What are the Best Supplements for Perimenopause?
Herbs and supplements can be incredibly helpful for easing symptoms as hormones begin to decline. That said, they are remedies, not resolutions. To truly reduce—or eliminate—symptoms, we have to understand and address the root causes behind them. And that part looks different for each of us. More on that below.
First, my favorites.
Amino Acids
Gut health often takes a hit in midlife, and many of us struggle to properly break down and convert food into usable nutrients—especially amino acids and fatty acids. There’s so much emphasis on eating enough protein, but if your body isn’t breaking it down and utilizing it well, it can feel like you need more than you actually do.
Amino acids support muscle growth, tissue repair, enzyme production, and immune function. They also help regulate hormones and neurotransmitters (hello mood and sleep) and support steady energy.
When I first started taking them, I noticed immediate improvements in sleep—and even more noticeably, immune resilience. Since my eldest started preschool, I used to catch everything. Taking amino acids daily has given me a huge buffer against getting sick.
How to take: First thing in the morning, with water, on an empty stomach.
Magnesium Citrate & Glycinate
Because of depleted soils in modern farming, most of us are magnesium-deficient. This is one of those supplements where you often notice benefits quickly—better sleep, a calmer nervous system, and if you tend toward constipation, improved bowel regularity.
How to take: Evening, before bed.
If you tend toward loose stools or diarrhea, skip citrate and use glycinate only.
Digestive Enzymes (Before Meals)
Chronic stress lowers stomach acid, which makes digestion harder than it should be. Digestive enzymes are naturally released throughout the digestive tract—from the mouth to the small intestine. Taking an enzyme before your main meal supports proper breakdown of food, improves nutrient absorption, and helps protect the delicate lining of the small intestine, reducing the risk of leaky gut.
How to take: take one 10-15 minutes before your biggest meal of the day.
Vitamin B & D
These two powerhouse vitamins work beautifully together. While supplementation helps restore levels, it doesn’t address why deficiencies happen in the first place—often inflammation and impaired gut function. I like to work the problem from both sides: supplement to rebuild while also addressing the underlying causes.
These won’t produce overnight results. Most of us are deficient, and rebuilding levels takes time. With consistency, you’ll notice improvements in sleep, immunity, nervous system regulation, skin, hair, and cognitive health.
How to take: Take in the morning
Probiotics
Probiotics shouldn’t replace fermented foods, but they can be a helpful addition—especially during periods of stress, illness, or gut imbalance. They support microbiome diversity and help restore balance by introducing beneficial bacteria.
How to take: Take in the morning
Addressing the Root Causes
This is the part that’s harder to explain—because it’s not one-size-fits-all. Our genetics, life history, stress load, and environment all matter.
But there is one universal truth: gut health sits at the root of nearly all health issues.
By taking small, consistent steps to support your gut, you begin addressing the deeper imbalances driving symptoms in the first place. This doesn’t have to be complicated:
Drinking ~3 liters of water per day
Eating plenty of non-starchy vegetables (both cooked and raw)
Chewing slowly and thoroughly
Actively working to lower chronic stress
Choosing the highest-quality ingredients you can reasonably afford
These practices may not feel flashy, but they are powerful. Over time, they improve digestion, absorption, detoxification, and resilience—creating the foundation your body needs to rebalance hormones and actually use the supplements you’re taking.
My Top Supplements
These are the supplements you’ll actually notice results from—if you’re paying attention. I recommend them to most of my clients as foundational support.
If you’d like to know the specific brands I recommend, email traci@traciprendergast.com with the ones you’re interested in, and I’ll share links to a high-quality, affordable dispensary I use in my practice.
