Relief from brain fog, fatigue, and mood swings? Discover the safest, most effective supplements for women navigating perimenopause.
Written and Tested by Deirdre Nazareth, DO, ND, IFMCP, Osteopath and Functional Medicine Practitioner
The transition period in our 40s and 50s before menopause can be riddled with symptoms: brain fog, fatigue, low libido, night sweats, poor sleep… it’s a never-ending list, but not one you have to suffer through forever. Due to hormonal changes, our bodies are often depleted of specific nutrients, which can be supplemented with diet, HRT, and of course – supplements.
So how do you know what’s worth taking? Using an in-depth testing process, I’ve created a list of my top 5 perimenopause supplements, to help you better navigate this rollercoaster.
1. Valerie Daily Essential
Score 95/100
Best overall all-in-one perimenopause supplement
Formulated by scientists and a co-founder who has lived through the rollercoaster of extreme fatigue, anxiety and wild moods themselves, Valerie is a no-fuss, science-backed supplement targeting the most common (and confusing) symptoms of perimenopause.
Think brain fog, low energy, mood swings and hormone regulation. All with superior bioavailability through its liposomal nanotechnology.
12 science-backed ingredients, including Vitamins D3, K2, C, B6, B12, Magnesium, Iron, Zinc, Selenium, Chromium, Ashwagandha and Curcuminoids.
Why it works
The nutrients are protected by billions of little cells as they pass through your digestive system, so they get straight to your bloodstream.
Think of this like a bubble-wrapped care package delivering the nutrients where they need to go to get to work. Using liposomal nanotechnology, which is the gold standard of supplements for superior absorption.
Daily Essential contains a carefully selected blend of 12 vitamins, minerals and adaptogens that work synergistically to regulate hormones, give energy and focus, mood regulation and help with brain fog.
No more supplement stacking with 12 supplements in one easy-to-take shot every morning.
Pros:
- Developed by scientists
- 5x more bioavailable than pills and powders
- 12 supplements in 1 daily shot
- Includes B vitamins, iron and magnesium for more energy
- Ashwaghanda is your secret to calming
- Added benefits of zinc that helped my hair, skin and nails
- Easy to take
- 90 symptom benefits
- Delicious wild berry flavour
- 90 day money-back guarantee
- Subscription and one-time purchase options
Cons?
The price seemed high, but when you realise there are 12 supplements in one and no more pill stacking, it’s a no-brainer. Especially when you roll in the incredible results I felt within a matter of weeks.
Key Specifications
Format: Liquid Liposomal Nanotechnology
Number of Days Supply: 30
Price Per Day: £1.18
All-In-One: Yes
Subscription Options: Yes (up to 40% OFF)
Reasons To Buy All-in-one formula, 5x more bioavailable than pills and powders, 90 symptom benefits, developed by PhD scientists
2. Wild Nutrition Perimenopause Complex
Score 85/100
Best for nutritional support and gentle hormonal balance
Wild Nutrition offers a food-grown supplement designed to nourish the body through the chaos of perimenopause. It is ideal if you want a food-based approach that feels supportive without being heavy-handed. Founder Henrietta has leaned on two hero botanicals, Shatavari and Safr’Inside™, and paired them with carefully chosen nutrients to keep energy, mood and hormones on a more even keel.
The standout here is vitamin B6 in a generous dose, which helps smooth out the hormonal rollercoaster and steady mood. Magnesium steps in to calm the nervous system and support better sleep, while iron is there to tackle the fatigue that often follows irregular or heavy cycles. N-Acetyl L-Cysteine gives the liver a hand with hormone metabolism, and the botanicals add a little extra help where you need it most.
Pros:
- Includes magnesium, vitamin B6, Shatavari and N-Acetyl L-Cysteine
- Food-grown ingredients
- Reputable UK brand
- Subscription and one-time purchase options
Cons?
- Pills with lower absorption rate
- Overall cost: I still needed to take other vitamins
- No refunds on subscription products
Key Specifications
Format: Pills
Number of Days Supply: 30
Price Per Day: £1.43
All-In-One: No
Subscription Options Yes: (50% OFF)
Reasons To Buy: Food-grown ingredients
3. Hifas-Menopause by Hifas Da Terra
Score 80/100
Best botanical-based formula
A unique medicinal mushroom supplement aimed at supporting hormonal health and immune function. If you’re already doing well with your diet and lifestyle, this can be a great addition to help you level up.
The blend includes Lion’s Mane, Reishi, Cordyceps, Ashwagandha and green tea extract rich in polyphenols, combined with prebiotics, probiotics, zinc and vitamins A, B6 and D.
Pros:
- Fungi-based hormone support
- Solid quality control
- Strong sustainability credentials
- Great purity standards
- Subscription and one-time purchase options
Cons:
- May not provide the full spectrum of essential nutrients
- Could work best alongside a more comprehensive supplement
- Hefty shipping costs (£7, unless you spend £60 or more)
Key Specifications
Format: Pills
Number of Days Supply: 30
Price Per Day: £1.63
All-In-One: No
Subscription Options: Yes (7% OFF)
Reasons To Buy: Uses a selected trio of prebiotic and adaptogenic mushrooms
4. Health & Her Perimenopause Multi-Nutrient Support
Score 75/100
Best high-street option
Widely available in Boots and online, this all-in-one multivitamin from Health & Her covers a wide range of symptoms and is a great entry-level option for those just starting to explore supplement support.
