Perimenopause is a transitional period which signals the start of menopause for women. But many people – including women – may not know much about what the body may be going through during this period.
Although perimenopause is a natural part of life that many women and people with periods will experience, the symptoms can be irregular and disruptive. This can often feel confusing and debilitating if it begins to impact your day-to-day life.
Among other hormonal treatments, your diet and nutrient intake can help alleviate the symptoms of perimenopause and menopause. Taking supplements to help with perimenopause is an important step toward taking care of your health during this transitional period.
Find out the best perimenopause supplements for women in the UK as we dive into the signs of perimenopause and the facts you need to know. Discover the best supplements to support your wellbeing with BetterYou.
In this guide:
What is Perimenopause?
Perimenopause is a natural process that happens to women and people with periods. Perimenopause means ‘around menopause’ and refers to the transitional period into menopause. It’s the first stage of the menopause and a sign for a lot of women and people with periods that their bodies and hormones are changing – often beginning with irregularities in their period.
While perimenopause and menopause are different stages, the symptoms and remedies are often similar. Taking vitamins to help with perimenopause can help support your health as these symptoms begin.
Read more about menopause symptoms with our guide
When Does Perimenopause Start?
Perimenopause can begin at different ages and can appear with various symptoms, but there are some common factors:
- Perimenopause starts when oestrogen levels begin to fluctuate and periods become irregular.
- This life phase typically begins between the ages of 45 to 55, but you may notice changes as early as your mid-30s.
- Oestrogen may rise and fall during this time, meaning your menstrual cycle may vary in length month to month.
- Perimenopause ends when you’ve gone through 12 consecutive months without a period, which is then considered the menopause.
Read more about the menstrual cycle as we explore symptoms and tips
What Are the Symptoms of Perimenopause?
Signs of perimenopause are similar to those you might experience throughout menopause. Symptoms can vary for everyone, but you might expect to experience some of the following symptoms:
- Irregular periods
- Difficulty sleeping
- Mood changes and irritability
- Bone turnover (leading to low bone density)
- Hot flushes
- Vaginal dryness
How Long Does Perimenopause Last?
Symptoms typically last around four years, beginning before your periods have stopped. However, perimenopause can be known to last for up to a decade before menopause. Hormone levels can begin fluctuating long before symptoms are noticeable. Fluctuating oestrogen levels usually occur in your early to late 40s, but you could notice the signs as early as your mid-30s.
Menopause symptoms may subside once you are considered postmenopausal, but they could potentially affect you for up to 12 years.
This transitional phase will affect everyone differently. It’s important to identify your symptoms and speak to those closest to you. If symptoms are seriously affecting your lifestyle, make sure to speak to your doctor.
What Vitamins Should I Take for Perimenopause?
During perimenopause, oestrogen levels fluctuate and the menstrual cycle becomes irregular. Understanding what vitamins are good for perimenopause can help soothe your symptoms and boost your overall health and wellbeing.
The key vitamins to help with perimenopause include:
- Magnesium
- Vitamin D
- Vitamin K
- Vitamin B (especially B12 and B6)
- Vitamin E
At BetterYou, we focus on a food-first approach to diet and nutrition, ensuring your body receives the essential vitamins, minerals and nutrients it needs. However, taking fast absorbing supplements can also help bridge any gaps in your diet and lifestyle. That way, you can guarantee that you’re meeting your optimal daily intake.
You should always speak to your doctor if you’re concerned about your health, and before taking supplements.
Shop our complete range of menopause supplements
Magnesium Supplements for Sleep
Magnesium can help to support your quality of sleep during perimenopause. This is because fluctuating hormones can cause symptoms which can disrupt your ability to drift off, such as hot flashes and headaches.
Magnesium is one of the most effective vitamins to help perimenopause symptoms as it helps your brain receptors switch off in preparation for sleep. This can help you reach and maintain a state of rest and relaxation.
Transdermal Magnesium supplements are one of the most convenient supplements for perimenopause because they can be applied to the skin, rather than taken orally. Our supplements are made using Magnesium chloride, which is one of the purest and most effective forms of the mineral.
Magnesium supplements are available in various forms, including:
- Magnesium Bath Flakes - Add these flakes to your bathwater to help increase your intake and help you wind down ready to sleep.
- Magnesium Creams - Blended with nourishing ingredients, these are some of the best Magnesium supplements for perimenopause and hydrating your skin.
- Magnesium Sprays – Formulated to deliver a high dose of fast absorbing Magnesium, these replenishing body sprays help to support sleep without you having to take a tablet.
