Perimenopause Supplements: What Actually Works (And What to Look For)

If you're in your late 30s or 40s and suddenly wondering why your body feels like it's running on a completely different operating system, you're not imagining it.

Perimenopause can start up to 10 years before menopause, and it brings a cocktail of symptoms that most women aren't prepared for: brain fog, fatigue, mood swings, disrupted sleep, weight that shifts to your midsection seemingly overnight, and cravings you can't explain. And because hormone levels fluctuate unpredictably during this stage (rather than simply declining), the experience can feel like a rollercoaster.

The frustrating part? Most conventional supplements weren't designed with this life stage in mind. They're either too narrow (just magnesium, just a single herb) or too generic to address the interconnected nature of hormonal change.

Here's what the science actually says about which ingredients make a real difference, and how to choose a supplement that works with your body rather than against it.

What's actually happening during perimenopause

Before we talk solutions, it helps to understand why perimenopause feels the way it does.

Starting in your mid-to-late 30s, oestrogen and progesterone levels begin to fluctuate. Unlike menopause (where hormones settle at a lower baseline), perimenopause is defined by unpredictable surges and dips. One month oestrogen might spike higher than normal, the next it crashes. This instability is what drives the symptoms. Your body is constantly trying to recalibrate.

At the same time, collagen production declines significantly. Women can lose up to 30% of their skin collagen in the first five years following menopause, which means the process is already underway during perimenopause. This shows up as thinner skin, more visible fine lines, joint stiffness, and slower recovery.

And there's a metabolic shift too. Changes in oestrogen affect how your body processes insulin and stores fat, which is why so many women notice changes in appetite, energy, and body composition, even when nothing else about their lifestyle has changed.

The ingredients that actually help

Not all perimenopause supplements are created equal. Here are the ingredients with genuine evidence behind them.

Adaptogens for stress and energy

Your adrenal system is working overtime during perimenopause. Adaptogens (plants that help your body modulate its stress response) can make a measurable difference.

Rhodiola has been studied for its effects on stress-related fatigue, mental performance, and mood. Fermented forms of rhodiola (like Fermodiola®) offer improved bioavailability, meaning your body can actually absorb and use the active compounds more efficiently than with standard extracts.

Shatavari is an Ayurvedic botanical traditionally used for female reproductive health. It has mild phytoestrogenic properties, meaning it can gently support oestrogen balance without the intensity of synthetic hormones.

Chaste berry for cycle regularity

Also known as Vitex agnus-castus, chaste berry has a long history of use for menstrual cycle regulation. It works on the pituitary gland to support the production of progesterone, the hormone that tends to drop first during perimenopause. For women experiencing irregular cycles, PMS-like symptoms, or mood instability, chaste berry is one of the most evidence-backed botanicals available.

Magnesium: the underrated essential

Magnesium is involved in over 300 enzymatic processes in the body, and it's one of the first minerals to become depleted during times of hormonal change and stress. It supports sleep quality, nervous system function, energy production, and muscle relaxation.

The form matters. Magnesium bisglycinate chelate is one of the most bioavailable forms. It's gentle on the stomach and efficiently absorbed. Look for a supplement that provides at least 300mg per day, which aligns with the recommended daily intake for women over 30.

Lemon balm for calm and focus

Brain fog is one of the most common (and most frustrating) perimenopause symptoms. Lemon balm, particularly clinically studied extracts like Bluenesse®, has been shown to support cognitive function, calmness, and a positive mood. Unlike stimulants that spike and crash, lemon balm promotes focused clarity without the jittery edge.

Citrus bioflavonoids for metabolic support

Here's one that most perimenopause supplements miss entirely: metabolic health.

During perimenopause, changes in oestrogen can disrupt blood sugar regulation, which drives cravings, energy crashes, and that stubborn midsection weight gain. Eriomin®, a lemon bioflavonoid extract, has been shown in a double-blind, randomised, placebo-controlled study to support the body's natural GLP-1 production, a key hormone for appetite regulation and blood sugar balance. Participants using Eriomin® daily for 12 weeks saw a significant boost in GLP-1 levels.

This is the kind of ingredient that bigger, slower-moving brands haven't caught up to yet.

Globe artichoke for digestion and bloating

Hormonal changes affect your gut too. Bloating, sluggish digestion, and discomfort are common during perimenopause because oestrogen influences gut motility and bile production. Globe artichoke is a traditional liver-supporting botanical that aids detoxification and can provide relief from bloating. A small but meaningful quality-of-life improvement.

Why collagen matters more during perimenopause

Perimenopause and collagen loss go hand in hand. As oestrogen declines, your body's ability to produce collagen drops with it. The result: skin loses firmness and elasticity, joints become stiffer, hair thins, and nails weaken.

Supplementing with marine collagen peptides during perimenopause isn't just about aesthetics. It's about supporting the structural proteins your body is losing at an accelerated rate. Clinically studied marine collagen peptides (like Naticol®) have been shown to improve skin firmness, elasticity, and radiance in as little as 8 weeks.

This is why a combined approach (hormone support alongside collagen replenishment) addresses perimenopause more holistically than either one alone.

What to look for in a perimenopause supplement

With hundreds of options on the market, here's how to filter through the noise:

Look for science-backed branded ingredients. Generic herbal extracts vary wildly in quality and potency. Branded, clinically studied ingredients (like Eriomin®, Fermodiola®, and Bluenesse®) have standardised active compound levels and published research behind them. This is the difference between an ingredient that's been proven to work and one that's just riding the trend.

Check the formulation breadth. Perimenopause isn't a single symptom. It's a cascade of interconnected changes. A supplement that only targets one pathway (like just stress, or just hormones) is going to leave gaps. Look for formulas that address hormonal balance, energy, mood, metabolism, and cognitive function together.

Demand clean formulations. No fillers or artificial additives. Your body is already under enough stress during perimenopause. It doesn't need to process unnecessary ingredients on top of everything else.

Read the dosage, not just the label. Some supplements list impressive ingredients but at doses too low to have any clinical effect. Check that key ingredients are present at meaningful levels, particularly magnesium, which should be at least 300mg per day.

A daily approach that works

The most effective approach to perimenopause isn't a single pill. It's a daily rhythm that supports your body across multiple pathways.

Morning: Take a hormone-support supplement with breakfast (many adaptogens and focus-supporting ingredients work best earlier in the day when they can support energy and clarity). Add a scoop of marine collagen to your coffee, smoothie, or water to replenish the collagen your body is losing.

Evening: Prioritise sleep. This is when your body does its deepest repair work. If you're using a sleep-support supplement, take it 30–60 minutes before bed.

Ongoing: Give it time. Hormonal support isn't an overnight fix. Most women notice shifts in energy and mood within the first week, digestive improvements within a month, and meaningful changes in metabolic balance, cycle regularity, and overall wellbeing by three months.

The bottom line

Perimenopause is not something you just have to push through. The right combination of evidence-based ingredients can genuinely change how this life stage feels. From surviving it to actually feeling like yourself again.

The key is choosing supplements formulated specifically for this stage of life, with clinically studied ingredients at effective doses, and a clean formulation you can trust.

If you're looking for a place to start, Hormone Hero was designed by women navigating exactly this. It combines Eriomin®, Fermodiola®, Bluenesse®, chaste berry, shatavari, magnesium bisglycinate, and globe artichoke in a single daily formula. Pair it with Renew+ Marine Collagen to address the collagen loss that accelerates during perimenopause, and you've got a holistic inside-out approach that no other brand in Australia or New Zealand offers.

Because you deserve more than just managing symptoms. You deserve to feel like you again.