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Perimenopause symptoms don’t have to control your life. These 5 powerful supplements have helped thousands of women reclaim their energy, mood, sleep, and comfort during this transition. Real results for hot flashes, energy dips, mood swings, and sleep troubles.
“Mom, do you have a fever? Why are you sweating so much?”
My sweet 10-year-old daughter asked me that during our dinner, and it really hit me hard. I knew exactly what she meant — my face was red and sweaty. That happened those days. A lot.
I’d stand in front of the mirror at night and barely recognize myself. Between the changes to my face and belly, the frequent and constant midnight wake-up calls, and those surprise heat waves that felt like someone had suddenly turned my internal thermostat to “sauna,” I felt like I was losing myself…
Living in Europe has its perks – the amazing bread, efficient public transport, and… as I would soon discover, access to some incredibly effective natural remedies that aren’t well-known outside Europe! But let me not get ahead of my story…
This can’t be perimenopause!
It all started with those restless nights. At first, I blamed it on stress and high cortisol (if you’re struggling with it too, check out my recent article about amazing cortisol-lowering drinks!).
But then I started sweating at night, and not just at night — oh no, my body decided that random hot flashes in the middle of important meetings were totally the way to go!
I knew something else was happening.
My usual positive, energetic self had vanished, replaced by someone who could barely drag herself through the day.
The brain fog was so bad I once found myself staring at my computer, completely forgetting what I was supposed to be writing about. Me – a writer!
The world just seemed… grey. Not just grey – but like someone had turned down the brightness on everything I usually loved about life…
“This can’t be perimenopause,” I thought. “I’m too young for this!“
(Spoiler alert: no, I wasn’t!))
It turns out that statistically, you’ll have menopause one year earlier than your mother.
I checked with my mom, and it was time for me too.
So here’s a homework assignment for you: Go chat with your mother!))
Easy solution for perimenopause
Like many of you, I started googling solutions at 3 AM (because why sleep when you can research, right?).
Hormone replacement therapy kept popping up. You know those ads that promise to solve everything overnight?
Here’s what you probably expect me to say: “I tried it and it was magical!”
But nope! Here’s what I did instead…))
I called my dear friend Maria, who’s been my trusted naturopath for years. “Sofi,” she said, “before you jump into synthetic hormones, let me share something interesting. Here in Germany, we’ve been using some amazing natural solutions for decades that most women outside Europe don’t even know about!”
And that’s how my journey to feeling like myself again began… But before I share these game-changing discoveries, let’s talk about what’s really happening in our bodies during this “exciting” transition…
Those Sneaky Perimenopause Symptoms
Before I share the game-changing supplements that transformed my life, let’s talk about what’s really happening.
And I mean REALLY happening – not just the clinical description, but how it feels in real life.
Do any of these sound familiar?
- Night-time Troubles: You’re drifting peacefully in dreamland when – BAM! Your body turns into its own weather system. One minute you’re throwing off blankets like they’re on fire, the next you’re shivering like a chihuahua in winter.
Your bed becomes a battleground between hot flashes and cold sweats, and sleep.
Sweet dreams? More like sweaty dreams!))) - Mood Swings: One minute you’re laughing at a cat video, the next you’re crying because someone ate the leftover pasta you were saving.
Your family’s new hobby? Reading your mood like meteorologists tracking a storm. - Brain Fog: Your usually sharp mind feels like it’s running on Windows 95. During an important presentation, you might find yourself staring at familiar words like they’re written in hieroglyphics.
Where did you put your phone? It’s in your hand. Again. - Sleep? What is that?: Even when you’re exhausted (which is always), your body decides that 3 AM is the perfect time to practice its impression of an oven, complete with bonus anxious thoughts about that embarrassing thing you did in 7th grade.
Or waking up every hour – what could be better?))) - The Mysterious Weight Gain: Your favorite jeans have declared war, and your belly seems to be expanding like a balloon despite your usual healthy habits. It seems like your metabolism took an extended vacation (for good?)
