.
4. Routine — best probiotic supplement for perimenopause symptoms
If you are looking to improve your gut microbiome and overall gut health during perimenopause, Routine Prebiotic + Probiotic For Her may be a suitable option. Emerging evidence suggests that gut health and gut microbiome diversity may be associated with better mood in middle-aged women. Replenishing with probiotics may potentially help with perimenopausal symptoms and severity by supporting hormonal balance.
Each capsule contains 24 billion colony-forming units (CFU) of five probiotics strains: Bifidobacterium lactis (B420), Bifidobacterium lactis (HN019), Bifidobacterium lactis (BI04), Lactobacillus acidophilus (La-14), and Lactobacillus rhamnosus (HN001), as well as Ashwagandha and Chicory roots extracts.
Routine suggests taking one capsule daily as a dietary supplement. According to their website, women may experience improved gut health at week 2, balanced vaginal pH at week 4, reduced stress and anxiety at 2nd month, reinforced immune system at 3rd month, and boosted metabolism at 6th month of taking the product.
Additionally, fluctuations in estrogen levels during perimenopause can increase the risk of vaginal infections and cause altered vaginal pH levels. Probiotics may potentially play a role in the management of vulvovaginal health during this transition.
With an overall 4.5/5.0 rating from 574 reviews, many Routine Prebiotic + Probiotic For Her customers are satisfied with their experience for gut health and microbiome balance. One customer recounts not having results from other products, and this Routine product helped with her perimenopause symptoms.
Routine's 1-month supply bottle costs $39.95, and you can enjoy bigger discounts from different supply plans.
5. WelleCo — best perimenopause supplement with vitamins
Designed to support women through every stage of menopause, WelleCo The Goddess Elixir may provide relief from menopausal symptoms such as hot flushes, night sweats, mood imbalances, and decreased vitality.
This vegan-friendly supplement is formulated to nurture the body's natural regenerative process, promoting overall well-being and hormonal balance.
The Goddess Elixir features a blend of 16 premium ingredients, including red clover, chaste tree, Siberian ginseng, magnesium, and hops. These ingredients are chosen for their ability to support various aspects of the menopausal transition.
Red clover and vitex may assist with symptoms like hot flushes and night sweats, while Siberian ginseng and B vitamins can potentially boost energy levels and vitality. Last but not least, magnesium and hops may help maintain a healthy nervous system and mood balance.
Customers rate the product 4.6/5 based on 309 reviews, reporting significant improvements in their symptoms within a short period. For example, users have noted better sleep, reduced night sweats, and an overall sense of well-being after consistent use of the product.
WelleCo recommends taking two capsules daily, ideally with breakfast and plant-based fats such as avocado, nuts, or seeds for optimal absorption.
The product is free from GMOs, gluten, dairy, and sugar, making it suitable for those with dietary restrictions.
6. O Positiv — best perimenopause supplement with minimal ingredients
O Positiv MENO menopause supplement offers hormone-free relief from common menopause symptoms, providing a natural approach to managing this transitional phase.
Key benefits of MENO include potentially reducing hot flashes and night sweats, improving energy levels, and enhancing mental clarity.
The supplement is formulated with natural ingredients, such as vitamins D3 and B6, black cohosh, ashwagandha, and chasteberry.
Available in gummy or capsule form, the product appeals to various preferences. The capsules have no flavor, while the gummies taste like berry breeze.
O Positiv recommends taking two capsules of MENO daily or as directed by your healthcare professional.
According to the provider, MENO is vegan-friendly, gluten-free, non-GMO, cruelty-free, and tested for quality. However, the website doesn’t provide more information about the process.
With a rating of 4.8/5 out of 260 reviews, the product is appreciated by users looking for a safe, hormone-free alternative for perimenopause management.
O Positiv MENO menopause supplement starts from $42.99 for a one-time purchase.
7. Oweli — best perimenopause supplement with a comprehensive blend
Although generally marketed for brain, immune health and energy support, Oweli Adult Daily may provide more with its jampacked blend of multivitamins, minerals, and phytochemicals. With 35 total ingredients, Oweli lists the following potential health benefits on its website: nutrition, immunity, energy, wellness, vitality, weight management, and hormonal balance.
