The Perimenopause and Menopause Supplement and Food Guide

If you are reading this, you are probably somewhere in the perimenopause story. Maybe the period changes started, or the sleep started slipping, or the body you have known your whole life suddenly feels different. Maybe a friend mentioned a supplement. Maybe you saw something on a podcast. And now you are trying to figure out what actually helps versus what is marketing, what is worth spending money on, and what you should change about how you eat. I have walked thousands of women through this transition in my practice, and the honest answer is that the right supplements and the right foods make an enormous difference. Not because they will turn back the clock, but because they give your body what it actually needs during a stage of life when the rules have changed.

What Is Actually Happening to Your Body

Before we talk about what to take and what to eat, we need to talk about why. Perimenopause is the years before menopause when your hormones, especially estrogen and progesterone, start to fluctuate before declining. It typically begins somewhere in the early to mid forties, though some women notice changes in their late thirties and some not until their early fifties. The transition can last anywhere from a few years to more than a decade. Menopause itself is a specific moment: twelve consecutive months without a period. Everything after that is postmenopause.

What complicates perimenopause is that the hormonal changes do not happen on a steady decline. They oscillate. One month estrogen is high, the next it crashes. This volatility is why symptoms feel so unpredictable: a great week followed by a terrible one with no obvious cause. The most commonly reported symptoms include hot flashes, night sweats, sleep disturbances, mood swings, brain fog, weight gain around the midsection, joint discomfort, hair thinning, and changes in skin texture and elasticity1. None of these are imagined. They are the predictable consequence of your endocrine system reorganizing itself.

I cover the basics of this hormonal shift in much more detail in my post on menopause, perimenopause, and hormones. The short version: your body is recalibrating, and the goal of any sensible supplement and food protocol is to support that recalibration rather than fight it.

The Supplement Framework: What to Look For

Before I name any specific ingredients, I want you to think about supplementation during perimenopause the way I think about it with patients. There are six categories that matter, and the goal is to address as many of them as you reasonably can without taking twelve different bottles every morning. Most women do not stick with a supplement protocol that complicated, and consistency is what produces results.

The Six Categories That Matter

• Adaptogens. Herbs that help the body cope with stress and balance cortisol. Ashwagandha is the most studied.

• Magnesium. Involved in over three hundred enzymatic reactions in the body, including sleep regulation, muscle relaxation, and nervous system function.

• B vitamins. Energy, mood, and methylation. B6, B12, and folate become especially important during hormonal transitions.

• Traditional botanicals for hormonal support. Evening primrose oil, black cohosh, maca root. The research is mixed but the traditional use is centuries deep.

• Vitamin D and omega-3s. Bone health, mood, joint comfort, and inflammatory balance.

• Building blocks for tissue maintenance. Collagen, protein, and creatine. These support what is naturally declining: muscle, skin, hair, and joint tissue.

This is exactly why I formulated my &Me Peri + Menopause supplement. I wanted to bring the most important categories together in one place so the women in my practice would not have to layer six different bottles to feel like themselves again. The most important question with any perimenopause supplement is not whether one ingredient is in there, but whether the formula addresses enough of the categories that matter, at meaningful doses, with quality sourcing.

The Supplement Deep Dive: Ingredient by Ingredient

This is the section where I go through each ingredient individually so you know what each one is doing, what the research suggests it may support, and why it earned a place in the formula or the food plan.

Magnesium

Magnesium is the single most underrated mineral in perimenopause. Research suggests that magnesium supplementation may improve sleep quality, particularly in older adults, including the deep and REM sleep stages that get most disrupted during the menopausal transition4. It also supports muscle relaxation, may help with mood and anxiety, and plays a role in regulating the nervous system. Most women I see are not getting enough magnesium from food alone, especially if their diets are low in dark leafy greens, nuts, and seeds.

Ashwagandha

Ashwagandha is an adaptogen that has been used in Ayurvedic medicine for thousands of years. Research suggests it may help regulate the stress response, support cortisol balance, and improve sleep quality. Cortisol is the hormone that gets quietly out of balance during perimenopause, and that imbalance is part of what drives the stubborn belly fat, the wired-but-tired feeling, and the disrupted sleep. Many of my patients notice a calming effect within a few weeks of taking ashwagandha consistently.

