Best Supplements for Menopause & Perimenopause: Natural Support for Energy, Mood, Sleep & Hormonal Balance

Best Supplements for Menopause & Perimenopause: Natural Support for Energy, Mood, Sleep & Hormonal Balance

Introduction

Menopause and perimenopause are natural life stages, but the changes they bring can feel anything but easy. From sudden tiredness and restless nights to mood swings, weight changes, and thinning hair, the shift in hormones affects both body and mind.

While every woman’s journey is unique, one thing is clear: giving your body the right nutrients can make a meaningful difference. Alongside healthy lifestyle habits like regular exercise, balanced meals, and good sleep hygiene, carefully chosen supplements may help support your energy, mood, sleep, and overall wellness during this transition.

At Vita London, we’ve curated a range of high-quality vitamins, minerals, and natural extracts designed to complement this stage of life. In this guide, we’ll walk you through the best menopause and perimenopause supplements — all available from our own collection — and explain how each one may help ease specific symptoms such as fatigue, poor sleep, low mood, or bone changes.

If you’re new to supplements, a great place to start is with a daily foundation. Our A–Z Multivitamin provides 22 essential vitamins and minerals to help cover everyday nutritional needs. For a deeper dive into the key nutrients women should take regularly, you can also explore our blog: What Vitamins Should Women Take Daily?

lions mane and gentle iron vitamin pouches

Energy & Fatigue Support

One of the most common complaints during perimenopause and menopause is overwhelming fatigue. Hormonal shifts can disrupt sleep cycles, affect how the body uses energy, and even lead to heavier or irregular periods that deplete key nutrients like iron. Add the stresses of daily life on top, and it’s no surprise many women feel constantly drained.

The good news is that certain supplements may help support energy levels and reduce that midlife slump:

  • Gentle Iron + B12 Tablets – Formulated with gentle iron bisglycinate plus vitamin C, B6, B12, and folic acid for improved absorption. Adequate iron and B12 may help reduce tiredness and support normal energy production, especially if heavy periods have contributed to low iron levels.

  • Lion’s Mane Mushroom Tablets – Known as a functional mushroom for the brain, Lion’s Mane may support cognitive clarity, memory, and focus. Many women find it helpful against “menopause brain fog,” boosting both mental and physical energy.

  • Focus & Energy Support Bundle – A convenient combination of Lion’s Mane with iron and B-vitamins, designed to naturally combat fatigue while also supporting focus and productivity.

For further insights into managing tiredness, you may also like our blog: Best Supplements for Energy and Tiredness: Natural Vitamins Fight Fatigue Daily.

vita london vitamins product range

Mood & Stress Balance

Mood swings, irritability, and anxious feelings are all common during menopause and perimenopause. Hormonal fluctuations can affect neurotransmitters linked to calmness and emotional balance, while added life stressors often make symptoms feel worse. Supporting the body’s stress response with the right nutrients may help ease this transition.

  • Ashwagandha KSM-66 Tablets – A clinically studied adaptogen that may help the body adapt to stress and support balanced mood. Ashwagandha is widely used to promote calm, resilience, and steady energy during times of change.

  • Magnesium Glycinate Capsules – Magnesium plays a role in nerve and muscle relaxation. Taken regularly, it may help reduce feelings of tension and support emotional balance, making it a natural companion for ashwagandha.

  • Work Bundle – A curated mix of Lion’s Mane, Ashwagandha, and Multivitamins, this bundle is designed for mental clarity and stress relief, ideal for those navigating the ups and downs of menopause.

For more detailed guidance, see our blog: Best Supplements for Stress and Anxiety Relief – Natural Support Backed by Research.

vitamins for sleep pouches from vita london

Better Sleep Naturally

Sleep disturbances are one of the most disruptive symptoms of menopause and perimenopause. Night sweats, racing thoughts, or simply struggling to drift off can leave women feeling exhausted the next day. The right nutrients may help support a calmer mind and deeper rest.

  • Magnesium Glycinate Capsules – Magnesium is closely linked to sleep quality, as it helps relax muscles and calm the nervous system. Supplementing may support better rest and fewer nighttime disruptions.

  • Turmeric, Ginger & Black Pepper Tablets – Inflammation or joint discomfort can often make restful sleep harder. Turmeric’s natural anti-inflammatory properties, enhanced with ginger and black pepper for absorption, may help improve nighttime comfort.

  • Sleep Bundle – A targeted trio of Ashwagandha, Magnesium, and Turmeric designed to promote relaxation, ease tension, and support a natural sleep cycle.

For further tips, explore our blog: Sleep Better Naturally: How Magnesium and Ashwagandha Improve Your Nightly Rest.

Hormonal Balance & Bone Health

As estrogen levels decline during menopause, women may notice changes in bone strength, immune health, and even how their bodies process hormones. Supporting these systems with key vitamins, minerals, and probiotics may help maintain balance and long-term wellbeing.

