The 4 Supplements That Helped Me Through Perimenopause (And Why I Still Take Them)

From hot flashes and restless nights to brain fog and aching joints, perimenopause can feel overwhelming. These are the four supplements that became part of my daily routine—not because they promised miracles, but because they supported my body through a season of change.

When My Body Started Changing

For most of my life, I was the person who was always cold.

My hands and feet were almost never warm, and every year I was the first to pull out my winter coat while everyone else was still comfortable in a light jacket. Friends joked that I carried winter with me wherever I went.

Then something changed.

Instead of feeling cold, I started waking up in the middle of the night feeling unbearably hot. One moment I was reaching for another blanket, and the next I was throwing it off because I was suddenly sweating.

At first, I thought I was simply exhausted from work.

Then I noticed other changes.

I found myself holding my phone farther away just to read a message. When I took photos, the screen looked blurry, and I kept checking them afterward because I wasn't sure they were in focus anymore.

My body no longer felt familiar.

After entering early menopause, I realized these weren't isolated problems—they were all connected.

Instead of searching for a miracle cure, I started learning how to support my body one step at a time. That's how supplements gradually became part of my daily routine.

Not all at once.

One by one.

Understanding Perimenopause

Perimenopause is the transition leading up to menopause, when estrogen and progesterone begin to fluctuate before eventually declining.

These hormonal changes can affect almost every part of the body, including:

• Hot flashes and night sweats
• Poor sleep
• Mood changes
• Brain fog
• Joint and muscle discomfort
• Weight gain
• Bone health

For some women, hormone replacement therapy (HRT) is the right choice. Others manage their symptoms with lifestyle changes and nutritional support, while many benefit from a combination of both.

Although supplements cannot stop menopause, they may help support your body during this transition when combined with a balanced diet, regular exercise, and quality sleep.

These are the four supplements that have made the biggest difference for me.

1. Vitamin D3 + K2 — Supporting Strong Bones and Overall Health

One lesson I learned during perimenopause is that bone health deserves attention long before osteoporosis becomes a concern.

As estrogen levels decline, women naturally lose bone density more quickly. Vitamin D helps the body absorb calcium, while vitamin K2 helps guide that calcium into bones instead of soft tissues.

Because I spend many hours indoors and always wear sunscreen outdoors, adding vitamin D felt like a sensible choice rather than waiting until a deficiency appeared.

Many women over 40 have low vitamin D levels without realizing it.

Adequate vitamin D may support:

• Bone strength
• Muscle function
• Immune health
• Mood regulation

How I take it

• 2,000 IU Vitamin D3 daily
• Together with Vitamin K2
• With breakfast or lunch containing healthy fats

2. Magnesium Glycinate — My Evening Essential

If I had to keep only one supplement from this list, magnesium would probably be it.

During my recovery from frozen shoulder, I noticed something unexpected.

Even when I was exhausted, my body never truly relaxed.

I could fall asleep, but I often woke several times during the night feeling tense and restless.

Adding magnesium glycinate became part of my evening routine. It wasn't an overnight transformation, but after a few weeks I noticed I was sleeping more deeply and waking up feeling calmer.

Magnesium supports hundreds of processes in the body, including muscle relaxation and normal nervous system function.

For many women, that's especially valuable during perimenopause.

How I take it

• 300–400 mg about an hour before bed
• Together with my evening wind-down routine

3.Omega-3 — Supporting My Joints, Brain and Heart

I originally started taking omega-3 for a reason that had nothing to do with menopause.

After developing frozen shoulder in both shoulders, I relied on anti-inflammatory medication for quite some time. Eventually, the side effects made long-term use difficult, so I began looking for other ways to support my body.

Omega-3 became part of that plan.

Although it didn't replace medical treatment, I wanted the additional anti-inflammatory support it may provide.

Research also suggests omega-3 fatty acids may help support heart health, cognitive function, and overall wellbeing during midlife.

After several weeks, I noticed another unexpected benefit.

The persistent brain fog I'd been struggling with slowly began to improve.

How I take it

• Choose a high-quality fish oil with EPA and DHA
• Take it with meals for better absorption
• Look for third-party tested brands whenever possible

4. Vitamin B Complex — Supporting Energy During Hormonal Changes

After I entered early menopause, my doctor recommended hormone replacement therapy (HRT) to help manage my symptoms.