According to their website, with ingredients like zinc, selenium, magnesium, and vitamin D supporting the production of hormones like estrogen, Oweli may potentially provide support during the hormonal changes of perimenopause.
Nutrient deficiencies and certain lifestyle choices during perimenopause may raise the risk of various diseases that tend to manifest after menopause. Additionally, hormonal fluctuations can lead to various physical, metabolic, and emotional changes, and poor nutrition can jeopardize how the body manages symptoms and ailments.
One customer notes how Oweli Adult Daily has been a high-quality multivitamin for her, wherein she experienced improvements in her energy, performance, vitality, and overall well-being.
Oweli recommends taking 2 capsules daily and with a meal to help increase absorption. It is available for only $19.99 per bottle which has a month’s supply.
Signing up to their mailing list can also provide a 15% discount and free shipping, but if you sign up for their Insiders Program VIP subscription, you further get a lifetime 35% discount. According to the website, taking it consistently for at least 90 days may provide the best benefits.
8. Future Kind — best perimenopause supplement for collagen boost
Mood swings, irregular periods, and vaginal dryness are some of the main symptoms associated with lower estrogen levels during perimenopause. Women may also experience several cosmetic changes, such as skin wrinkling and hair thinning, and also become at risk for osteoporosis and obesity in the long term.
For these instances, Future Kind Vegan Collagen Booster Supplement may help provide support. Since collagen is an integral component of skin elasticity, it may help against wrinkling. Collagen has also been suggested to help promote hair growth in an animal study.
Collagen supplementation may increase bone mass density, potentially slowing down osteoporosis development. Animal research also suggests that boosting collagen may help ameliorate estrogen deficiency-induced obesity.
Future Kind's supplement is not directly collagen itself. It is made of a vegan formulation of 16 vitamins, minerals, proteins, and plant extracts that may help boost your body’s natural collagen production, including vitamins A and E, zinc, biotin, silica, grape seed, and amla extracts.
With a rating of 4.5/5 (based on 252 reviews), Future Kind vegan collagen booster supplement seems well-liked by their customers. One customer shared her experience with the product, expressing the positive difference she noticed on her skin and hair and adding that she would recommend it to anyone.
The company recommends taking 2 capsules daily (with or without food). A bottle of 30-day supply costs $29.99, and discounts are available on their website.
9. NuviaLab Meno — best perimenopause supplement for hot flashes and night sweats
With natural phytoestrogens as one of its main ingredients, NuviaLab Meno supplement is another food supplement which may also provide relief during perimenopause, menopause, or post-menopause. Phytoestrogens are plant compounds that can mimic the functions of estrogens in the body, hence it may used as a natural aid for symptoms related to estrogen deficiency in the perimenopausal years.
NuviaLab Meno is formulated with 9 main ingredients, including extracts of fenugreek seed, hops strobile, red clover leaf and flower, alfalfa herb, rhubarb root, vitamins D, E, and B6, as well as folic acid. As indicated on the product website, these ingredients may support regulating hormonal activity, help reduce hot flashes and irritability, counteract fatigue and tiredness, as well as alleviate difficulty in falling asleep.
Although NuviaLab Meno is relatively new, some customers’ comments are already published on their website, with a 5/5 rating in all 3 publicly available user feedback.
One of them states that NuviaLab Meno has been her lifesaver from her hot flushes; she recounts having multiple hot flushes in a day and how it rarely happens now.
NuviaLab also provided statistics on their website indicating that, from a non-disclosed survey of women, 100% believed that NuviaLab Meno has helped with hot flashes and night sweats, 98% believed that it helps stabilize mood and boost energy, and 91% believed that it reduced typical menopause symptoms.
NuviaLab Meno is available in different packages, wherein 1 bottle with 1-month supply costs $51.99. There are 60 capsules inside, and the suggested use is 2 capsules daily.
10. Ora — best perimenopause supplement with adaptogens
Ora Organic Hormonal Balance & Support Capsules may provide support by potentially helping stabilize energy levels, improve mood, and having a positive effect on PMS and menopause-related symptoms — all thanks to their blend of adaptogens.
Featuring ingredients such as ashwagandha and holy basil, these capsules may help with stress management and hormone balance.
