Best Supplements for Perimenopause (2026)

Perimenopause — the transitional phase before menopause — brings fluctuating hormones that can trigger hot flashes, mood swings, sleep disruption, and irregular cycles. The right supplements can help ease these symptoms by supporting hormone balance, calming the nervous system, and maintaining bone density during this critical transition period.

Quick Comparison

Product	Key Ingredients	Form	Best For	Rating
Pink Stork Perimenopause Supplement	Ashwagandha, Maca, Black Cohosh	Capsules	Best Overall	4.6/5
LUNAKAI Menopause Relief Gummies	Black Cohosh, Dong Quai, Vitex	Gummies	Best Gummies	4.5/5
Pink Stork DIM Supplement	DIM 200mg	Capsules	Best for Estrogen Balance	4.6/5
Lunakai Menopause Supplements 13-in-1	13 Ingredients	Capsules	Most Comprehensive	4.5/5
Pink Stork Hormone Balance Drops	Vitex, Saffron, Ashwagandha	Liquid Drops	Best Liquid	4.5/5
NATURELO Menopause Supplements	Black Cohosh, Ashwagandha, Chasteberry	Capsules	Best Natural Blend	4.4/5
Pink Stork Maca Root Capsules	Organic Maca with BioPerine	Capsules	Best for Energy & Libido	4.5/5

1. Pink Stork Ashwagandha, Maca Root & Black Cohosh Perimenopause Supplement – Best Overall

Purpose-built for perimenopause, this formula combines three of the most clinically studied ingredients for managing hormonal transition symptoms.

Pink Stork designed this supplement specifically for the perimenopausal phase, combining ashwagandha for stress and cortisol management, maca root for energy and libido support, and black cohosh — the gold standard herb for hot flash relief. The targeted formulation addresses the multi-symptom nature of perimenopause rather than focusing on a single complaint. Each ingredient is dosed at meaningful levels within vegetarian capsules.

• Pros:
• Specifically formulated for perimenopause (not just general menopause)
• Combines three evidence-backed ingredients in one capsule
• Addresses hot flashes, mood, energy, and stress simultaneously

• Cons:
• Multiple capsules per serving
• Results may take 4-6 weeks to fully manifest

Best for: Women in early to mid-perimenopause seeking a comprehensive single-product solution

2. LUNAKAI USA Made Menopause Relief Gummies – Best Gummies

These delicious gummies deliver black cohosh, dong quai, and vitex in a chewable format that makes daily perimenopause support enjoyable.

LUNAKAI’s menopause relief gummies combine black cohosh for hot flash reduction, dong quai for hormonal regulation, and vitex (chasteberry) for cycle-related symptoms — all in a pleasant-tasting gummy. The USA-manufactured formula is non-GMO and vegan-friendly. For women who struggle with capsules or want a more pleasant supplementation experience, these gummies deliver clinically relevant ingredients without the pill fatigue common with multi-capsule regimens.

• Pros:
• Enjoyable gummy format improves compliance
• Combines three key perimenopause herbs
• USA manufactured with non-GMO ingredients

• Cons:
• Contains added sugars typical of gummies
• Lower herb concentration compared to capsule forms

Best for: Women who prefer a tasty, easy-to-take format over pills and capsules

3. Pink Stork DIM Supplement – Best for Estrogen Balance

DIM (diindolylmethane) helps the body process estrogen more efficiently — a key concern during perimenopause when estrogen levels fluctuate unpredictably.

This Pink Stork formula delivers DIM, a compound naturally found in cruciferous vegetables, specifically designed for estrogen and hormone balance during menopause and perimenopause. DIM supports healthy estrogen metabolism by promoting the conversion of stronger estrogen forms into less potent metabolites, which can help reduce estrogen-dominant symptoms like bloating, mood swings, and breast tenderness. The formula is designed specifically for women navigating hormonal transitions.

• Pros:
• Targets estrogen metabolism directly — the root cause of many perimenopause symptoms
• Clinically studied compound (DIM) with strong research backing
• Can be combined with other perimenopause supplements

• Cons:
• Single-ingredient focus requires additional supplements for comprehensive support
• May cause mild digestive upset initially

Best for: Women experiencing estrogen-dominant perimenopause symptoms like bloating, weight gain, and mood swings

4. Lunakai USA Made Natural Menopause Supplements 13-in-1 – Most Comprehensive

This 13-in-1 formula packs the widest range of perimenopause-supporting ingredients into a single supplement, covering hot flashes, mood, sleep, and bone health.

