Do Supplements Matter During Perimenopause?
Do Supplements Matter During Perimenopause?
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That's an easy answer .. YES!
As you enter peri-menopause and even through menopause, your body’s nutritional needs change. While a healthy, whole-food diet is foundational to good health, the reality is — it's nearly impossible to get everything your body needs from food alone. Soil depletion, busy lifestyles, and increased nutrient demands mean that even a healthy diet can leave gaps.
Targeted, high-quality supplements help fill those gaps, supporting your hormones, bones, mood, and energy. It's not about replacing food — it's about giving your body the extra tools it needs to thrive through this important phase of life.
You deserve to feel strong, supported, and vibrant — and smart supplementation can help you get there.
My FAVORITE Supplements for Women over 30!
My FAVORITE Supplements for Women over 30!
Hey friends, I'm here sharing with you some of my favorite supplements!
Perimenopause is a natural phase in every woman’s life, but let’s be real — it can feel anything but smooth. As hormone levels begin to shift (often unpredictably), your body starts to need extra support to maintain balance, energy, and overall well-being.
This is where supplements can become a powerful ally.
Nutrient Depletion Is Real
When I entered menopause at 40 (a decade ago), I had no idea how to properly support my body through the hormonal changes. I experienced everything from brain fog, stubborn belly fat, to dry skin and increased anxiousness and anxiety. It left me feeling lost and unprepared.
I sure wish I knew then what I know now!
Between stress, busy lifestyles, less-than-perfect diets, and even the natural aging process, many women enter perimenopause already low in essential vitamins and minerals. Add in hormonal changes that affect how we absorb and use nutrients — and it’s easy to see why many of us feel drained, foggy, and off balance.
Supplements help fill in those nutritional gaps, giving your body the foundational support it needs to function at its best.
Below are some of my favorite supplements that are non negotiables in my daily routine!
Build Better Bone
Build Better Bone
AlgaeCal Plus
AlgaeCal Plus
The #1 BONE Building Supplement!
We all need a great Calcium especially once we hit perimenopause! AlgaeCal Plus contains 16 Bone Supporting Nutrients clinically supported to increase bone density!
Powerful plant-based serving of 16 bone-essential nutrients.
In human clinical trials, these 13 minerals & 3 vitamins have been shown to increase bone density!!
Organic Ocean Calcium - Boron - Magnesium - Vitamin C - Vitamin D3 - Vitamin K2 - Potassium - Copper - Manganese - Silicon - Nickel - Selenium - Phosphorus - Strontium - Vanadium
Don’t forget to care for your GUT – it’s ESSENTIAL!
Don’t forget to care for your GUT – it’s ESSENTIAL!
PB Restore-ProBiome Complex
PB Restore-ProBiome Complex
Did you know that 70% of your immune system resides in your gut, and your gut lining is responsible for allowing nutrients to be absorbed properly. When the gut lining is damaged (a condition often called leaky gut), toxins, undigested food, and harmful bacteria can leak into the bloodstream, triggering widespread inflammation throughout the body. Over time, this systemic inflammation can contribute to conditions like autoimmune diseases, hormonal disorders, osteoporosis, and even heart disease.
A high-quality probiotic helps restore balance by replenishing the good bacteria that support a strong gut barrier, healthy digestion, reduced inflammation, and improved overall health.
Your gut health plays a huge role in how you feel — especially during the hormonal shifts of perimenopause.
During perimenopause, changes in estrogen levels can impact your gut microbiome, making it even more important to keep those good bacteria thriving.
Taking a high-quality probiotic helps restore beneficial bacteria, supports digestion, and strengthens your immune system!.
PB Restore dual-chamber, time-released delivery system supports the body throughout the day. It aids digestive comfort, micronutrient synthesis, gut barrier integrity, and healthy metabolism.
TOP Tier Highly ABSORBABLE Multi Vitamin!
TOP Tier Highly ABSORBABLE Multi Vitamin!