  • Vitamin D3 + K2 + Magnesium Glycinate – Vitamin D plays a vital role in bone density and immune support. When paired with K2 and magnesium, it may help keep bones strong and support hormone-related functions.

  • Intimate Flora Probiotics for Women – A healthy gut microbiome is increasingly linked to hormone metabolism and mood. This women’s probiotic may support digestive balance and overall wellbeing during menopause.

  • A–Z Multivitamin – With 22 nutrients, this all-in-one formula may help cover daily gaps in vitamins and minerals, supporting everything from energy production to immune health.

  • Ladies’ Wellness Bundle – A convenient pack combining probiotics, fiber, and beauty support nutrients for skin, hair, and overall wellness. Designed with women’s needs in mind, it offers a rounded approach to this life stage.

For deeper reading, see our blog: Best Supplements for Hormonal Balance – Natural Support for Women and Men.

Gut Health & Weight Changes

Many women notice bloating, irregular digestion, or stubborn “menopause belly” weight gain during this stage of life. While lifestyle changes like diet and activity are essential, targeted supplements may help support better digestion, metabolism, and gut balance.

  • Apple Cider Vinegar Complex – Traditionally used to aid digestion and support healthy blood sugar levels. This complex also includes turmeric, ginger, and capsicum for extra digestive support. It may help reduce bloating and promote steady energy.

  • Psyllium Husk Capsules with Probiotics – A natural source of fiber combined with probiotics. Taken daily, it may support regularity, healthy digestion, and gut microbiome balance.

  • Ladies’ Wellness Bundle – Combines probiotics, fiber, and nutrients for skin and hair. A holistic choice for those managing digestive changes and body composition during menopause.

For more details, explore our blog: Natural Supplements to Support Your Gut Health: Feel Better from the Inside Out.

woman gut health image

Beauty from Within (Skin, Hair & Nails)

Hormonal changes in menopause can affect skin elasticity, hair strength, and nail health. While topical products help externally, nourishing from within with the right nutrients may support visible results over time.

  • Hair, Skin & Nails – Biotin with Zinc & Selenium – High-strength biotin combined with zinc, selenium, and rosemary extract. These nutrients may help maintain normal hair growth, skin health, and strong nails.

  • Ladies’ Wellness Bundle – Pairs beauty-support nutrients with gut health support, offering a holistic approach for women noticing changes in skin and hair during menopause.

For a focused guide, you can also read our blog: Best Vitamins for Skin, Hair & Nails UK – What to Take & Why It Works.

FAQs

Why am I so tired during perimenopause?
Hormonal fluctuations can disrupt sleep and affect energy metabolism, often leaving women feeling exhausted. In some cases, heavy periods may also reduce iron levels, contributing to fatigue. Supplements like Gentle Iron + B12 and Lion’s Mane Mushroom may help support energy and focus.

What supplements help with menopause belly fat?
Weight gain around the midsection is common due to hormonal and metabolic shifts. While no supplement directly burns belly fat, supporting digestion and blood sugar balance can help. Options like Apple Cider Vinegar Complex and Psyllium Husk Capsules may aid digestion and support healthy metabolism when combined with lifestyle changes.

Which vitamins are best for sleep in menopause?
Magnesium Glycinate may help calm the nervous system and support better sleep. Paired with Ashwagandha KSM-66 and Turmeric, Ginger & Black Pepper, these ingredients form our Sleep Bundle for natural rest support.

Do menopause supplements really work?
Results vary for each person. Supplements are not cures, but they can help support the body during hormonal transitions. Choosing high-quality, well-formulated options like Vita London’s Wellness Bundles increases the likelihood of seeing benefits when used consistently alongside a balanced lifestyle.

Should I take a multivitamin during perimenopause?
Yes — many women find a multivitamin helpful for covering daily nutritional needs, especially as appetite, digestion, or diet may change. Our A–Z Multivitamin provides 22 essential nutrients that may support energy, immune health, and overall balance.

Conclusion

Menopause and perimenopause bring real changes that can feel overwhelming, but they also mark the start of a new chapter. With the right lifestyle habits — balanced nutrition, regular movement, quality rest — and carefully chosen supplements, many women find they may ease fatigue, mood swings, sleep issues, and other common symptoms.

At Vita London, our mission is to provide trusted, research-backed supplements designed to support you through every stage of life. From Magnesium Glycinate for calm and better sleep, to Ashwagandha KSM-66 for stress balance, to the all-in-one Ladies’ Wellness Bundle, we’ve curated solutions that fit naturally into your routine.

Explore our full Wellness Bundles or discover each supplement individually to find the right support for your journey.

For more insights, you may also like:

Take small, consistent steps — your body will thank you.

References

For those who’d like to read more about the science and expert advice behind these supplements, here are some trusted, up-to-date resources:

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