Supplements for Women in Perimenopause and Menopause

Jul 17

Navigating the hormonal changes of perimenopause and menopause can be challenging, but the right supplements can support your body and alleviate many common symptoms. Here are evidence-based recommendations:

1. Magnesium

Magnesium is a versatile mineral that supports mood regulation, promotes relaxation, optimizes sleep cycles, and aids muscle relaxation. It also improves gastrointestinal motility and promotes bone health.

Dosage: Magnesium L-threonate 432mg daily.

2. Omega-3 Fatty Acids

Omega-3s have anti-inflammatory properties that benefit heart, brain, and overall health. They can improve cholesterol levels, reduce the risk of heart disease, and decrease the severity of hot flashes and night sweats. Omega-3s may also enhance memory, cognitive function, and mood.

Dosage: 1,200 mg EPA and 600 mg DHA daily.

3. Creatine

Creatine helps preserve muscle mass and strength, which naturally decline with age and hormonal shifts. Creatine also supports brain health, improves energy production, and may help combat fatigue and mood changes often seen during this transition. When combined with resistance training, creatine will help improve body composition, insulin sensitivity and bone density.

Dosage: 5g/day.

4. Vitamin D3 + Vitamin K2

Vitamin D plays a critical role in calcium absorption for bone health, supports immune function, reduces the risk of depression, and aids hormone regulation. It’s a cornerstone for both physical and emotional health during this transition. Vitamin K2 works synergistically with Vitamin D to maintain bone density and prevent osteoporosis by directing calcium to the bones. It also reduces the risk of arterial calcification, promoting cardiovascular health.

Vitamin D3 Dosage: 2,000 - 5,000 IU daily with food.
Vitamin K2 Dosage: 120 mcg daily.

5. Turmeric (Curcumin)

Turmeric’s active compound, curcumin, provides potent anti-inflammatory and antioxidant effects. It reduces joint pain, muscle aches, and systemic inflammation while supporting hormonal balance and brain health. Turmeric may also help alleviate hot flashes and fatigue.

Dosage: 500–1,500 mg daily.

6. Fiber

Fiber is essential during perimenopause and menopause, supporting hormone balance, gut health, and metabolic function. It helps regulate estrogen levels by binding excess hormones in the digestive tract, promoting their elimination and reducing the risk of breast cancer. Fiber also stabilizes blood sugar, reduces cholesterol, and supports a healthy gut microbiome—all of which are crucial as hormonal shifts increase the risk of weight gain, insulin resistance, and inflammation. Additionally, fiber promotes satiety and regularity, helping women feel more energized and balanced during this transition.

Dosage: 25-30g/day ideally from from whole foods like vegetables, fruits, legumes, whole grains, nuts, and seeds.

Learn more about the role of diet in perimenopause here.

Choosing High-Quality Supplements

When selecting supplements, ensure they are third-party tested for purity, potency, and uniformity to guarantee safety and effectiveness. Samskara has partnered with FullScript to offer high-quality supplements at reduced prices to our community members.

By integrating these targeted supplements into your routine and consulting with your healthcare provider, you can better support your body during this transformative phase and achieve greater balance and well-being.

Medical Disclaimer

Yes, I’m a women’s health physician, but I am not currently evaluating you in person, do not have your full medical history, and am unable to comprehensively provide adequate medical decision-making on an individual basis. As such, the information I have shared in this document is for educational purposes only and does not replace medical advice from your personal health care provider.