Lunakai’s comprehensive formula includes black cohosh, dong quai, red clover, chasteberry, wild yam, soy isoflavones, and additional vitamins and herbs — 13 active ingredients in total. This kitchen-sink approach means women don’t need to juggle multiple bottles to address the full spectrum of perimenopause symptoms. The USA-manufactured formula targets hot flashes, night sweats, mood support, and hormonal balance simultaneously.

• Pros:
• 13 active ingredients for multi-symptom relief
• Replaces the need for multiple individual supplements
• Includes both herbal and nutritional support

• Cons:
• Individual ingredient doses may be lower than standalone products
• Complex formula may make it harder to identify which ingredients are helping

Best for: Women who want comprehensive all-in-one support without managing multiple supplement bottles

5. Pink Stork Hormone Balance Drops – Best Liquid

These liquid drops deliver vitex, saffron, and ashwagandha in a fast-absorbing format that’s easy to adjust and take on the go.

Pink Stork’s hormone balance drops provide a liquid alternative for women who prefer not to swallow capsules. The formula features vitex (chasteberry) for cycle regulation and hormonal balance, saffron for mood support, and ashwagandha for stress management. Liquid supplements typically absorb faster than solid forms, and the dropper format allows for easy dose customization. Designed specifically for hormonal health during PMS, perimenopause, and mood fluctuations.

• Pros:
• Fast-absorbing liquid format
• Flexible dosing with dropper
• Targeted herb combination for hormonal transitions

• Cons:
• Herbal taste may not be pleasant for all users
• Requires refrigeration after opening

Best for: Women who prefer liquid supplements or want faster absorption than capsules provide

6. Pink Stork Hormone Balance Multivitamin – Best Multivitamin for Perimenopause

This 18-in-1 multivitamin combines perimenopause herbs like vitex and ashwagandha with essential vitamins and minerals for complete daily nutritional support.

Rather than just targeting symptoms, this Pink Stork multivitamin provides a foundation of 18 ingredients including vitex, saffron, ashwagandha, and magnesium alongside standard vitamins and minerals. It’s designed to replace both a daily multivitamin and a hormone-support supplement in one product. The comprehensive formula addresses nutritional gaps that commonly worsen during perimenopause, such as magnesium, B vitamins, and vitamin D deficiency.

• Pros:
• Combines hormone support herbs with daily essential nutrients
• Replaces both a multivitamin and a menopause supplement
• 18 targeted ingredients including saffron for mood

• Cons:
• Individual ingredient doses may be conservative
• May overlap with other supplements already being taken

Best for: Women who want to streamline their supplement routine with one comprehensive daily formula

7. NATURELO Menopause Supplements for Women – Best Natural Blend

NATURELO’s whole-food-based menopause formula delivers black cohosh, ashwagandha, and chasteberry alongside plant-based nutrients for a clean, natural approach.

This herbal blend combines black cohosh for hot flashes, ashwagandha for stress resilience, and chasteberry for hormonal regulation — all sourced from whole-food and organic ingredients where possible. NATURELO is known for clean formulations free of synthetic fillers, and this menopause supplement maintains that standard. The capsules are vegetarian and free of common allergens including gluten, soy, and dairy.

• Pros:
• Clean, whole-food-based formulation
• Free of synthetic fillers and common allergens
• Trusted brand with strong quality reputation

• Cons:
• Fewer total ingredients than some competitors
• Premium pricing for the ingredient count

Best for: Women who prioritize clean, natural ingredients and prefer established supplement brands

8. Menopause Supplements with Black Cohosh & Red Clover – Best Budget Pick

This affordable menopause formula provides black cohosh and red clover isoflavones — two of the most research-backed ingredients for hot flashes and night sweats.

Focused on the two ingredients with the strongest evidence for menopause symptom relief, this supplement delivers black cohosh for hot flash reduction and red clover isoflavones that mimic mild estrogenic activity. The streamlined formula keeps the price accessible without sacrificing the core ingredients that matter most. It’s a solid entry-level option for women just beginning to experience perimenopause symptoms.

• Pros:
• Budget-friendly price point
• Two well-researched core ingredients
• Simple formula with clear ingredient purpose

• Cons:
• Lacks adaptogenic herbs like ashwagandha for stress support
• May not be sufficient for severe symptoms

Best for: Women looking for affordable, evidence-based hot flash and night sweat relief

9. Pink Stork Maca Root Capsules – Best for Energy & Libido

Organic maca root with BioPerine® addresses two of perimenopause’s most frustrating symptoms: declining energy and reduced libido.

