What Are the Best Natural Perimenopause Supplements?
If you're reaching for a natural supplement to get through perimenopause, you're in good company. Most women do the same. The truth is, many natural perimenopause supplements overpromise and underdeliver. They often contain fillers, hidden sugar, and not enough of the active ingredients to make a difference. You might have already experienced this after trying a supplement recommended by a friend or picked up something from the drugstore that didn’t help.
However, high-quality supplements are different. Clean, plant-based ingredients backed by research can help with sleep, mood, and hot flashes, without needing hormones or a prescription. The key is knowing which ingredients are effective and how to choose a quality product.
This guide will help you understand which natural perimenopause supplements are supported by science, what each one can help with, and how to spot a well-made product. Our goal is to give you clear, useful answers so you can make informed choices.
What Is Perimenopause?
Perimenopause is the natural phase leading up to menopause. During this time, your ovaries gradually produce less estrogen and progesterone, but the levels can fluctuate. These changes are what cause most symptoms.
How Long Does It Last?
Most women notice changes in their 40s, but some start earlier. According to the National Institute on Aging, perimenopause lasts about 4 years on average, but it can range from a few months to 8 years or longer.
You officially reach menopause once you’ve gone 12 full months without a period. Everything before that point is perimenopause, and it’s where the bulk of the symptoms live.
Want to understand what’s happening behind the scenes? Here’s a closer look at how your endocrine system changes during perimenopause.
What Are the Best Natural Supplements for Perimenopause?
In surveys across the US and Britain, somewhere between 40% and 80% of women in perimenopause and menopause said they use at least one natural or herbal supplement to ease symptoms or support their health. There’s no single magic pill, but several natural perimenopause supplements have research showing they may ease specific symptoms.
It's important to note that research shows that while some supplements may be beneficial, most need further research to determine the effect of these supplements on menopause symptoms.
Here’s a quick look before we get into each one.
| Supplement | May help with | Research so far | Commonly used amount |
| Black cohosh | Hot flashes, night sweats | Mixed | 20 to 40 mg daily |
| Soy isoflavones | Hot flashes, vaginal dryness | Moderate | 40 to 80 mg daily |
| Omega-3s | Mood, heart health | Promising | 1,000 to 2,000 mg daily |
| Vitamin D | Bone strength, mood | Strong for bone health | 600 to 2,000 IU daily |
| Magnesium | Sleep, muscle cramps, mood | Promising | 200 to 400 mg daily |
| Reishi | Stress, calm, immune support | Emerging | 1,000 to 2,000 mg daily |
| Ashwagandha | Stress, steady energy | Promising | 300 to 600 mg daily |
| Passionflower | Calm, sleep onset | Promising | 250 to 500 mg daily |
| Relora® | Stress, evening wind-down | Studied blend | 500 mg daily |
| CBD | Sleep, calm, comfort | Emerging | 25 to 50 mg daily |
Be sure to talk to your doctor before trying any new supplement, especially if you are taking other medications.
Now, let’s look at each option in more detail.
Black Cohosh
Black cohosh is a well-known and widely studied herb for hot flashes. It has been used in women’s health for a long time, and some women find it helps with hot flashes and night sweats. However, research results are mixed. Some studies show benefits, while others do not, so it may be worth trying but is not guaranteed to work. Researchers think it affects the body’s temperature regulation rather than acting like estrogen, which is helpful for women who want to avoid estrogen-based products.
Soy Isoflavones
Soy isoflavones are plant compounds that act as a mild form of estrogen in the body. They are found in soybeans, tofu, and edamame. Because they gently mimic estrogen, soy isoflavones may help with hot flashes and vaginal dryness. They can be helpful if your symptoms are related to lower estrogen levels.
Omega-3 Fatty Acids
Omega-3s are healthy fats found in fish such as salmon and sardines, as well as in flaxseed, chia, and walnuts. They help reduce inflammation, and research connects them to better mood and heart health during perimenopause. Heart health becomes especially important in midlife, so omega-3s offer multiple benefits.
