Supplements for Perimenopause

During perimenopause, the body undergoes hormonal changes that can lead to various symptoms such as hot flashes, mood swings, sleep disturbances, and irregular periods.

These symptoms can mess up anyone’s day, but as a female athlete, we all know what a poor night of sleep and mood swings can do to a training session.

Here are 6 supplements that may provide you with relief from perimenopausal symptoms while also supporting athletic performance.

Maca Root

Maca is an adaptogenic herb that may help balance hormone levels and reduce symptoms like hot flashes, mood swings, and fatigue. It’s available in powder or capsule form.

Dong Quai

This herb has been used in traditional Chinese medicine to support female hormonal balance. It may help alleviate hot flashes, menstrual irregularities, and mood swings.


As an adaptogenic herb, ashwagandha can help the body cope with stress and balance hormones. It may support mood stability, reduce anxiety, and improve sleep quality.

Rhodiola Rosea

Another adaptogenic herb, rhodiola rosea, may help combat fatigue, improve mood, and reduce stress and anxiety levels.

B-complex vitamins

B vitamins, particularly B6 and B12, are involved in hormone regulation and can help with mood swings, energy levels, and cognitive function.

Coenzyme Q10

This antioxidant has been shown to improve energy levels and support heart health. It may help combat fatigue and boost overall vitality.

Remember, it’s important to consult with a healthcare professional before adding any supplements to your routine, especially if you have underlying health conditions or take medications, as they can provide personalized guidance based on your specific needs.


Johnson A, Roberts L, Elkins G. Complementary and Alternative Medicine for Menopause. Journal of Evidence-Based Integrative Medicine. 2019;24. doi:10.1177/2515690X19829380
Cherie Bower-Cargill, Niousha Yarandi, Andrea Petróczi, A systematic review of the versatile effects of the Peruvian Maca Root (Lepidium meyenii ) on sexual dysfunction, menopausal symptoms and related conditions,Phytomedicine Plus,Volume 2, Issue 4,2022, https://doi.org/10.1016/j.phyplu.2022.100326.