Tired, Stressed, or Foggy? These 8 Women’s Supplements For Perimenopause Are Proven To Help
Are you over 40 and suddenly noticing stubborn weight gain, energy dips, or restless nights? You’re not imagining it—and you’re not alone. These are some of the most common signs I see in the women I train in my online fitness coaching program and they often indicate the type of hormonal shifts during perimenopause. As estrogen and progesterone fluctuate, your body can feel different than it used to, and strategies that once worked don’t always deliver the same results.
As an online fitness coach who has worked with thousands of women—and as someone who has gone through menopause myself—I want to share a clear, practical look at how supplements can support you in this season. The goal isn’t to rely on pills or powders, but to use targeted supplements For perimenopause that will help fill gaps, protect muscle, and help you feel like yourself again.
Start with the Foundation of Supplements for Perimenopause: Protein
One of the most important changes during perimenopause is the way your body uses and maintains muscle. With declining estrogen, you become more prone to losing lean mass and storing fat, especially around the midsection. That makes protein non-negotiable.
Eating high-quality protein at every meal supports your metabolism, recovery, and appetite control. For many women, adding a protein powder can make this easier—especially post-workout, first thing in the morning, or as a simple snack. Look for a blended protein (a mix of casein and whey), which digests more slowly, keeps you fuller longer, and supports steady energy.
Collagen peptides are another smart addition. As estrogen declines, your body produces less collagen, which can affect skin, joints, and connective tissue. A scoop of collagen daily can help maintain elasticity and support recovery.
Julie’s Recommendation: My go-to here is Beverly International Ultimate Muscle Protein (UMP). I love UMP because it’s a blended protein that combines casein and whey, so it digests slowly and keeps me satisfied for hours. Unlike straight whey, it doesn’t leave me feeling bloated or spiking and crashing. Personally, I’ve seen how it helps women preserve and even build lean muscle while supporting fat loss. I use it daily in shakes, overnight oats, and even baked recipes, and my clients consistently share that it’s the first protein powder they actually enjoy drinking.
Sleep Struggles and Recovery
If you’re waking up at 3 a.m. or never feeling truly rested, you’re not alone. Sleep disruption is one of the most common complaints in perimenopause. Magnesium is particularly effective for calming the nervous system and promoting deeper sleep. Pairing it with zinc and vitamin B6 has been shown to improve both sleep quality and mood regulation.
Better sleep makes everything easier—fat loss, energy, workouts, and relationships. This is one area where the right supplement can make a noticeable difference quickly.
Julie’s Recommendation: For better rest, I swear by Beverly International ZMA 2000. This simple formula of zinc, magnesium, and B6 makes a huge difference in sleep quality. I’ve noticed I fall asleep more easily, stay asleep longer, and wake up refreshed instead of groggy. My clients who struggle with 3 a.m. wakeups often tell me ZMA is the first thing that’s actually helped. The extra bonus? Magnesium supports muscle recovery and B6 helps regulate mood, so it’s not just about sleep—it’s about overall energy and resilience.
Supporting Your Metabolism
Even with solid nutrition and training, many women feel their metabolism slows after 40. While no supplement replaces exercise or a nutrient-dense diet, certain compounds can support your body’s natural thermogenesis (calorie burning) and fat metabolism.
Carnitine, for example, helps your body use fat for energy. Some forms of DHEA metabolites have also been shown to support metabolic rate without affecting hormone balance. These aren’t quick fixes, but when layered on top of consistent training, they can provide an edge.
Julie’s Recommendation: One of my staples is Beverly International 7-Keto MuscLEAN. I love this because it helps support thermogenesis—the process of burning calories for heat—which naturally slows during perimenopause. It doesn’t mess with hormones but still gives your metabolism a boost. I’ve found it particularly helpful for women who feel like they’re doing everything right with nutrition and training but still struggle with stubborn belly fat. It’s been that extra edge to get results moving again.
Managing Hot Flashes and Energy Swings
Hot flashes, mood swings, and energy crashes often come hand in hand. Omega-3s and other essential fatty acids support hormone balance and help regulate inflammation, which can ease the severity of hot flashes and night sweats. They also play a critical role in joint, brain, and skin health.
