By Becks Heath, Valerie’s Perimenopause Expert in Resident 

I’m Becks Heath, a registered nurse with a special focus on women’s health. I work within the NHS and run a private clinic in North Wales, where I bring together clinical insight, coaching and complementary therapies. Over the years, I’ve had the privilege of working with thousands of women navigating this transition.  

One of the most common questions I hear is: What supplements should I actually be taking? To tell the truth, this is a question that, if every time I was asked it I got a quid, I’d be a very rich woman.

How To Spot Peri

Menopause and perimenopause are by no means simple subjects, because nothing is ever simple about being a woman, is it? So let’s start with this. Perimenopause can begin much earlier than many of us expect. And before you think you know it all, it’s not just about hot flushes and wonky periods. 

For many women, perimenopause can start in their late 30s or early 40s, lasting for around 10 years on average, often with many little-talked-about and super subtle signs to decode. The average age to reach perimenopause is about 45, while the average age in the UK to reach menopause (defined as 12 months without a period) is 51.

When peri hits, many women like you live through changes in mood, disrupted sleep, brain fog, increased anxiety, fatigue that just don’t shift and numerous other experiences that feel a bit… “off”.

Explaining Your Symptoms

Although identifying early perimenopause symptoms (to the untrained eye) can often be as clear as mud, those feelings of weirdness are driven by hormonal changes. These changes include fluctuations in the sex hormones, oestrogen and progesterone.

Oestrogen, often described as the multitasker of the hormone world, influences everything from our bones to our brains. As levels start to fluctuate (and eventually decline through the menopause transition), it can trigger a whole load of symptoms: from hot flushes and night sweats to brain fog, mood shifts, skin changes, joint discomfort and even vaginal dryness or pain during sex.

Meanwhile, progesterone messes about too, adding to the peri chaos, often manifesting as amplified PMS-like symptoms, such as mood changes and sore breasts. This hormone is primarily produced after ovulation, and is often naturally lower when ovulation becomes less frequent^[1], a hallmark of perimenopause. 

How to tackle your perimenopause symptoms

These changes can take a real toll. Many women report feeling disconnected from themselves, with knock-on effects on confidence, desire, work performance, and close relationships. It’s almost an understatement to say that it’s a deeply personal event, affecting every part of life. And when you have a grand total of 48 possible symptoms headed your way, seeing the wood for the trees can be pretty tricky.

The good news is, for a lot of people in peri, lifestyle tweaks and targeted supplements can make a huge difference. That said, not all supplements are created equal. And it is really important to be choosy so you can get your money’s worth and start feeling great as a result. 

Time to take the reins on your perimenopause symptoms once and for all? I think so!

What To Look For In A Perimenopause Supplement

When I review supplements that are fit for peri purpose, I’m always looking for ones that support both body and mind. Perimenopause doesn’t show up in just one area: it can impact your mood, sleep, skin, weight, periods, focus, and much more. So your supplement choices need to step up to the plate across all bases. 

Here’s a detailed breakdown of the vitamins, minerals, adaptogens and botanicals I recommend for peri specifically, and most importantly, why they are proven by research to be beneficial:

Magnesium

Magnesium is essential for over 300 biochemical reactions in the body. It plays a direct role in regulatingneurotransmitters like GABA^[2], which help calm the nervous system, crucial when anxiety, stress and sleep disturbances start creeping in. It also supports oestrogen detoxification and bone density^[3], both of which become more important as hormones shift.

Vitamin B6 (Pyridoxal-5-Phosphate)

B6 helps the body convert tryptophan into serotonin^[4] (our natural mood stabiliser). This can help buffer mood swings and emotional sensitivity that often increase during perimenopause. It also plays a key role in progesterone synthesis and supports energy metabolism, making it particularly useful if you’re feeling pretty flat or fatigued.

Vitamin B12 (Methylcobalamin)

B12 is needed for red blood cell production and neurological function^[5]. It supports methylation⁶, which is a process linked to energy production, detoxification and hormonal balance. A deficiency can show up as brain fog, low mood and fatigue, which are all common during this stage of life. As a general rule, it’s best to go for the methylated form of B12. Why?

Because it’s the naturally occurring, active form of vitamin B12, meaning it doesn’t require conversion in the body and is readily absorbed.

