Top Supplements During Perimenopause: What to Take and Why
- Shaini Verdon
- Jun 18
- 5 min read
Honest Guidance for Women in Transition
Perimenopause—the years leading up to menopause—is a powerful but often misunderstood time. It affects every part of our being: from our hormones and bones to our mood, energy, and brain function.
And yet, so many women are still left in the dark. Despite the fact that over a billion women will be in perimenopause by 2025, guidance is still patchy, under-researched, and wildly inconsistent. Our generation is breaking this silence—demanding answers, sharing knowledge, and doing the work that should have been done decades ago.
This post is my contribution to that movement. I’m not a doctor, but I’ve spent years researching, tracking, and learning through experience—softly, deeply, and always through the lens of listening to the body. I want to share what I’ve learned and what I use every day—including the top supplements during perimenopause that help me feel stronger, clearer, and more resilient.
Why Supplements Matter in Perimenopause
Hormonal shifts in perimenopause don’t just affect your cycle. They impact how your body builds and protects muscle, bones, brain tissue, and skin. They influence inflammation, sleep, energy, gut health, and even the nervous system’s response to stress.
While food remains the foundation, this phase of life often brings increased nutrient needs that are hard to meet through diet alone. And that’s where thoughtful, high-quality supplementation can truly support you—not to “fix” anything, but to hold the system as it changes.
The Top Supplements During Perimenopause
These are the supplements I trust and use personally—after a long period of trial, learning, and fine-tuning. I use the ones below from AAVALABS, a European company I chose because their products are clean, honest, and fairly priced.
1. Creatine
Most people still associate creatine with bodybuilders, but it’s incredibly helpful for women in perimenopause. It supports brain function, energy, and muscle retention—all of which begin to decline with fluctuating estrogen.
Why I use it: It helps me feel sharper, stronger, and more stable during high-intensity workouts or days when fatigue hits.
How I take it: 3–5g a day in water, smoothie or tea, ideally after training.
2. Collagen
Estrogen helps us naturally produce collagen—so when levels drop, so do skin elasticity, joint fluidity, and even pelvic floor strength. A collagen supplement helps restore some of what’s lost.
Why I use it: For my skin, joints, connective tissue, and recovery.
How I take it: In my lukewarm water & lemon morning ritual.
Soothing, anti-inflammatory, and deeply supportive for the heart, brain, and nervous system. It also helps balance hormones and protect your skin.
Why I use it: To reduce inflammation, boost mood, and support hormonal balance.
How I take it: 2 capsules daily with a meal. Usually in the morning with breakfast and my Vitamin D3 + K2 (see number 4)
Check needed? Not usually—just be cautious if on blood thinners.
Almost every woman I know is low in vitamin D. And yet, it’s one of the most important nutrients during this phase—impacting bone density, mood, immunity, and hormone production.
Why I use it: To support bones, regulate mood, and help my immune system through seasonal shifts.
How I take it: I personally need high doses daily due to genetic factors, but this is highly individual!
Check needed? Ideally, yes. But most women benefit from daily supplementation, especially in colder months with less sun.
From better sleep to calmer nerves, fewer headaches, less cramping, and improved recovery—magnesium is essential. It’s one of the most depleting minerals during stress and perimenopause.
Why I use it: To help unwind at night and support muscle function and sleep.
How I take it: 1 capsule after dinner or before bed.
Check needed? No. Most of us are already low.
6. Ashwagandha
Ashwagandha is an adaptogen that helps regulate cortisol and rebuild resilience—especially helpful if you experience anxiety, disrupted sleep, or stress-related fatigue.
Why I use it: On the days I feel more overwhelmed or “wired but tired.”
How I take it: 1 capsule in the morning or around midday.
Check needed? Not typically—but avoid it during pregnancy.
Hormones and gut health are inseparable. A healthy gut can help with estrogen metabolism, reduce bloating, and support mental clarity and mood.
Why I use it: To support my digestion, skin, and hormonal regularity.
How I take it: First thing in the morning, away from food.
Note: This is the one that I use only sporadically as I get most of pro- & prebiotics from homemade water kefir, sauerkraut & kimchi which I eat daily, sometimes even with every meal.
8. Curcumin
Curcumin, the active compound in turmeric, is a potent anti-inflammatory. Perfect for those dealing with joint stiffness, body aches, or general inflammation during perimenopause.
Why I use it: It helps with recovery, mental clarity, and physical inflammation.
How I take it: With food (fat improves absorption).
Check needed? No—but speak to a practitioner if you’re on blood thinners.
Why I Chose AAVALABS
It took me a long time to find supplements I could stand behind. I wanted products that were:
Clean—no fillers or synthetic additives
Ethically made—in Europe, with transparency
Affordable—well-priced for the quality
Grounded in science—but not greenwashed or hyped
AAVALABS checked all those boxes. Their vibe is honest, their formulas are high-quality, and their products genuinely feel good to use. I’m now proud to be part of their ambassador community and to share them with other women walking this path.
How to Start (Gently)
If you're new to supplementation or unsure where to begin, here's my simple approach:
Start slowly – Introduce one or two supplements at a time.
Be consistent – Take them daily to allow time to feel the effects.
Take with food – Most absorb better that way.
Listen to your body – You’re not broken; you’re changing. Support that change with grace.
Want to Try These?
I feel truly grateful to be working with AAVALABS—a partnership that feels aligned in all the right ways. It’s not easy to find a company that shares your values and speaks to your community with care, but this one does.
It’s a joy to be able to offer something that I believe in—and to pass that on to you, especially if you're navigating this time of hormonal change and deep transformation.
If any of the supplements I mentioned resonate with you, you’re warmly welcome to use my 10% discount code: SoulSculptAAVA
May these small, daily rituals of support bring you strength, clarity, and a deeper connection to your body.
With love,
Shaini
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