Calroy Health Sciences

Author: Jennifer Chesak

Medical Reviewer: Gouri Pimputkar, DO FACOOG

Date Published: 10/28/2026

Key Takeaways

• Perimenopause supplements aren’t all created equal. Focusing on ingredients and efficacy is a smart way to choose the right one for you.

• Some supplements for perimenopause are supported by strong evidence, while others have mixed or low to no evidence behind them.

• Supplements that support bone and muscle health are among the most-proven for this phase.

• Perimenopause care isn’t one-size-fits-all, so be sure to check with your healthcare provider to be sure any supplement is right and safe for you.

If you’re in perimenopause, the transitional time before reaching menopause, the struggle is real. Hot flashes and brain fog might plague your workday, night sweats and other sleep disturbances might keep you tossing and turning when all you want is to rest, and mood swings might make you not feel like yourself, just to name a few of the vexing symptoms.

You might find yourself online, searching for solutions, only to feel overwhelmed by choice and unclear on what even works. If you’re a candidate for hormone therapy, that’s one option to discuss with your doctor. If you’re looking for an over-the-counter solution, supplements may support your wild ride through perimenopause.

A search for perimenopause supplements will turn up a litany of options, but then you’re tasked with figuring out which actually have evidence behind them and which are more hype than help.

“We shouldn’t assume that every supplement marketed for menopause is effective simply because there is a plausible mechanism behind it,” says Michelle Kavall, FNP-C, AFMP, the founder of Longévité Palm Beach and an expert in functional medicine and women’s health. “Some ingredients have promising evidence, while others are supported primarily by small studies or extrapolated data.”

In this article, we explore which supplements may support perimenopause, and we differentiate between those backed by strong evidence, medium or mixed evidence, and low or no evidence.

Which Perimenopause Supplements Have the Strongest Research Support?

The hormonal changes that occur as part of perimenopause can lead to a loss of muscle mass and bone density.. Supplements for perimenopause that have the most evidence behind them tend to address these issues.

Muscle loss by the numbers: On average, people in perimenopause experience a 2.5% reduction in muscle mass. The reduction increases to an average loss of 5.7% in postmenopause, according to 2026 research published in the Journal of Cachexia, Sarcopenia and Muscle.

Bone mineral density loss by the numbers: A study of nearly 50 perimenopausal participants with an average age of 48 found that bone mineral density decreased an average of 4.26% over two years. The study was published in the journal Diagnostics in 2022. About a quarter of the participants lost an average of 7% over the same timeframe, and the researchers classified them as “fast bone losers.”

Although muscle mass and bone density loss are common in perimenopause and beyond, you’re not at the mercy of these changes. Resistance training helps you preserve and even build muscle mass and helps support against bone loss. Additionally, weight-bearing aerobic exercises, such as running, dancing, and more, help improve and preserve bone mineral density.

In addition to making these lifestyle changes, some supplements can help support muscle- and bone-preserving efforts.

Calcium

Calcium is an essential mineral that helps support bone health. You can get enough calcium through diet. But if you’re deficient, a supplement may help support your needs.

A systematic review and meta-analysis published in the journal BMJ in 2015 analyzed 51 studies with more than 12,000 participants aged 50 and older. The researchers found that calcium supplementation increased bone mineral density by 0.7% to 1.8% for five body sites at one year.

The researchers also analyzed 15 studies with more than 1,500 participants who increased their dietary intake of calcium. For these participants, bone mineral density increased by 0.6% to 1% for total hip and total body, at one year, showing similar efficacy.

Creatine

Creatine is a natural compound made from three amino acids. It serves as an energy-recycling compound.

Your muscles convert creatine to phosphocreatine, a combination of phosphate and creatine. Phosphocreatine helps rapidly recycle adenosine triphosphate (ATP), your body’s universal form of energy. You need ATP for movement and overall functioning.

Your body produces its own creatine, but only about half of what you need. You can get additional creatine from your diet. But you may not consume enough if you’re vegan or vegetarian, since creatine is found mostly in animal products.

About 71% of females do not get enough creatine through diet alone, according to research published in Food Science & Nutrition in 2024. Additionally, lower estrogen levels affect how your cells access and make use of creatine. So perimenopause may increase your needs, according to research published in the journal Nutrients in 2021.

Creatine supplementation may help your muscles store 20% to 40% more of the compound. And when combined with strength training, creatine supplementation may help support your muscle-building efforts.

