12 best perimenopause supplements 2022

Looking for supplements to alleviate perimenopausal symptoms? You’re in the right place.

Whether you’re suffering with hot flushes, night sweats, low mood or any other uncomfortable symptom relating to perimenopause, we’ve listed 12 of the best supplements for a range of different symptoms to help you decide which to buy.

Skip to:

• What is perimenopause?
• 12 best perimenopause supplements
  • Black cohosh
  • Red clover
  • Soya isoflavones
  • Sage leaf
  • Peppermint spray
  • Gingko Biloba
  • St John's Wort
  • Korean ginseng
  • Horny goat weed
  • Evening primrose oil
  • Fish oil
  • Multi-symptom supplements

What is perimenopause?

Perimenopause is the period in a woman’s life where her body makes the natural transition to the full menopause – where their periods completely stop.

One of our in-house experts Alexander Thompson explains further:

“Levels of oestrogen, the main female sex hormone fluctuate in this period but ultimately start to decline more and more, causing changes to the length of the menstrual cycle, as well as milder versions of the classic symptoms often experienced during the menopause (hot flushes, mood swings, anxiety, brain fog, dry skin, thinning hair, fatigue, reduced libido and vaginal dryness).”

12 of the best supplements for perimenopause 2022

In order to provide the best perimenopause supplements, we asked our team of expert nutritionists to share their recommendations.

1. Black cohosh

Holland & Barrett MenoCool Black Cohosh 60 Tablets

Black cohosh is considered a hormonal support product to aid the symptoms of perimenopause – as well as menopause.

Products like these contain phytoestrogens which mimic the effects of oestrogen, compensating for the declining levels of the body’s own oestrogen. 

Key features

• 6.5mg of black cohosh extract
• Used to relieve hot flushes, night sweats and mood changes
• Over 18s only
• Take one per day

What our customers say:

Valerie - 5/5 stars - Miracle tablets
"Highly recommended these, they have reduced my hot sweats down to one a day now"

Mrs simo – 5/5 stars - Peri meno mood swings!
“These tablets have changed my life! Stopped taking for 2 weeks and mood swings returned with a vengeance...back on them and calm is restored! Highly recommend”

2. Red clover

Nature's Garden Red Clover Blossoms with Vitamin B6 430mg 100 Capsules

Another type of deep acting hormonal support is red clover blossoms. Multiple studies have suggested that this may be beneficial for alleviating perimenopause symptoms like hot flushes, anxiety, depression and vaginal dryness.^1,2,3,4,5,6

Key features

• Contains vitamin B6
• Suitable for vegans and vegetarians
• 430mg of red clover extract per capsule
• Take one to three tablets a day – preferably with meals

What our customers say:

Neen – 5/5 stars – Great
“This product is amazing, works really well for me. I was struggling with peri menopause symptoms and Red Clover has taken my symptoms away. I feel normal again.”

Kathryn_T – 5/5 stars – Fewer hot flushes!
“I've definitely been aware of improvement in menopause symptoms (flushes, night sweats) since taking this regularly, and I only take 2 or 3 during a day (max is 6). Certainly recommend giving it a try.”

3. Soya isoflavones

Holland & Barrett Soya Isoflavones with Vitamin B6 120 Capsules

The final supplement for perimenopause that are phytoestrogen based are soya isoflavones.

Naturally occuring in soy beans, chickpeas and other legumes, these soya isoflavones contain daidzin, genistin and other isoflavones, as well as vitamin B6, which contributes to the regulation of hormonal activity.

Key features

• 750mg of Soya Germ Isoflavones Concentrate (Soy Life™)
• 23mg of isoflavones per capsule
• 12mg Daidzin & Daidzein
• 23mg Soya Saponins
• Suitable for vegetarians and vegans
• Take one to three a day – preferably with meals

What our customers say:

Mary A – 5/5 stars - Highly recommended for women of "that" age.
“These are great and I think they've really helped reduce perimenopausal symptoms.”

kd47 – 5/5 stars – Hormone tamer!
“The discovery of this product stems from the lack of black cohosh and I've never gone back. Very useful for keeping a female hormones under control. Would recommend.”

Our expert nutritionist Alexander Thompson does highlight however that there may be some limitation with the above three supplements:

“Phytoestrogen based products are typically 8 weeks to become fully effective. This makes it important to use extra products to provide targeted additional support for the main symptoms experienced, until the phytoestrogen products have had time to kick in.”

4. Sage leaf

A.Vogel Menoforce Sage Tablets 30 Tablets

Moving onto perimenopause remedies for extra targeted support and relief of symptoms, we have sage tablets up first.