 

Vitamin D3

Supports calcium absorption for bone health and modulates the immune system⁷. It also affects the function of the hypothalamus and pituitary glands (the parts of the brain that control hormone release) which is why it can help stabilise mood and energy.

Vitamin K2 (MK-7 form)

Works alongside vitamin D to direct calcium into bones and teeth rather than soft tissues⁸, reducing the risk of arterial calcification. It helps protect bone strength, which is critical as oestrogen declines and bone turnover increases.

Iron (Saccharate)

An easily absorbed form of iron⁹ that replenishes lost stores due to heavy or irregular bleeding. Iron carries oxygen in the blood, so low levels often result in fatigue, brain fog and shortness of breath. This is a key one to monitor during perimenopause.

Zinc (Ascorbate)

Zinc supports the production of hormones like progesterone and testosterone. It’s also involved in collagen formation,immune defence, wound healing, and inflammation¹⁰ control. Low zinc can show up as poor skin healing, hair loss, or low libido.

Chromium (Picolinate)

Improves insulin sensitivity, helping your body manage blood sugar^[6][7]. This can help stabilise energy levels and reduce sugar cravings, which can become more pronounced due to oestrogen’s effect on glucose regulation.

Selenium

A powerful antioxidant that helps convert thyroid hormone (T4) into its active form (T3)¹². It supports metabolic function, mood and energy. It also has anti-inflammatory properties and contributes to healthy hair, skin and nails^[8][9], all of which can be impacted by hormonal shifts.

Vitamin C

A cofactor in collagen synthesis, which helps maintain skin elasticity and joint health. It also enhances iron absorptionand supports immune response¹⁴. Stress and hormonal changes can deplete vitamin C, so keeping levels topped up is essential.

Curcuminoids (from Turmeric extract)

These plant compounds have strong anti-inflammatory^[10] and antioxidant effects. They may help reduce brain fog andimprove memory and attention by supporting circulation^[11] and lowering neuroinflammation. Particularly useful for those dealing with joint pain or concentration issues.

Ashwagandha (Withania somnifera)

An adaptogenic herb that reduces cortisol levels and helps regulate the body’s stress response. It can support bettersleep, improve resilience, and lower symptoms of anxiety^[12], all of which are very common in early to mid-perimenopause.

Valerie Daily Essential contains all of the above 12 nutrients in one daily shot and this is one of the major why I recommend it to all of my patients, in addition to its superior bioavailability. 

It’s Not Just What’s In the Supplement that Counts

Bioavailability is key. They probably don’t mention this term on the label but it simply means how well your body can absorb and use each nutrient. Some supplements contain the right ingredients but in forms that are poorly absorbed. It’s worth choosing formulations that focus on quality and effectiveness, not just a long ingredients list. 

As promised, here is how to make sure you avoid supplements that are all show and no substance (cue the face with a monocle emoji).

What you need to know about nutrient delivery mechanisms 

It’s also worth knowing that perimenopause can affect how your body absorbs and uses certain nutrients. Fluctuatingoestrogen levels can change gut motility, reduce magnesium retention^[13][14], and even alter how we process vitamin Dand calcium^[15]. 

This means that even if you’re eating well and taking a supplement, you might not be getting the full benefit. Cheaper formulations or those using less bioavailable forms often pass straight through the digestive system with minimal effect, and that’s before we even factor in our busy lives, stress, or disrupted sleep.

That’s why I always encourage women to look at the delivery method too, such as liposomal. 

Let’s get liposomal

Enter: liposomal technology. 

This is where things get really clever. Liposomes are tiny fat-based bubbles that wrap around each nutrient, helping them survive your digestive tract and get absorbed directly into your bloodstream. 

Instead of being broken down in the stomach or filtered out by the liver, the nutrients get delivered to your cells intact and ready to use. That means better absorption, faster results, and less waste.

Why I Recommend Valerie Daily Essential

Valerie are an unflinchingly real women’s wellness brand who are bringing perimenopause kicking and screaming out into the open.

I recommend Daily Essential because it is a liposomal supplement that contains all of the ingredients I’ve mentioned above, in forms that are easily absorbed and in doses that make a real impact. 

Daily Essential is designed to squash the most common symptoms women face in perimenopause, such as low mood, fatigue, disrupted sleep, lack of energy, loss of libido and many more. 

