Perimenopause Supplements: What May Help
Supplements that may help perimenopause include black cohosh (hot flashes), magnesium (sleep, mood), vitamin D (bone, mood), omega-3s (mood, joints), and phytoestrogens (mild symptom relief). Evidence varies; they work best for mild symptoms.
Supplements with some evidence
These may help mild symptoms but are not substitutes for hormone therapy in severe cases.
- Black cohosh: may reduce hot flashes for some women.
- Magnesium: supports sleep, mood, and muscle relaxation.
- Vitamin D: important for bone health as estrogen falls.
- Omega-3 fatty acids: support mood and joint health.
Know what your body needs, every day
PhaseBloom turns your cycle into a day-by-day plan for how to eat, move, rest, and care for your skin, so you stop guessing and start working with your hormones.
Know what your body needs, every day
PhaseBloom turns your cycle into a day-by-day plan for how to eat, move, rest, and care for your skin, so you stop guessing and start working with your hormones.
Frequently asked questions
Do perimenopause supplements really work?
Evidence is mixed. Black cohosh and phytoestrogens may help mild hot flashes. Magnesium and omega-3s support overall well-being. For moderate to severe symptoms, hormone therapy is more effective.
Is it safe to take black cohosh?
Short-term use appears safe for most women. Rarely, liver concerns have been reported. Discuss with your doctor, especially if you have liver issues or take other medications.