Perimenopause Plan
Knowledge base · chapter 05
Supplements during perimenopause
Eating enough is the starting point. Supplementing can make sense for a specific indication, but "good for your cells" isn't proof that a supplement reduces menopause symptoms.
On this page
6 min read
- 01When to discuss supplements
- 02Supplements by category
- 03Overview
- 04What to pay attention to
- 05Quality & choice
What you will get
- Discuss use with your doctor or dietitian
- Quality & choice
- What to pay attention to
Supplements can have side effects and interactions. Base your choice on your diet, medical situation, and any deficiencies. Extra caution is needed with medication, pregnancy or trying to conceive, kidney problems, and heavy bleeding.
When to discuss supplements
Ask first: what problem am I trying to address, is there any sign of a deficiency, and what has been studied in people like me? A well-chosen supplement can be part of a treatment, but a standard combination for all perimenopause symptoms isn't supported by evidence.
Your plate is the base. Adding to it is tailored work — with someone who knows your story.
Supplements by category
Vitamins
Vitamin D
Follow the Dutch supplementation guideline. Women aged 50 to 69 are advised to take an extra 10 micrograms daily; from age 70, that's 20 micrograms. Certain younger groups also have a specific recommendation. — This preventive guideline doesn't usually require a blood test. A confirmed deficiency calls for a personal treatment plan.
B vitamins: targeted, not automatically a complex
With a vegan diet, you need a reliable source of vitamin B12, usually a supplement. An absorption problem or certain medications can also cause a deficiency. Fatigue alone doesn't prove a B12 deficiency. — Too much vitamin B6 can cause nerve problems. Add up the B6 from different supplements you take.
Vitamin K2
K2 is not a standard treatment for menopause symptoms and doesn't automatically belong with every vitamin D supplement. — Discuss it with your doctor if you take vitamin K antagonists; don't change your intake on your own.
Minerals
Magnesium
Magnesium is an essential nutrient. The evidence that extra magnesium improves insomnia or menopause symptoms for everyone is limited. Cramps or restlessness don't prove a deficiency. — Supplements can cause diarrhea. Discuss it with your doctor if you have kidney problems, and check for interactions with medication.
Calcium
First look at how much calcium you get from food. Only an inadequate intake or a specific medical indication calls for targeted supplementing. — Combine this assessment with vitamin D, movement, and your personal bone risk.
Iron
Heavy bleeding can lead to iron deficiency. Have your symptoms and bleeding evaluated; tests such as hemoglobin and, if needed, ferritin can provide direction. — Avoid taking it long-term without an indication. Also treat the underlying cause of the bleeding.
Other
Omega-3
Omega-3 fatty acids are nutrients, but a randomized study in peri- and postmenopausal women found no improvement in hot flashes, sleep, or mood compared with placebo. — So an omega-3 product isn't automatically a treatment for menopause symptoms. Base your use on your diet and any medical indication.
Creatine
Creatine combined with strength training can support muscle-related goals; much of the research involves postmenopausal women. It isn't a proven treatment for hot flashes or perimenopausal brain fog. — A two-year study found no improvement in bone density. Discuss it with your doctor if you have kidney disease or are pregnant or trying to conceive; research in these groups is limited.
Probiotics
Effects depend on the bacterial strain, product, and symptom. Research on nutrition and the microbiome doesn't prove that every probiotic balances hormones. — Only choose one for a clear purpose, and stop if you notice adverse effects or the intended result doesn't happen.
Overview
What to pay attention to
Use these as discussion points, not as a diagnosis or personal supplement advice.
Vitamin D
Look at the Dutch supplementation guideline and your personal situation, not just fatigue.
Magnesium
Start with your diet. Sleep problems or cramps don't prove a magnesium deficiency.
Omega-3
Look at your fish intake and any medical indications. A positive effect on a biomarker doesn't prove a reduction in menopause symptoms.
Calcium
Start with dietary intake and bone risks; this conversation often belongs alongside vitamin D and strength training.
Quality & choice
Not all supplements are equal. Pay attention to form, dose, medication interactions, and whether the product has been independently tested. More expensive is not automatically better. Ask your doctor or dietitian if you are unsure.
Basics first
- 1
Your plate
Full meals, with enough protein, fiber and colour.
- 2
Adding with purpose
Only where your own situation calls for it.
- 3
Deciding together
Check the indication and safety with your doctor, pharmacist, or dietitian if needed.
Discuss use with your doctor or dietitian
- 1Choose a goal and, if useful, set an evaluation date
- 2Add up the same nutrients from different products
- 3Only get targeted tests done if the result will change what you do
- 4Check medication interactions with your doctor or pharmacist
Based on
Ask first: what goal, for whom, and with what evidence?
A substance can be necessary without extra intake offering any benefit. A supplement for a deficiency, general nutritional support, and treating hot flushes are three different goals.
In a controlled study, omega-3 did not reduce hot flushes better than placebo. For creatine, research on muscle in combination with training is more relevant than a promise against menopause symptoms.
Next step
Make a list of what you already take, including dosages. Discuss the goal, overlap, medication and a review moment.
Sources
- Official supplementation advice for vitamin D. (opens in a new tab)
- Safety limits for vitamin B6 and the risk of nerve symptoms. (opens in a new tab)
- Controlled study on omega-3 in 355 peri- and postmenopausal women, showing no benefit over placebo on hot flushes, sleep or mood. (opens in a new tab)
- Research on creatine combined with strength training, mainly in postmenopausal women. (opens in a new tab)
- Meta-analysis on creatine and muscle outcomes in women. (opens in a new tab)