- The Energy Crash: Remember when you could power through a full day of work, make dinner, help with homework, and still have energy left for your favorite Netflix show? Now you’re wondering if naps could be a hobby.
Energy? What Energy?
Getting through the day often requires strategic caffeine planning))). - Period Craziness: Your once predictable menstrual cycle has become a bit of an adventure! Sometimes, it arrives early, and other times, it’s late (and you think, “No way! Am I pregnant again?!”). Every now and then, it even skips a month. Your flow can vary from light to heavy…
The “emergency stash” of period products you keep around? It’s just a practical way of dealing with your newly unpredictable cycle. - The Joint Problems: Your knees and other joints make themselves known with new creaks and stiffness. Getting up from the floor takes extra effort, and you might find yourself making involuntary sound effects during ordinary movements.
Morning stiffness becomes a regular part of your routine. - The Bladder Urgency: Bathroom trips become more frequent and sometimes more urgent. You might find yourself mapping out restroom locations wherever you go, and nighttime trips interrupt your sleep more often. Important meetings and car rides suddenly become bladder endurance tests.
Because running to the bathroom every hour is exactly what we all needed in our lives, right? - Missing Libido: Your interest in intimacy fluctuates or diminishes without clear reason. Physical connections that once came naturally now require more intention and effort. You might find yourself choosing sleep over sex more frequently than before.
- Heart Palpitations: Occasional heart pounding makes an unexpected appearance. Your heart may race, flutter, or pound for short periods of time without any obvious trigger, causing momentary discomfort or anxiety. These feelings may be particularly noticeable at night.
- Skin and Hair Changes: Your skin may become drier in places while your hair pattern changes. You may notice new facial hair while the hair on your head may become thinner. Skin elasticity decreases and products that used to work well suddenly seem less effective.
Because apparently, our face and hair needed a whole new personality now)) - New Anxiety: Worries become more frequent, even about things that never bothered you before. Your brain may be rehearsing unlikely scenarios at 3 AM, and everyday worries sometimes feel magnified. Stress tolerance decreases, making ordinary challenges seem more significant.
Now your mind running wild with worries you never had before))
Beyond Supplements (But We’ll Get There!)
Here’s something Maria taught me early on – nutritional supplements work AMAZINGLY (trust me, I’m getting to the good stuff!), but they work even better when you support your body in other ways. Let me share with you what I call my “Perimenopause Survival Kit”:
Best Foods for Perimenopause
No, I’m not going to tell you to give up coffee or wine (I’m not a monster!) ;))). But adding certain foods can make a big difference. Want the full scoop? I’ll be sharing my perimenopause-friendly meal plan soon! Try these nourishing food choices
Right Movement for Perimenopause
Forget those intense HIIT workouts that leave you drained. We’re talking gentle exercise that energizes instead of exhausts. Yoga, walking, swimming-anything that makes your body happy. (Full guide coming soon!) Try these exercise that won’t make you cry.
Antistress Practices for Perimenopause
Because let’s face it-hot flashes are bad enough without adding stress! Simple breathing techniques, meditation, or just sitting quietly with your favorite tea can work wonders. Try these stress-busting practices.
Herbal teas for Perimenopause
Speaking of tea… certain herbal blends can be your best friends during this time. Stay tuned for my favorite recipes! Try these perimenopause-friendly teas!
Better sleep for Perimenopause
Yes, even with night sweats, there are ways to improve your sleep. (More on this in my upcoming sleep guide!) Try these quality sleep habits.
Best Supplements for Perimenopause Symptoms
Now, let’s talk about the Game-Changers: My Supplement Super Squad for Perimenopause.
When Maria first told me about these supplements, especially about the German “secret weapon” for perimenopause, I was skeptical. But oh my goodness, was I in for a surprise!
1. ERr 731 (Siberian Rhubarb Root)
It’s that German secret weapon that I’ve promised))!
I could say that this is the crown jewel of perimenopause relief, and I’m not exaggerating!
