15 of the best perimenopause supplements, vitamins, drugs, hormones, and foods

Looking for relief from hot flashes, night sweats, insomnia, and other perimenopause symptoms? I’m tackling perimenopause like a boss and have learned a few things along the way.

  • Hot flashes and sleep problems
  • Mood changes
  • Forgetfulness
  • Vaginal dryness
  • Bladder problems
  • Decreasing fertility
  • Loss of bone density
  • Changing cholesterol levels

My midlife health goals?

To maximize energy, stay happy and positive-minded, and generally feel good during this demanding and exciting time of life — you know, kids, career, dreams and goals, great husband, etc. I also want to keep my metabolism going and get as much quality sleep as possible. Thankfully, I’ve found the right combination of supplements, vitamins, and hormone replacement therapy that works well for me.

Twice a week: the Estradiol patch

On Mondays and Fridays, I apply a small estrogen sticker to my hip — the product is called Estradiol Transdermal System. My hormone specialist prescribed it to me as part of my hormone replacement therapy (HRT).

Chasteberry for PMS and breast tenderness

Vitex aka chasteberry is used to treat infertility and for relief of premenstrual syndrome symptoms. As Memorial Sloane Kettering Cancer Center writes, studies have shown that chasteberry contains hormonal precursors that can prompt hormone changes within the body by activating those receptors. Various studies have found chasteberry to be effective in reducing breast pain and other PMS symptoms, but not for symptoms of menopause.

Vitamin D for boosting energy and vitality

Vitamin D is just as important as calcium for bone health. Without vitamin D, your body can’t absorb calcium. Most adults need 600 IU daily. Vitamin D is in many foods and supplements, but there’s another source: the sun, which is great so long as you wear sunscreen.

Vitamin B to soothe stress and irritability

I’ve taken Vitamin B in various formats for several years and recently started taking this particular variation with Vitamin C because it helps reduce stress.

So. Much. Water — because hydration.

I know, call me crazy because I have to pee like every 45 minutes, but I work from home!

Half-caff coffee with stevia and almond milk for energy and focus

I’ll be honest: I drink coffee pretty much all day, and as much as I enjoy full-strength coffee, I rarely drink it at home because it makes me jittery. Coffee with half the caffeine helps me stay alert and focused without the jitters. Almond milk is a great way to save calories to boot.

THC edibles for relaxation and creativity

Now that I’m a grown-ass lady and I do what I want, I enjoy a hybrid gummy every now and then. Usually on a Friday or Saturday night, I’ll take a quarter or a third of a gummy with 10mg THC .

Dark chocolate for heart health

In my 20s, I smoked cigarettes, which I’m grateful to say disgust me now. In my 40s, I’ve developed a sweet tooth, so when I learned that dark chocolate is full of antioxidants and promotes heart health (when eaten in moderation), I signed myself up.

Progesterone to reduce night sweats and hot flashes

You probably know progesterone as the “pregnancy hormone.” During our baby-making years, progesterone influences the preparation of the uterus for possible pregnancy. On the flip side, progesterone also affects other body functions, so when the ovaries don’t make as much progesterone, you may experience migraine headaches, mood changes, and irregular bleeding.

Melatonin to wind down your mind

Sleeping has long been my favorite hobby, but as you know probably as well as I do, sleeping while perimenopausal is a pain in the butt. What with all the waking up in the middle of the night to pee and stare at the ceiling. Melatonin and non habit-forming sleeping aids can help with insomnia.

Head of Content, Jumble & Flow + Community Manager for Fable. Bylines in Abstract, Etsy, Minted, Pitchfork. Get my newsletter: jumbleandflow.com/newsletter

Get the Medium app

A button that says 'Download on the App Store', and if clicked it will lead you to the iOS App store
A button that says 'Get it on, Google Play', and if clicked it will lead you to the Google Play store