Supplements won’t fix everything, however, they can be an extremely powerful support tool during this transitional period.  

You don’t have to white-knuckle your way through perimenopause or feel like you’ve lost yourself to it. By taking one shot every morning of Daily Essential, within 90 days you will feel like you again.

Go and have a look for yourself! 

{https://wearevalerie.com/products/daily-essential-liposomal-shot}

The Takeaways?

My approach has always been simple: it starts with you. Having the right support, practical advice and space to explore your options is essential. No one should feel they’re going it alone through perimenopause.

We deserve information that’s accurate and safe, but also rooted in real experience. Your needs, goals and expectations should always be treated with care and with you firmly at the centre of the conversation. 

Valerie also have a Whatsapp group full of Wild Women at the same stage of life, where I am on hand to answer any questions you have about peri, no matter how big or small they may seem.

 

 Join here 

Try Valerie Daily Essential with 50% off*

You can get 50% off Valerie Daily Essential with code MENOHEALTH of click this link:

 https://www.wearevalerie.com/MENOHEALTH  

*50% valid until 31st August, after this it is 30% off

 

 

 

 

 

 

 

Disclaimer: Within my role in and out of the NHS, I adhere to confidentiality and the NMC Code of Conduct at all times. These views here today represent my own, based on my education and experience providing clinics and meeting those identifying as women from diverse backgrounds. This blog has been based on a general approach to perimenopause. I align my practice with the NICE quality statement; recognising peri and menopause complexities, including types of menopause, surgical, medical, early menopause and POI.

 

 

References

 

Prior JC. Progesterone for Symptomatic Perimenopause Treatment – Progesterone politics, physiology and potential for perimenopause. Facts Views Vis Obgyn. 2011;3(2):109-20. PMID: 24753856; PMCID:

PMC3987489.https://pmc.ncbi.nlm.nih.gov/articles/PMC3987489/

Möykkynen T, Uusi-Oukari M, Heikkilä J, Lovinger DM, Lüddens H, Korpi ER. Magnesium potentiation of the function of native and recombinant GABA_A receptors. Neuroreport. 2001 Jul 20;12(10):2175-9. https://journals.lww.com/neuroreport/abstract/2001/07200/magnesium_potentiation_of_the_function_of_ native.26.aspx

Groenendijk I, van Delft M, Versloot P, van Loon LJC, de Groot LCPGM. Impact of magnesium on bone health in older adults: a systematic review and meta-analysis. Bone. 2022;154:116233.  https://www.sciencedirect.com/science/article/pii/S8756328221003999?via%3Dihub

Tsujita N, Akamatsu Y, Nishida MM, Hayashi T, Moritani T. Effect of Tryptophan, Vitamin B6, and

Nicotinamide-Containing Supplement Loading between Meals on Mood and Autonomic Nervous System

Activity in Young Adults with Subclinical Depression: A Randomized, Double-Blind, and

Placebo-Controlled Study. J Nutr Sci Vitaminol (Tokyo). 2019;65(6):507-514. doi: 10.3177/jnsv.65.507.

PMID: 31902864.https://pubmed.ncbi.nlm.nih.gov/31902864/

National Institutes of Health. Vitamin B12 Fact Sheet for Health Professionals. Available at:

https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/

Aranow C. Vitamin D and the immune system. J Investig Med. 2011 Aug;59(6):881-6. doi:

10.2310/JIM.0b013e31821b8755. PMID: 21527855; PMCID:

PMC3166406.https://pmc.ncbi.nlm.nih.gov/articles/PMC3166406/

Maresz K. Proper Calcium Use: Vitamin K2 as a Promoter of Bone and Cardiovascular Health. Integr Med (Encinitas). 2015 Feb;14(1):34-9. PMID: 26770129; PMCID:

PMC4566462.https://pmc.ncbi.nlm.nih.gov/articles/PMC4566462/

Macdougall IC, Comin-Colet J, Breymann C, Spahn DR, Koutroubakis IE. Iron Sucrose: A Wealth of Experience in Treating Iron Deficiency. Adv Ther. 2020 May;37(5):1960-2002. doi:

10.1007/s12325-020-01323-z. Epub 2020 Apr 15. PMID: 32297281; PMCID:

PMC7467495.https://pmc.ncbi.nlm.nih.gov/articles/PMC7467495/

Tengrup I, Ahonen J, Zederfeldt B. Influence of zinc on synthesis and the accumulation of collagen in early granulation tissue. Surg Gynecol Obstet. 1981 Mar;152(3):323-6. PMID:

7466582.https://pubmed.ncbi.nlm.nih.gov/7466582/

Seth I, Lim B, Cevik J, Gracias D, Chua M, Kenney PS, Rozen WM, Cuomo R. Impact of nutrition on skin wound healing and aesthetic outcomes: A comprehensive narrative review. JPRAS Open. 2024 Jan 23;39:291-302. doi: 10.1016/j.jpra.2024.01.006. PMID: 38370002; PMCID:

PMC10874171.https://pmc.ncbi.nlm.nih.gov/articles/PMC10874171/

Havel, P. (2004). A scientific review: the role of chromium in insulin resistance. The Science of Diabetes Self-Management and Care, Suppl(3 SUPPL.), 2-14. Retrieved from

https://escholarship.org/uc/item/8jr269xchttps://escholarship.org/uc/item/8jr269xc

Bano I, Hassan MF, Kieliszek M. A Comprehensive Review of Selenium as a Key Regulator in Thyroid Health. Biol Trace Elem Res. 2025 May 13. doi: 10.1007/s12011-025-04653-7. Epub ahead of print.

PMID: 40358914.https://pubmed.ncbi.nlm.nih.gov/40358914/

Nessel TA, Gupta V. Selenium. [Updated 2023 Apr 3]. In: StatPearls [Internet]. Treasure Island (FL):

StatPearls Publishing; 2025 Jan-. Available from:

https://www.ncbi.nlm.nih.gov/books/NBK557551/https://www.ncbi.nlm.nih.gov/books/NBK557551/ Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017 Nov 3;9(11):1211. doi:

10.3390/nu9111211. PMID: 29099763; PMCID:

PMC5707683.https://pmc.ncbi.nlm.nih.gov/articles/PMC5707683/

Chin KY. The spice for joint inflammation: anti-inflammatory role of curcumin in treating osteoarthritis.

Drug Des Devel Ther. 2016 Sep 20;10:3029-3042. doi: 10.2147/DDDT.S117432. PMID: 27703331;

PMCID: PMC5036591.https://pmc.ncbi.nlm.nih.gov/articles/PMC5036591/

Francis AJ, Sreenivasan C, Parikh A, AlQassab O, Kanthajan T, Pandey M, Nwosu M. Curcumin and

Cognitive Function: A Systematic Review of the Effects of Curcumin on Adults With and Without

Neurocognitive Disorders. Cureus. 2024 Aug 25;16(8):e67706. doi: 10.7759/cureus.67706. PMID:

39318960; PMCID: PMC11421876.https://pmc.ncbi.nlm.nih.gov/articles/PMC11421876/ Cheah KL, Norhayati MN, Husniati Yaacob L, Abdul Rahman R. Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLoS One. 2021 Sep 24;16(9):e0257843. doi: 10.1371/journal.pone.0257843. PMID: 34559859; PMCID:

PMC8462692.https://pmc.ncbi.nlm.nih.gov/articles/PMC8462692/

Heitkemper MM, Chang L. Do fluctuations in ovarian hormones affect gastrointestinal symptoms in women with irritable bowel syndrome? Gend Med. 2009;6 Suppl 2(Suppl 2):152-67. doi:

10.1016/j.genm.2009.03.004. PMID: 19406367; PMCID:

PMC3322543.https://pmc.ncbi.nlm.nih.gov/articles/PMC3322543/

North American Menopause Society. The role of calcium in peri- and postmenopausal women:

consensus opinion of The North American Menopause Society. Menopause. 2001 Summer;8(2):84-95.

doi: 10.1097/00042192-200103000-00003. PMID:

11256879.https://pubmed.ncbi.nlm.nih.gov/11256879/

 

[1] Prior JC. Progesterone for Symptomatic Perimenopause Treatment – Progesterone politics, physiology and potential for perimenopause. Facts Views Vis Obgyn. 2011;3(2):109-20. PMID: 24753856; PMCID:

