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Natural Hormone Helpers: What’s Actually Helping My Perimenopause Symptoms
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items Perimenopause hit me harder than I expected and I didn’t want to jump right into prescriptions or hormone therapy. This list is filled with natural supplements that are actually helping me manage the weird symptoms: mood swings, sleep issues, hot fla...
Sections
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Hormone Helpers (That Aren’t HRT)
Mood Swings, Brain Fog & Focus Fixes
Sleep Support That Doesn’t Leave Me Groggy
Beating the Midday Crash (Energy + Adrenal Support)
Gut & Inflammation Support (Because Everything’s Connected)
Hormone Helpers (That Aren’t HRT)
These are the gentle but powerful supplements that support hormone balance without jumping straight into HRT. They’ve helped me feel more like myself physically and emotionally.
This one was recommended to me by multiple women going through the same hormone chaos. Vitex (or chasteberry) is a natural herb that supports progesterone levels and helps regulate your cycle even if it’s starting to get weird and unpredictable. It’s...
Gaia Herbs Vitex Berry - Hormone Balance
This one’s a go-to for hormone support and skin health. Evening primrose oil is rich in GLA, which helps reduce breast tenderness, mood swings, and even perimenopause acne. I’ve noticed I’m way less puffy and irritable when I’m consistent with this. ...
Evening Primrose Cold-Pressed Oil
This is the first thing I tried when I felt like my hormones were doing the most. DIM helps your body metabolize estrogen in a healthier way, and it’s known for balancing hormone levels during perimenopause. I noticed less bloating and fewer mood swi...
DIM 200mg with BioPerine, 60 Capsules
Mood Swings, Brain Fog & Focus Fixes
If you’re suddenly forgetting why you walked into a room (or crying at dog food commercials), this section is for you. These help smooth out the mental and emotional chaos.
If I had to pick one supplement that made the biggest difference in my anxiety and brain fog during perimenopause, it’s this one. Ashwagandha is an adaptogen, which means it helps your body handle stress and wow, do we need that. This one uses KSM-66...
Physician's CHOICE KSM-66 Ashwagandha Extract
You know that tight, anxious feeling that builds up in your chest out of nowhere? This is what helps me calm down without getting sleepy or loopy. L-Theanine is found in green tea, but this supplement gives you a stronger dose without the caffeine. I...
L-Theanine Supplement for Daily Relaxation
Sleep Support That Doesn’t Leave Me Groggy
Perimenopause sleep is… special. These are my go-to’s for falling asleep faster, staying asleep longer, and actually waking up rested without feeling hungover.
If you’re struggling to fall asleep or waking up at 3 a.m. wide-eyed for no reason magnesium glycinate is a game-changer. It helps your muscles relax and calms your nervous system, without making you feel drowsy the next day. I started sleeping deepe...
Pure Encapsulations Magnesium Glycinate Supplement
I reach for these on nights when my brain just won’t shut off. They’ve got melatonin, L-theanine, and calming herbs like chamomile and lemon balm and they actually taste good. I don’t use them every night, but when I need a gentle push into sleep mod...
Sleep Blackberry Zen
Beating the Midday Crash (Energy + Adrenal Support)
I was so tired I started thinking “fatigue” was just my personality. These helped recharge my energy and support my adrenals no caffeine required.
I started taking this when I was dragging through the afternoons and feeling mentally wiped by 2 p.m. Rhodiola is another adaptogen that supports your adrenal function and boosts stamina without caffeine. It gives me this subtle “lift” without jitter...
Rhodiola Rosea Supplement - Stamina & Stress Support
This is my go-to for those days when I’m low energy, overwhelmed, and need a mental reset. A good B complex supports your energy, metabolism, mood, and nervous system basically everything that feels off during perimenopause. This one’s made for women...
Vitamin Code Raw B-Complex Capsules
Gut & Inflammation Support (Because Everything’s Connected)
Hormones, digestion, mood, inflammation it’s all connected. These are the under-the-radar heroes that keep things running smoothly behind the scenes.
This was a game-changer for my bloating and joint stiffness. Turmeric is one of the most powerful natural anti-inflammatories out there, and when you pair it with black pepper, it absorbs better. I take this daily to help with everything from hormona...
Extra Strength Turmeric Curcumin Complex, 1000mg
I didn’t realize how much my gut was tied to my mood, energy, and even my skin until I started taking a women’s probiotic consistently. This one is made for women over 40, with strains that help with digestion, immune support, and hormone balance. It...
Dr. Formulated Probiotics Once Daily Women's Shelf-Stable 30 Capsules
Omega-3s are underrated when it comes to hormone support. This one helps with inflammation, brain fog, and even mood stability. I noticed a difference in joint pain and mental clarity within a few weeks. Bonus: it supports heart and skin health too. ...
Omega-3 | Soft Gels & Liquid Formula