Maca root has centuries of traditional use for energy, stamina, and sexual health, and modern research supports its role in improving mood and libido during hormonal transitions. Pink Stork’s formula uses organic maca enhanced with BioPerine® (black pepper extract) for significantly improved absorption. The capsules are specifically formulated for women’s hormonal balance needs during perimenopause and beyond.

• Pros:
• BioPerine® enhances maca absorption by up to 20x
• Organic maca root sourced for quality
• Targets energy and libido — often undertreated perimenopause symptoms

• Cons:
• Single-herb focus requires pairing with other supplements for hot flash relief
• May take several weeks to notice effects

Best for: Women experiencing perimenopause-related fatigue and decreased libido

How to Choose the Best Supplements for Perimenopause

Start by identifying your primary symptoms. Hot flashes and night sweats respond best to black cohosh and red clover isoflavones. Mood swings and anxiety often improve with ashwagandha, saffron, or magnesium. Energy and libido concerns point toward maca root. Irregular cycles and hormonal fluctuations may benefit from vitex (chasteberry) or DIM. Most women in perimenopause experience multiple symptoms, which is why multi-ingredient formulas tend to provide the broadest relief.

Dosing matters more than ingredient count. A supplement with fewer ingredients at clinically studied doses will typically outperform one with 20 ingredients at sub-therapeutic amounts. Look for standardized extracts — particularly for black cohosh (standardized to triterpene glycosides) and ashwagandha (KSM-66 or Sensoril forms) — which ensure consistent potency from batch to batch.

Quality certifications provide important assurance. GMP-certified manufacturing, third-party testing, and organic sourcing indicate a manufacturer that takes quality seriously. Non-GMO verification and allergen-free formulations are especially important during perimenopause when the body may become more sensitive to additives and allergens.

Be patient with herbal supplements. Unlike pharmaceutical hormone therapy, natural perimenopause supplements typically require 4 to 8 weeks of consistent use before full benefits are noticeable. Many women find that combining two complementary supplements — such as a comprehensive formula plus a targeted single-ingredient product like DIM or maca — provides the best overall symptom management.

Frequently Asked Questions

What is perimenopause and when does it start?

Perimenopause is the transitional period leading up to menopause when the ovaries gradually produce less estrogen and progesterone. It typically begins in a woman’s early to mid-40s but can start as early as the mid-30s. The phase lasts an average of 4 to 8 years and ends when a woman has gone 12 consecutive months without a menstrual period, marking the onset of menopause.

What are the most effective supplements for perimenopause symptoms?

Black cohosh has the strongest research support for hot flashes and night sweats. Ashwagandha and magnesium are well-studied for mood and stress management. DIM supports healthy estrogen metabolism. Maca root shows promise for energy and libido. Vitex (chasteberry) helps regulate irregular cycles. Many women benefit from combining two or three of these based on their specific symptom profile.

Can I take perimenopause supplements with hormone replacement therapy (HRT)?

Some supplements like magnesium and vitamin D are generally safe alongside HRT. However, phytoestrogenic herbs like black cohosh, red clover, and soy isoflavones may interact with hormone therapy since they exert mild estrogenic effects. Always consult your healthcare provider before combining supplements with any form of HRT to avoid potential interactions.

How long do perimenopause supplements take to work?

Most herbal perimenopause supplements require 4 to 8 weeks of consistent daily use before significant symptom improvement is noticed. Some women report initial benefits within 2 weeks, particularly for sleep and mood. Maca root and ashwagandha tend to show effects faster (2-4 weeks) than black cohosh (4-8 weeks). Consistency is key — sporadic use will delay or prevent results.

Are there any side effects from perimenopause supplements?

Most women tolerate perimenopause supplements well, but mild side effects can occur. Black cohosh may cause occasional digestive upset or headaches. DIM can temporarily affect estrogen-related symptoms as the body adjusts. Maca root may cause mild bloating initially. Ashwagandha is generally well-tolerated but may cause drowsiness in some individuals. Start with lower doses and gradually increase to assess tolerance.

Should I take individual supplements or an all-in-one formula?

All-in-one formulas are more convenient but may contain lower doses of individual ingredients. Standalone supplements allow higher, more targeted dosing. A practical approach for many women is to start with a comprehensive formula and add targeted individual supplements (like DIM or maca) only if specific symptoms remain inadequately addressed after 6-8 weeks.