Let’s talk about perimenopause, the hormonal rollercoaster nobody buys a ticket for, but we all eventually ride.
This stage, which usually begins in your 40s (sometimes late 30s), is the body’s warm-up act before menopause. It’s like puberty in reverse: hot flashes, mood swings, surprise weight gain, sleep problems, and your once-reliable cycle going rogue. And here’s the kicker—many women don’t realize they’re in perimenopause until it’s been happening for years.
Perimenopause symptoms
Perimenopause is a hormonal change only this time, you’ve got responsibilities, deadlines, and no idea why you suddenly cried over a cereal ad. It’s the transitional phase before menopause, usually kicking in during your 40s (sometimes earlier), and it brings a mixed bag of symptoms that can feel… well, a little unhinged.
Your periods start acting unpredictable—too close together, too far apart, way heavier or barely there. Hot flashes? Oh yes. One minute you’re freezing, the next you’re melting like a candle in July. Mood swings show up uninvited, and anxiety or irritability becomes your sidekick. Sleep? Say goodbye to the good kind. And brain fog—don’t be surprised if you forget where you put your phone… while you’re on it.
You might also notice weight gain around the belly, decreased sex drive, dry skin, thinning hair, and boobs that hurt for no reason. It’s not all doom and gloom—your body’s just adjusting to fluctuating estrogen levels.
The key is knowing what’s happening, listening to your body, and getting the right support. You’re not losing your mind—you’re just hormonally multitasking like the champ you are.
Now, while there’s no magic pill that will make the symptoms disappear, the right can help smooth out the chaos.
Magnesium
Enter magnesium—a mineral that’s underrated. It supports over 300 enzymatic functions in the body and plays a major role in sleep regulation, muscle relaxation, and mood.
Women going through perimenopause often find their magnesium levels dipping, which can show up as insomnia, irritability, migraines, or just feeling “off.” Supplementing with magnesium (especially magnesium glycinate or citrate) can help improve sleep quality, reduce anxiety, and even ease period cramps that still randomly show up.
Pro tip: Take it before bed. Your body—and your overthinking brain—might finally get some rest.
Vitamin D
Unless you’re sunbathing like a lizard daily (and if you are, we salute you), chances are you’re not getting enough vitamin D—especially if you live in a cloudy or polluted area.
Vitamin D plays a crucial role in calcium absorption and bone health, and let’s face it, bone density isn’t exactly thriving as estrogen drops. Low vitamin D is also linked to mood disorders like depression, which can be sneakily intensified during perimenopause.
Supplementing with vitamin D3, paired with K2 for better absorption, can help keep your bones strong and your mood stable. Plus, it supports immunity—because who wants hot flashes and the flu?
Omega-3 fatty acids
Perimenopause doesn’t just mess with your periods—it can also take aim at your heart, your brain, and your joints.
Omega-3s, especially EPA and DHA found in fish oil, are inflammation-fighting fatty acids that support heart health, reduce joint pain, and may even help balance hormones.
Some studies show that omega-3s can help reduce the severity of hot flashes and night sweats, and they’re well-known for supporting brain health—something we could all use when the brain fog hits hard.
Not into fish oil burps? Try algae-based omega-3s for a plant-based option.
Calcium
With declining estrogen comes the risk of weaker bones and osteoporosis—and calcium is a key player in keeping your skeleton solid.
But here’s the twist: popping calcium pills alone isn’t enough. You need it in the right form and in the right company (vitamin D and magnesium).
Aim for calcium citrate, which is easier to absorb. And get some from food sources too—think leafy greens, almonds, tofu, and dairy if your stomach plays nice.
Don’t wait for a fracture to start caring about your bones. Prevention is always better.
B complex vitamins
Feeling like your battery is always at 5%? Struggling with mood swings that rival your teenage years? Blame the hormonal chaos—and consider bringing in the B squad.
B vitamins (especially B6, B9, and B12) help regulate energy, support brain function, and assist in neurotransmitter production. B6 in particular can help reduce irritability and mood swings by supporting serotonin and dopamine production.
A good quality B-complex supplement can help with fatigue, stress management, and even PMS-like symptoms that still tag along during perimenopause.
And no, three coffees a day is not an energy plan. Give your mitochondria something better.
Adaptogens (like Ashwagandha)
Okay, so these aren’t “vitamins” in the strict sense, but adaptogens are herbal superheroes worth mentioning.
Ashwagandha is known for reducing stress, supporting adrenal health, and improving sleep—all things perimenopausal women struggle with. It gently helps your body adapt (hence the name) to stress, which can be a game changer if anxiety is your new unwanted roommate.
Just check with your doctor if you’re on thyroid meds or antidepressants, since adaptogens can interact.
ProbioticsLast but definitely not least: probiotics. Because if your gut is unhappy, your hormones likely are too.
Your gut microbiome plays a sneaky role in hormone metabolism—especially estrogen. If your gut is off, estrogen can be poorly processed, leading to symptoms like bloating, mood swings, and even skin issues.
A high-quality probiotic (look for one with multiple strains and at least 10 billion CFUs) can help support digestion, immunity, and even vaginal health—which also goes through changes during perimenopause.
Bonus? A happy gut often means better sleep, clearer skin, and more stable moods. Basically, your gut is your hormonal backstage crew. Treat it well.
Supplements are just that—supplements, not magical cures. They work best when paired with lifestyle basics: a mostly whole-foods diet, regular movement, decent sleep, and managing stress (as much as humanly possible).
Before adding any new supplements, talk to your doctor—especially if you’re on medications or have health conditions. Personalized guidance beats guessing.
And if you’re standing in the supplement aisle feeling overwhelmed, start small. Even adding just magnesium and omega-3s can make a noticeable difference.
Perimenopause isn’t the end—it’s the shift
Perimenopause can feel like the world is moving under your feet. But with the right support—nutritional, emotional, and supplemental—you can feel more like you again.
So if your hormones are wilding out and you’re tired of Googling “Is this perimenopause or am I just cursed?”, know this: you’re not alone, and your body isn’t broken. It’s just shifting. Give it the nutrients it needs, and it’ll support you right back.