Blog: Supplements

By Jennifer McMahon, co-founder of Konenki Menopause Solutions. Licensed Counselor and Certified Menopause Coaching Specialist.

The 10 Most Effective Supplements for Perimenopause and Menopause

Feel Better, Naturally. Your Body Deserves It.

Perimenopause and menopause are significant life transitions, not problems to be fixed, but seasons to be supported. While every woman’s experience is unique, one thing remains the same: you deserve to feel strong, clear-headed, and at home in your body.

Whether you’re dealing with hot flashes, brain fog, fatigue, mood swings, or changes in libido, the right supplements can make a meaningful difference in your daily quality of life. Here’s a comprehensive guide to ten effective supplements that may ease symptoms and support vibrant health during perimenopause and menopause

1. Black Cohosh

Best for: Hot flashes, night sweats, mood swings

What it is: A traditional herbal remedy from the buttercup family, long used in Native American and Western herbal medicine

How it works: Black cohosh may have estrogen-like effects in the body, potentially helping to regulate the hypothalamus, the part of the brain that controls body temperature. This could reduce the frequency and intensity of hot flashes and night sweats. It might also support emotional regulation by influencing serotonin receptors.

Note: While some studies suggest benefits, the evidence is mixed, and more research is needed to confirm its efficacy.

2. Magnesium (preferably glycinate or citrate forms)

Best for: Sleep disturbances, anxiety, muscle tension, constipation, bone health

What it is: An essential mineral involved in over 300 enzymatic reactions in the body.

How it works: Magnesium supports the nervous system, eases muscle cramps, improves sleep quality, and aids in regular bowel movements. It also helps regulate cortisol, the stress hormone, and plays a role in bone health.

Tip: Taking magnesium in the evening may promote restful sleep

3. Vitamin D3 + K2

Best for: Bone health, mood stability, immune function

What it is: Vitamin D3 aids calcium absorption, while Vitamin K2 helps direct calcium to bones and away from arteries.

How it works: Together, they maintain skeletal strength and prevent arterial calcification Vitamin D3 also supports serotonin production, which may help with mood regulation.

Note: Many women are deficient in Vitamin D3, especially in northern climates—testing can guide proper dosing.

4. Ashwagandha

Best for: Chronic stress, fatigue, anxiety, brain fog

What it is: A revered adaptogenic herb from Ayurvedic medicine.

How it works: Ashwagandha may help regulate cortisol, reduce perceived stress, and support adrenal gland health. It also promotes better sleep and may enhance cognitive function.

Ideal for: Women juggling careers, caregiving, and emotional labor.

5. Omega-3 Fatty Acids (EPA/DHA)

Best for: Mood swings, dry skin, joint pain, heart health, cognitive clarity

What it is: Healthy fats found in fish oil or algae-based supplements.

How it works: Omega-3s reduce inflammation and support brain, skin, joint, and cardiovascular health. EPA is particularly effective in stabilizing mood and reducing depressive symptoms, while DHA supports memory and cognitive function.

Look for: A high-quality, mercury-free fish oil or vegan alternative with at least 1000 mg combined EPA/DHA daily.

6. Calcium (paired with D3/K2)

Best for: Fatigue, brain fog, irritability, low libido, memory lapses

What it is: A group of water-soluble vitamins that help convert food into energy and regulate nerve function.

How it works: B6 helps regulate mood by supporting serotonin and dopamine. B12 supports red blood cell production and cognition, while folate aids in hormone detoxification and cellular repair.

Check for: A methylated B-complex for better absorption, especially if you have the MTHFR gene variant.

7. B-Complex Vitamins (especially B6, B12, and Folate)

Best for: Osteopenia, osteoporosis, muscle cramps, bone pain

What it is: A mineral essential for bone structure, nerve transmission, and muscle function

How it works: Estrogen protects bone density, and its decline accelerates bone loss. Calcium helps maintain skeletal integrity and reduce fracture risk. Taken with D3 and K2, it’s more effectively absorbed and utilized.

Dosage tip: Women 50+ typically need 1,200 mg/day from food and supplements combined

8. Probiotics

Best for: Bloating, digestive upset, vaginal dryness, immune support

What it is: Live beneficial bacteria that support gut and vaginal microbiomes

How it works: A healthy gut is crucial for hormone metabolism, nutrient absorption, and immune health. Probiotics help balance estrogen levels by supporting the estrobolome (the group of gut bacteria that metabolizes estrogen). They can also reduce vaginal dryness and infections by improving microbiota balance.

Ideal strains: Lactobacillus rhamnosus, L. reuteri, Bifidobacterium longum

9. Collagen (Types I & III)

Best for: Thinning hair, sagging skin, joint stiffness, brittle nails

What it is: A structural protein naturally produced by the body but depleted by age and hormonal changes.

How it works: Collagen supports skin elasticity, joint cushioning, and connective tissue health. Supplementation can improve skin hydration, reduce wrinkles, strengthen hair/nails, and ease joint discomfort.

Bonus: Many women see improvement in skin and joint health within 8–12 weeks of consistent use.

