As a registered nutritional therapist, I work with women across every stage of life. I know that perimenopause can be challenging or at worst, overwhelming. Diet, exercise and stress management are fundamental to how we manage symptoms. Additionally, a supplement designed specifically for this lifestage can be hugely helpful. The options are numerous. I’ve done the heavy lifting by sifting through the options to bring you my top recommendations.
What to Look For in a High-Quality Perimenopause Supplement
The perimenopause supplement industry can be overwhelming. There are so many products promising an easier, happier perimenopause/menopause. Is every product created equally? Of course, not – so, as a consumer, what should you be looking at?
Let’s talk quality – Many perimenopause and menopause supplements will include herbs and botanicals. The quality of these is key. Look for companies that use organic herbs and/or third party test their herbs for purity to avoid contaminants and heavy metals.
Why quantity matters too – A long list of a small amount of herbs may not be helpful even if it ticks lots of boxes for what you’ve been told you need. So, how much of each herb is used? Will that be useful? If in doubt, look for companies that offer a chat with a registered nutritional therapist.
Evidence-based is best – do the herbs or botanicals included have any studies behind them to support their use for this lifestage. This can help you decide what to go for.Look for the MTick® – it is the universal shopping symbol and certification for menopause-friendly products delivered by GenM. It is an acknowledged mark of credibility for menopause products, helping you to find trusted brands.
Why Targeted Support During Perimenopause Matters
Perimenopause typically starts in your 40s, sometimes earlier, and can last up to 10 years before menopause officially begins. Hormone fluctuations, particularly oestrogen and progesterone, can lead to a long list of symptoms which may include:
- Hot flushes and night sweats
- Anxiety and low mood
- Sleep disturbances
- Weight gain, especially around the middle
- Low libido
- Fatigue and brain fog
What to Avoid in Perimenopause Supplements
There are at least 34 recognised symptoms of perimenopause. Different supplements will support different symptoms – so what is it that you most want to focus on? For example, don’t take herbs like black cohosh or red clover if hot flushes and night sweats aren’t part of your peri/meno picture. Is sleep your biggest challenge? Or libido? Look for formulations that focus where you need help the most.
Can I take Perimenopause supplements with HRT?
Often yes, but there are exceptions so please always check. Not all herbs or botanicals are suitable for use with HRT. Sometimes, just waiting until your HRT is established (that is, you’ve been taking it for at least 3 months) before adding in a new supplement is a good idea.
Here are my top recommendations
The best formulas don’t just target one symptom, but offer comprehensive support with nutrients and botanicals for hormones, stress, brain, bones, mood, and inflammation.
1. Wild Nutrition Food-Grown® Perimenopause Complex
From £36
Why we love this product:
Crafted by women, for women, this formula deeply understands perimenopausal shifts. Its holistic, comprehensive blend with science-backed botanicals is M-Tick certified. It is designed to support multiple symptoms and concerns, simultaneously.The ingredients to highlight include:
The supplement features Safr’Inside™ Saffron, a patented extract standardized for safranal, which supports inner balance, mood stability, and a positive outlook during hormonal changes. It is combined with highly bioavailable Food-Grown® nutrients, including Vitamin B6 for regulating hormonal activity and combating fatigue, alongside Iron, Molybdenum, and Vitamin B5. Key minerals like Magnesium support the nervous system, while the adaptogenic herb Shatavari is included as a traditional female health tonic for hormonal and sexual wellbeing. Finally, N-Acetyl-L-Cysteine (NAC) acts as a precursor to glutathione, the body’s master antioxidant.
Reasons to buy:
- A comprehensive, holistic blend, formulated by women for women
- Features easily absorbed Food-Grown® nutrients
- Supports immune, nervous, cognitive, mental, and energy systems
- Contains an optimal 30mg dose of Safr’Inside™ Saffron (up to 10x more safranal).
- Versatile: can be taken alongside HRT
- Sustainably sourced, science-backed botanicals
- Packaged in plastic-free, vegan packaging
- Carries the MTick
- Includes a happiness money-back guarantee
Wild Nutrition offer a 50% discount for your first 3 months subscription, which is a great way to see if their supplements work for you.
2. Health & Her Perimenopause Multi-Nutrient
From £21.99
Why we love this product:
This high-street accessible formula targets the most common perimenopause symptoms including energy dips and hormonal imbalance. It includes 22 vitamins and minerals as well as ashwagandha, sage, wild yam and ginseng. Read about it, and look at the ingredients included and make the right choice for you!