Our expert nutritionist highlights: “These types of products help to tackle different symptoms of perimenopause head on. Their actions are specific to the symptom, rather than having a general hormonal effect.

"These extra products should be used in the interim period (for as long as required) until the deeper acting phytoestrogen products have had time to fully take effect.

"Many women find that these can then be gradually phased out, whilst the phytoestrogen based products are continued longer term.”

Sage is considered a traditional herbal medicine product and has been used for many years to help relieve excessive sweating, hot flushes and night sweats. 

Key features

• 51mg dried tincture from sage leaves per tablet
• Take one tablet daily
• Licensed herbal remedy
• Over 18s only

What our customers say:

Donna – 5/5 stars - 'Instant' Relief
“I have been putting up with hot flushes during the day and at night which have been getting progressively more frequent during the last year as these seemed to be my only symptoms and I didn't want to resort to HRT remedies. Finally had enough of it all and bought these on a recommendation and they were effective from day one. Would definitely recommend. Sign up for the monthly delivery for best prices.”

Annette W – 5/5 stars - Helps Ease Menopause Symptoms
“I am trying to take a more holistic approach to menopause, and these tablets seem to help ease some of my symptoms.”

5. Peppermint spray

Promensil Cooling Spray 75ml

While this isn’t technically classed as a supplement, it is still a product for perimenopause that you may find effective.

Designed to provide additional support for symptoms of perimenopause like hot flushes, night sweats and redness, simply spritz for an instant cooling effect.

Key features

• Clinically approved
• Instant relief for hot flushes, redness and night sweats
• Lasts up to three hours
• Spray on the chest and neck area

What our customers say:

Genie42 – 5/5 stars – Fabulous
“Absolutely brilliant, couldn't be without it. And it fits in my handbag neatly”

Ssmithy – 5/5 stars – Fabulous spray
“Absolutely amazing spray. Hot flushes almost sorted as a result!”

6. Gingko Biloba

Holland & Barrett Ginkgo Biloba 120 Tablets 60mg

If you suffer with perimenopausal brain fog or memory issues, this could be the product for you.

Ginkgo Biloba has been used in China for centuries to support memory, mental focus, blood circulation and cognitive performance.

Studies have also found it to have a beneficial impact on task performance and suggested that it could also be used to support memory deficits in the elderly.⁷

Key features

• Supports mental focus and memory
• Contains 24% ginkgo flavones
• Suitable for vegans and vegetarians
• 60mg of ginkgo biloba extract
• Take one to two tablets daily – preferably with meals

What our customers say:

Bilberry – 5/5 stars – Memory Recall
“I really do think that this supplement is helping with my memory recall. Thank you very much!”

Connie118 – 5/5 stars - Quality
“Excellent product, loyal user of this. Makes my mind work more efficiently.”

7. St John’s Wort

Schwabe Pharma MenoMood 300mg 30 Tablets

Looking for perimenopause remedies for anxiety? These Schwabe Pharma MenoMood tablets may be worth trying.

With St. John’s Wort as a key ingredient, these supplements are also designed to help with hot flushes and night sweats.

Key features

• Contains 300mg of St. John’s Wort extract
• 6.4mg Black cohosh
• Over 18s only
• THR certified

What our customers say:

Looby2 – 5/5 stars -  Yay!
“I think these have helped me be more 'level' in my mood. Hard to tell exactly, as also taking some other supplements, but generally feeling a lot better in my peri-menopausal self. Easy to swallow.”

grizzler1 – 5/5 stars – Recommended
“Chose to use these as a natural alternative. Very pleased. Not a cure all, but definitely makes a valuable impact. Wouldn't be without them.”

8. Korean ginseng

 Holland & Barrett Korean Ginseng 500mg 200 Capsules

Looking for the best perimenopause supplements for fatigue? Look no further than Korean Ginseng.

Acting as a natural stimulant for the body, ginsenosides are the most potent active ingredients in ginseng which contributes to physical and mental well-being and supports energetic alertness.

Key features

• 500mg of Korean ginseng per capsule
• Minimum of 20% ginsenosides
• Rapid release
• Suitable for vegans and vegetarians
• Take one to two daily – preferably with meals

What our customers say:

Joanne166 – 5/5 stars – Great energy boost!
“I regularly buy these Korean Ginseng Capsules because they are great value and provide a much needed energy boost. I wake early and have a commute by car which can be a tiring start to the day. Instead of caffeine I use these capsules to keep me alert! I find they work just great and highly recommend them.”

