The Essential Guide to Perimenopause vitamins and supplementation: What Works, What Doesn’t, and Why More Isn’t Always Better
Perimenopause is a time of transformation. Your body is recalibrating, shifting, adapting. And with that, its nutritional needs evolve too. While there’s no single ‘magic bullet’ (despite what some brands in the supplement industry may claim), there are vitamins, minerals, and botanicals that have been shown to support the unique challenges of this life stage. The key is balance—providing your body with what it needs, without overloading it with what it doesn’t.
The Power Players: The best perimenopause vitamins and minerals to take to boost your body and alleviate symptoms.
Magnesium – Known as ‘nature’s relaxant,’ magnesium supports everything from sleep quality to stress response, helping to regulate cortisol levels and calm the nervous system.
Vitamin D – Often overlooked, vitamin D plays a crucial role in bone health, immune support, and mood regulation. Deficiency is common, so supplementation is often necessary - particularly in the winter months.
B Vitamins (B6, B12 & Folate) – These are the unsung heroes of energy production and hormone balance, playing a critical role in managing fatigue, brain fog, and mood swings.
Omega-3 Fatty Acids – Found in sources like flaxseeds and oily fish, omega-3s support brain function, inflammation control, and heart health.
Iron – With fluctuating cycles and potential heavy periods, iron levels can drop during perimenopause, leading to fatigue and brain fog. If you’re always tired, do talk to your doctor and get your levels professionally evaluated.
Mother nature knows: the botanicals that make a real difference
Getting your vitamins and minerals from wholefoods is always better for our bodies. Which is why our focus is always on the botanicals that offer the vitamins we need in perimenopause as well as potent actives that can further support our bodies and minds.
Moringa: The Nutrient-Dense Powerhouse
Moringa is one of the most nutrient-rich plants on the planet, loaded with vitamins A, C, and E, as well as iron and calcium. Research suggests it helps stabilise blood sugar levels, supports hormonal balance, and provides anti-inflammatory benefits—essential for navigating the hormonal shifts of perimenopause.
Cacao: The Mood-Boosting Superfood
Raw cacao isn’t just a treat—it’s a functional food packed with magnesium, iron, and flavonoids that promote circulation and support heart health. More importantly, it contains phenylethylamine (PEA) and serotonin precursors that can elevate mood and reduce anxiety, making it a valuable ally for emotional well-being. Not all cacao is equal. It’s critical to also know how it has been treated before it reaches you. We only work with un-dutched cacao in our formulations, ensuring that you get the maximum nutritional benefits.
Flaxseeds: Nature’s Phytoestrogen Support
Flaxseeds are rich in lignans, which have a mild oestrogenic effect—helping to balance hormones naturally. They’re also a fantastic source of fibre and omega-3 fatty acids, supporting gut health and reducing inflammation, both of which play a critical role in hormonal stability. You’ll find golden flaxseeds, blended synergistically in therapeutic dosage levels in Peri-Boost.
Moldavian Dragonhead: The Adaptogenic Secret
A lesser-known botanical with potent adaptogenic properties, Moldavian Dragonhead is rich in polyphenols that help combat oxidative stress, support adrenal function, and regulate mood. It has been used traditionally to enhance resilience and energy, but recent research also points to its collagen-stimulating properties - with Dracobelle Nu, an organic extract from Moldavian Dragonhead showing impact on skin elasticity and moisture in clinical trials. It’s why so many in our community report big changes to their skin when taking Peri-Boost regularly.
Respecting Mother Nature: Why More Isn’t Always Better
We live in a world of excess. More supplements, more superfoods, more promises of ‘instant results.’ But the truth is, your body thrives on balance—not overload. Just as taking too little of a nutrient can be harmful, so can taking too much. Overloading on certain vitamins, minerals, or botanicals can create new imbalances and unintended stress on the body.
It’s why our foundational blends were created. We’ve done the research. We’ve selected each ingredient in Peri-Boost based on independent research and herbal synergy. A daily scoop contains everything you need. We’ve undertaken community product impact studies too. And, as critical, nothing you don’t.
The real secret with every intervention you try? Listening in. Understanding what your body truly needs and choosing quality over quantity. Perimenopause supplements should complement a nutrient-dense diet, not replace it. And every botanical we use should be approached with respect—for its potency, for its origins, and for the wisdom it brings.
Perimenopause is a journey, not a quick fix. The key with perimenopause vitamins is to nourish, not flood. To support, not overwhelm. And above all, to trust that your body, when given the right tools, knows exactly what to do.
Further reading:
Signs of perimenopause: How to tell
Anxious, exhausted and struggling to focus?
Want to know more? We offer FREE 1:1 calls with our Health Concierge team - no obligations, no hard sell, just lived experience advice whenever you need it. BOOK NOW
Share Twitter Facebook Pinterest
