The Best Vitamins for Perimenopause

Feeling bombarded by menopause-branded vitamins promising to be your miracle cure?

You’re not alone.

With so many supplements on the market, it’s hard to know what’s truly beneficial and what’s just another case of “meno washing.”

Let’s be clear: no supplement can replace a nutrient-dense, balanced diet. 

But during perimenopause (a time of major hormonal changes) some key vitamins and minerals can support your energy, mood, bones, and sleep.

The trick is knowing what your body really needs and when a supplement might actually help.

In this guide, we’ll cover:

• The most important vitamins for perimenopause

  
  

• How to get them from real food

  
  

• When to consider supplements (and which ones I trust)

  
  

For a broader look at nutrition in this life stage, take a look at my blog 'Everything you need to know about the Menopause Diet'

How to Find the Best Vitamins for Perimenopause

Perimenopause is a transitional phase that can bring fatigue, brain fog, mood changes, and disrupted sleep.

While the supplement industry offers “quick fixes,” the real foundation is food—your body absorbs nutrients best from whole, unprocessed meals.

Supplements can offer targeted support, but only when used thoughtfully. Let’s look at what your body might truly benefit from right now.

Omega-3 Fatty Acids

Found in:

🐟 Salmon, sardines, mackerel

🌱 Chia seeds, flaxseeds, walnuts

Why you need them:

Omega-3s reduce inflammation, support heart and brain health, and have been shown to ease mood swings and even hot flashes.

Research by the University of Leeds has examined the links between diet and the onset of menopause in British women.

The study of over 14,000 women showed that high intake of healthy foods like oily fish were associated with a later onset of the menopause, while a high consumption of refined white pasta and rice was associated with an earlier start.

Pro Tip: If you're not a fan of fish, consider adding ground flaxseeds or chia seeds to your morning smoothie or oatmeal. A tablespoon of these seeds is packed with Omega-3s and can easily boost your intake.

If you are looking for a supplement, make sure it provides 500-1000 mg of combined EPA and DHA per day. Bare Biology Super Strength Omega 3 Fish Oil Capsules are an excellent choice.

Vitamin D and K2

Found in:

🌞 Sunlight (Vitamin D)

🐟 Fatty fish, egg yolks, fortified dairy (Vitamin D)

🧀 Cheese, natto, fermented foods (Vitamin K2)

Why you need them:

These two work in tandem to send calcium to your bones—especially important as falling estrogen levels increase your risk of bone loss and osteoporosis.

If you live in the UK (or don’t get much sun), you likely need a Vitamin D supplement, especially during the winter months.

Vitamin D is well-known for its role in bone health, but when paired with Vitamin K2, it becomes even more powerful.

Together, these two vitamins help direct calcium to where it’s needed most—your bones.

As estrogen levels drop during perimenopause, women are at greater risk for bone density loss and osteoporosis, making Vitamin D and K2 essential nutrients for maintaining strong, healthy bones.

Vitamin D can be synthesised in the skin through sun exposure, but many people, especially in colder climates, may not get enough and will require a vitamin D supplement.

Pro Tip: Pair Vitamin D and K2-rich foods with healthy fats to boost absorption. For example, try eating eggs with avocado or salmon with sautéed spinach for a meal that optimizes both vitamins’ benefits.

For a supplement, look at Better You's Vitamin D+K2 spray.

B-Complex Vitamins

Found in:

🥬 Leafy greens, legumes, eggs

🍳 Meat, dairy, fortified plant-based foods

Why you need them:

B-complex vitamins, including vitamin B6, vitamin B12 and folate, are essential for energy metabolism, mood regulation, and brain function—areas that can suffer during perimenopause.

These B vitamins support red blood cell formation and help combat the fatigue and brain fog often associated with hormonal changes.

They also play a role in mood stabilisation, as B6, in particular, is involved in serotonin production, the "feel-good" hormone.

Including foods like leafy greens, eggs, legumes, and whole grains ensures you’re getting adequate B-vitamins to support your energy levels and cognitive health.

A deficiency in B12 can lead to anemia and severe fatigue, especially as absorption can become less efficient with age.

To ensure adequate intake, focus on animal-based foods like meat, eggs, and dairy, or fortified plant-based products if you're following a vegetarian or vegan diet.

