5 Non-Negotiable Supplements Every Woman in Perimenopause Should Know About

Perimenopause is not for the faint of heart. The hormone shifts, the brain fog, the restless nights, and the “why does my body feel like it’s rebelling against me?” moments can leave you frustrated and searching for answers. The truth is, while lifestyle foundations like nutrition, movement, and sleep will always be step one, smart supplementation can make the ride a whole lot smoother.

I’m not talking about throwing spaghetti at the wall with trendy powders or gimmicky “menopause miracle” products. I’m talking about research-backed supplements that support mood, energy, hormones, and long-term health during one of the most critical phases of a woman’s life. These are the ones I consider non-negotiables — the baseline tools every perimenopausal woman should at least know about.

And spoiler: all of these are currently featured in my shop because I like to keep it stupid simple (KISS). 

1. Creatine: Not Just for Gym Bros

Let’s clear this up once and for all: creatine is not just for bodybuilders. Yes, it supports muscle strength and recovery but its benefits go way beyond the squat rack.

In fact, a 2021 study showed that women who added creatine to their lifestyle interventions saw depressive symptoms improve faster than lifestyle changes alone (PMID: 33800439). That’s huge. Perimenopause is often marked by mood changes thanks to shifting hormones, and creatine seems to play a role in brain energy metabolism that can help steady the ship.

So while creatine can help you feel stronger in the gym, it may also help you feel stronger mentally and emotionally. That’s why I use it and recommend it regularly.

My pick: Kleen Athlete Creatine

2. Magnesium: The Mineral of Calm

If there were one mineral I could beam into every perimenopausal woman’s body, it would be magnesium. Your hormones, nervous system, and circadian rhythm absolutely crave it. Research shows magnesium can lower stress (PMID: 28526383), support hormone balance (PMID: 23056605), and improve sleep quality. Translation? Better recovery, deeper rest, and fewer “I might lose it” moments.

Here’s the problem: most women are deficient. Between stress, processed foods, and soil depletion, magnesium intake is often far below optimal. Adding a high-quality magnesium supplement can be a game-changer for mood, energy, and sleep.

My pick: Ortho Molecular Reacted Magnesium

3. Protein: Your Metabolism’s Best Friend

Say it with me: protein is not optional. Perimenopause is often when women start noticing changes in body composition — slower metabolism, easier weight gain, harder recovery. One reason is declining muscle mass, and protein is your defense against it.

Did you know that even a simple protein shake before a meal can naturally boost your GLP1 levels (PMID: 23666746)? That means better satiety, steadier blood sugar, and fewer energy crashes. In a world of ultra-processed convenience foods, protein gives your body the building blocks it needs to thrive.

Whether you’re blending it into a smoothie, stirring it into oatmeal, or just shaking it up with water, a high-quality protein powder is one of the easiest tools for perimenopausal health.

My pick: Ballerina Farm Farmer Protein

4. Omega-3: Nature’s Inflammation Fighters

If I could describe Omega-3 fatty acids in one phrase, it would be cellular peacekeepers. EPA and DHA (the active compounds in Omega-3 supplements) are inflammation fighters that support brain, heart, and hormonal health.

Research shows Omega-3s can improve insulin sensitivity and reduce systemic inflammation (PMID: 29538286). That’s crucial because perimenopause is often a time when women start experiencing creeping blood sugar issues, higher cholesterol, or increased cardiovascular risk. Think of Omega-3s as long-term health insurance in a capsule, one of the smartest daily investments you can make.

My pick: Nordic Naturals Pro-Omega 2000

5. Nicotinamide Riboside: The Longevity Edge

Finally, let’s talk about one of the most exciting emerging supplements: Nicotinamide Riboside (NR). It’s been called a “longevity vitamin” because of its ability to boost NAD+ levels, which decline with age.

Why does this matter? NAD+ is a coenzyme involved in energy production, DNA repair, and cellular resilience. Early research suggests boosting NAD+ through NR supplementation may improve energy, slow aspects of aging, and support longevity (PMID: 37630330). Is the science still evolving? Absolutely. But the early signals are strong enough that I consider this a valuable addition to the perimenopause toolkit.

My pick: Tru Niagen Pro 500

Why These Are My Non-Negotiables

Each of these supplements fills a unique gap in perimenopausal health. Together, they create a foundation for:

• Stable energy and mood

• Better sleep and stress resilience

• Muscle preservation and metabolic support

• Reduced inflammation and long-term protection

• A proactive approach to aging and longevity

They’re not gimmicks. They’re not “quick fixes.” They’re tools that, when combined with nutrition, movement, and lifestyle changes, can help you feel like yourself again — maybe even better. So if perimenopause has you feeling like your body is running the show, take this as your sign.