My Favourite Supplements to Support Women Through Perimenopause

Perimenopause can bring a whole range of changes. From hot flushes and disrupted sleep to changes in mood, libido and vaginal health. Alongside nutrition and lifestyle support, certain herbs and botanicals may be useful for supporting women through this transition.

🌿 Black Cohosh
Traditionally used to support women during menopause, black cohosh is particularly well known for its potential to help reduce hot flushes and night sweats. It may also have a role in supporting bone health during the menopausal transition.

🌿 Shatavari
An Ayurvedic botanical traditionally regarded as a female reproductive and adaptogenic herb. Shatavari may be helpful for supporting vaginal and reproductive health, including vaginal dryness, while also providing broader support during times of hormonal transition.

🌿 Valerian, Passionflower & Chamomile
These gentle nervine herbs can be particularly helpful when perimenopause is accompanied by difficulty winding down, restlessness or disrupted sleep. They may support relaxation and help promote more restful sleep.

🌿 St John's Wort
Traditionally used for mood support, St John's wort has also been studied in menopausal women and may help with hot flushes, mood changes, anxiety and sleep. However, this is one herb where professional guidance is particularly important because it can interact with a number of medications.

🌿 Liquorice Root
Liquorice has traditionally been used to support women during hormonal transitions and may have mild oestrogenic activity. It can be useful in certain formulations, although it isn't appropriate for everyone — particularly those with certain blood-pressure or cardiovascular concerns.

🌿 Maca
Maca is a traditional Peruvian root often used to support energy, libido, mood and overall wellbeing. Some research suggests it may be particularly useful for women experiencing changes in sexual wellbeing and menopausal symptoms.

The important bit...

There isn't a single “best” supplement for perimenopause. The right support depends on your individual symptoms, health history, medications, diet and lifestyle.

And natural doesn't automatically mean suitable for everyone. Some herbs can interact with medications or aren't appropriate in certain circumstances, so it's worth getting personalised advice in our 1 to 1s before starting them.