Best Supplements for Women in Perimenopause and Beyond

If you’ve recently turned 40 you may be noticing some changes to your health. Less energy perhaps, more forgetfulness and brain fog, aching joints, and as for sleep – what’s that? 

We tend to think of menopause as something that happens when you reach your 50s, but perimenopause - the bit when hormones start to fluctuate and cause troublesome symptoms - begins much earlier, usually in your late 30s to early 40s. Good nutrition and the right supplements can help this transition, so we’ve rounded up the best supplements for women in perimenopause and beyond. 

Why supplements matter after 40

For many women perimenopause arrives while they’re juggling the demands of work, caring for ageing parents, and raising young children or hormonal teenagers. 

A busy schedule can mean there’s less time available to focus on nutrition and self-care. Good quality supplements provide nutritional insurance and may help manage the symptoms of perimenopause and menopause.  

Some of the nutrients to pay extra attention to as you head through midlife and beyond include magnesium, iron, vitamin D, and the B-vitamins – especially methylfolate.

What is methylfolate and why is it important for women?

Methylfolate is the active form of folate, also known as vitamin B9. Unlike synthetic folic acid which needs converting into the active form, methylfolate is ready for your body to use. 

Folate is particularly important for women during perimenopause because it contributes to [1]:

• Normal blood formation: heavy periods during perimenopause increase blood loss and may affect folate and iron levels.

• Amino acid synthesis and normal psychological function: amino acids are the building blocks of neurotransmitters like serotonin and dopamine that influence mood and mental wellbeing.

• Reduction of tiredness and fatigue: folate and other B-vitamins are used to derive energy from food.

Many women carry a genetic variant that slows down the conversion of folic acid into methylfolate. They may have low levels of folate even when they’re supplementing with folic acid, which is why it’s important to use the active form of methylfolate.

Magnesium and perimenopause: which type is best?

Magnesium supplements are popular during perimenopause, and for good reason! Magnesium supports energy metabolism, psychological wellbeing, and bone health [1], and is an essential co-factor in the synthesis of melatonin – the sleep hormone [2]. 

Magnesium glycinate is a good choice for perimenopause. It’s a chelated form that provides elemental magnesium bound to the amino acid glycine. Glycine aids magnesium absorption and has its own calming effects on the nervous system too, supporting relaxation and sleep [3]. 

Is 5HTP good for sleep?

Another good option for sleep support is 5-hydroxytryptophan, or 5-HTP for short. Your body uses 5-HTP to make serotonin, a neurotransmitter that influences mood balance, memory, and appetite. Serotonin is then further converted into melatonin, the sleep hormone. 

You can take 5-HTP as a standalone supplement or find it in our Sleep Bundle along with Magnesium Glycinate and Magnesium Taurate, for complete sleep support.

Are phytoestrogens good for perimenopause?

Oestrogen goes on a rollercoaster ride during perimenopause. Some days it’s really high, other days it’s lower than normal. These hormonal ups and downs contribute to symptoms like hot flushes, anxiety, headaches, and night sweats.

Phytoestrogens are naturally occurring plant compounds that have a similar chemical structure to human oestrogen. They can help to modulate this hormone rollercoaster by latching onto cell receptors and delivering a much weaker oestrogenic signal to the cell. 

To date, research has mainly focused on the positive effect of phytoestrogens for peri/menopausal hot flushes and sweats [2] but the benefits for heart health and bone density are under exploration.

Our Meno Complex includes natural phytoestrogens from mung bean, wild yam, hops, red clover, and dong quai, alongside:

• Milk thistle and dandelion for detoxification support.

• Maca root for optimising mental wellbeing and resilience to stress.

• Antioxidants from green tea.

• Sage to support memory, cognitive function, and temperature regulation. 

This unique blend of botanicals offers comprehensive support for perimenopause and menopause and can be used alongside other supplements like magnesium, methylfolate, and vitamin D.

Do I need extra vitamin D during perimenopause?

The answer is most likely, yes. Vitamin D helps your body absorb and utilize calcium for bone health. During perimenopause and menopause, falling levels of oestrogen cause bone tissue to be broken down faster than it is rebuilt. This is why half of all women over the age of 50 suffer a bone fracture because of osteoporosis [5]. 

Low levels of vitamin D compound this issue even more, leaving women at greater risk of fractures, osteomalacia, and osteoporosis [6]. Taking extra vitamin D during the winter months is essential and may be necessary all year round to support bone health.

Is iron helpful for low energy?

Iron plays a central role in energy metabolism and reducing tiredness and fatigue [1]. Heavy periods during perimenopause can increase iron loss and even lead to iron-deficiency anaemia. 

