Which Supplements for Perimenopause Are Backed by the Latest Clinical Research?
By the time a woman reaches her 40s or early 50s, subtle but unmistakable changes often begin to unfold: hot flashes in the middle of meetings, restless sleep, unpredictable mood swings, and cycles that seem to follow no logic. This is perimenopause, the turbulent transitional phase before menopause officially sets in. It is driven by fluctuating estrogen levels and can last anywhere from a few months to over a decade. Hormone therapy remains the most effective treatment for many symptoms, but it is not a fit for everyone. Concerns about risks, such as breast cancer or cardiovascular complications, leave many women searching for safer, gentler alternatives. Supplements, particularly plant-based ones, have stepped into the spotlight. The question is: which of these actually work, and which are simply well-marketed hype?