Nutrients to Thrive During Perimenopause and Beyond

Perimenopause is a natural phase in a woman’s life, an eight-to-ten-year transition towards menopause. Yet for many, it can bring a rollercoaster of symptoms, hot flushes, disrupted sleep, anxiety, fatigue, joint aches, and low mood, irritability and weight changes… it can feel anything but natural! But this life chapter also offers an opportunity: a call to nourish the body more intentionally than ever before.

Thriving through perimenopause—and well into post menopause, isn’t just about symptom management. It’s about supporting your body at a cellular level, replenishing what’s depleted, and creating a foundation for vibrant health, energy, and resilience. Certain nutrients can become true allies during this time. Here are some of the key players.

 

1. Vitamin C – The Collagen Catalyst and Hormone Helper

Vitamin C is more than just an immune booster. It's essential for the production of collagen, the protein that keeps skin firm, joints supple, and blood vessels strong. As oestrogen levels decline during perimenopause, collagen production also dips, often showing up as dry skin, joint pain, and changes in skin texture and firmness.

Vitamin C also plays a key role in adrenal health. Your adrenal glands take over part of the hormone production role from your ovaries post-menopause, and they rely on ample vitamin C to function well. Supporting them with this antioxidant powerhouse can ease the transition and buffer stress.

Good sources: Frozen Berries, sea buckthorn juice and sauerkraut. Supplement tip: In a recent study, supplemented high dose Vitamin C saw participants experience a 53% major reduction in hot flushes. A Liposomal Vitamin C offers the most bioavailable form of high dose Vitamin C.

2. Magnesium – The Mighty Mineral for Mood, Sleep and Muscle

Often called “nature’s tranquilliser,” magnesium is a must-have during perimenopause. It supports deep, restful sleep, soothes anxiety, eases muscle cramps, and even helps regulate blood sugar, all concerns that commonly spike during this hormonal shift.

Magnesium also plays a role in hormone detoxification in the liver and helps balance oestrogen levels. Deficiency is common, especially with chronic stress, higher levels of inflammation and rising blood sugars.

Good sources: Dark chocolate (yes!), almonds, pumpkin seeds, leafy greens, avocado Supplement tip: Magnesium Bisglycinate is especially well-tolerated and effective for calming the nervous system.

 

3. Omega-3 Fatty Acids – The Anti-inflammatory Elixir

Omega-3s are powerful anti-inflammatory fats that support brain, heart, joint, and hormone health. During perimenopause, many women notice more brain fog, low mood, or increased joint stiffness, aches and pains during the pro-inflammatory period of perimenopause. Omega-3s can help buffer these shifts.

These fats are crucial for keeping cell membranes fluid, which helps your body communicate effectively at the cellular level, including hormonal signalling. They may also help reduce the frequency and intensity of hot flushes as well as supporting mood and brain health.

Good sources: Oily fish (like salmon, mackerel, sardines), flaxseeds, chia seeds, walnuts Supplement tip: Look for sustainably sourced omega supplement such as plant-based Ahiflower found in Regenerative Omegas. This super plant also contains GLA to support skin health!

4. Vitamin E – The Skin and Hormone Supporter

Vitamin E is a fat-soluble antioxidant that protects cells from oxidative stress and supports hormone balance. It’s particularly helpful for easing symptoms like vaginal dryness, hot flushes, and skin aging, common complaints during perimenopause.

It also supports cardiovascular health, which becomes even more important as oestrogen’s protective effects on the heart begin to decline.

Good sources: Sunflower seeds, almonds, spinach, avocados

Final Thoughts

Perimenopause isn’t a decline, it’s a transition. With the right nutrients, lifestyle shifts, and support, it can become a time of renewal, strength, and wisdom. Your body is adapting, recalibrating, and calling for deeper nourishment.

Whether through food, supplementation, or a blend of both, focusing on these key nutrients can make a tangible difference in how you feel, physically, mentally, and emotionally.

You’re not just meant to survive this period.... You’re designed to thrive.

Learn more in my Best-Selling book, Hungry Woman – Eating for Good Health, Happiness + Hormones.