Reasons to buy:
- Broad-spectrum symptom support
- Affordable and widely available
- Suitable for vegetarians and vegans
- Free access to the Health & Her Menopause App
3. Metagenics MegaMag® PeriMeno Tablets
From £29.99
Why we love this product:
This formula blends magnesium glycinate with herbal extracts like sage and rhodiola. Also includes the scientifically studied Ashwagandha, ashwagandha KSM-66. Designed to support women over the age of 40, as they move through their perimenopausal and menopausal years.Using your own due diligence, do check the list of ingredients. This formula does contain microcrystalline cellulose and stearic acid.
Reasons to buy:
- Comprehensive formula
- Vegan-friendly and non-GMO
- In tablet form – ideal if you don’t like capsules or powder blends
- Convenient once-daily format
4. A. Vogel Balance Perimenopause Powder
From £15.99
Why we love this product:
Unique to the other options here, this is in a powder form which is ideal if you don’t like swallowing capsules or tablets. Made without phytoestrogens or herbs, this is a minerals-only formulation with added vitamin D.
It includes zinc, calcium, magnesium, potassium as well as vitamin D. Designed to support a reduction in tiredness and fatigue, and support psychological function, testosterone levels and cognitive function. The formula also contains silicon dioxide, gum arabic as excipient and other commonly available forms of nutrients like magnesium carbonate and potassium citrate
Reasons to buy:
- Convenience – you add the daily sachet to milk or water
- Versatile – you can also add it to a smoothie
- Only contains minerals so you can add additional products to perimenopause supplement regimen
- Strawberry flavoured, for those who enjoy flavours
- Sugar-free – and uses sweeteners such as steviol, if this is what you prefer!
5. Paused Perimenopause All-in-One
From: £19.99
Why we love this product:
An “all-in-one” product that combines some vitamins and minerals alongside adaptogens and botanicals. Two capsules a day provide phytoestrogenic sage and red clover, as well as shatavari and ginseng. Carries the coveted M-tick. Great formula overall, and make sure to also check the label. This formula does contain ingredients such as silicon dioxide and magnesium stearate.
Reasons to buy:
- Non-GMO and vegan
- Includes sources of natural phytoestrogens
- A source of vitamin D
- Includes B6 and B12
- Ethically sourced botanicals
- UK-manufactured
6. Dr Vegan PeriMeno Friend
From £21.99
Why we love this product:
To a handful of vitamins and minerals, this formulation adds a number of botanicals and phytoestrogens including ashwagandha, dong quai, sage and 2000mg of red clover. Also includes seabuckthorn berry (omega 7). Includes scientifically-studied ingredients.
Reasons to buy:
- Fully compostable pouch
- Vegan formulation
- Zero additives
- Allergen-free
- A combination of nutrients and botanical extracts
- Subscribe and save available
Our overall winner:
Wild Nutrition Menopause Complex
Food-Grown® Perimenopause Complex
Overall, we highly recommend Wild Nutrition for the inclusion of two ethically-sourced botanicals Shatavari and Safr’Inside™, based on scientific review as well as customers 5* reviews. The free support for customers from a team of registered nutritional therapists gives this holistic formulation the edge over its competitors allowing women to benefit from personalised dietary, lifestyle and supplement advice.
Supports:
- Hormone regulation
- Normal mood
- Reduction of fatigue
- Nervous system support
- Bones and muscle support
- Cognitive health
- Immune support
References
- Jackson, P.A., Forster, J., Khan, J., et al (2021) Effects of saffron extract supplementation on mood, well-being, and response to a psychosocial stressor in healthy adults: A randomized, double-blind, parallel group, clinical trial’, Frontiers in Nutrition, 7, 606124.
- Siddiqui MJ et al. (2018) Saffron (Crocus sativus L.): As an Antidepressant. J Pharm Bioallied Sci;10(4):173-180.
- Gudise, VS. Dasari, MP. and Kuricheti, SSK.(2024) Efficacy and Safety of Shatavari Root Extract for the Management of Menopausal Symptoms: A Double-Blind, Multicenter, Randomized Controlled Trial. Cureus;16(4):e57879.
- Kolanu BR, et al (2020)Activities of Serum Magnesium and Thyroid Hormones in Pre-, Peri-, and Post-menopausal Women. Cureus;12(1):e6554.