PMC3987489.https://pmc.ncbi.nlm.nih.gov/articles/PMC3987489/

[2] Möykkynen T, Uusi-Oukari M, Heikkilä J, Lovinger DM, Lüddens H, Korpi ER. Magnesium potentiation of the function of native and recombinant GABA_A receptors. Neuroreport. 2001 Jul 20;12(10):2175-9.https://journals.lww.com/neuroreport/abstract/2001/07200/magnesium_potentiation_of_the_function_of_ native.26.aspx

[3] Groenendijk I, van Delft M, Versloot P, van Loon LJC, de Groot LCPGM. Impact of magnesium on bone health in older adults: a systematic review and meta-analysis. Bone. 2022;154:116233.  https://www.sciencedirect.com/science/article/pii/S8756328221003999?via%3Dihub

[4] Groenendijk I, van Delft M, Versloot P, van Loon LJC, de Groot LCPGM. Impact of magnesium on bone health in older adults: a systematic review and meta-analysis. Bone. 2022;154:116233.  https://www.sciencedirect.com/science/article/pii/S8756328221003999?via%3Dihub

[5] National Institutes of Health. Vitamin B12 Fact Sheet for Health Professionals. Available at: https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/  ⁶ National Institutes of Health. Vitamin B12 Fact Sheet for Health Professionals. Available at:

https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/

[6] Havel, P. (2004). A scientific review: the role of chromium in insulin resistance. The Science of Diabetes

Self-Management and Care, Suppl(3 SUPPL.), 2-14. Retrieved from

https://escholarship.org/uc/item/8jr269xchttps://escholarship.org/uc/item/8jr269xc

[7] Bano I, Hassan MF, Kieliszek M. A Comprehensive Review of Selenium as a Key Regulator in Thyroid Health. Biol Trace Elem Res. 2025 May 13. doi: 10.1007/s12011-025-04653-7. Epub ahead of print.

PMID: 40358914.https://pubmed.ncbi.nlm.nih.gov/40358914/

[8] Nessel TA, Gupta V. Selenium. [Updated 2023 Apr 3]. In: StatPearls [Internet]. Treasure Island (FL):

StatPearls Publishing; 2025 Jan-. Available from:

https://www.ncbi.nlm.nih.gov/books/NBK557551/https://www.ncbi.nlm.nih.gov/books/NBK557551/ ¹⁴ Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017 Nov 3;9(11):1211. doi:

[9] .3390/nu9111211. PMID: 29099763; PMCID:

PMC5707683.https://pmc.ncbi.nlm.nih.gov/articles/PMC5707683/

[10] Chin KY. The spice for joint inflammation: anti-inflammatory role of curcumin in treating osteoarthritis.

Drug Des Devel Ther. 2016 Sep 20;10:3029-3042. doi: 10.2147/DDDT.S117432. PMID: 27703331;

PMCID: PMC5036591.https://pmc.ncbi.nlm.nih.gov/articles/PMC5036591/

[11] Francis AJ, Sreenivasan C, Parikh A, AlQassab O, Kanthajan T, Pandey M, Nwosu M. Curcumin and Cognitive Function: A Systematic Review of the Effects of Curcumin on Adults With and Without Neurocognitive Disorders. Cureus. 2024 Aug 25;16(8):e67706. doi: 10.7759/cureus.67706. PMID: 39318960; PMCID: PMC11421876.https://pmc.ncbi.nlm.nih.gov/articles/PMC11421876/

[12] Cheah KL, Norhayati MN, Husniati Yaacob L, Abdul Rahman R. Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLoS One. 2021 Sep 24;16(9):e0257843. doi: 10.1371/journal.pone.0257843. PMID: 34559859; PMCID:

PMC8462692.https://pmc.ncbi.nlm.nih.gov/articles/PMC8462692/ 

[13] Heitkemper MM, Chang L. Do fluctuations in ovarian hormones affect gastrointestinal symptoms in women with irritable bowel syndrome? Gend Med. 2009;6 Suppl 2(Suppl 2):152-67. doi:

[14] .1016/j.genm.2009.03.004. PMID: 19406367; PMCID:

PMC3322543.https://pmc.ncbi.nlm.nih.gov/articles/PMC3322543/

[15] North American Menopause Society. The role of calcium in peri- and postmenopausal women: consensus opinion of The North American Menopause Society. Menopause. 2001 Summer;8(2):84-95. doi: 10.1097/00042192-200103000-00003. PMID: 11256879.https://pubmed.ncbi.nlm.nih.gov/11256879/