Vitamin D
Vitamin D helps keep your bones strong, supports your immune system, and can help stabilize your mood. When estrogen levels drop, bones may lose strength more quickly, increasing the risk of fractures. Getting enough vitamin D from sunlight, food, or supplements helps protect your bones during perimenopause and after.
Magnesium
Magnesium is a mineral that supports many functions in your body, including muscle health and sleep. Many women have low magnesium levels, which can cause cramps, fatigue, and trouble relaxing at night. Taking magnesium may help with muscle cramps, improve sleep, and support a calmer mood.
Reishi
Reishi is an adaptogen, which is a type of medicinal mushroom that helps the body handle stress. It may help you feel calmer, reduce inflammation, and support overall balance. Research has studied reishi’s effects on mood and quality of life in women, and it is a key ingredient in our Relax formula.
Ashwagandha
Ashwagandha is an adaptogen that helps your body cope with stress. Many women use it to feel calmer during the day and to maintain steady energy. In a double-blind clinical trial, ashwagandha lowered cortisol, which is the main stress hormone. It is a main ingredient in Relax, where it works with other botanicals to support a healthy stress response.
Passionflower
Passionflower is a calming herb that has been used for generations to help quiet the mind. It may help you relax and fall asleep more easily, making it popular for women who have trouble winding down at night. Research connects passionflower to lower stress and better sleep quality. It is included in our Relax blend.
Relora® (Magnolia and Phellodendron)
Relora® is a blend of two plant bark extracts, magnolia and phellodendron, that has been studied for its effects on stress. It is designed to help manage stress hormones that often increase in midlife, making it easier to relax in the evening. A clinical trial in women found that Relora® reduced stress and improved sleep. As a researched, brand-name blend, its contents are clearly defined. It is included in our Relax formula, and you can find the research on our clinical studies page.
CBD
CBD is a compound from the hemp plant that supports calm and better sleep through your body's endocannabinoid system, the network that helps keep your mood, stress, and sleep in balance. It quiets a busy mind without making you feel high. In one large clinical study, most people who took CBD reported less anxiety and better sleep within a month. CBD is the foundation of our Rest capsules and our daytime Relief Oil, and you can read more about the benefits of CBD for perimenopause.
Natural Support, by Symptom
It can help to begin by focusing on your main symptom. Here’s how different options address the most common concerns.
For Sleep and Night Sweats
If you fall asleep fine but wake up at 3 am and can't drift back off, you're dealing with one of the most common perimenopause problems. Night sweats are a big driver, and high cortisol makes them worse. Ashwagandha and Relora® both lower cortisol, which can ease night sweats and help you stay asleep. CBN and linalool support deeper rest, passionflower quiets a racing mind at bedtime, magnesium helps your body relax, and reishi works overnight to keep your system calm.
Our Rest and Relax work as a pair in the Restorative Sleep System, one for winding down and one for staying asleep. Want to skip melatonin? Here's how to sleep without it.
For Hot Flashes
Hot flashes are the symptom most women want gone first, and they don't stop at bedtime. Black cohosh and soy isoflavones may lower how often they show up. Stress plays a role too, since a revved-up cortisol response can make flashes more intense, so the cortisol-lowering ingredients in Relax, ashwagandha and Relora®, can help take the edge off.
For fast, daytime relief, many women reach for CBD, which supports calm and comfort when a flash hits. Our Relief Oil is made for exactly that, and you can learn how to use CBD for hot flashes here. If night sweats are breaking your sleep, pair it with the sleep support above.
For Stress, Anxiety, and Mood
When everything feels like too much and small things set you off, your stress response is likely running on overdrive. Adaptogens like ashwagandha and reishi help your body handle stress more calmly, Relora® supports an easier evening wind-down, and passionflower eases a tense, anxious mind. All four are in our Relax formula. For calm on a stressful day, CBD in our Relief Oil gives you flexible, daytime support.