While learning more about HRT, I discovered that maintaining adequate B vitamins is important for energy production and healthy nervous system function.

That was when I decided to add a quality B-complex to my routine.

I didn't suddenly feel twenty years younger.

But over time, I noticed my energy became steadier throughout the day instead of crashing every afternoon.

B vitamins also play important roles in:

• Energy metabolism
• Brain function
• Red blood cell production
• Nervous system health

How I take it

• Every morning with breakfast
• A methylated B-complex when possible

What I Also Take Every Day

Besides these four supplements, I also take a daily multivitamin and a probiotic.

When I realized I was holding my phone farther away just to read a message, I knew my eyes were changing too. That's when I started taking lutein. I don't expect it to reverse presbyopia, but I see it as another way of supporting healthy aging.

They aren't targeted at one specific symptom, but they help fill nutritional gaps and support my overall health.

As the years went by, my supplement box slowly became fuller.

Not because I was chasing the latest wellness trend, but because each supplement entered my routine for a different reason.

One solved a problem with sleep.

Another supported my bones.

Another helped me recover during a difficult period of shoulder pain.

They became part of a bigger picture rather than a quick fix.

To keep things simple and avoid taking everything at once, I divide them between morning and evening.

Morning is for Vitamin D, B-complex, my multivitamin and probiotic.

Evening is for magnesium and omega-3 with dinner.

That routine has become second nature.

Supplement Comparison: At a Glance

What Didn't Work for Me

Not every supplement lived up to the promises I read online.

Here are a few that simply weren't right for me.

Collagen Peptides

I took collagen consistently for several months hoping it would improve my joint discomfort.

Personally, I didn't notice any meaningful difference.

Some people report benefits, but my experience was different.

Black Cohosh

This herb is often recommended for hot flashes.

Unfortunately, it upset my stomach and didn't reduce my symptoms.

Soy Isoflavones

I was curious because they're frequently described as natural plant estrogens.

For me, however, they caused bloating without improving my night sweats.

That experience reminded me that there is no universal supplement that works for every woman.

How to Start Spplement Support Safely

How I Chose My Supplements

One thing I learned is that supplements work best when they're part of an overall healthy lifestyle—not a replacement for it.

If you're considering adding supplements, here's what I'd recommend.

• Start with blood tests whenever possible, especially Vitamin D and Vitamin B12.
• Introduce only one new supplement at a time.
• Give your body several weeks before deciding whether it's helping.
• Choose reputable brands that use third-party testing.
• Discuss any supplements with your healthcare provider, especially if you're taking prescription medications.

Small, consistent changes usually make a bigger difference than trying everything at once.

Continue Your Journey

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Sage Journey's Note

Looking back, I wish I had understood these changes sooner. I spent too much time searching for a single solution, when what I really needed was patience and consistency. These four supplements didn't change my life overnight, but they became part of a routine that helped me feel more like myself again.

If there's one thing I've learned through perimenopause, it's that healthy aging isn't about finding the perfect product. It's about listening to your body, making small choices every day, and giving yourself grace through each stage of life. I hope sharing my journey helps you feel a little more confident as you discover what works best for you.

Frequently Asked Questions

Q. Can I take all of these supplements together?

In many cases, yes. However, it's generally best to introduce new supplements gradually so you can see how your body responds. If you take prescription medications or have existing health conditions, speak with your healthcare provider first. 

Q. Can supplements replace hormone replacement therapy (HRT)?

Not necessarily.

Some women find enough relief through lifestyle changes and nutritional support, while others benefit from HRT, or a combination of both. The right approach depends on your symptoms, medical history, and personal preferences.

Q. How long does it take to notice a difference?

It varies.

Some people notice improvements in sleep within a few weeks of taking magnesium, while Vitamin D and omega-3 often take longer because they support longer-term nutritional needs.

Consistency is more important than expecting immediate results.

Q. What foods support perimenopause?

A balanced diet is still the foundation.

Aim to include leafy greens, oily fish, nuts, seeds, beans, fermented foods, and plenty of protein. Supplements should complement a healthy diet—not replace it.

Medical Disclaimer

This article is intended for general educational purposes only and should not be considered medical advice. Always consult your physician or another qualified healthcare professional before starting any supplement, especially if you are pregnant, breastfeeding, taking prescription medications, or managing a medical condition. Individual responses to supplements vary.