Pros:
- Includes symptom supporting ingredients like sage, ginseng and ashwagandha
- Easy to find in stores
- Affordable
Cons:
- Be aware that high street options such as this one, use generic citrate and free-form mixes, which absorb less than specialised, high-quality forms.
- No advanced delivery system, so absorption may be poor
- One-time purchase only (no subscription option)
- £3.95 delivery charge (unless you buy 2+)
Key Specifications
Format: Pills
Number of Days Supply: 30
Price Per Day: £0.66
All-In-One: No
Subscription Options: Yes (20% OFF)
Reasons To Buy: Free digital app support
5. Happy Mammoth Hormone Harmony
Score 70/100
Best for gut and hormone connection
This hormone-focused supplement from Happy Mammoth leans into the emerging science around gut health and hormone balance. A good pick for women dealing with bloating, weight fluctuations, or histamine-type symptoms.
It brings together a wide range of botanicals and adaptogens, from Ashwagandha and Peruvian Maca to Chaste Tree Berry, Wild Yam and Rhodiola.
It also includes fennel, chamomile, rosemary, broccoli sprout extract and Gymnema Sylvestre, along with vitamin B6. The formula is pitched as a formula option to help smooth out irritability, hot flushes, cravings and stress.
Pros:
- Formulated for gut-hormone support
- Popular in the US and now available in the UK
- Includes magnesium, inositol and digestive enzymes
- Subscription and one-time purchase options
Cons:
- Heavy on botanicals but light on core vitamins and minerals
- May work best in combination with a more nutrient-focused supplement
- Hefty shipping costs (must spend £85 or more for free shipping)
Key Specifications
Format: Pills
Number of Days Supply: 24
Price Per Day: £2.29
All-In-One: No
Subscription Options: Yes (15% OFF)
Reasons To Buy: Uses a selected trio of prebiotic and adaptogenic mushrooms
To wrap things up
It is easy to be lured in by perimenopause supplements stacked high on the supermarket shelf. Bright labels, big promises, quick grab. But here is the truth. Convenience does not equal effectiveness.
Most of these pills miss the mark on bioavailability, which is how well your body can easily absorb and use the nutrients inside, which is why we rated Valerie Daily Essential as #1. If absorption is low, those expensive ingredients pass straight through you without doing their job.
That leaves you with the same brain fog, fatigue and mood swings, plus a gut that is working harder than it needs to.
The bottom line is this: if you want real results, choose a supplement that supports your digestion and is designed to deliver nutrients into your bloodstream where they can make a difference.
About Deirdre:
Written by Deirdre Nazareth, DO, ND, IFMCP, Osteopath and Functional Medicine Practitioner in Osteopathy, Acupuncture, Functional Medicine, Pain Neurophysiology.
| Feature | Valerie Daily Essential | Wild Nutrition Perimenopause Complex | Health & Her Multi-Nutrient | Hifas-Menopause (Hifas Da Terra) | Happy Mammoth Hormone Harmony |
| My Rating | 95/100 | 85/100 | 80/100 | 75/100 | 70/100 |
| Best Value for Money 💰 | ☑️ | ❌ | ❌ | ❌ | ❌ |
| Best Absorption 🔄 | ☑️ (Liposomal) | ❌ (Pills) | ❌ (Pills) | ❌ (Pills) | ❌ (Pills) |
| Price per Day 💸 | £1.18 | £1.16 | £0.66 | £1.63 | £2.29 |
| All-in-One, no supplement stacking 🧴 | ☑️ | ❌ | ❌ | ❌ | ❌ |
Conclusion
In conclusion, after thorough evaluation, Valerie came out on top as the best all-around choice for symptom relief, ingredient quality, and absorption.
It works quickly thanks to its liposomal delivery system, has 12 powerhouse ingredients in one daily shot and was the only supplement we tested that combines clinician-led formulation, everything you need in one product and real results – all in a format your body can actually use.
If you’re looking for a perimenopause supplement that truly works Valerie Daily Essential packs a punch with peri wonders, such as Ashwagandha, magnesium, iron, zinc, selenium, vitamin D3 and vitamin B6 into a delicious Wild Berry shot that absorbs effortlessly, so you feel the benefits rather than simply flushing them away. Valerie is the clear winner.
The lowdown… How I tested the products
As a functional medicine practitioner, I’ve seen firsthand how targeted support can help women feel like themselves again.
The right supplements can play a valuable role in managing perimenopause symptoms, but careful selection based on evidence, optimum safety, and individual needs is absolutely essential.
A balanced diet, regular exercise, stress management, and professional guidance should always accompany any supplement regimen.
After reviewing dozens of products and the most talked-about perimenopause supplements on the market, I evaluated each supplement using these top criteria.
Does it relieve symptoms?
We looked at real-world feedback from women using the product to manage symptoms like brain fog, low energy, mood swings and poor sleep.
Ingredient efficacy
We favoured products backed by research, free from fillers and artificial additives, and made with ingredients known to support hormone transitions. We prioritised supplements with high-absorption delivery methods, such as liposomal formulations.
Gut-friendliness and value for money
Because digestive issues are common in perimenopause, we reviewed to find supplements that are gentle on the gut and easy to tolerate.
Plus, we weighed the price against quality, dosage, and real results so you get the best value for money.
Any questions about the testing process? Reach out to my team at info@thefunctionalosteopath.com and we’ll get back to you as quickly as we can.