- Magnesium Water – Enjoy a fast, convenient and refreshing way to elevate your Magnesium intake on the move without taking a tablet.
You can find out more about the benefits of Magnesium and the superior advantages of Magnesium chloride with our helpful guides.
Shop our collection of Magnesium supplements
Vitamin D & Vitamin B12 for Mood Swings
If you’re suddenly feeling more irritable or tearful than you used to, it could be down to hormone fluctuations caused by perimenopause. Boosting your Vitamin D & Vitamin B12 intake can help contribute to a more balanced and positive mindset during perimenopause.
- Vitamin B supports natural energy production, which can help reduce tiredness and fatigue.
- Vitamin B12 is also linked to serotonin production, the ‘feel good hormone’ which helps to regulate your mood.
- Vitamin B6 helps our bodies convert the amino acid L-DOPA into dopamine, and convert the amino acid 5-HTP into serotonin. These are important neurotransmitters (chemical messengers) that can help you feel good.
Meanwhile, Vitamin D can also help improve your mood due to its role in regulating serotonin, which can help you feel at your best during the perimenopause.
Vitamin D is one of the best perimenopause supplements for women in the UK, as studies have shown that serotonin can drop from a lack of Vitamin D due to limited sun exposure. Vitamin D deficiency has been linked with low mood, which may be exacerbated during perimenopause.
You can read more about the benefits of supplementing Vitamin D for menopause in our guide.
Shop our Vitamin B supplements
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Vitamin D & K Supplements for Bone Turnover
Oestrogen levels decline during perimenopause, which can lead to increased bone loss and low bone density. This can increase the risk of osteoporosis and osteoarthritis, resulting in fragile bones and a higher risk of fractures.
- Supporting strong bones, Vitamin D is one of the best supplements for perimenopause symptoms. This powerful nutrient helps your body regulate calcium and phosphorus in your bones – two minerals which contribute to bone strength.
- Vitamin K works alongside Vitamin D to move calcium into your bones so that the mineral doesn’t deposit in your blood. Vitamin K supplements can be taken alongside Vitamin D to help support your bones during this time.
Shop our Vitamin D & K2 oral spray
Shop our complete Vitamin K supplement collection
Vitamin E Supplements for Hot Flushes
Hot flushes are a very common symptom of perimenopause, and can be a real inconvenience as you navigate your day-to-day.
Hot flushes are caused by hormonal imbalances triggered by perimenopause. As your oestrogen levels decrease, this can impact how your body regulates the hypothalamus (a part of your brain which helps to keep your body in balance), which can affect your temperature.
Studies have shown that Vitamin E is an effective supplement for offering relief for hot flushes. Vitamin E helps to support your immune system, maintain healthy skin, and could be one of the best vitamins to help manage frustrating hot flushes.
Meanwhile, if you’re experiencing hot flushes, be sure to dress in layers that you can remove to help regulate your temperature.
Vitamin E for Vaginal Dryness
Vaginal dryness is a common perimenopausal symptom influenced by lower oestrogen levels during perimenopause. It is also a symptom of the menopause, and can lead to discomfort during sex.
Oestrogen is essential to the lubrication, elasticity, and thickness of the vagina. When your oestrogen declines, you may experience dryness and inflammation. Studies have shown that certain Vitamin E vaginal creams may help relive dryness and improve elasticity.
Soothe Your Symptoms with BetterYou Supplements
No matter how common or ‘normal’ they may be, perimenopause symptoms can be incredibly tiresome and frustrating. Taking supplements to help with perimenopause symptoms can help boost essential vitamins and minerals to optimal levels, relieving the signs and effects of perimenopause.
From the fast absorbing benefits of transdermal Magnesium to our effective vitamin oral sprays, our pill-free supplements are specially formulated to deliver daily doses straight into the bloodstream.
Find the best perimenopause supplements for you with BetterYou. Our UK-based collection is ideal for busy lifestyles, ensuring quick and efficient nutrition right where you need it most. Help alleviate your symptoms with our wide range of hassle-free women’s health supplements today.
A Better Way to a BetterYou
We understand that modern lifestyles, food production and our environment can make it challenging to get the nutrients we need every day from diet alone. That’s why we’re here – to help offer a better way to a BetterYou.
Traditional tablets and capsules don’t always suit everyone. But no one should miss out on effective nutritional support. As experts in fast-acting, impactful supplements, we take essential ingredients in their most bioavailable form and combine them with innovative delivery methods.
No matter if you’re looking for immune support, improved sleep or effective children’s vitamins, you can find us at major retailers. Browse our products in Tesco, Holland & Barrett, and Boots, as well as online and on Amazon – making it easy to find the products you need.
