Supplements in Perimenopause: What’s Worth Taking?

Supplements can play a helpful role, but they should support (not replace) a solid food foundation. If your diet is balanced and varied, you may only need a few key additions. 

Top ones to consider: 

• Vitamin D: Supports bone health and mood. In Canada, it’s nearly impossible to get enough from sun exposure year-round. Aim for 1,000–2,000 IU daily. 

• Calcium: Essential for bone health. Women 50+ need about 1,200 mg/day. Women under 50 need about 1,000 mg/day. If you don’t get this from food, a supplement may help. 

• Magnesium: Can support sleep, relaxation, and blood sugar control. Look for magnesium glycinate or citrate. 

• Omega-3s: Anti-inflammatory and good for heart and brain health. Aim for 1–2 servings of fatty fish per week or consider a fish oil supplement. 

• Creatine: May support strength and brain function in midlife women, especially those who strength train 

Always consult with a healthcare provider or dietitian before starting new supplements to ensure safety and appropriateness.