Should you take vitamins during perimenopause?

Perimenopause is the hormonal transition phase that precedes the menopause. It can begin as early as age 35-40 and last for several years. Under the effect of the gradual decline in oestrogen and progesterone, the body reorganises itself, and its requirements for certain micronutrients increase.

We know, for example, that the decline in oestrogen accelerates bone demineralisation, that fatigue and brain fog can set in for extended periods, and that metabolism changes [1]. This is not a pathology, but a period of hormonal rebalancing during which diet and supplementation can play a meaningful supporting role.

B vitamins, vitamin D3, magnesium, vitamin C, zinc, selenium, omega-3… Certain minerals and vitamins are particularly beneficial during this stage of your life!

B vitamins: energy and nervous system balance

Vitamins B2, B3, B5, B6, B9 and B12 contribute to reducing fatigue and supporting normal energy metabolism[2]. The vitamin B6, in particular, plays a role in regulating hormonal activity — a fundamental point during this period. B9 (in methylated form for better absorption) and vitamin B12 contribute to the normal functioning of the nervous and immune systems.

Vitamin D3: essential

Vitamin D deficiency is common and particularly concerning during perimenopause: it poses a real risk of bone weakening, at a time when bone density is already beginning to decline[3]. Vitamin D3 (cholecalciferol) is the form best absorbed by the body. It also supports the immune system and mood.

Magnesium: the anti-stress mineral

The magnesium is one of the most heavily drawn-upon minerals during periods of stress, fatigue, and sleep disturbances — all common symptoms during this hormonal transition. Magnesium contributes to the normal functioning of muscles and the nervous system. For better digestive tolerance, chelated forms such as bisglycinate are often preferred[4].

Vitamin C

Vitamin C contributes to reducing fatigue, but also supports normal energy metabolism and the normal formation of collagen. This latter aspect is particularly relevant when the skin and mucous membranes are weakened, notably during hormonal changes[5].

Zinc and selenium

Zinc and selenium are two essential trace elements for the body. Zinc contributes to normal cognitive function, the normal functioning of the immune system, and the protection of cells against oxidative stress. We choose zinc bisglycinate in good shape. In addition to contributing to antioxidant protection, selenium supports healthy immune function[6].

Omega-3s

Omega-3 fatty acids, notably DHA, contribute to normal brain function. They also play a role in modulating inflammation and may support emotional balance[7]. Diet alone rarely meets requirements: omega-3 supplementation may however be considered, particularly in algal form, which is generally well tolerated and suitable for vegan diets.

Plants: complementary support alongside vitamins

Beyond vitamins and minerals, certain plants have long been known to support female comfort during the perimenopause period.

• Common sage (Salvia officinalis) has been studied for its effects on menopause symptoms. Several clinical trials suggest it may reduce hot flushes, night sweats, and excessive perspiration after a few weeks of use[8].
• Shatavari (Asparagus racemosus), rooted in Ayurvedic tradition, is being studied for its potential role in menopausal comfort, particularly vasomotor symptoms. Preliminary data also suggest a possible role in female hormonal balance and stress management[9].
• Saffron (Crocus sativus) is being studied for its ability to promote relaxation, support a positive mood, and reduce symptoms of anxiety, nervous tension, and irritability, as shown by several clinical trials[10].
• Bacopa (Bacopa monnieri) is an adaptogenic plant whose patented extracts have shown, in controlled studies, positive effects on memory, concentration, mood, and sleep quality[11].

The short answer: no, taking a food supplement menopause is not automatic, even if it is strongly recommended!

Although a varied and balanced diet remains an essential foundation, certain deficiencies are common regardless of dietary quality — notably vitamin D (especially in winter and at our latitudes), magnesium (due to stress), or B12 (the absorption of which tends to decrease with age).

Moreover, this is a time when nutritional needs increase and the body is under greater pressure. This is precisely where targeted supplementation can make a real difference on a daily basis.

If in doubt, a blood test can help you identify your actual deficiencies and avoid any risk of overdosage. Speak to your doctor or a healthcare professional, particularly if you are taking any medication.

• Péri Essentials: If you are looking for a multivitamin product designed specifically for the perimenopause, Péri Essentials by Jolly Mama brings together 17 active ingredients (vitamins B, C, D3, zinc, selenium, choline…) in highly bioavailable forms (methylated, patented). It also includes a patented bacopa extract (Bacognize®), recognised for supporting concentration, memory and emotional wellbeing. To be taken before, during and after the menopause.
• Péri Support: Designed for women who experience hot flushes, night sweats, irritability or marked fatigue more specifically, Péri Support offers a plant-based formula whose 4 active ingredients (sage, shatavari, saffron and milk thistle) have been selected for their traditional uses and recognised benefits. Hormone-free, compatible for those with a history of breast cancer, and designed to support this hormonal transition from the age of 35.

These two products can be taken together and are compatible with other products from the Jolly Mama range (magnesium, omega-3).

Food supplements provide support alongside an appropriate lifestyle, not as a replacement for one. During this period, a few habits can help make a real difference:

• Adopting a diet rich in calcium (dairy products, legumes, oily fish, almonds), antioxidants (colourful fruits and vegetables) and natural phyto-oestrogens (soya, linseed).
• Limiting caffeine, alcohol and ultra-processed foods, which can worsen hot flushes and disrupt sleep.
• Moving regularly: physical activity, even gentle, helps preserve bone density, improve sleep quality and regulate mood.
• Taking care of your sleep: establishing a routine, limiting screen time in the evening, keeping the bedroom cool.
• Don't hesitate to seek advice: your GP, gynaecologist or nutritionist can help you personalise your approach.

Vitamins do not replace medical treatment, but some may help address increased needs and support overall wellbeing during the perimenopause. Vitamin D, B vitamins, magnesium, zinc, omega-3… These are all nutrients whose requirements increase at this stage of life.

Most importantly, the key is to adopt a holistic approach: a balanced diet, physical activity, stress management, and if needed, targeted, quality supplementation. Every woman should find what works for her!

Note: Food supplements do not replace medical treatment. Some may interact with medication: if you are currently undergoing treatment, consult your doctor before taking any supplement. If you experience significant or persistent symptoms, consult a healthcare professional without delay.