Why take dietary supplements during perimenopause?

Understanding the specific needs of this transitional period.

La périménopause est une période de transition hormonale progressive. Elle peut durer plusieurs années et touche chaque femme différemment. Si l'alimentation reste la base de tout équilibre, certains besoins augmentent précisément au moment où les hormones protectrices commencent à fluctuer.

This is where dietary supplements come in. Not to replace a healthy lifestyle, but to support the body where it needs it most.

Why needs change during perimenopause

The hormonal fluctuations characteristic of perimenopause have a tangible impact on how the body uses and absorbs nutrients.

The gradual decline in estrogen levels directly affects digestive and bone health, metabolism, and neurocognitive function. As a result, there may be an increased need for certain micronutrients (vitamins and minerals), either because absorption is less efficient or to counteract certain effects of hormonal changes.

Diet alone is not always enough to meet all nutritional needs, especially for women in perimenopause.

Perimenopause is a time when the body deserves special attention, including in terms of nutrition.

The most useful supplements during this time

Every woman is different, and needs vary depending on lifestyle, diet, medical history, and hormonal status. Here are the supplements most commonly recommended for perimenopause.

Vitamin D

Vitamin D plays a fundamental role in bone health, cardiovascular health, muscle vitality, and neurocognitive function. Its synthesis in the skin decreases with age, and deficiencies are very common, particularly in France between October and April. During perimenopause (and especially after menopause), adequate vitamin D levels help protect the musculoskeletal and cardiovascular systems, which are affected by hormonal changes, particularly the decline in estrogen. Vitamin D supplements are often in the form of vitamin D3 derived from sheep’s wool (lanolin). The only plant-based source of D3 is Arctic lichen, as the plant kingdom typically contains only vitamin D2.

Omega-3s

Omega-3s are essential fatty acids that the body cannot produce on its own. They help regulate inflammation, support cardiovascular health, and preserve brain function. During perimenopause, when cardiovascular risk gradually increases, they provide particularly valuable support. The supplements available are often fish oils (from small fish) standardized for EPA and DHA, or krill oil (which is less rich in EPA and DHA). There are also plant-based alternatives such as algae oils, but most are primarily rich in DHA and contain little EPA; this is why fish oils generally remain the more suitable option. 

Magnesium

Magnesium is often overlooked, yet it plays a role in more than 300 processes in the body. It supports sleep quality, helps manage stress more effectively, and can reduce muscle cramps. Chronic stress, which is common during perimenopause, quickly depletes magnesium reserves. It is also essential for proper vitamin D metabolism (transport and activation). This makes them an essential pair to consider. Good forms of magnesium include magnesium bisglycinate, malate, and citrate.

Iodine

Iodine is essential for proper thyroid function, which plays a role in regulating metabolism and many bodily functions. Certain symptoms during perimenopause—such as fatigue, weight gain, sensitivity to cold, difficulty concentrating, or low mood—can be exacerbated by iodine deficiency and/or thyroid dysfunction. Supplements used may include seaweed powder (rich in iodine) or potassium iodide.

B vitamins

B vitamins, particularly B6, B9, and B12, support the nervous system, energy production, and mood regulation. B12 deserves special attention, as its absorption naturally decreases with age. A deficiency may manifest as persistent fatigue or difficulty concentrating. In practice, it is best to avoid taking a single B vitamin supplement on its own. The ideal approach is to take a B-vitamin complex, combined with a specific B12 supplement—often at higher doses—to effectively correct a deficiency. For vitamins B9 and B12, “active” forms known as “methylated” forms—such as methylcobalamin (B12) and methylfolate (B9)—are preferred.

Vitamin K2

Vitamin K2 helps direct calcium to the bones and prevent its buildup in the arteries. It is often combined with vitamin D3 and calcium for more comprehensive bone health. It is a beneficial supplement to take alongside vitamin D. Vitamin K2 supplements are typically in the MK7 form. 

Borage oil and evening primrose oil

These oils are rich in gamma-linolenic acid (GLA), a “specific” omega-6 fatty acid with anti-inflammatory properties. Evening primrose oil and borage oil are often used to promote skin suppleness, alleviate dry skin, or help manage symptoms of premenstrual syndrome (PMS). 

How to Approach Supplementation with Peace of Mind

Before starting a supplement regimen, a few simple steps can make all the difference.

• Request a blood test to identify any actual deficiencies, particularly in vitamin D and vitamin B12.
• Choose high-quality supplements with few fillers and containing bioavailable forms of micronutrients—that is, forms that are easily absorbed by the body.
• Talk to a healthcare professional, especially if you are currently taking medication.

Supplements are exactly what their name implies: supplements. They are meant to complement a balanced lifestyle, not replace it.

What supplementation cannot replace

It’s important to maintain a balanced perspective. Dietary supplements can support the body during perimenopause, but they are not a substitute for a varied diet, regular physical activity, good sleep, or personalized medical care.

Perimenopause is a transition. Supporting this process with care—including through nutrition—also means learning to recognize what your body needs at each stage.