The supplement also contains organic acerola cherry, which is known for its high vitamin C content and may support health.
Additionally, maca is included to potentially help with hot flashes. This ingredient has been taken by the native people of Peru for menstrual irregularities and fatigue for years.
The manufacturer recommends taking three capsules daily, with or without food. They can be taken all at once or spaced throughout the day, and consistent use is advised for the best results.
Ora Organic emphasizes transparency and quality control by testing all products at third-party accredited laboratories and publishing the results.
What’s more, the capsules are dairy-free, gluten-free, non-GMO, soy-free, and vegan.
With an overall rating of 4.6 stars from 442 reviews, many customers are satisfied with the product's ability to manage hormonal imbalances and related symptoms. Users have shared their positive experiences, noting improvements in skin health, mood stability, and regularity of menstrual cycles.
The supplement is available for $35.99 per bottle, which contains a 30-day supply. A subscription option is also offered at $28.79.
Comparison of the best perimenopause supplements
Here's a summary table that can further help you compare some important deciding factors, such as price, serving size, amount, quality standards, customer rating.
| Brand | Price (1 month supply) | Price per serving | Serving size per day | Units per pack | Quality standards | Customer rating |
| Bonafide | $62.00 | $2.07 | 2 tablets | 60 tablets | FDA-registered facility, cGMP-compliant, lab-tested, third-party tested | 3.9/5 (222 reviews) |
| Happy Mammoth | $69.99 | $2.92 | 3 capsules | 72 capsules | cGMP-compliant facility, triple-tested | 4.1/5 (149 reviews) |
| Her Bodhi | $49.50 | $1.65 | 2 capsules | 60 capsules | cGMP-compliant facility | 4.0 (52 reviews) |
| Routine | $39.95 | $1.33 | 1 capsule | 30 capsules | FDA-registered facility, GMP-compliant, Health Canada NPN certified | 4.5/5 (574 reviews) |
| WelleCo | $45.00 | $0.75 | 2 capsules | 60 capsules | Not available | 4.6/5 (309 reviews) |
| O Positiv | $42.99 | $1.43 | 2 capsules | 60 capsules | Not available | 4.8/5 (260 reviews) |
| Oweli | $19.99 | $0.67 | 2 capsules | 60 capsules | FDA-registered facility, cGMP-compliant, lab-tested | 5/5(5 reviews) |
| Future Kind+ | $29.99 | $1.00 | 2 capsules | 60 capsules | FDA-registered facility, GMP-compliant, third-party tested, and Certified B Corporation | 4.5/5 (252 reviews) |
| NuviaLab | $51.99 | $1.73 | 2 capsules | 60 capsules | Not available | 5/5 (3 reviews) |
| Ora | $35.99 | $1.20 | 3 capsules | 90 capsules | Third-party tested | 4.6/5 (442 reviews) |
How to choose the best perimenopause supplement?
Choosing the best perimenopause supplement requires a thorough and informed approach. It is important to consult your doctor or healthcare provider to assess your individual needs, medical history, and any current medications for safe and effective options.
Based on your healthcare provider’s recommendations, research the supplement's ingredients. Confirming the scientific backing for managing your specific symptoms from reliable sources like academic medical journals or government health websites may be helpful.
Additionally, choose a reputable brand, whose quality and transparency reflected in its products. Look for clear details on the dosage and ingredients. Make sure they underwent laboratory testing and are GMP-certified.
As a safety precaution, start with a lower dose and monitor your response. Supplements may take time to work and may rarely have side effects, so it is best to adjust the dosage gradually under your doctor's advice.
Managing perimenopause symptoms with targeted supplementation
Targeted supplementation can potentially be a valuable tool for managing perimenopause symptoms.
Here's how it may address specific concerns:
- Mood swings. Fluctuations in estrogen can impact the action of neurotransmitters, affecting mood. B-complex vitamins, particularly B6, may potentially promote emotional balance.
- Insomnia. Difficulty sleeping is a common complaint. Some evidence shows that options like magnesium and Ashwagandha may help promote relaxation and improve sleep quality.
- Cognitive changes. Some women experience memory lapses or "brain fog." Research suggests fish oil, rich in omega-3 fatty acids like DHA, may support cognitive function.