VMG - Natures Multivitamin
VMG - Natures Multivitamin
If you're on the hunt for a top-tier multivitamin, your search ends here!
VMG+ Whole-Food Nutrient Complex is an advanced, all-in-one daily nutritional powdered drink designed to optimize foundational wellness!
This GOLD STANDARD complex also contains the methylated form of B vitamins! Not something you will find in a regular multi vitamin!!
It features over 90 high-quality ingredients, including whole-food vitamins (including the methylated form of B Vitamins) and minerals, fruits, vegetables, digestive enzymes, probiotics, CPTG Certified Pure Tested Grade® essential oils, and other beneficial nutrients. This clean, vegan, and gluten-free formula delivers essential macro- and micronutrients that the body relies upon to support daily energy levels, immune system function, gut health and digestion, liver function, hormone function, and brain function.*
COLLAGEN isn't Optional - it is a necessity!
COLLAGEN isn't Optional - it is a necessity!
Collagen production starts to decline in our mid-20s, and this depletion accelerates during perimenopause due to hormonal changes. Women in perimenopause need collagen to help support skin elasticity, joint health, and overall connective tissue strength as natural levels drop. Supplementing collagen during this time can help maintain healthier skin, hair, nails, and joints.
MetaPwr Collagen
MetaPwr Collagen
Collagen supplements have exploded in popularity, but not all collagen products are created equal. One standout is doTERRA’s MetaPWR Collagen, particularly because it uses a freeze-dried (also called lyophilized) process. Freeze-drying keeps the collagen molecules intact, pure, and potent, offering you maximum benefit in every scoop.
Other reasons why MetaPWR Collagen stands out:
It contains 9 types of collagen (not just Type I), supporting skin, joints, muscles, and gut health comprehensively.
It’s paired with ingredients like NADH and resveratrol that help boost cellular energy and longevity — two key areas women want to support, especially during and after menopause.
It's already in tripeptide form — meaning it’s broken down and ready for your body to absorb and use immediately, starting the moment it hits your mouth. And did you know that most collagen on the market are in peptide form. Our bodies need to break peptides down into Tripeptides. With the MetaPWR is already done for you with 9 different collagen tripepties!
In simple terms:
Freeze-dried collagen = more potent, more powerful, and more beneficial for your body.
MetaPWR Collagen isn't just another pretty powder — it's a next-level tool for vibrant aging, better skin, stronger joints, and a healthier you from the inside out.
Other essential vitamins you shouldn’t skip
Other essential vitamins you shouldn’t skip
Magnesium L - Threonate
Magnesium L - Threonate
Here is another fabulous supplement to add to your routine!
During the perimenopause phase, many women experience brain fog, poor sleep, and increased stress. Magnesium L-Threonate is often recommended because it directly supports brain function and nervous system balance—two areas heavily impacted by hormonal shifts.
It also can help calm the nervous system and support a balanced mood!
I have provided a couple info links for you! Feel free to use them, or if you are shopping on your own here are some things to look for:
What to Look for in a Good Magnesium L-Threonate Supplement:
High-Quality, Patented Form
Look for Magtein® — it's the patented form of Magnesium L-Threonate that was developed by MIT researchers. Using Magtein ensures you’re getting the most studied and clinically tested version.Proper Magnesium Amount
Magnesium L-Threonate products often list the compound amount, not the elemental magnesium amount (which is the actual magnesium your body absorbs). Good products will clearly state both so you know how much real magnesium you're getting.Clean Ingredients
Choose a formula that’s free of fillers, artificial colors, preservatives, GMOs, gluten, soy, and dairy — especially if you have sensitivities.Third-Party Testing
Look for brands that have third-party testing for purity and potency. This ensures you’re getting exactly what’s on the label, without contaminants.Proper Dosage Instructions
Ideal products will guide you on split dosing (typically morning and evening) since magnesium can impact relaxation and brain function throughout the day and at night.Trusted Brand Reputation
Stick with brands known for high-quality supplements and good customer reviews, like Thorne, Life Extension, or Double Wood Supplements.
