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Perimenopause can bring a wave of frustrating symptoms—from poor sleep and brain fog to changes in muscle tone, mood, and energy levels. While there’s no one-size-fits-all solution, many women are turning to supplements for extra support during this hormonal transition.
According to Dr. Jennifer Roelands, certain supplements may be especially beneficial during perimenopause, while others may not be worth the hype. In a recent video, the hormonal longevity expert shared the supplements she personally recommends most often—and the ones women should be more cautious about relying on.
Here are two of her top picks, plus two supplements experts commonly warn may not deliver the results many women expect during perimenopause.
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Best: Vitamin D3 + K2
Dr. Roelands says vitamin D is one of the most important supplements women should pay attention to during perimenopause, especially because deficiency is so common.
“If you're deficient in vitamin D, you want to take D3 plus K2,” she explained, noting that vitamin K2 may help support better absorption.
While vitamin D is often associated with immune health, she says it may also play a role in supporting hair growth, mood, bone strength, and overall wellness. Since estrogen levels begin fluctuating during perimenopause, maintaining bone health becomes increasingly important as women age.
Dr. Roelands also emphasized the importance of checking vitamin D levels regularly with a healthcare provider rather than blindly supplementing.
Best: Magnesium Glycinate
Sleep struggles are one of the most common complaints during perimenopause, which is why magnesium glycinate made Dr. Roelands’ list of favorites.
“I love it for a lot of different properties,” she shared. “It works to help calm your brain down, to get you to sleep, stay asleep, [and] helps just feel calming in general.”
Magnesium glycinate is often favored because it tends to be gentler on the stomach compared to some other magnesium forms. Experts say magnesium may also support muscle function, stress management, and relaxation—all areas that can feel disrupted during hormonal shifts.
Worst: Gummy Supplements Loaded With Sugar
While trendy gummy vitamins may seem appealing, many health experts caution that some contain high amounts of added sugar and lower-quality nutrient doses. During perimenopause, excess sugar intake may contribute to inflammation, energy crashes, and blood sugar fluctuations that can worsen symptoms like fatigue and cravings.
Experts recommend carefully reading labels and choosing supplements that prioritize quality ingredients over candy-like formulations.
Worst: “Hormone Balancing” Detox Supplements
Another category many experts urge caution with is heavily marketed “hormone balancing” detox products. These supplements often promise dramatic fixes for bloating, weight gain, or estrogen balance but may contain unregulated herbal blends with limited scientific backing.
OB-GYNs frequently warn that some detox-style supplements can interfere with medications, cause digestive upset, or create unrealistic expectations about what supplements can actually achieve during perimenopause.
Dr. Roelands herself emphasized that women should always consult their doctor before starting any new supplement routine.
The Bottom Line
Perimenopause affects every woman differently, but experts say focusing on foundational health—such as sleep, muscle strength, stress management, and nutrient levels—can make a meaningful difference.
Supplements like vitamin D3 + K2 and magnesium glycinate may offer support for some women, while trendy detox products and sugary gummies may not provide the same benefits. As always, it’s important to speak with a healthcare professional before adding supplements to your routine, especially during hormonal transitions.