B Vitamins

B6, B12, and folate are essential for energy production, neurotransmitter synthesis, and methylation. During perimenopause, these become especially important because the energy and mood disruption women report is often partly a B vitamin story. A high-quality multivitamin or a perimenopause-specific formula should cover these at meaningful doses. My Harmony Women’s Multivitamin includes them, and so does my &Me Peri + Menopause formula.

Vitamin D

Most women in my practice come in deficient or insufficient in vitamin D, and the consequences during perimenopause are significant. Vitamin D supports bone health at a time when estrogen decline is starting to affect bone density. It also plays a role in mood regulation and immune function. I recommend testing your levels with your doctor and supplementing to target a healthy range.

Evening Primrose Oil

Evening primrose oil is a source of gamma-linolenic acid, an essential fatty acid that has been traditionally used to support hormonal balance. The research on hot flashes specifically is mixed, but many women report improvement in breast tenderness, mood, and skin texture with consistent use.

Black Cohosh

Black cohosh is one of the most studied botanicals for menopause symptoms, with research suggesting it may help with hot flashes and night sweats for some women. It is not a hormone and does not work like estrogen, though the exact mechanism is still being understood. Like most plant-based interventions, it works for some women and not others, which is why I include it as part of a broader formula rather than relying on it as a single ingredient.

Probiotics

The gut microbiome plays a much bigger role in hormonal balance than most women realize. A specialized subset of gut bacteria called the estrobolome is involved in estrogen metabolism, and research suggests that probiotic supplementation may support healthier estrogen levels and improve metabolic markers in perimenopausal and postmenopausal women2. Beyond the hormonal connection, probiotics may also help with the bloating and digestive irregularity that often accompany hormonal shifts. I cover the broader gut story in my pre and probiotics post.

Collagen

Estrogen is one of the hormones that stimulates collagen production in skin, joints, and connective tissue. As estrogen declines through perimenopause and menopause, collagen levels drop too, which contributes to the skin thinning, joint discomfort, and hair changes women notice during this stage1. Supplementing with hydrolyzed collagen peptides may help support skin elasticity, joint comfort, and hair and nail strength. I cover this in detail in my post on menopause and collagen loss.

Protein

Protein is not technically a supplement, but it is one of the most important things you can add during perimenopause. Research suggests that postmenopausal women need higher protein intake than the standard recommended daily allowance to preserve muscle mass and strength, with intakes of approximately 1.2 grams per kilogram of body weight per day showing better outcomes than the standard 0.8 grams6. Most women in my practice are not coming anywhere near this. Bone Broth Protein, collagen peptides, and whole food protein sources are all part of the answer.

Creatine

Creatine has emerged in the last few years as one of the most exciting supplements for women in midlife. A 2025 study in perimenopausal and postmenopausal women found that creatine supplementation, combined with twice-weekly resistance training, led to significant improvements in lower body strength, with perimenopausal women also showing improvements in sleep quality5. The standard daily dose used in research is three to five grams of creatine monohydrate, and the benefits appear most consistent when creatine is paired with resistance training. This is one of the supplements I am most excited about right now for women navigating this stage.

Melatonin

Sleep is one of the most disrupted aspects of perimenopause, and melatonin has more research support than most women realize. A 2026 meta-analysis found that melatonin supplementation in menopausal women was associated with improvements in sleep quality and bone mineral density, with positive effects on overall quality of life3. Use it at low doses, and only as needed. It is most useful for women who have trouble falling asleep or whose sleep is fragmented by night sweats.

Foods That May Support Hormonal Balance

Supplements work best alongside a food plan that gives your body what it needs. During perimenopause and menopause, the foundation of that plan is the same one I have been teaching for decades: real, whole, anti-inflammatory food, weighted toward protein, fiber, healthy fats, and the kinds of plants that have been associated with better hormonal outcomes.

Protein at Every Meal

Protein is the single most important macronutrient during perimenopause. Without adequate protein, women lose muscle mass faster than they should, which slows metabolism and increases the risk of falls and fractures down the road. Aim for thirty grams of protein at breakfast, lunch, and dinner. Real food sources include eggs, fish, chicken, grass-fed beef, and bone broth. I also recommend my Bone Broth Protein and Collagen Peptides for women who struggle to hit their protein target through food alone.