A 2026 systematic review and meta-analysis published in the Journal of the International Society of Sports Nutrition analyzed seven randomized clinical trials of postmenopausal participants. The review found that supplementing with 5 grams or more per day provided “small but meaningful gains” in muscle mass and strength.

Vitamin D

When considering menopause vitamins, Vitamin D frequently tops lists. Vitamin D is an essential vitamin that helps support bone health, among its other bodily benefits. You can get vitamin D through your diet and from sunlight exposure. If you’re deficient, you can take a vitamin D supplement.

The Endocrine Society does not recommend vitamin D supplementation above the daily recommended intake in healthy adults under age 75. Nor does it recommend routine testing. However, your doctor might recommend a vitamin D supplement if they find or suspect you are deficient.

The prevalence of vitamin D deficiency in postmenopausal women is estimated at 31% to 70%, according to research published in the journal Medical Science Monitor.

A 2018 double-blind placebo-controlled trial, published in the journal Osteoporosis International looked at how vitamin D supplementation affected markers of bone turnover in 160 younger postmenopausal participants. The researchers found that supplementation with 1,000 IU of vitamin D3 for nine months was associated with a reduction in bone turnover markers.

Popular Menopause Supplements with Limited or Mixed Evidence

Some menopause supplements show up again and again in online searches, but they may have limited or inconclusive evidence in research.

The 2015 Position Statement of the North American Menopause Society says that after careful review by a panel of experts, it does not recommend supplements and herbal remedies for vasomotor symptoms (hot flashes and night sweats).

The National Center for Complementary and Integrative Health (NCCIH) agrees. It says, “Many natural products, such as black cohosh, soy isoflavone supplements, and DHEA, have been studied for their effects on menopausal symptoms, but scientists have found little evidence that they are helpful.”

Here’s a look at what the evidence does show.

Black Cohosh

Black cohosh is a plant in the buttercup family, often touted for menopause relief. Research on black cohosh is mixed. Older research suggests no benefit. But a 2023 meta-analysis published in the journal Menopause found different, more promising results.

The researchers reviewed 22 journal articles that included a total of more than 2,000 people who’d reached menopause. The researchers found associations between black cohosh extract and improvements in vasomotor menopause symptoms, including hot flashes, when compared with placebo. However, they found no associations with improvement in mood challenges.

Soy Isoflavones

Soy isoflavones are phytoestrogens, naturally occurring plant compounds that somewhat mimic human estradiol (estrogen). Phytoestrogens can affect estrogen receptors, and that’s why soy isoflavones have found their way into the perimenopause supplement space.

A 2025 systematic review and meta-analysis published in the journal PeerJ found evidence for soy isoflavones in seven out of 12 studies. The seven studies included a total of 533 participants. The researchers found an association between soy isoflavones and improvements in headache in three studies, mood-related symptoms in five studies, palpitations in three studies, and in four studies.

However, the research did not find associations with improvements in abnormal skin sensations, hot flashes, night sweats, fatigue, or sleep issues .

Omega-3s

Omega-3 fatty acids are essential polyunsaturated fats (PUFAs) your body needs from diet, as it cannot make them on its own. Your doctor may recommend a supplement if you’re deficient. However, research is mixed on omega-3 supplementation for supporting menopause symptoms.

A 2023 systematic review published in the journal Nutrients looked at nine studies on omega-3s with menopausal and postmenopausal participants. Some studies showed an association between omega-3 supplementation for hot flashes and night sweats and mood. But other studies did not show a benefit. Any associations between omega-3 supplementation and improved sleep were limited.

Magnesium

Magnesium is often championed as aiding sleep. But evidence remains mixed. 

Magnesium is an essential mineral and electrolyte your body needs for nerve and muscle function and more than 300 enzymatic reactions. In a 2026 systematic review of 15 randomized controlled trials published in the Journal of Dietary Supplements, researchers found inconsistent results.

They noted that associations between magnesium supplementation and sleep were low- or very low-certainty. However, some trials reported an association between improved daytime sleepiness, self-reported sleep quality, and faster sleep onset.

One 2025 randomized placebo-controlled clinical trial, published in the journal Nature and Science of Sleep, included 155 healthy adult participants, ages 18 to 65, who reported poor sleep for four weeks.

The researchers concluded that “magnesium bisglycinate supplementation modestly improved insomnia severity in adults reporting poor sleep quality.” The results were more profound in participants who reported a lower intake of magnesium through diet.

So if you’re deficient in magnesium, supplementation might provide a small benefit for sleep. Nearly 68% of adults in the United States have a magnesium deficiency, according to 2026 research in The Journal of Nutrition.