It’s important to have your iron levels checked before supplementing as having too much iron can be just as problematic as having too little. But if you know you need extra iron, our Iron Bisglycinate offers a chelated, gentle, non-constipating form of iron that’s easy to absorb and highly bioavailable. 

FAQs

What supplements are best for women over 40?

Some of the best nutritional supplements to support women in perimenopause and menopause include phytoestrogens, magnesium glycinate, iron bisglycinate, 5-HTP, vitamin D, and the B-vitamins – especially methylfolate.

Why is methylfolate better than folic acid for women?

Folic acid and methylfolate are both forms of folate, also known as vitamin B9. Methylfolate is the active form of folate, produced from dietary sources of tetrahydrofolate like eggs, liver, and leafy green vegetables. It is ready for your body to use without any further conversion processes.

Folic acid is the synthetic form of B9. It needs to be converted to the active form (methylfolate) in your body. Many women carry a genetic variant that slows down the conversion of folic acid into methylfolate. As a result, they can have low levels of folate even when they’re supplementing with folic acid.

Can 5-HTP help with mood and sleep during perimenopause?

Yes, 5-HTP (5-hydroxytryptophan) is a good option for supporting mood balance and sleep. 5-HTP is able to cross the blood-brain-barrier and support serotonin production. Serotonin influences mood and appetite and is further converted by the body into melatonin, the hormone that helps regulate sleep. 

What is the best multivitamin for women over 40 in the UK?

We believe the best multivitamin formula for women in perimenopause and menopause is one that:

 - Provides meaningful amounts of nutrients in their most natural and bioavailable form.

 - Is ethically sourced and responsibly produced.

 - Doesn’t contain unnecessary additives, binders, or fillers.

 - Is plastic free, palm-oil free, and fully recyclable.

Our Ethical Multivitamin hits the spot for all these requirements. With 26 vitamins, minerals, and herbs, our formula includes natural forms of nutrients like methylfolate, and vitamin C from Acerola cherry, alongside highly absorbable forms of iron, zinc, magnesium, vitamin D, vitamin K2 MK7, and more. There’s no plastic, no additives, and no palm oil, just 100% pure, clean ingredients to support your health.

Perimenopause looks different for every woman. Some women sail through it with no troublesome symptoms at all, while for others, fluctuating hormones cause fatigue, anxiety, insomnia, hot flushes, brain fog, and more. The right supplements can ease this transition and help you feel calm and energised throughout the whole process. 

Find out more about out our Ethical Multivitamin, Vegan D3, Iron Bisglycinate, Magnesium Glycinate, Methylfolate, and 5-HTP in our online store today.

You may also like to read:

Key Nutrients for Neurodiversity

Natural Support for Thyroid Health

Lion’s Mane: 6 Powerful Benefits for Your Body and Brain

The Evidence

1. Department of Health and Social Care, 2025. Great Britain nutrition and health claims (NHC) register[online] Available at https://www.gov.uk/government/publications/great-britain-nutrition-and-health-claims-nhc-register [Accessed 20 Aug 2025].

2. Zuraikat, F. M., Wood, R. A., Barragán, R., & St-Onge, P. 2021. Sleep and Diet: Mounting Evidence of a Cyclical Relationship. Annual Review of Nutrition, 41, 309. https://doi.org/10.1146/annurev-nutr-120420-021719 

3. Kawai, N., Sakai, N., Okuro, M., Karakawa, S., Tsuneyoshi, Y., Kawasaki, N., Takeda, T., Bannai, M., & Nishino, S. 2015. The Sleep-Promoting and Hypothermic Effects of Glycine are Mediated by NMDA Receptors in the Suprachiasmatic Nucleus. Neuropsychopharmacology, 40(6), 1405. https://doi.org/10.1038/npp.2014.326 

4. Chen, M. N., Lin, C. C., & Liu, C. F. 2015. Efficacy of phytoestrogens for menopausal symptoms: a meta-analysis and systematic review. Climacteric: The Journal of the International Menopause Society, 18(2), 260–269. https://doi.org/10.3109/13697137.2014.966241 

5. Royal Osteoporosis Society, n.d. Royal Osteoporosis Society. Available at https://theros.org.uk/  [Accessed 22 Aug 2025].

6. Martinis, M. D., Allegra, A., Sirufo, M. M., Tonacci, A., Pioggia, G., Raggiunti, M., Ginaldi, L., & Gangemi, S. 2021. Vitamin D Deficiency, Osteoporosis and Effect on Autoimmune Diseases and Hematopoiesis: A Review. International Journal of Molecular Sciences, 22(16), 8855. https://doi.org/10.3390/ijms22168855