Pro Tip: Consider a B-complex supplement if you're experiencing chronic fatigue or have dietary restrictions that might limit your intake of these essential vitamins. Biocare's B-complex is a good choice.

Magnesium Glycinate

Found in:

🌿 Spinach, kale, pumpkin seeds

🥜 Almonds, cashews, whole grains

Magnesium plays an important role in regulating muscle function, supporting the nervous system, and promoting better sleep.

Magnesium glycinate is one of the most easily absorbed forms of magnesium and is particularly effective in helping you relax, making it a great option for women struggling with sleep disturbances or anxiety during perimenopause.

It can also alleviate muscle cramps and support bone health, as magnesium helps with calcium absorption and balance.

Many women are magnesium deficient, which can exacerbate symptoms like insomnia, anxiety, and even headaches.

Including magnesium-rich foods such as leafy greens (spinach, kale), nuts, seeds, and whole grains can help restore optimal levels.

Magnesium can also help manage symptoms like leg cramps and restless legs syndrome, which can interfere with sleep.

Pro Tip: For an extra magnesium boost, consider a daily magnesium glycinate supplement, which is gentle on the stomach and well-tolerated by most people.

Try Epsom salt baths to provide a relaxing way to absorb magnesium transdermally.

Collagen Support

Found in:

🍗 Bone broth, chicken skin, fish skin

🥚 Egg whites

🍓 Vitamin C-rich foods (for collagen synthesis)

Why you need it:

Collagen is a protein that gives structure to your skin, joints, and bones.

As estrogen declines during perimenopause, collagen production also drops—leading to changes in skin elasticity, joint stiffness, and even accelerated bone loss.

While the body naturally produces collagen, levels begin to decline in our 30s and fall more steeply during perimenopause.

Supporting your body’s ability to rebuild collagen can help maintain skin firmness, reduce joint pain, and protect connective tissue.

🧃 Your body needs vitamin C to make collagen, so pair collagen-rich foods or supplements with berries, citrus, or peppers to enhance absorption.

💊 Supplement suggestion: A high-quality collagen peptide powder can be helpful—my go-to is Ancient + Brave True Collagen.

📖 Want to dig deeper? Read my full blog: Should You Take Collagen During Menopause?

Consider Hormone Replacement Therapy (HRT) too

Hormone Replacement Therapy (HRT) is one of the most effective treatments for managing menopausal symptoms, particularly for women experiencing severe discomfort.

As estrogen and progesterone levels fluctuate and eventually decline, many women face hot flashes, night sweats, mood swings and bone density loss.

HRT works by replenishing these declining hormone levels, significantly alleviating symptoms and improving quality of life.

It can also help protect against long-term risks like osteoporosis and heart disease which can increase after menopause due to reduced estrogen.

While HRT is a well-studied and safe option for many women, it's not a "one-size-fits-all" solution. It's essential to work with a healthcare provider to find the best option for you.

For women who are healthy and experiencing moderate to severe menopausal symptoms, the benefits of HRT, such as improved sleep, mood, bone health and cardiovascular protection, can outweigh the risks.

HRT can work alongside a well-balanced diet and strategic use of supplements to provide comprehensive support during menopause.

It not only offers relief from menopause symptoms, but it also provides long-term benefits such as improved bone density and heart health.

Estrogen plays a key role in maintaining bone mass, and its decline during menopause increases the risk of osteoporosis. HRT can help prevent this, particularly when combined with other bone-supporting nutrients like Vitamin D and magnesium.

Further Support

Perimenopause doesn’t have to mean constant fatigue, brain fog, or mood swings.

Supporting your body with the best vitamins for perimenopause from whole foods, and supplementing only when needed, can make this transition far smoother.

You don’t need a menopause-branded vitamin gummy, tea, or chocolate to feel better. You need personalised, practical support.

What changes have you noticed in your body during perimenopause?

Have you tried incorporating any of these vitamins into your diet?

Share your thoughts and experiences in the comments below!

And If you’re looking for more guidance on managing your perimenopause symptoms through nutrition, make sure to sign up for my newsletter where I share tips, recipes and the latest research on menopause health.

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DISCLAIMER: This page does not provide medical advice; it is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Always seek professional medical advice on any of the topics covered on this page.