Complementary Therapies for Perimenopause
Supplements are most effective when combined with healthy daily habits and complementary therapies.
Acupuncture
Acupuncture is a traditional practice that uses thin needles placed at certain points on the body. Some women find it helps with hot flashes, mood swings, and sleep. It’s worth trying if you respond well to hands-on, body-based care.
Yoga and Meditation
Yoga and meditation help calm your nervous system and reduce stress. Practicing regularly has been linked to fewer hot flashes, better sleep, and a more stable mood. Even ten minutes a day can make a difference.
Cognitive Behavioral Therapy (CBT)
CBT, or cognitive behavioral therapy, is a form of talk therapy that helps you change unhelpful thought patterns. It is one of the most effective treatments for anxiety, low mood, and insomnia during perimenopause, and many women experience lasting results.
Sleep, Food, and Movement
Basic habits are still important. Keep your bedroom cool and dark to help with night sweats. Reduce caffeine and alcohol in the evening. Make sure to eat enough protein and fiber, and try to be active most days. These simple steps are the foundation for everything else. Learn more about how to sleep better during perimenopause.
How to Choose the Best Natural Perimenopause Supplements
Natural perimenopause supplements can vary in quality, and labels do not always provide all the information you need. Here’s what to check for to make sure you get your money’s worth.
- Third-party testing. An outside lab should verify what’s in the bottle. Ask to see a Certificate of Analysis, or COA.
- GMP-certified manufacturing. This means the product is made in a facility that follows strict quality rules.
- Look for the right ingredients in effective amounts. A long list of ingredients is not helpful if the doses are too small to have an effect.
- Avoid products with added sugar or unnecessary fillers. Sugar can increase inflammation and interfere with sleep, which you want to avoid.
We follow these standards for all our products. Every Opal & Joy product is third-party tested, made in a GMP-certified facility, and free from added sugar and unnecessary fillers.
You can learn more about our clean ingredients and view our test results at any time.
The Opal & Joy Difference
Our products are based on the idea that no single ingredient can address every need. That’s why we combine ingredients that work well together, each selected for a specific purpose.
- Rest combines CBD, CBN, and linalool to support a calm mind and deeper sleep through your endocannabinoid system.
- Relax uses ashwagandha, reishi, passionflower, and Relora® to support a healthy stress response and hormonal balance.
- The Restorative Sleep System pairs Rest and Relax for layered support, from winding down to staying asleep.
- Relief Oil is a daytime CBD oil for quick comfort when hot flashes or stress hit.
All our products are melatonin-free, non-habit forming, and designed for nightly use. If you’re unsure which one is right for you, take our quiz to find out in just two minutes.
Safety, Side Effects, and When to See a Doctor
Natural supplements are not always risk-free. Some can interact with medications, so it’s important to talk to your doctor before starting anything new, especially if you take blood thinners, hormone therapy, or medication for blood pressure, mood, or thyroid.
Contact your doctor if your periods become very heavy or frequent, if you have bleeding after sex or between periods, or if you experience severe mood changes. These symptoms should be checked by a professional. Your concerns are valid, and you deserve care that takes them seriously.
You Don’t Have to Figure This Out Alone
Perimenopause can feel confusing, as if your body has changed without warning. The good news is that you have real options, and small changes can help you feel more like yourself again.
Begin by focusing on the symptom that affects you most, then choose one high-quality supplement and try it consistently. The best natural perimenopause supplements are clean, properly dosed, and third-party tested, so always check the label. Combine supplements with good sleep habits and regular movement, and keep your doctor informed.
If you’re unsure where to start, take our quick quiz and we’ll help match you with the right product for your needs. If better sleep is your main concern, consider exploring the Restorative Sleep System.
This content is for educational purposes only and is not medical advice.
