Perimenopause can bring a lot of changes — from sleep and mood to cravings, energy, muscle mass and the way our bodies handle blood sugar.
While supplements aren’t a magic fix, certain nutrients may be helpful alongside a balanced diet, regular movement, strength training and good sleep.
These are some of the supplements commonly used to support women during perimenopause, particularly when insulin resistance, low energy, inflammation or muscle loss are concerns.
Always check with your doctor or pharmacist before starting supplements, especially if you take medications or have an existing health condition.
Magnesium Glycinate
Typical supplement amount: 200–400 mg in the evening
Magnesium is involved in hundreds of processes throughout the body, including muscle and nerve function, energy production and glucose metabolism.
It may be particularly useful during perimenopause if you’re struggling with sleep, muscle tension or feeling run down.
Potential benefits:
- Supports healthy sleep
- Helps normal muscle and nerve function
- May support relaxation and mood
- Plays a role in healthy blood sugar metabolism
- Helps maintain normal energy production
Taking magnesium in the evening is popular because many people find it relaxing.
Omega-3 Fish Oil
Common supplemental range: around 1,000–2,000 mg of combined EPA + DHA daily
Omega-3 fatty acids are important for cardiovascular and overall health and can be particularly valuable as we get older.
Potential benefits:
- Supports heart health
- Helps maintain healthy triglyceride levels
- Supports a healthy inflammatory response
- May support brain and cognitive health
- May be helpful for joint comfort
If you already eat oily fish such as salmon, sardines or mackerel regularly, you may not need as much supplemental omega-3.
Vitamin D3
Dose should ideally be based on your blood test results
Vitamin D is important for bones, muscles and immune function. Because vitamin D levels can vary considerably between individuals, it’s better to test rather than automatically taking a high dose.
Potential benefits:
- Supports bone health
- Supports normal muscle function
- Helps maintain immune function
- Plays a role in overall health and wellbeing
For women approaching and going through menopause, paying attention to bone health becomes increasingly important.
Ashwagandha
Ashwagandha is an adaptogenic herb that has become increasingly popular for women’s wellness and stress support.
Some research suggests it may help with stress, sleep and feelings of anxiety, although the evidence is still developing and it isn’t suitable for everyone.
Potential benefits may include:
- Supporting stress management
- Supporting sleep quality
- Helping with feelings of occasional anxiety
- Supporting overall wellbeing during periods of stress
Ashwagandha isn’t something I’d recommend simply adding without checking first. It can interact with some medications and may not be appropriate for people with certain medical conditions, including some thyroid or autoimmune conditions.
Speak with your doctor or pharmacist before using it, particularly if you’re taking medication.
Electrolytes
Electrolytes can be especially helpful if you’re following a low-carbohydrate or keto-style diet, sweating heavily, exercising frequently or experiencing headaches and fatigue.
Look for an electrolyte product containing some combination of:
- Sodium
- Potassium
- Magnesium
Electrolytes aren’t necessarily something everyone needs every day. Your needs depend on your diet, activity level, climate and overall health.
If you’re eating very low carb, the body tends to hold less water and sodium, which is one reason some people experience headaches, fatigue or the “keto flu” when they first reduce carbohydrates.
Creatine Monohydrate
3–5 g daily
Creatine isn’t just for bodybuilders.
It’s one of the more researched supplements for supporting muscle strength and performance, and it’s becoming increasingly popular among women in their 40s and beyond.
Maintaining muscle becomes especially important during perimenopause because muscle mass naturally becomes harder to maintain as we age.
Potential benefits:
- Helps support muscle strength
- Supports exercise performance
- Helps maintain lean muscle mass
- May support energy availability
- May have benefits for cognitive function
Creatine works best when taken consistently rather than only on workout days.
Protein Powder
Optional — useful if you’re struggling to get enough protein from food
Protein powder isn’t essential, but it can be a convenient way to increase your protein intake.
Look for options such as:
- Whey protein isolate
- Whey concentrate
- A quality plant-based protein
- A protein blend that suits your dietary needs
Rather than focusing on one exact protein target for everyone, your needs depend on your body size, activity level, age and goals.
For many active women, getting enough protein throughout the day can be particularly helpful for supporting muscle maintenance and recovery.
A Simple Daily Supplement Routine
You don’t need to take everything at once. Keeping your routine simple makes it much easier to stick with.
Morning
- Water
- Electrolytes if needed
- Vitamin D3 if recommended based on your levels
- Omega-3 with a meal containing some fat
First Meal
- Protein-rich meal (EGGS, AVACADO & TOAST)
- Omega-3 if you’re splitting your daily dose
Any Time of Day
- Creatine monohydrate: 3–5 g
- Protein powder if needed to help meet your daily protein intake
Evening
- Magnesium glycinate
- Ashwagandha if you’ve discussed it with your doctor or pharmacist and it’s appropriate for you
Remember, you don’t need every supplement on this list. Food, movement, sleep and strength training should form the foundation.
Other Things That Can Make a Big Difference
Supplements are only one small piece of the puzzle.
For insulin resistance and metabolic health during perimenopause, some of the most useful habits are surprisingly simple.
Walk After Meals
A 10–15 minute walk after lunch or dinner can be a simple way to incorporate more movement into your day and support healthy blood sugar levels.
Prioritise Strength Training
Aim for resistance or strength training around 2–3 times per week, depending on your fitness level and recovery.
Building and maintaining muscle is incredibly important as we move through our 40s and beyond.
Eat Enough Protein
Try to include a quality protein source with each meal rather than leaving most of your protein until dinner.
Think:
- Eggs
- Greek yoghurt
- Chicken
- Fish
- Lean meat
- Tofu or tempeh
- Cottage cheese
- Legumes
- Protein powder when convenient
Get Enough Sleep
Sleep is often overlooked, but it’s one of the foundations of metabolic and hormonal health.
Aim for around 7–9 hours where possible.
Don’t Obsess Over the Scale
During perimenopause, changes in body composition can sometimes be more meaningful than the number on the scales.
Tracking things like waist measurements, strength, energy, sleep and how your clothes fit can give you a much better picture of progress.
The Bigger Picture
If you’re trying to improve insulin resistance during perimenopause, you don’t need to completely overhaul your life overnight.
A much more sustainable approach is to focus on the basics:
Adequate protein + strength training + regular walking + quality sleep + a nutrient-dense diet + stress management
Intermittent fasting or a lower-carbohydrate approach can be useful for some women, but they aren’t requirements for improving metabolic health.
And supplements should be viewed as supporting players, not the main strategy.
The goal isn’t to find one magic pill for perimenopause.
It’s to build a routine that supports your metabolism, muscles, brain, bones and overall wellbeing as your body changes.
Benefits:
- Better sleep
- Less anxiety and irritability
- Reduced muscle aches
- May improve insulin sensitivity