Bone Broth as a Daily Practice

Bone broth has been part of every protocol I have ever written, and during perimenopause it earns its place even more. It is a low-calorie, high-mineral, collagen-rich food that supports gut integrity, skin elasticity, and joint comfort. The glycine in bone broth also has a calming effect that many women find helps with sleep when taken in the evening. My Classic Chicken Bone Broth is the foundation I recommend.

Phytoestrogen Foods

Phytoestrogens are plant compounds with weak estrogen-like activity that may help moderate the hormonal fluctuations of perimenopause. The best sources are flaxseed, fermented soy products like tempeh and miso, chickpeas, and lentils. The research is far from definitive, but the traditional use is strong, and these foods are nutrient-dense regardless. A tablespoon of ground flaxseed in your morning smoothie is an easy daily addition.

Healthy Fats

Your body needs cholesterol and fatty acids to produce hormones. Avocado, olive oil, nuts, seeds, and fatty fish like wild salmon and sardines all provide what your body needs. Omega-3-rich fish in particular has been associated with reduced inflammation, better mood, and joint comfort, all of which matter during the menopausal transition.

Fiber-Rich Foods

Fiber is the foundation of gut health, and gut health is the foundation of hormonal health through the estrobolome connection. Aim for twenty-five to thirty-five grams of fiber per day from cruciferous vegetables, berries, nuts, seeds, and legumes. I cover the full case for fiber in my eat more fiber post.

Fermented Foods

Sauerkraut, kimchi, kefir, and plain yogurt all introduce beneficial bacteria to the gut and may support the estrobolome. Even a tablespoon or two daily can make a difference over time. If fermented foods are not part of your routine, a high-quality probiotic supplement is a reasonable alternative.

Foods to Minimize

I do not like the language of "avoid" because it tends to set women up for an all-or-nothing mindset that does not last. But there are four food categories that consistently make perimenopause and menopause symptoms worse, and minimizing them tends to produce the biggest improvements. I cover this in more detail in my post on keeping your hormones happy.

• Added sugar. Sugar spikes insulin, drives cortisol, and disrupts sleep. It also feeds the inflammatory cycle that makes hot flashes and joint discomfort worse.

• Refined carbohydrates. Bread, pasta, crackers, and pastries made from white flour behave like sugar in the body and produce the same effects.

• Alcohol. Alcohol disrupts sleep quality, worsens hot flashes, and slows the liver’s ability to clear excess estrogen. Even moderate amounts can have a noticeable impact during perimenopause.

• Ultra-processed foods. The packaged seed oils, additives, and inflammatory ingredients in most processed foods work against everything else you are trying to do.

The Weight Gain Question

Weight gain during perimenopause is the symptom my patients ask about more than any other, and it is the one that comes loaded with the most frustration. Women who have eaten the same way and exercised the same way for years suddenly find the pounds creeping on, especially around the midsection. This is not a willpower failure. It is a predictable consequence of three things happening at the same time: estrogen decline shifts fat storage toward the abdomen, cortisol dysregulation drives stubborn belly fat, and the gradual loss of muscle mass slows resting metabolism.

The solution is not to eat less. Eating less almost always makes the problem worse during perimenopause because it accelerates muscle loss and increases the cortisol response. The solution is to eat more protein, more fiber, and more nutrient-dense food, and to add resistance training. My Bone Broth Diet was designed with this exact problem in mind, and so was my 5-Day Cleanse and Reset. They give women a structured way to break through the plateau without further damaging metabolism.

I also cover the cortisol-stress-weight connection in my post on adrenal fatigue and stubborn weight, because for many women in perimenopause, the weight gain is downstream of chronic stress and disrupted sleep rather than caloric excess.

Symptom to Supplement Quick Reference

Because no two women experience perimenopause the same way, here is a quick reference for matching the most common symptoms to the supplements and foods that research suggests may help. This is not medical advice, and it is not a replacement for working with a healthcare provider, but it gives you a starting framework.

Hot Flashes and Night Sweats

Black cohosh, evening primrose oil, magnesium, and phytoestrogen-rich foods. Minimize alcohol, caffeine, and spicy foods.

Brain Fog and Cognitive Changes

Omega-3 fatty acids, B vitamins, creatine, and adequate protein at every meal. Reduce sugar and refined carbohydrates.

Sleep Disturbances

Magnesium glycinate before bed, melatonin in small doses, ashwagandha, and a meaningful evening protein meal. My best foods for better sleep post covers the food side.