While the rest of the world was struggling with synthetic hormones, German women have been quietly benefiting from this natural miracle since 1993.
Here’s what makes it so special:
- It’s not just another supplement – it’s a specific extract that’s been studied extensively in German research facilities
- It can reduce ALL 11 main perimenopause symptoms by up to 83% (yes, you read that right!)
- Works naturally with your body’s own processes
- Starts showing results in as little as 4 weeks
- Over 6.7 million doses are used annually in Germany alone!
What really blew my mind was how it works. Unlike hormone replacement therapy, ERr 731 targets something called ER-beta receptors (the good guys) while mostly ignoring ER-alpha receptors (the troublemakers). In simple terms? It gives you the benefits of estrogen without the risks!
My personal experience? Less than in a month, my night sweats decreased dramatically, my mood stabilized, and that brain fog? Started lifting like a morning mist. I was honestly amazed!
Pro Tip: The typical effective dosage for perimenopause is one 4mg tablet daily. It’s important to stick with the same extract every day for at least 12 weeks to see the best results, but many women have said they felt better within 4 to 8 weeks.
Be sure to look for products made with ER 731 extract, as generic rhubarb root might not have the same effect. This super component isn’t always written about directly. For example, you could miss this absolutely amazing supplement because it isn’t simply mentioned))).
And here’s a helpful tip: take this supplement in the morning with breakfast.
2. Ashwagandha
Meet your stress-fighting Superhero!
This powerful adaptogenic herb has been a cornerstone of Ayurvedic medicine for over 3,000 years and has earned its reputation as the “Indian Ginseng” for good reason.
What makes it especially valuable during perimenopause is its unique ability to help your body adapt to stress-both physical and emotional. I first learned about it when I was battling my stress hormone, cortisol – I was amazed at its efficiency in these tasty drinks.
Unlike targeted supplements that address only one symptom, ashwagandha works holistically, helping to regulate your stress hormones, support thyroid function, and balance your nervous system all at once.
Here’s why it’s a perimenopause game changer:
- Helps reduce cortisol (stress hormone) levels by up to 30%.
- Significantly improves sleep quality and reduces anxiety
- Supports thyroid function (which often goes haywire during perimenopause)
- Helps maintain consistent energy levels throughout the day
- May increase libido and sexual function (hello, mojo!)
Think of it as your hormonal peacekeeper during this tumultuous transition, helping to smooth out those wild mood swings and energy crashes. That’s why it’s one of the must-have helpers for all women over 40.
My experience? After about 4 weeks, I noticed I was handling stress better, sleeping more soundly, and those 3 PM energy crashes became much less frequent. Plus, my anxiety levels dropped significantly!
Pro Tip: to support perimenopause, the typical dosage is 600 mg daily. Look for KSM-66 Ashwagandha, an extract with consistently high potency and quality.
Although there are different ways to take ashwagandha, depending on your purposes (see the picture below) – just remember that it’s an adaptogen, so it adapts to your body’s own needs.
My tasty tip: if you think there are already enough pills in your life, you can try adding KSM-66 Ashwagandha powder to your favorite drinks or smoothies. It has a slightly earthy taste, but mixed with some banana and cinnamon, you’ll barely notice it)).
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3. Magnesium Glycinate
Your very own midnight miracle!
This highly absorbable form of magnesium is especially suited for perimenopausal women, and for good reason. Despite being involved in over 300 bodily functions, an estimated 75% of women don’t get enough magnesium, and the deficiency often worsens during perimenopause. What sets Magnesium Glycinate apart is its gentle nature – it’s bonded with glycine, an amino acid that itself helps with sleep and anxiety, making it both effective and easy on your digestive system.
Here’s the magic behind it:
- Most bioavailable form of magnesium – your body actually absorbs it!
- Reduces night sweats and hot flashes
- Helps prevent those lovely middle-of-the-night wake-ups
- Eases muscle tension and joint discomfort
- Supports mood stability and reduces anxiety
Personal take? Within days of starting, I noticed fewer night sweats, better sleep, and those muscle cramps that used to wake me up? Gone! My night-time bathroom trips even decreased.
