Perimenopause can feel like someone has changed the rulebook overnight. The habits that have always worked suddenly don't seem to anymore, energy dips, sleep becomes unpredictable and many women find themselves struggling with symptoms they've never experienced before.
While no supplement is a magic fix, there are a handful of nutrients that I regularly recommend because they support some of the key physiological changes taking place during this stage of life. Here are the supplements I recommend most often in clinic and, more importantly, why.
Q: One of the biggest frustrations women talk about is weight gain around the middle. Why does this happen during perimenopause?
One of the biggest hormonal shifts during perimenopause is the gradual decline in oestrogen, and this doesn't just affect our reproductive hormones. Oestrogen also plays an important role in how sensitive our cells are to insulin.
As oestrogen declines, many women become less insulin sensitive, meaning it's harder for the body to move glucose out of the bloodstream and into the cells efficiently. This can lead to higher circulating insulin levels, making it easier to store fat, particularly around the abdomen.
It's one of the reasons women often tell me, "I'm eating the same, exercising the same, but my body has changed." This is exactly why I recommend ARTAH Core Metabolic.
The formula has been designed to support healthy glucose metabolism, helping the body better regulate blood sugar during a time when hormonal changes can make this much more challenging. Supporting blood sugar isn't just about weight management either - it can also help maintain more consistent energy levels and reduce those afternoon energy crashes and cravings that so many women experience.
Q: Brain fog is another symptom women often mention. What's happening, and is there anything that can help?
Brain fog is incredibly common during perimenopause, and again, hormones are only part of the picture. One nutrient that's receiving increasing attention is NAD+ (nicotinamide adenine dinucleotide). NAD+ is a coenzyme found in every single cell of the body and is essential for producing energy within our mitochondria—the tiny powerhouses inside our cells.
The challenge is that NAD+ levels naturally decline as we age. In fact, research suggests they can fall by around 50% by the time we reach our forties.
When NAD+ availability drops, our cells become less efficient at producing energy, which may contribute to reduced mental clarity, lower energy and slower recovery.
For this, I recommend Enhanced NAD+ Complex.
By supporting the body's own NAD+ production, it helps support healthy cellular energy production. Many women tell me they notice improvements in mental clarity, focus and overall vitality, making it a valuable addition during perimenopause when cognitive symptoms can feel particularly noticeable.
Q: Why is creatine something every woman should be thinking about, especially, during perimenopause?
Creatine has long been associated with gym performance, but honestly, I think it's one of the most overlooked supplements for women in midlife. As oestrogen declines, our ability to build and maintain muscle becomes compromised. At the same time, we naturally begin to lose muscle mass as part of the ageing process unless we're actively working to preserve it.
Muscle is far more than something that helps us look toned. It's one of the body's largest sites for glucose disposal, meaning healthy muscle plays a huge role in maintaining blood sugar balance and supporting metabolic health.
The stronger and healthier our muscles are, the better equipped we are to regulate blood sugar, support healthy body composition and remain metabolically resilient.
That's where ARTAH Essential Creatine comes in.
Creatine helps support muscle strength, power and recovery, making resistance training more effective. But the benefits don't stop there. Emerging research is also highlighting creatine's role in supporting brain function, cognitive performance and overall energy production, making it particularly relevant during perimenopause when both physical and mental energy can feel depleted.
Q: Gut health also seems to become more of a challenge. Why is fibre so important at this stage?
Our gut microbiome isn't static - it changes throughout our lives, and the hormonal shifts of perimenopause can influence the diversity and balance of our gut bacteria.
Many women also notice digestive symptoms becoming more pronounced, whether that's bloating, sluggish bowels or simply feeling less regular than they used to.
That's why I place such a strong emphasis on fibre at this time.
ARTAH Essential Fibre+ provides a convenient way to increase daily fibre intake, helping nourish beneficial gut bacteria while supporting digestive health.
Fibre also plays an important role in appetite regulation because it slows digestion and promotes satiety, helping us feel fuller for longer. It can support healthy bowel movements and contributes to steadier blood sugar responses after meals - another key focus during perimenopause.
For many women, increasing fibre is one of the simplest changes they can make that delivers benefits across digestion, metabolism and overall wellbeing.
Q: Many women say they feel more stressed, anxious or emotionally overwhelmed during perimenopause. Why is that?
One thing I hear all the time is, "I just don't feel like myself." Perimenopause can make us feel far more reactive to stress than we used to be. Hormonal fluctuations can influence neurotransmitters involved in mood regulation, while poor sleep, busy lives and changing energy levels all add to the load.
That's why supporting the nervous system becomes just as important as supporting hormones.
ARTAH Enhanced Nootropics has been formulated with ingredients that work together to support cognitive function, stress resilience and emotional wellbeing.
Ashwagandha is an adaptogenic herb that helps the body adapt to stress. Magnesium supports the nervous system and muscle relaxation, while B vitamins are essential for energy production and healthy psychological function. The formula also contains 5-HTP, a precursor to serotonin, which plays an important role in mood regulation.
Together, these nutrients help support women through the emotional and cognitive challenges that often accompany perimenopause, helping them feel calmer, more resilient and better able to cope with everyday demands.
Final thoughts
Perimenopause isn't something we simply have to endure. It's a transition, and with the right nutrition, lifestyle habits and targeted supplementation, we can support our bodies through it rather than constantly feeling like we're working against them.
I always remind women that supplements should complement the foundations - eating enough protein, prioritising resistance training, managing stress, sleeping well and supporting blood sugar balance remain absolutely essential.
But when those foundations are in place, targeted supplements can provide valuable support, helping women navigate this stage with more energy, better resilience and greater confidence in their changing bodies.