Ingredients with Little Research

The ingredients above are used in many menopause supplements, either alone or in combination. There are many more supplements marketed for perimenopause with little or no research supporting their efficacy. According to the NCCIH, there is little to no evidence supporting claims that herbs such as red clover, kava, and dong quai reduce hot flashes.

Ingredients with Safety Considerations

Some ingredients also come with a side of safety concerns. 

Anyone considering taking a supplement for perimenopause should consult their healthcare provider. This is especially important if you have underlying conditions or take prescription or over-the-counter medications or supplements.

Perimenopause Supplement Ingredients: What the research shows

Evaluating Perimenopause Supplements

When evaluating a supplement, you can ask yourself six questions to assess the quality of evidence and the supplement itself.

• Was it studied in people like me? Has it been studied in perimenopausal or postmenopausal participants?

• Does the formula have a clear target? Does it focus on a specific bodily system, or is it marketed as an overall menopause supplement?

• Is it hormone-free? Can you take it with menopause hormone therapy?

• What do I know about its manufacturing and quality standards? Has it been third-party tested by an independent lab to indicate it contains exactly what it says it does?

• Have I checked with my healthcare provider? Is the supplement safe for you to take based on your unique health profile?

A Different Approach: Supporting Foundational Systems

Some newer perimenopause supplement formulations are built around foundational systems rather than specific symptom concerns. Gut health may be particularly important during perimenopause, for example.

Research suggests that gut microbiome composition may be altered during the menopause transition. Your gut microbiome is the community of microbes that live in your gastrointestinal tract.

A study published in the journal mSystems looked at the gut microbiomes of 2,300 Latino participants, including more than 1,000 people in postmenopause. The researchers found an association with lower gut microbiome diversity in people who were postmenopausal, compared to those who hadn’t yet reached menopause.

Calroy’s Selentra HP™ 

Selentra HP is powered by two clinically studied, patented ingredients, each supported by published, peer-reviewed clinical studies conducted in peri- and postmenopausal women, the population this formula was designed for.

In a 12-week, randomized, placebo-controlled trial of women ages 40–55, VMK223 was associated with measurable reductions in key inflammatory markers, including CRP and IL-6, two standard measures of systemic inflammation. These findings are consistent with support for a healthy inflammatory response during menopause, alongside improvements in the secondary endocrine markers cortisol and DHEA.

A separate published trial in the same population found measurable improvements in skin hydration (+28%), elasticity (+27%), and wrinkle depth (−28%) over 12-weeks, outcomes researchers connect to the same gut-barrier and immune pathway.

In a one-year clinical study, postmenopausal women taking OsteoCaf at 600 mg daily, the same dose used in Selentra HP, maintained stable bone mineral density at the majority of measured sites.

Supplements Work Best as Part of a Bigger Plan in Perimenopause

Any perimenopause care plan should be individualized, meaning that the best perimenopause supplements for you will be unique to you. Keep in mind that supplements aren’t a magic bullet.

“Perimenopause isn’t a nutritional deficiency,” Kavall says. “It is a physiologic transition involving fluctuating ovarian hormones, and symptoms can also overlap with other conditions.”

A care plan should address any overlapping issues. Likewise, supplements aren’t the only option.

“Supplements can be one tool,” Kavall adds, “but an effective plan may also involve nutrition, resistance training, sleep, stress management, evaluation of underlying conditions and, when appropriate, menopausal hormone therapy.”

The Bottom Line

The list of menopause support supplements available is long. Wading through the research can feel daunting.

Products that support bone and muscle health, such as calcium, creatine, and vitamin D (if you’re deficient), show the most associations with benefits. Others that show modest associations with improved symptoms include black cohosh, soy isoflavones, omega-3s, and magnesium. Always check with your provider first before adding a supplement to your routine.

FAQ

When should you start taking perimenopause supplements?

On average, people enter perimenopause in their mid-forties, though it can occur earlier or later. If you’re considering supplements for perimenopause, a good time to start is when you first suspect symptoms. Talk to your doctor about your options and what’s best and safest for you.

What should I ask my healthcare provider before starting a new supplement?

If you’re considering taking a supplement, you can ask your doctor about the evidence behind it. Also ask how it may fit into your overall wellness plan. Be sure to mention any medications or supplements you are currently taking. . Your doctor can also provide directions on how and when to take a supplement and which side effects could potentially show up.

How long should I try a supplement before deciding whether it’s working?

If you are starting a new supplement, you may need eight to 12 weeks for a true assessment of how it’s working for you. You can keep a daily log of your symptoms to see how they change over time.