Pro Tip: most women going through perimenopause benefit from 300 to 450 milligrams of elemental magnesium every day. Magnesium helps people relax, so it’s a good idea to take it 30 to 60 minutes before bed to help you sleep better. The glycinate form of magnesium lets you take a higher dose without feeling sick. Look at the label on your supplement to see how much elemental magnesium is in it, not just how much the total compound weighs.
The great thing about magnesium is how quickly it can help. Many women notice improved sleep within just a few days. Your body will thank you for this.
FIND OUT MORE:
Best supplements for women over 40
4. Black Cohosh
This North American herb has been used for centuries by Native American women for women’s health, with particular benefits now recognized for menopausal symptoms. The root of this forest plant contains compounds that appear to selectively interact with your body’s estrogen receptors, providing relief without the risks associated with hormone replacement therapy. What makes it special is its long history of traditional use combined with modern clinical research that supports its efficacy.
Here’s what makes it special:
- Specifically targets hot flashes and night sweats
- May reduce hot flash frequency by up to 70%.
- Helps maintain healthy vaginal tissues
- Supports better sleep patterns
- May help with mood swings
I haven’t tried this one yet, but they say if you add this to your routine, your hot flashes can decrease from 5-6 per day to maybe 1-2 mild ones (or even vanish!). Night sweats can improve dramatically within about 3 weeks.
Pro Tip: when choosing your supplement, quality really matters with this particular herb – look for products that specify the exact species (Actaea or Cimicifuga racemosa) and standardization (Certified organic), like this one.
5. Evening Primrose Oil
It’s your gentle hormone harmonizer!
Extracted from the seeds of the evening primrose flower, this golden oil contains one of nature’s richest sources of gamma-linolenic acid (GLA) – a specialized fatty acid that becomes increasingly difficult for your body to produce during perimenopause. This creates a perfect storm where you need more GLA just when your body is less able to make it. Evening primrose oil provides this critical building block directly to help your body produce prostaglandins, which regulate inflammation and hormone sensitivity.
Here’s why it’s so valuable:
- Rich in essential fatty acids that support hormone balance
- Helps reduce breast tenderness and PMS-like symptoms
- May improve skin elasticity and hydration
- Supports a healthy inflammatory response
- May help with hair thinning
From my experience? Within about 2 months, I noticed my skin felt more supple, breast tenderness decreased significantly, and those random aches and pains became less frequent. It also seemed to help with the hormonal headaches I’d been getting.
Pro Tip: for this golden treasure, Barlean's and Sports Research both offer exceptional quality in 1300mg softgels. Take 1-2 capsules daily with food (I personally find taking them with dinner works beautifully).
These brands prioritize freshness, which is so important since these delicate oils can lose their magic if not properly cared for.
Store your precious capsules away from heat and light, and prepare to notice subtle but meaningful changes in how your skin feels and how your body manages monthly discomforts over the coming weeks.
REMEMBER: Always start with one supplement at a time, and talk to your doctor before starting a new supplement regimen, especially if you’re taking other medications!
My Personal Game Plan
Here’s what worked best for me: I started with Ashwagandha when I was dealing with high cortisol, then took ERr 731 as my perimenopause foundation (because the research behind it is INCREDIBLE), and then added Magnesium Glycinate, which became my best friend at bedtime, and Evening Primrose Oil for the beauty effect)).
The best part? Within a few weeks, I started to feel more like ME again. Not some tired, cranky version of myself, but really ME – with MY energy, MY focus, and yes, even MY joy!
Remember, beautiful ladies – perimenopause is not the end of your vibrant life. It’s just a transition, and with the right support, you can feel amazing through it all!
You’ve got this! And I’m here for the journey.
Talk soon!
Sofi
P.S. Have you tried any of these supplements? I’d love to hear about your experiences! Drop me a line or save this article for later – trust me, you’ll want to come back to it!