The Top Supplements I Recommend for Perimenopause and Menopause
If you’ve been in my care or followed my work for a while, you know I approach this season of life with a blend of clinical science, lived experience, and a deep respect for the whole woman—mind, body, and spirit.
One of the most common questions I get in visits, group programs, and even DMs is:
“What supplements do you really recommend for perimenopause and menopause?”
While I always emphasize food, movement, sleep, and stress reduction as foundational, targeted supplementation can make a significant difference. Below, I’ve listed the top supplements I recommend regularly, along with why I choose them and who they’re best for. These links are affiliate links through Amazon, which means I may earn a small commission if you purchase through them—at no extra cost to you. Your support helps me continue to offer free education and support in our community.
Start with Labs: Personalized Supplementation Matters
Before we get into the list, here’s a truth I share with every patient:
The most effective supplement plan is based on your individual lab work.
Through a comprehensive lab panel, we can assess:
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Iron levels and storage (ferritin)
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Vitamin D status
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Inflammation markers (CRP, homocysteine)
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B12, folate, and methylation capacity
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Lipids and metabolic function
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Thyroid health
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Hormonal patterns (estrogen, progesterone, testosterone, DHEA, cortisol)
This helps us determine what you actually need—no more guessing, no more wasted money.
If you’re ready for that deep dive, you can book a visit with me here.
Direct Links are below!
1. Magnesium + Melatonin – For Sleep, Anxiety & Nervous System Regulation
I often recommend a blend of magnesium glycinate and low-dose melatonin to support women struggling with sleep onset, anxiety, or that wired-but-tired feeling at night. This combo gently soothes the nervous system without grogginess.
Link: [Magnesium Glycinate, Citrate & Malate]
[Melatonin Gummies]
2. Omega-3 + Vitamin D3 + K2 – For Inflammation, Brain & Bone Health
This is a core supplement for nearly every woman in midlife. The combination of omega-3s (EPA & DHA) with vitamin D3 and K2 supports inflammation, mood, brain function, immune regulation, and calcium absorption—essential during estrogen decline.
[Liquid Vitamin D3, K2, Omega 3]
[Capsule Vitamin D3, K2, Omega 3]
3. Liquid Iron – For Iron Deficiency & Fatigue
If you’ve been told you’re iron deficient, you’re not alone. Many menstruating midlife women are. I recommend liquid iron for better absorption and fewer GI side effects. Iron is key for energy, cognition, and hair health.
[Liquid Iron-Vegitation Iron Supplement]
[Liquid Floradix: Iron and Herbs: Vitamin C and B]
4. Creatine Monohydrate – For Muscle, Brain & Metabolic Health
Creatine is one of my favorite “not-just-for-athletes” supplements. It helps preserve lean muscle, supports brain function, and even plays a role in healthy aging. I recommend creatine monohydrate—pure, unflavored, and consistent.
[Pure Micronized Creatine]
5. Turmeric (Curcumin) – For Inflammation, Joint & Hormonal Balance
Turmeric (especially standardized to curcumin) is a natural anti-inflammatory that can ease joint pain, improve skin, and support hormone metabolism through the liver. Look for a version with black pepper or liposomal delivery for best absorption.
[Tumeric Supreme]
6. B-Complex or Methylated B12 – For Energy, Mood & Hormone Detox
Especially important if you’ve had labs showing low or borderline B12—or if you’re experiencing fatigue, mood changes, or brain fog. I recommend a methylated B-complex to support detox pathways, neurotransmitters, and energy metabolism.
[B Complex]
7. Adaptogenic Support – For Stress and Cortisol Regulation
Adaptogens like ashwagandha, rhodiola, or a synergistic blend help recalibrate the HPA axis and support the adrenal system during prolonged stress. A favorite of mine for women feeling flat, wired, or reactive.
[Ashwaganda Root]
[Rhodiola]
8. Probiotic – For Gut Health, Immune Support & Estrogen Detox
The gut microbiome plays a big role in how we detox and reabsorb estrogen. A daily probiotic can support digestion, reduce bloating, and assist hormonal balance.
[Digestive and Immune Health 20 Billion CFU]
9. Collagen Peptides – For Skin, Joints & Pelvic Floor Support
Collagen production naturally drops as estrogen declines, leading to sagging skin, joint pain, and connective tissue weakness. A clean collagen peptide powder supports skin elasticity, vaginal wall integrity, and joint resilience.
[Collagen Protien Powder]
10. Fiber – For Gut Health, Hormone Detox & Blood Sugar Balance
Fiber is one of the simplest, most powerful tools for midlife wellness—and many women aren’t getting enough. In perimenopause and menopause, fiber helps:
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Support healthy estrogen detox through the gut
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Balance blood sugar and insulin, which is critical for mood, metabolism, and weight
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Feed beneficial gut bacteria (hello, microbiome!)
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Improve digestion and regularity, especially if you’re experiencing constipation or bloating
[Prebiotic and Fiber]
Your Body Deserves a Personalized Plan
If this list feels overwhelming—don’t worry. You don’t need all of these. What you need depends on your symptoms, goals, and labs. I’m here to help you figure that out.
A Note From Me: Start Here, Then Listen to You
The supplements listed here are a curated combination of:
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Women-owned businesses
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Sustainably sourced products
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New Hampshire-run or New England-rooted companies
Each has been thoughtfully chosen not just for its ingredients, but for the integrity of the company behind it—because what you put in your body matters, and so does who makes it.
That said, every woman’s body is different.
Some will thrive with magnesium and adaptogens. Others may notice a bigger difference with omega-3s, iron, or collagen. Your genetics, hormone levels, stress load, gut health, and even your season of life will shape your response to supplements.
Let this list be a starting point—not a prescription. Use it to get curious, experiment, and begin noticing what helps you feel nourished, balanced, and strong. I’m here to walk that journey with you.
If you’re ready for a customized supplement protocol or want to learn more about hormones, visit my Midlife & Beyond Wellness Program or schedule a one-on-one consultation.
With love,
Dr. Samara Pottier-Taccetta
Whole Life Midwife
Dr. Samara Pottier-Taccetta
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