Joint Discomfort

Collagen peptides, omega-3 fatty acids, bone broth daily, and an anti-inflammatory diet pattern.

Hair Thinning

Collagen peptides, biotin, adequate protein, and marine-sourced nutrients. I cover this in my post on menopause and hair loss.

Bloating and Digestive Changes

Probiotics, fiber from real food, fermented foods, and bone broth. Reduce sugar and ultra-processed foods, both of which disrupt the gut microbiome.

Weight Gain

Higher protein, resistance training, a structured reset like the Cleanse and Reset, and stress management. Creatine may support the muscle-preservation side of the equation.

Mood Swings

Omega-3 fatty acids, ashwagandha, B vitamins, and stable blood sugar through protein-forward meals. Sleep is often the underlying issue, so address that first if it applies.

A Sample Day of Eating for Perimenopause

This is the kind of day I recommend to women in my practice as a starting framework. The exact foods can flex around what you like, but the structure stays the same: protein at every meal, fiber-rich plants, healthy fats, and bone broth as a foundational habit.

Morning

A protein-forward breakfast within an hour of waking. Two pasture-raised eggs with sauteed greens and avocado, or a smoothie made with Bone Broth Protein, frozen berries, ground flaxseed, and almond milk. Take your &Me Peri + Menopause and any other morning supplements with the meal.

Mid-Morning

Coffee with collagen peptides stirred in, or warm bone broth if you prefer something savory. This is the quiet way I get a meaningful dose of collagen into the day without changing anything about my routine.

Lunch

A large salad with grilled chicken, salmon, or chickpeas. Olive oil and lemon dressing, plenty of vegetables, and a small portion of complex carbohydrates if you tolerate them well.

Afternoon

A snack only if you are genuinely hungry, not from habit. A handful of nuts, a hard-boiled egg, or a Collagen Fiber Bar are all reasonable choices.

Evening

A cup of warm bone broth before dinner to support digestion and curb appetite. Dinner is protein-forward, vegetable-heavy, and includes a healthy fat: wild salmon with roasted Brussels sprouts and sweet potato, or a grass-fed burger with a large side salad. Magnesium glycinate before bed if sleep is an issue.

Where to Start Today

If you take one thing from this guide, let it be this. Pick one daily supplement, one daily food shift, and one program option, and stay consistent for ninety days. That is the protocol I have walked thousands of women through, and it is the one that produces real change. Perimenopause and menopause are not problems to be fixed. They are stages of life to be supported, and your body responds to the support you give it.

A foundational perimenopause supplement covers the supplement layer. A higher-protein breakfast and a daily cup of bone broth cover the food layer. A structured reset like the Bone Broth Diet or the 5-Day Cleanse and Reset gives you a starting point when you need to break a plateau or jumpstart momentum. Ninety days is enough time for your body to show you what is working. Start there.

Frequently Asked Questions

What are the best supplements for perimenopause and menopause?

The best supplement for perimenopause is one that addresses multiple symptom categories at meaningful doses. That typically means a formula combining adaptogens like ashwagandha, magnesium, B vitamins, and traditional botanicals for hormonal support. My &Me Peri + Menopause was formulated specifically for this stage of life. Beyond the foundational supplement, many women in my practice add collagen peptides, vitamin D, and omega-3 fatty acids based on their specific symptom picture.

When should I start taking perimenopause supplements?

Whenever you start noticing changes. Perimenopause can begin in the late thirties for some women and not until the late forties for others, and there is no single right age to begin supplementation. The signals to watch for are changes in period regularity, sleep quality, energy, mood, and how your body is responding to the same foods and exercise you have always done. If any of those start shifting, it is worth starting a foundational perimenopause supplement.

Can I take &Me Peri + Menopause with other Dr. Kellyann products?

Yes. My &Me Peri + Menopause is designed to pair naturally with the rest of the line. Many women take it alongside Collagen Peptides, Bone Broth Protein, and Classic Chicken Bone Broth as part of a daily routine. If you are taking medications or have specific health concerns, talk to your doctor about any potential interactions.

Do natural supplements actually help with hot flashes?

The research is honest about its limits here. Some women find significant relief from supplements like black cohosh, evening primrose oil, and magnesium, while others do not respond as strongly. This individual variability is part of why I formulate with multiple supportive ingredients rather than relying on one. The food side of the equation also matters: minimizing alcohol, caffeine, sugar, and spicy foods often reduces hot flash severity within a few weeks.

