Supplements I’m Using to Support My Body During Perimenopause

Why I Started Using Supplements in Perimenopause

Perimenopause snuck up on me — and suddenly my body felt like it was running a system update I never approved.
Mood swings, sleep issues, brain fog, and fatigue became part of my daily life.
So I began researching and experimenting with natural ways to support my hormones and overall well-being — and supplements have become a game-changer.

⚠️ Reminder: Always check with your doctor or a functional medicine practitioner before starting any new supplement! I am not a doctor, I am simply a blonde chick that writes a blog.

1. Magnesium

Why I take it:
To calm my nervous system, reduce anxiety, and improve sleep.

Magnesium is a vital mineral that most women are deficient in — and it plays a huge role in managing stress, sleep quality, and even PMS-like symptoms.

I take it in the evening with herbal tea for a relaxing wind-down.

Read: How Magnesium Changed My Life

2. Ashwagandha

Why I take it:
To help regulate cortisol (stress hormone) and balance mood.

This adaptogenic herb helps the body adapt to stress, which is essential when estrogen and progesterone are fluctuating daily.

I take it in gummy form in the morning or early afternoon. This has helped me tremendously when it comes to my mood–I used to fly off the handle for the smallest thing and now I feel like “myself” again.

3. Evening Primrose Oil

Why I take it:
For hormonal balance and to reduce breast tenderness and skin issues.

Rich in gamma-linolenic acid (GLA), this oil supports inflammation regulation and can ease perimenopausal symptoms like hot flashes and hormonal acne.

4. Omega-3 Fish Oil (or Algal Oil)

Why I take it:
For brain health, heart support, and mood stability.

Omega-3s are crucial during perimenopause because they help reduce inflammation and support cognitive function — especially during those brain fog days.

I take mine in a liposomal form at night (I love Cymbiotika!)

If you’re plant-based, algal oil is a great alternative!

5. Vitamin D3 + K2

Why I take it:
To support bone health, immunity, and mood.

Vitamin D levels tend to drop in midlife, and that’s linked to low energy, mood swings, and bone density issues. I pair it with K2 for better absorption and heart health.

I also try to get 15–20 minutes of sun daily (every day). I honestly think I’m part lizard because I absolutely recharge in the sun.

6. DIM (Diindolylmethane)

Why I take it:
To support estrogen metabolism and detox excess hormones.

DIM is a compound found in cruciferous veggies like broccoli and Brussels sprouts. It helps your body process estrogen more efficiently — which is huge if you’re dealing with estrogen dominance.

I just started this one and am pleased with the results so far.

Start low and go slow — this one can be powerful.

7. Probiotic with Prebiotic Blend

Why I take it:
Gut health = hormone health.

A balanced gut microbiome helps with nutrient absorption and estrogen detox. I look for a probiotic that includes prebiotics (food for the good bacteria) and multiple strains.

I love Seed and I also have incorporated one Olipop a day as a little treat.

Bonus: Adaptogenic Herbal Blends

Some days I lean on tea blends or tinctures with calming herbs like:

Holy basil (Tulsi)
Lemon balm
Passionflower
Rhodiola (for energy)

These offer subtle but noticeable support when I’m feeling anxious, low energy, or overstimulated. They help after I travel, have a hard week at work, or have had a particularly vigorous workout day.

What I’ve Noticed Since Starting These

Fewer mood crashes
More stable energy throughout the day
Better sleep
Less hormonal bloating and brain fog

I keep telling myself that my body is doing exactly what it is supposed to do — perimenopause is a journey — but I feel more supported and in tune with my body than ever before.