Remember, consulting a healthcare professional is crucial. They can tailor a supplement plan based on your specific concerns and medical history.
Can vitamins help relieve perimenopause symptoms?
While vitamins alone may not be a cure-all for perimenopause symptoms, some vitamins may play a supporting role in managing some perimenopause symptoms.
- Vitamin B6. Plays a crucial role in the action of neurotransmitters, the chemical messengers in your brain. Vitamin B6 supplementation may potentially help with lower mood.
- Vitamin D. Important for calcium absorption and bone metabolism. Bone mass density becomes lower 1-2 years before menopause, therefore, during perimenopause, Vitamin D supplementation may help lower the risk of osteoporosis in the future by potentially reducing bone loss.
- Vitamin E. Levels of free radicals (highly reactive, harmful molecules in the body) that rise with declining levels of estrogen can drive negative effects such as damaging the cells. Vitamin E may help scavenge these free radicals and has also been shown to be beneficial for hot flashes when taken cautiously.
As perimenopause usually manifests with more than one symptom, it may be a good idea to use a more comprehensive supplement for perimenopause symptom management. However, it depends on your individual needs.
Consulting a healthcare professional about perimenopause supplements
Consulting a healthcare professional before starting any perimenopause supplement regimen is very important. This ensures safety, particularly for individuals with other health conditions or taking medications prone to interactions.
Importantly, since perimenopause can manifest different symptoms in different individuals, personalized guidance based on individual health profiles can be offered by healthcare providers to maximize the effectiveness of supplements while minimizing potential risks.
Concluding recommendations for best perimenopause supplements
Perimenopause symptoms are influenced by changing hormone levels.
When considering the best perimenopause supplements, prioritize safety, efficacy, and individual needs. Consult with a healthcare professional to tailor supplementation to your specific symptoms and health profile.
Choose supplements from reputable brands known for quality and transparency. Consider options containing scientifically supported ingredients that target your specific symptoms. Start with lower doses and monitor your body's response.
Remember that supplements are part of a holistic approach to perimenopause management, which also includes lifestyle modifications and your doctor's guidance, paving the way for perimenopause journey with greater ease and well-being.
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FAQ
Can perimenopause supplements help with weight management?
Supplements for weight loss during perimenopause are not established, and clinical trials demonstrating effectiveness of supplements that advertise to aid weight loss are limited. Always consult with a healthcare professional to discuss the best option.
What is the best perimenopause supplement?
The best perimenopause supplement may depend on individual needs and the symptoms being experienced. For example, supplements containing phytoestrogens may help with hot flushes, or those with Ashwagandha may help with mood and insomnia. Consult with a healthcare professional to determine the most suitable option.
Are there any side effects associated with perimenopause supplements?
Supplement side effects depend on the actual ingredients. For some individuals, it may cause side effects such as stomach discomfort, headaches, or allergies. Interactions with medications are also possible. Consult with your doctor if starting a supplement regimen, especially if you have existing health conditions or are taking medications.
10 resources
- Nutrients. Depressive Symptoms in Middle-Aged and Elderly Women Are Associated with a Low Intake of Vitamin B6: A Cross-Sectional Study
- Cureus. Vitamin D Levels and Bone Mineral Density in Premenopausal Women Compared to Postmenopausal Women: A Multi-Centre Study From Pakistan.
- Journal of Midlife Health. The role of oxidative stress in menopause.
- Focus. Perimenopause and First-Onset Mood Disorders: A Closer Look.
- Clinal Obstetrics and Gynecology. Management of the Perimenopause.
- Nutrients. The Importance of Nutrition in Menopause and Perimenopause—A Review.
- European Review for Medical and Pharmacological Sciences. Effects of probiotics supplementation on the hormone and body mass index in perimenopausal and postmenopausal women using the standardized diet. A 5-week double-blind, placebo-controlled, and randomized clinical study.
- Maturitas. Could psychobiotics and fermented foods improve mood in middle-aged and older women?
- Diagnostics. Menopausal Changes in the Microbiome—A Review Focused on the Genitourinary Microbiome.
- Scientific Reports. VagiBIOM Lactobacillus suppository improves vaginal health index in perimenopausal women with bacterial vaginosis: a randomized control trial.
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