Supplements for Perimenopause UK: What the Evidence Says
Which supplements for perimenopause have real evidence behind them: vitamin D, calcium, magnesium, vitamin B6 and omega-3, what NICE says about HRT and herbal remedies, and when to see your GP.
By the GUUDIES Editorial Team · Updated 26 October 2026 · Sources listed at the end.
Disclosure: GUUDIES sells a daily gummy pouch. We say below exactly which of these nutrients it contains and which it does not.
The short answer: no supplement treats perimenopause symptoms such as hot flushes in the way HRT can, and NICE guidance puts HRT and talking therapies first. What supplements can do is cover nutrients that matter more as oestrogen falls: vitamin D and calcium for bones, and nutrients such as vitamin B6 and magnesium that carry authorised claims for hormonal activity, tiredness and psychological function. Get those foundations right, and talk to your GP about symptoms.
What is perimenopause?
Perimenopause is the time before your periods stop completely, when hormone levels, especially oestrogen, rise and fall unevenly. It usually starts in your 40s and can last several years. You reach menopause when you have not had a period for 12 months. Common symptoms include changes to your periods, hot flushes, night sweats, poor sleep, low mood or anxiety, brain fog and joint aches. The NHS has a full list (see sources).
Start with your GP, not a supplement
The NICE menopause guideline (NG23) recommends HRT as the main treatment for hot flushes and night sweats for most women, and cognitive behavioural therapy (CBT) as an option for those symptoms and for low mood linked to the menopause. If symptoms are affecting your life, book a GP appointment. Supplements are not a substitute for that conversation.
Supplements for perimenopause: what the evidence supports
The table shows the nutrients most often discussed for this stage, why they come up, and the health claim each is allowed to carry in Great Britain.
| Nutrient | Why it comes up | Authorised claim (GB) | In GUUDIES Daily Greens+? |
|---|---|---|---|
| Vitamin D | Bone loss speeds up as oestrogen falls; UK sunlight is too weak to make vitamin D from October to early March | Contributes to the maintenance of normal bones and normal muscle function | Yes, 20µg |
| Calcium | The main mineral in bone | Needed for the maintenance of normal bones | No |
| Vitamin K | Works with vitamin D and calcium in bone | Contributes to the maintenance of normal bones | Yes, K2 80µg |
| Vitamin B6 | Often included in women's formulas | Contributes to the regulation of hormonal activity, normal psychological function and the reduction of tiredness and fatigue | Yes, 1.7mg |
| Magnesium | Commonly taken for tiredness and muscle aches | Contributes to the reduction of tiredness and fatigue, normal psychological function and normal muscle function | No |
| Vitamin B12 | Tiredness is one of the most common complaints | Contributes to the reduction of tiredness and fatigue and normal psychological function | Yes, 24µg |
| Omega-3 (EPA and DHA) | Heart disease risk rises after menopause | Contribute to the normal function of the heart (with 250mg EPA and DHA a day) | No |
| Iron | Heavy or irregular periods in perimenopause can lower iron | Contributes to the reduction of tiredness and fatigue | No |
None of these nutrients is authorised to claim it relieves hot flushes, night sweats or any other menopause symptom.
Vitamin D, calcium and your bones
Oestrogen helps protect bone, so bone density can fall faster in the years around menopause. The NHS advises everyone to consider 10µg of vitamin D a day in autumn and winter, and adults need about 700mg of calcium a day, which most people can get from food such as dairy or fortified plant milks, tofu set with calcium, and green leafy vegetables. The Royal Osteoporosis Society has practical advice on diet and exercise for bone health. If you have a family history of osteoporosis or an early menopause, ask your GP about your risk.
Magnesium, sleep and mood
Poor sleep and low mood are among the most common perimenopause complaints. Magnesium contributes to the reduction of tiredness and fatigue and to normal psychological function, but it is not authorised to claim it improves sleep, and the trial evidence for sleep is limited. Adults in the UK need about 270mg (women) a day, and nuts, seeds, wholegrains and green vegetables are good sources. If sleep or mood are a real problem, speak to your GP: CBT has good evidence for both in menopause.
Omega-3 and heart health
After menopause, women's risk of heart disease rises. The NHS recommends at least two portions of fish a week, one of them oily. EPA and DHA contribute to the normal function of the heart at 250mg a day. If you do not eat oily fish, an algae or fish oil supplement is one way to get there.
What about black cohosh, soy isoflavones and other herbal remedies?
NICE notes there is some evidence that isoflavones and black cohosh may relieve hot flushes, but the quality and dose of these products vary, and their safety is uncertain. Black cohosh has been linked to rare liver problems, and herbal remedies can interact with other medicines. They are not a proven alternative to HRT. If you want to try one, speak to your GP or pharmacist first, especially if you take any other medication or have had breast cancer.
What to look for in a perimenopause supplement
- Declared doses: check the milligrams or micrograms of each nutrient against the NRV, not just a list of ingredients.
- Vitamin D: at least 10µg a day, especially from October to March.
- Honest claims: be wary of "hormone balancing" blends. Only vitamin B6 carries an authorised claim about hormonal activity.
- Interactions: check with a pharmacist if you take HRT, thyroid medication, blood thinners or other regular medicines.
Where GUUDIES fits
The Daily Greens+ gummy in the GUUDIES pouch provides vitamin D3 (20µg), vitamin K2 (80µg), vitamin B6 (1.7mg) and vitamin B12 (24µg) among fourteen vitamins and minerals. Vitamin D and vitamin K contribute to the maintenance of normal bones, and vitamin B6 contributes to the regulation of hormonal activity. It does not contain calcium, magnesium, iron or omega-3, so you would need food or a separate supplement for those. It is not a treatment for perimenopause symptoms. Five of the six gummies in the pouch are vegan; the Marine Collagen gummy contains fish collagen.
Common questions
What is the best supplement for perimenopause?
There is no single best supplement. Vitamin D is the one the NHS advises most adults to consider, and calcium, magnesium, vitamin B6 and omega-3 are worth checking in your diet. For symptoms like hot flushes, NICE recommends talking to your GP about HRT or CBT.
Do supplements help with hot flushes?
No vitamin or mineral is authorised to claim it helps hot flushes. NICE says there is some evidence for isoflavones and black cohosh, but product quality varies and safety is uncertain.
Can I take supplements with HRT?
Usually, yes, for standard vitamins and minerals, but herbal remedies can interact with medicines. Check with your GP or pharmacist.
Does magnesium help perimenopause sleep?
Magnesium contributes to the reduction of tiredness and fatigue, but there is not enough evidence to say it improves sleep.
When should I see a GP about perimenopause?
If symptoms are affecting your daily life, if you have symptoms before 45, or if you have very heavy or irregular bleeding.
Sources
- NHS. Perimenopause: symptoms and treatment. nhs.uk
- NICE. Menopause: identification and management (NG23). nice.org.uk
- NHS. Vitamin D. nhs.uk
- NHS. Calcium and other minerals. nhs.uk
- NHS. Fish and shellfish. nhs.uk
- Royal Osteoporosis Society. Nutrition for bones. theros.org.uk
- Great Britain nutrition and health claims register. gov.uk
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