C Nicole – 5/5 stars - I have a better quality of life!
“It has really helped with my energy levels and brain function. I suffered with brain fog a lot but since taking these I haven’t! I am more focused, more active and more long lasting energy!”

9. Horny goat weed

Holland & Barrett Horny Goat Weed 250mg 60 Capsules

A symptom of perimenopause that you may be looking for support with is a low libido. Supplements like this Horny Goat Weed from Holland & Barrett have traditionally been used to help with issues like this.

Key features

• 1000mg of horny goat weed extract per capsule
• Rapid release capsules
• Suitable for vegetarians and vegans
• Take two capsules twice a day – preferably with meals

What our customers say:

Macy17 – 5/5 stars – Better quality
“H&B stock what in my experience tend to be of higher quality. Across the range if their products I have purchased from them this holds true.”

Hillpip_123 – 5/5 stars – Works very well for me
“Works well for me, noticed quite a dramatic improvement in just a day or so. This may be more expensive than ones you will see on eBay but the dosage is much better. Don't be fooled by them saying the same or more mg, you have to look at the equivalence figures on the side of the package.”

10. Evening primrose oil

Vitabiotics Wellwoman Plus Omega 369 56 Tablets

Our expert nutritionist highlights that “increasing intake of essential fats from products like fish oil and evening primrose oil may also help” with perimenopausal symptoms like vaginal dryness.

This product from Vitabiotics contains a range of vitamins for perimenopause, with ingredients like Omega- 3, 6 and 9, vitamins B6, B12, iron, folic acid and selenium, all helping to maintain normal energy release, tiredness and fatigue, female health, immune support, skin, hair and nails.

The Omega-3 oil comes from Fish oil, Omega-6 comes from Starflower oil, Evening Primrose Oil, and Omega-9 comes from EP grade Olive oil and Vitamin E, selected for optimum strength and purity.

Key features

• Developed for women
• 26 different nutrients
• Take one tablet and one capsule a day – preferably with a meal

What our customers say:

Gedge41 – 5/5 stars – Feeling good
“I use these regularly, to supplement my diet. Since going through the menopause I find I require the extra support.”

NessLDN – 5/5 stars – Great for mood swings
“Well worth the money, I've noticed improvements in my skin, hair and mood swings.”

11. Fish oil

Solgar Wild Alaskan Full Spectrum Omega 120 Softgels

Similarly, fish oils have been recommended for skin dryness too.

One study from 2015 on rats found that fish oil supplementation was effective for reducing itch-related scratching and dryness.⁸

So it may be worth using a supplement like this in conjunction with a natural topical skin moisturiser.

Key features

• Two capsules contain 2,400mg of pure, Wild Alaskan salmon oil
• A source of Vitamin D3
• Take two daily – preferably with a meal

What our customers say:

Swig – 5/5 stars – The best fish oil
“This is the best fish oil you can buy with no fishy aftertaste and it does not contain cod liver oil, which you should avoid as the liver may contain harmful metals and minerals ingested by the fish.”

Anonymous – 5/5 stars – Omega fish oils
“Added nutrients that do not exist in most fish oils. Recommended for dry eyes”

12. Multi-symptom supplements

Health & Her Perimenopause Supplement 60 Capsules

Developed with expert nutritionists, these Health & Her Perimenopause supplements contain a careful blend of natural ingredients to support your mind and body during perimenopause.

The key ingredients include:

• Vitamin B6 to help regulate hormonal activity
• Magnesium which contributes to the reduction of tiredness and fatigue, supports a normal energy-yielding metabolism and helps maintain normal function of the nervous system
• Ginkgo to support cognition through healthy microcirculation and vitamin C to help maintain psychological function, performance

What is the best supplement for perimenopause?

It is hard to pinpoint one best supplement for perimenopause, as symptoms can differ from person to person!

However, we have listed a range of different supplements suitable for supporting a whole variety of perimenopause symptoms, so it’s best to do your research based on your own experience and choose from that.

Are perimenopause vitamins and supplements suitable for everyone?

There are concerns that the hormonal effects of phytoestrogen based products may affect the management of other hormonal related conditions and interfere with hormonal-based medicines.

Furthermore, those with a personal/ family history of hormonal cancers should also use these products cautiously. Other products will have specific cautions and these can be varied.

Ultimately, it is important to check with a GP or pharmacist before using any product if any there are any other health conditions or if any medicines are being taken.

The final say

Fortunately, there are an array of different supplements and vitamins for alleviating and managing the symptoms of perimenopause.

We hope you’ve found our list of the best supplements for perimenopause useful for supporting you on your journey.

Last updated: 10 June 2022