10. Adaptogenic Mushroom Blends (Lion’s Mane, Reishi, Chaga, Cordyceps)

Best for: Cognitive clarity, energy, stress, immune balance

What they are: Functional fungi that support whole-body resilience and nervous system
balance.

How they work:

• Lion’s Mane: Enhances memory, focus, and nerve regeneration.
• Reishi: Calms the nervous system and supports deep sleep.
• Chaga: Offers anti-inflammatory and antioxidant support.
• Cordyceps: Boosts energy and athletic endurance

These mushrooms help your body adapt to stress while also supporting immune health, a win-win for hormone transitions.

Supporting Yourself with Compassion and Consistency

Menopause isn’t a breakdown; it’s a transformation. When we honor this shift with the nourishment and support our bodies deserve, we reclaim our energy, our clarity, and our power.

These ten supplements aren’t quick fixes or magic pills; they’re tools. Tools that, when used with care and consistency, can make a significant difference in how you feel day-to-day. But like any meaningful change, results come with time, intention, and self-compassion.

Here are a few tips to help you get the most from your supplement routine:

• Stay Consistent: Supplements work best when taken daily. Set a reminder on your phone, keep them visible in your kitchen or bathroom, or use a pill organizer to help create a habit.
• Track Your Progress: Start a simple symptom journal. Note your energy levels, mood, sleep quality, and physical changes. This helps you notice improvements, identify what’s working, and have more informed conversations with your provider.
• Support with Whole Foods: Supplements are just that—supplementary. A nutrient-dense diet rich in leafy greens, healthy fats, protein, and fiber will amplify their effects.
• Don’t Forget Lifestyle Medicine: Sleep, stress management, movement, and hydration are just as vital as any capsule or powder. A 10-minute walk, 5 minutes of deep breathing, or saying no to one extra obligation can have as much impact as your supplement stack.
• Work with a Provider Who Understands: Everyone’s menopause journey is different. Consider partnering with a provider to create a personalized supplement and wellness plan based on your unique body, labs, and lifestyle.
• Give Yourself Grace: There may be days you forget your supplements, eat cereal for dinner, or feel overwhelmed. That’s okay. You’re human. This is a big transition, and there’s no perfect way to move through it. What matters most is showing up for yourself, again and again, with kindness.

You are not broken. You are becoming.

Let this be the season where you reclaim your energy, restore your confidence, and reconnect with your most radiant self.

Note: Before starting any new supplement regimen, it’s essential to consult with a healthcare provider to ensure safety and appropriateness for your individual health needs.

Ready to Take the Next Step?

Find Support Near You: Visit our Find a Provider page to connect with a vetted menopause expert who understands what you’re going through.

Not Sure Where to Start? Schedule a free 20-minute call with our Wingwoman Concierge for personalized guidance—because you shouldn’t have to figure this out alone.

Get Insight Delivered: The Menopause Navigator is a simple yet powerful tool designed to help you identify what your body, mind, and emotions need most right now, so you can take charge with confidence

References

Borrelli, F., & Ernst, E. (2008). Black cohosh (Cimicifuga racemosa) for menopausal symptoms: A systematic review of its efficacy. Phytomedicine, 15(1–2), 2–16. https://doi.org/10.1016/j.phymed.2007.10.004

Boyle, N. B., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress—A systematic review. Nutrients, 9(5), 429. https://doi.org/10.3390/nu9050429

Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of Ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34(3), 255–262. https://doi.org/10.4103/0253-7176.106022

Freeman, E. W., Sammel, M. D., Lin, H., & Gracia, C. R. (2011). Omega-3 fatty acids and depressive symptoms among a cohort of women at risk for depression. The American Journal of Clinical Nutrition, 93(2), 350–358. https://doi.org/10.3945/ajcn.110.002584

Geleijnse, J. M., Giltay, E. J., Grobbee, D. E., Donders, A. R. T., & Kok, F. J. (2012). History of myocardial infarction, fish oil supplementation, and mortality in elderly men: A randomized, double-blind, placebo-controlled trial. The American Journal of Clinical Nutrition, 75(3), 377–382. https://doi.org/10.1093/ajcn/75.3.377

Hummelen, R., Chabot, C., Seifert, J., & Hekmat, S. (2011). Probiotic supplementation for recurrent bacterial vaginosis in women: A randomized, double-blind, placebo-controlled pilot study. Canadian Journal of Microbiology, 57(8), 647–652. https://doi.org/10.1139/w11-048

Lopresti, A. L., Smith, S. J., Malvi, H., & Kodgule, R. (2019). A randomized, double-blind, placebo-controlled trial examining the effects of Ashwagandha extract on cortisol levels and perceived stress in stressed adults. Medicine, 98(37), e17186. https://doi.org/10.1097/MD.0000000000017186

Proksch, E., Schunck, M., Zague, V., Segger, D., Degwert, J., & Oesser, S. (2014). Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis. Skin Pharmacology and Physiology, 27(3), 113–119. https://doi.org/10.1159/000351376

Rondanelli, M., et al. (2021). Update on the role of magnesium in the prevention and management of aging and chronic diseases. Nutrients, 13(2), 391. https://doi.org/10.3390/nu13020391