Heartcore Wellness

Perimenopause supplement suggestions and tips

These are commonly used to support women with insulin resistance and perimenopause. Check with your doctor or pharmacist before starting supplements.

Magnesium Glycinate

200–400 mg before bed

Benefits:

  • Better sleep
  • Less anxiety and irritability
  • Reduced muscle aches
  • May improve insulin sensitivity

Omega-3 Fish Oil

1,000–2,000 mg EPA/DHA daily

Benefits:

  • Supports heart health
  • Reduces inflammation
  • May help with mood and joint discomfort

Vitamin D3

Dose based on blood test results

Many Australian women are low in Vitamin D.

Benefits:

  • Bone health
  • Mood support
  • Immune function

Electrolytes

Especially important when starting keto.

Look for:

  • Sodium
  • Potassium
  • Magnesium

Benefits:

  • Prevent headaches
  • Reduce fatigue
  • Minimise keto flu symptoms

Creatine Monohydrate

3–5 g daily

This is becoming increasingly recommended for women over 40.

Benefits:

  • Helps preserve muscle
  • Supports strength training
  • May improve brain function and energy
  • Can help offset age-related muscle loss

Protein Powder (Optional)

If you struggle to reach your protein target.

Look for:

  • Whey isolate
  • Collagen + whey blend

Aim for 100–130 g protein daily.

Example Daily Supplement Routine

Morning (while fasting)

  • Electrolytes in water
  • Omega-3
  • Vitamin D3

First Meal (12 pm)

  • Omega-3 (if taking split dose)

Evening

  • Magnesium glycinate

Any Time

  • Creatine 3–5 g daily

Additional Tips for Insulin Resistance & Perimenopause

  • Walk for 10–15 minutes after lunch and dinner.
  • Aim for 7,000–10,000 steps daily.
  • Do resistance training 3 times per week.
  • Focus on protein first, carbs second.
  • Measure waist circumference monthly rather than weighing yourself every day.
  • Be patient: many women notice improvements in energy, bloating, cravings, and blood sugar control within 4–8 weeks, while significant fat loss and metabolic improvements often take 3–6 months.

A particularly effective combination for insulin resistance in perimenopause is:
16:8 intermittent fasting + 100–130 g protein daily + strength training 3x weekly + 7–8 hours sleep. This tends to work better long-term than relying on keto alone.