Is creatine safe for women over fifty?

Yes, and the research increasingly suggests it may be one of the most useful supplements for women in this stage of life. A 2025 study in perimenopausal and postmenopausal women showed that creatine supplementation paired with resistance training improved lower body strength, with perimenopausal women also reporting better sleep quality5. The standard dose is three to five grams per day, and it works best when paired with resistance training.

Does collagen help with menopause symptoms?

Collagen is not going to fix hot flashes or mood swings, but it directly addresses some of the visible and felt consequences of estrogen decline. As estrogen drops, your body produces less collagen, which contributes to thinner skin, joint discomfort, and weaker hair and nails1. Supplementing with hydrolyzed collagen peptides may help support skin elasticity, joint comfort, and hair strength. I cover this in detail in my post on menopause and collagen loss.

What foods should I eat more of during perimenopause?

Protein, fiber, healthy fats, and phytoestrogen-rich foods. The framework I teach is thirty grams of protein at every meal, twenty-five to thirty-five grams of fiber daily from real food, healthy fats from avocado, olive oil, nuts, and fatty fish, and a daily cup of bone broth. Phytoestrogen foods like flaxseed, fermented soy, chickpeas, and lentils can support hormonal balance when included regularly.

Why is weight gain so common during perimenopause?

Three things shift at the same time. Estrogen decline changes where your body stores fat, moving it toward the abdomen. Cortisol dysregulation from disrupted sleep and stress drives stubborn belly fat. And gradual muscle loss slows resting metabolism. None of these are willpower problems, which is why eating less almost always makes the situation worse. Protein-forward eating, resistance training, and stress management address all three root causes. My 10-Day Belly Slimdown was designed specifically for this challenge.

How long does it take for menopause supplements to work?

Most women notice initial improvements in sleep and energy within the first two to four weeks of consistent use, with more meaningful changes in mood stability, skin, and overall vitality at the eight to twelve week mark. Hot flash improvement, when it happens, tends to take four to eight weeks. The key word is consistent. Taking a supplement three days a week will not produce the result you want. Daily use, every day, is what produces results.

Can I take &Me Peri + Menopause if I am on hormone replacement therapy?

This is a question to bring to the doctor who prescribed your HRT. &Me Peri + Menopause is a supplement, not a hormone, and many women take it alongside HRT to support broader vitality, sleep, and mood. But anything you add to a prescribed medication should be discussed with your prescriber, who knows your full health picture and can advise you specifically.

References

1. Viscomi B, Marchese L, Cattaneo G, et al. Managing Menopausal Skin Changes: A Narrative Review of Skin Quality Changes, Their Aesthetic Impact, and the Actual Role of Hormone Replacement Therapy in Improvement. J Cosmet Dermatol. 2025;24(8):e70393. Available at: https://onlinelibrary.wiley.com/doi/10.1111/jocd.70393

2. Liaquat M, Minihane AM, Vauzour D, Pontifex MG. The gut microbiota in menopause: Is there a role for prebiotic and probiotic solutions? Post Reprod Health. 2025;31(2):105-114. Available at: https://pubmed.ncbi.nlm.nih.gov/40335047/

3. Du J, Tan Y. A systematic review and meta-analysis of randomized controlled trials investigated the effects of melatonin supplementation on bone mineral density, quality of life, and sleep in menopausal women. Front Nutr. 2026;12:1687221. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12894000/

4. Mah J, Pitre T. Oral magnesium supplementation for insomnia in older adults: a Systematic Review and Meta-Analysis. BMC Complement Med Ther. 2021;21(1):125. Available at: https://pubmed.ncbi.nlm.nih.gov/33865376/

5. Hall L, Klassen S, Holbein J, Waters J. Impact of creatine supplementation on menopausal women’s body composition, cognition, estrogen, strength, and sleep. J Int Soc Sports Nutr. 2025;22(Suppl 1):2533673. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12291186/

6. Black KE, Matkin-Hussey P. The Impact of Protein in Post-Menopausal Women on Muscle Mass and Strength: A Narrative Review. Physiologia. 2024;4(3):266-285. Available at: https://www.mdpi.com/2673-9488/4/3/16

These statements have not been evaluated by the Food and Drug Administration. Dr. Kellyann products are not intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before starting any new supplement, especially if you are pregnant, nursing, taking medication, or have a medical condition.