Navigating midlife changes can feel bewildering at times - particularly when symptoms show up unexpectedly or overlap in a way that feels hard to name.
Navigating midlife changes can feel bewildering at times — particularly when symptoms show up unexpectedly or overlap in a way that feels hard to name. Many of us are surprised by just how varied perimenopause symptoms can be. We may notice rising fatigue, changes in sleep, headaches, shifts in mood, body aches, skin changes or digestive discomfort. These experiences often build gradually, but they can have a profound impact on our daily lives.
Recognising what’s normal — and what our body may be asking for — is the first step towards feeling more supported. And while lifestyle foundations matter, many of us also find perimenopause supplements, including perimenopause vitamins and vegan perimenopause supplements designed to support energy, gut health, mood, sleep and bone strength deliver an additional layer of support.
What Is Perimenopause - And Why Does It Feel So Different for Every Woman?
Perimenopause is the transitional phase before menopause, and it can last anywhere from four to ten years. And because our hormones impact every single cell in our bodies, the list of symptoms is growing. It is why we now see so many searches for “what are the 34 symptoms of perimenopause” (researchers now think there are 48;)): the list is long. Not everyone experiences every symptom - but it is common to experience at least 7 and for those symptoms to evolve over time too.
The most common symptoms we see in our community include perimenopause tiredness and exhaustion, disrupted sleep, mood shifts, brain fog, irregular periods, headaches, joint stiffness, digestive changes, itchiness or perimenopausal pruritus, weight changes, temperature sensitivity and more. And although we focus a great deal on our sex hormones, it’s both the way they fluctuate and the way they impact the other 90+ hormones they interact with that create the impact.
Why Fatigue Is One of the Most Common Symptoms
If you’ve ever found yourself wondering, “does perimenopause make you tired?” you’re not alone. The hormonal ebb and flow of this life stage can influence sleep quality, blood sugar balance, inflammation, cortisol production and stress resilience. All of this contributes to perimenopause exhaustion, extreme fatigue, and a sense that your usual energy reserves simply aren’t available.
There are practices which can help - Dr Kat has incredibly helpful sleep programmes for example. In addition, supplements can do just that - supplement the other support protocols we put in place. Although many of us may reach for a multivitamin for perimenopause, our recommendation is to target more specifically. Look for natural magnesium supplements, B-vitamins, adaptogens with good science behind them and verifiable sources, and nutrients that help regulate energy production and nervous system balance.
Itchy Skin or Sensitivity? You’re Not Imagining It
Many of us are unaware that our skin can change in perimenopause too. Falling oestrogen can affect skin hydration, collagen and barrier function, leading to dryness and perimenopausal pruritus.
And one of the most persistent issues is itching - again we see many in our community actively searching for ‘how to stop perimenopause itching'. If this sounds familiar, help is at hand right here. Look to food with omega-rich food sources, and antioxidant properties, soothing botanicals with strong science to support efficacy and a simplified, skin-friendly routine.
How Supplements Can Help Support You Through Perimenopause
Interest in perimenopause supplements in the UK has grown rapidly, and for good reason: many of us want targeted, evidence-informed ways to feel more supported.
Effective formulations often combine vitamins, minerals, botanicals and probiotics to help with:
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Hormonal balance
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Energy production
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Cognitive clarity
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Gut health
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Bone and joint support
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Mood resilience
Many of us increasingly look for clean vitamins made in the UK too: supplements that are plant-based or vegan supplements, and organic vitamins, where possible too. However, with the established need comes the risk of suboptimal quality. Remember to always check the philosophy and origin story behind the brands you invest in. Mother nature has significant potential. But we need to be aware of the science too.
Herbal and Natural Approaches — From Ashwagandha to Magnesium
Herbal supplements for perimenopause can be particularly helpful for mood, sleep, stress support and temperature regulation. Many of us turn to perimenopause herbal supplements including Ashwagandha, red clover, sage, black cohosh and turmeric.
Ashwagandha — in particular — is widely searched (“where can you buy ashwagandha?”) and known for supporting emotional resilience, calm and restorative rest. Our advice? Work with the patented form whenever you can. Although this adaptogen has been used for generations in traditional medicine and has growing evidence to support its efficacy, knowing which part of the plant you’re getting and at what dosage is critical. MPOWDER only works with Ashwagandha KSM66.
Natural supplements for postmenopause and supplements for hormonal imbalance can also play an important role in maintaining wellbeing as hormone levels stabilise.
We always advise that you do your homework before introducing anything new and ensure you understand how long it is safe to incorporate a herbal or natural supplement into your routine.
It’s also important to recognise that nature packs a powerful punch. If you have an underlying health condition you should always check with your medical practitioner before introducing any herbal or ‘natural’ vitamin source into your routine.
Gut Health and the Midlife Connection
Digestive changes are common during perimenopause, making gut health supplements in the UK - including probiotics for health in GB and British supplements probiotics - increasingly popular. There is a strong link between gut health, mood, immunity and inflammation, making this an area many women choose to focus on.
Finding the Right Supplement for You
Just as there isn’t just one ‘perimenopause experience’, there isn’t one “best perimenopause supplement” either. Your needs are as unique as you. The supplement market has categories that reflect what we’re looking for most; but that doesn’t always mean they’re offering what we really need…or what really works. This is the list you get if you tap in the searches we’re doing in the early hours of the morning:
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Perimenopause multivitamins
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Supplements for tiredness
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Vitamins for mood swings and anxiety
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Supplements to balance hormones
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Best supplements for perimenopause weight gain
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Best vitamins for perimenopause UK
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Vegan multivitamins and supplements recommended for vegans
Our advice? Be wary of the ‘multivitamins’, they can often just be generic formulations rebadged for our lifestage. Be careful of brands preying on our insecurity about weight changes too. The best solution? Check out what people taking the formulations ‘really say’; reviews can help but the most valuable feedback is always from someone you know.
Tools, Tests and Resources That Can Help
In the last 5 years a number of really helpful self-assessment tests have become available that can help us answer the ‘am I in perimenopause’ question. We love the survey by The Menopause Centre - it’s developed by doctors and provides a summary that can be taken into your doctor’s appointment too. And there are some fabulous books out there too; our favourites (list a few with links out?)
Building Your Foundations: Lifestyle Matters
Supplements are designed to do just that: supplement all the other changes and protocols we may introduce balanced nutrition, including protein, good fats and fibre at each meal, strength training, restorative movement, stress regulation and good sleep hygiene.
Together, these pillars offer a comprehensive approach to feeling more grounded and well during the transition.
The Bottom Line
Perimenopause is a profound - and profoundly individual - life stage. But understanding what’s happening in your body and mind, and supporting yourself with high-quality, supplements with ingredients selected for potential seen in the lab and the real world can make a big difference to how we feel. Whether you’re exploring supplements for perimenopause, vitamins for perimenopause, or plant-based, hormone-supportive options, stay curious, monitor what you introduce and the impact it has on you. You deserve to feel well.
Disclaimer
These are personal reflections from the MPowder community and team. They are intended for informational purposes only and are not a substitute for professional medical advice. Always speak with a qualified healthcare provider before starting or changing any treatment or supplement regimen.
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