Did you know that K2 helps with the absorption of calcium?
Think of D3 and K2 as the ultimate "calcium traffic directors" — D3 opens the door for calcium to enter your bloodstream, and K2 makes sure it’s deposited safely into your bones, where you need it most!
While Vitamin D3 is essential for helping your body absorb calcium from the foods you eat, it’s Vitamin K2 that ensures that calcium actually gets where it needs to go — into your bones and teeth — and not into your arteries or soft tissues where it could cause harm.
For perimenopausal women, this combination is especially important.
During this time, declining estrogen levels can lead to a faster loss of bone density and a higher risk of osteoporosis. Ensuring that you're getting enough Vitamin D3 and K2 together helps strengthen your bones, support your heart health, and keep your body functioning optimally as hormone levels shift.
Supporting your body with the right nutrients during perimenopause can make a major difference in how you feel today — and how strong and healthy you'll be in the years ahead.
Omega Complex
Omega Complex
Ladies, meet your new best friend during perimenopause: EO Mega+
This powerhouse supplement blends omega-3s, plant-based oils, and pure essential oils to support your hormones, brain, joints, and heart — right when you need it most.
Think of it as total body support in one little softgel!
During perimenopause, hormonal changes can cause inflammation, brain fog, mood swings, joint discomfort, and heart health concerns. Essential fatty acids (especially omega-3s) are critical to helping manage these shifts because they:
Support hormone production and balance
Promote brain health, focus, and mood stability
Help reduce inflammation (which tends to increase during hormonal changes)
Support heart and joint health, which become more vulnerable during midlife
Since many of us don’t get enough omega-3s from diet alone, a high-quality supplement like EO Mega+ fills those nutritional gaps beautifully!
And a little TIP: If the softgels feel a little too big to swallow, try what I do — pop them into your morning smoothie! It tastes like a delicious tangerine treat!
How to get the BEST pricing with the doTERRA products?
While I am not a doTERRA advocate, I do have a wholesale link to share with you that SAVES you 25%!! A pretty amazing discount!
Please feel free to drop me a message on Facebook or Instagram so I can ensure you get the best pricing, plus there are often awesome freebies available too!
Not on Social Media,? No worries, just text the word "doterra" to 587 200 4120 and I will personally make sure you get set up with the best pricing!
Thanks so much for joining me! ❤
Thanks so much for joining me! ❤
If I only knew then, what I know now ..
If I only knew then, what I know now ..
Last year became a wake-up call after my traumatic fall (breaking my wrist and needing surgery), to my my severe osteoporosis diagnosis. It pushed me to dive deep into understanding my body, uncovering the root causes of bone loss, and learning how inflammation is a major driver of not only osteoporosis but so many other health issues.
After entering menopause (over 10 years ago), my mission now is to empower women to thrive through their own journey by sharing my story, providing knowledge, support, and practical strategies to help them navigate and embrace this new phase of life!
Be sure to pop over to Facebook and Instagram and follow my journey! Drop me a DM at anytime! I would love to hear from you!
FREE HORMONE GUIDE!
FREE HORMONE GUIDE!
6 WAYS TO BALANCE YOUR HORMONES
I put together this FREE guide to help you naturally support and nurture your hormone health!
Inside this guide, you’ll discover 6 simple and actionable steps to help bring your hormones back into balance during perimenopause. And to know you are not in this alone!
The goal is to help you with the knowledge to feel more balanced, vibrant, and in control.
Download your FREE Guide Below!
Disclaimer
We strongly recommend you always read the product labels, directions, and warnings, and do not rely solely on the information provided in this guide.
The information shared here is based on personal experience, research, and educational resources, and is intended for informational purposes only.
It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with your physician, healthcare provider, or a qualified practitioner before starting any new supplement, especially if you are pregnant, nursing, have any underlying medical conditions, or are taking medications.
Supplement needs can vary greatly between individuals, and what works for one person may not be appropriate for another.
Use all products responsibly and under the guidance of a healthcare professional.
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