The Best Supplements for Perimenopause: A Practical Support Plan

Perimenopause is about far more than hot flashes and irregular periods. The hormone shifts that happen during this transition can affect the whole body, influencing muscle mass, sleep quality, cardiovascular health, and even cognitive function.

It can also be a stage when your wellness priorities start to change. Preserving muscle, sleeping well, and protecting heart health become increasingly important as you move through midlife and beyond.

To meet those evolving needs, mindbodygreen created its peri/menopause support bundle, which includes four targeted formulas designed to support different areas of women’s health. Here’s a closer look at each one.

Creatine to support muscle and strength*

Muscle health matters at every age, but it deserves even more attention after 40. Adults can lose about 3% to 8% of muscle mass each decade after age 30, and that decline can accelerate after menopause.

peri/menopause support

Strength training is essential, ideally at least two times per week, and a creatine supplement can help make those workouts more effective for your muscles.

A comprehensive review of creatine supplementation and women’s health1 found that supplementation may be helpful at every stage of life, especially for supporting strength, building muscle, and even reducing fat mass.* In turn, these body composition benefits may support long-term metabolic health, including blood sugar balance and weight management.

How to take it: mindbodygreen’s creatine with taurine+ pairs 5 grams of creatine monohydrate with 2 grams of taurine, an amino acid involved in cellular hydration and energy metabolism, in a convenient stick pack. Mix it with water and take it anytime during the day; many people prefer the morning or early afternoon, since creatine may also support mental energy.*

Omega-3s for heart and brain support*

Estrogen helps support several aspects of cardiovascular function, including healthy blood vessel function and cholesterol metabolism. As estrogen levels fluctuate during perimenopause and then decline after menopause, women may notice changes in cholesterol, triglycerides, and blood pressure. That makes it especially important to focus on heart-supportive habits, including omega-3 fats such as EPA and DHA.

These fats help maintain normal cardiovascular function and healthy inflammatory responses. DHA is also a key structural component of brain cells, which makes omega-3s valuable for cognitive health.*

Fatty fish such as salmon, sardines, mackerel, and herring are among the richest dietary sources of EPA and DHA. The American Heart Association recommends two servings of fish per week2, which is a helpful starting point for overall health. Still, consistently reaching higher daily amounts of these specific fats can be difficult through food alone.

Why supplement: omega-3 potency+ provides concentrated EPA and DHA, delivering 1,500 milligrams to help support cardiovascular and cognitive health.* This fish oil is made from 100% sustainably sourced, wild-caught, cold-water fish from the South Pacific.

Magnesium for better sleep and recovery*

Sleep problems are extremely common during this life stage. Research estimates that 16% to 47% of women experience sleep difficulties during perimenopause, and that number rises to 35% to 60% during menopause.

Hormonal changes can contribute to night sweats, frequent awakenings, and trouble falling or staying asleep. When quality rest is consistently lacking, it can affect everything from mood to energy levels.

That’s where magnesium may help. It supports nervous system regulation and interacts with gamma-aminobutyric acid, or GABA, a neurotransmitter involved in relaxation and sleep regulation. Some research also suggests magnesium supplementation may improve subjective sleep quality.*

Because many people don’t get enough magnesium from food alone, adding a supplement can be a useful step.

Why supplement: magnesium+ rest & recovery combines 230 milligrams of highly absorbable magnesium with 100% tart cherry powder, which also supports sleep. Mix the berry-flavored powder with water and drink it an hour or two before bed to help you wind down.*

A multivitamin for foundational nutrient support*

Multivitamins remain the most commonly used supplement3 for good reason. They provide a range of vitamins, minerals, and even plant antioxidants that help support daily nutritional needs. For example, multis that include a full B complex can support cellular energy.* Some also provide 100% or more of the daily value for vitamin D, which matters because low vitamin D can affect mood, sleep, and even blood sugar.

Why supplement: ultimate multivitamin+ combines a complete B-complex with vitamin D and longevity-focused ingredients, including glutathione and resveratrol, to help combat the oxidative stress that builds with age. It is designed to offer foundational nutritional support in one convenient daily formula.*

The bottom line

mindbodygreen’s peri/menopause support bundle brings together four targeted formulas designed to support muscle health, restorative sleep, cardiovascular function, and foundational nutrition.*

The support also extends beyond supplements. The bundle includes access to the peri/menopause+ course, with seven on-demand modules, about five hours of content in total, led by OB-GYNs Jaime Seeman, M.D., and Jila Senemar, M.D., FACOG, orthopedic surgeon Vonda Wright, M.D., and other women’s health experts.

The course is structured to help you better understand the changes happening in your body and feel more confident navigating this next chapter. If you’re ready to begin, learn more about the bundle here.