For energy and mental clarity, ingredients that support mitochondrial function (your cells’ energy factories) can make a difference. This is especially valuable for women experiencing brain fog or mid-afternoon crashes.
Julie’s Recommendation: To help with hot flashes and overall hormonal support, I recommend Beverly International EFA Gold. These essential fatty acids help regulate inflammation and support hormone balance. I’ve seen improvements in not just temperature swings but also skin softness, joint comfort, and even mood stability. Most women aren’t getting enough healthy fats in their diet, so this one fills a really important gap.
Joint Health and Inflammation
New or worsening joint pain can catch women off guard during perimenopause. Declining estrogen reduces its natural protective effect on cartilage and connective tissue. Supplements like glucosamine, MSM, and omega-3s can support joint mobility, reduce inflammation, and help you stay active without nagging discomfort.
Julie’s Recommendation: I pair UMP with Beverly International Collagen Peptides. This has been a game changer for my skin, hair, nails, and joint recovery. As estrogen declines, collagen naturally decreases, which is why so many women notice drier skin or creaky joints. Adding a scoop or two into my daily routine has made a visible difference—not just in how I look, but in how I move. It supports connective tissue and recovery so I can keep training hard without setbacks.
How to Choose What’s Right for You
With so many options, it’s easy to feel overwhelmed. The truth is—you don’t need everything. Start with your biggest struggle. If sleep is your biggest challenge, magnesium or a sleep-support blend may be the best place to begin. If it’s body composition changes, focus first on protein and collagen, and then consider adding metabolic support.
The foundation always matters most: strength training, balanced nutrition, hydration, and consistency. Supplements work best as finishing touches—not replacements.
My Final Advice
Perimenopause can feel frustrating, but it’s also an opportunity to take your health to the next level. When you give your body the right tools—through food, movement, recovery, and a few well-chosen supplements—you can look and feel strong, clear, and confident again.
Scientific Appendix Research
On L-Carnitine’s Role in Fat Metabolism & Cognitive Support
Sawicka, Anna K., et al. “L-carnitine Supplementation in Older Women. A Pilot Study…” Journal of the International Society of Sports Nutrition, vol. 15, no. 1, 2018, p. 49. PMC, doi:10.1186/s12970-020-00377-2.
This 24-week randomized, double-blind study details how L-carnitine supplementation in older women increased plasma carnitine levels and influenced inflammatory markers and IGF-1, which are involved in muscle metabolism and recovery PubMed.
Systematic Review of 7-Keto-DHEA and Metabolism
Jeyaprakash, N., et al. “A Systematic Review of the Impact of 7-Keto-DHEA on Body…” Archives of Gynecology and Obstetrics, vol. 307, no. 3, 2023, pp. 663–74. PMC, doi:10.1007/s00404-022-06884-8.
This review examines evidence that 7-Keto-DHEA supports thermogenesis and metabolic rate, highlighting potential weight-loss benefits—though noting the need for more robust trials PMC.
Human Trials Showing 7-Keto-DHEA’s Thermogenic Effects and Safety
Zenk, J. L., et al. “7-Keto-DHEA Increases Resting Metabolic Rate in Overweight Adults…” unpublished in J Nutr Biochem, as summarized in LifeExtension.org, referencing evidence of increased basal metabolic rate and thermogenesis in humans, with safe tolerance up to 200 mg/day Life Extension.
Emerging Benefits of L-Carnitine in Metabolic Health
Lifespan.io. “L-Carnitine: Benefits, Uses, and Side Effects.” Lifespan, 25 July 2023.
This review highlights preliminary research indicating that L-carnitine may help reduce menopausal symptoms like fatigue and hot flashes, support metabolism, and maintain cognitive function—especially relevant for women undergoing menopause lifespan.io.
Omega-3s / Essential Fatty Acids and Inflammation / Hormonal Balance
Palacios, Santiago, et al. “Improvement in Menopausal Symptoms with a Nutritional…” European Review, vol. 31, 2023, pp. 33578.
A 12-week nutritional intervention, which included omega-3 essential fatty acids, demonstrated significant reductions in menopausal symptoms—including hot flashes—by nearly 48%, supporting their role in hormonal balance and systemic inflammation European Review.