10 Natural Remedies Every Woman Needs During Perimenopause
Understanding Perimenopause (and Why Natural Support Matters)
Perimenopause – the transitional phase before menopause – can feel like your body is rewriting the rules overnight. For many women in their late 30s to mid-40s, fluctuating hormones bring unexpected symptoms: mood swings, fatigue, night sweats, brain fog, and irregular cycles.
While some turn to hormone replacement therapy (HRT), many women today are exploring natural remedies to ease the transition and support their body’s rhythms without going full pharmaceutical.
If you’re looking for natural ways to balance hormones and feel more like yourself again, here are 10 science-backed, gentle remedies worth trying.
1. Magnesium Glycinate – The Calm-Down Mineral.
Magnesium plays a crucial role in over 300 biochemical reactions in your body. For women in perimenopause, magnesium glycinate can help reduce anxiety, improve sleep, and even ease PMS-like symptoms.
Tip: Take it in the evening to support restful sleep and calm nerves.
2. Chaste Tree Berry (Vitex) – Hormone Harmony Helper
Vitex is a powerhouse herb that supports the pituitary gland, helping to regulate estrogen and progesterone. It’s especially helpful for irregular cycles, breast tenderness, and mood swings.
Often used for natural progesterone support – ideal if your symptoms point to estrogen dominance.
3. Rhodiola Rosea – The Stress Buffer
If fatigue and brain fog have become your new normal, rhodiola might be your ally. This adaptogen helps your body respond better to stress, balancing cortisol and improving mental clarity.
Also supports energy levels without the jittery effect of caffeine.
4. Flaxseeds – Small but Mighty for Estrogen Balance
Ground flaxseeds are rich in lignans, which act as gentle phytoestrogens. These compounds can help balance estrogen levels – especially helpful when they spike and crash unpredictably during perimenopause.
Try adding 1-2 tablespoons to your smoothie or oats daily.
5. Ashwagandha – Adaptogen for Hormones & Sleep
Ashwagandha has been used in Ayurvedic medicine for centuries. It helps regulate cortisol, promotes better sleep, and supports thyroid health — all critical during perimenopause.
Great for evening use to help your nervous system wind down.
6. Evening Primrose Oil – For Mood & Menstrual Shifts
Evening primrose oil is high in gamma-linolenic acid (GLA), which supports hormone production and reduces inflammation. Many women find it helps with breast tenderness, hot flashes, and irritability.
Look for a high-quality, cold-pressed supplement for best results.
7. B Complex Vitamins – The Energy Essentials
B vitamins, especially B6, B12, and folate, are essential for mood regulation, energy production, and nervous system health. They’re often depleted by chronic stress and hormonal shifts.
Consider a high-quality, methylated B-complex if you’re feeling depleted.
8. Maca Root – Hormone Adaptogen with a Libido Bonus
Maca is a root vegetable from the Andes known for balancing hormones and boosting libido and energy. It doesn’t contain hormones but nourishes your endocrine system to support overall balance.
Some women notice results in just a few weeks, others in 1-2 months of regular use.
9. Red Clover – Gentle Phytoestrogen Support
Red clover contains isoflavones that mimic estrogen in the body, which can help reduce hot flashes and night sweats. It’s often found in tea or supplement form.
Sip red clover tea in the evening for calming, estrogen-supportive benefits.
10. Lifestyle Shifts – Your Daily Prescription
No supplement can replace the power of your daily habits. During perimenopause, these three things matter more than ever:
- Strength training to support metabolism and bone density
- Blood sugar balance through protein-rich meals
- Sleep hygiene (think: magnesium, dark room, screen curfew)
Consistency in these areas supports your hormones better than any quick fix.
Final Thoughts
Perimenopause isn’t a disease, it’s a transition. But that doesn’t mean you have to suffer through it. With the right natural tools and consistent support, you can feel grounded, energized, and clear again.
If you’re navigating this season and want grounded, non-fluffy guidance on hormone health then stick around. This is your space to feel informed, empowered, and more like you again.
Want more natural hormone support?
Download the free Perimenopause Support Checklist – everything you need to rebalance your routine in 5 simple steps.