Supplements That Have Helped My Perimenopause Symptoms (Hormones, Skin & Energy)

Perimenopause isn’t talked about enough, especially how early it can start and how deeply it affects your body, skin, mood, metabolism, and nervous system.

For me, this phase has required a different level of support. What used to “work” no longer does, and I’ve had to get far more intentional about how I nourish my body, especially internally.

I want to be very clear: supplements are not a replacement for nutrition, sleep, or lifestyle, but when used intentionally, they can be incredibly supportive during perimenopause.

Before diving into the supplements I’ve been using, I want to share a bit of context. If you’re new here or just starting to learn about this stage of life, I highly recommend reading my previous blog post, “Perimenopause at 43: What Helped.” In that post, I go deeper into my personal experience with perimenopause, the symptoms I started noticing, what felt confusing and unexpected, and the foundational changes that supported me early on in this journey.

You can read that post here:
👉 https://jamieanne.co/blogs/blog/perimenopause-at-43-what-helped

My current supplement stack:

Iodine

Iodine plays a critical role in thyroid health, which directly impacts metabolism, energy, body temperature, and hormone balance. During perimenopause, thyroid stress is common, even when labs look “normal.”

Supporting iodine has helped with:

+ Energy levels

+ Brain fog

+ Metabolic support

Skin bonus: supports cellular hydration and skin function.

Chaste Tree (Vitex)

One of the most helpful herbs for progesterone support. Perimenopause often comes with estrogen dominance, which can show up as mood swings, anxiety, breast tenderness, and irregular cycles.

Vitex helps gently encourage balance, not force hormones.

Sea Buckthorn

This is one I think more women should know about. Sea buckthorn is rich in omega-7 fatty acids, which support skin, vaginal, and mucosal hydration, a major issue during perimenopause.

Skin benefits: improved elasticity, glow, and barrier support.

Resolvin (EPA, DHA + SPMs)

This goes far beyond a standard omega-3. Resolvins help actively resolve inflammation, not just reduce it.

Helpful for:

+ Joint pain

+ Brain fog

+ Mood

+ Hormone-related inflammation

And huge anti-aging and skin-calming benefits.

Berberine

Blood sugar dysregulation is one of the most overlooked aspects of perimenopause. Berberine helps improve insulin sensitivity and metabolic function.

This has been key for:

+ Energy stability

+ Cravings

+ Body composition changes

D-Mannose

Perimenopause can increase susceptibility to UTIs due to hormonal changes. D-mannose supports urinary tract health without disrupting the microbiome which is critical.

Methyl Guard (B Vitamins)

Methylation affects everything - hormone detox, nervous system health, mood, and energy.

Supporting this pathway has helped me with:

+ Fatigue

+ Anxiety

+ Estrogen clearance

Anyone with the MTHFR gene should be taking a form of methylated B vitamins.

Tributyrin

Your gut plays a massive role in hormone balance. Tributyrin supports the gut lining and microbiome, which helps with:

+ Estrogen detox

+ Inflammation

+ Skin clarity

CoQ10 (Liposomal)

As we age, mitochondrial function declines which affects energy, endurance, and cellular aging.

Liposomal CoQ10 supports:

+ Energy production

+ Heart health

+ Anti-aging at a cellular level

GHK Copper (Liposomal)

This peptide supports tissue repair and collagen synthesis internally.

Major benefits for:

+ Skin quality

+ Hair health

+ Cellular regeneration

Where to Find the Supplements I’m Using:

I’ve had a lot of questions about where to find the supplements I mentioned above, so I wanted to make this easy for you.

Most of the supplements I personally use are available through my Fullscript dispensary under the category “Hormone / Perimenopause.” I chose to make them available there so you have access to high-quality, practitioner-grade options from brands I trust, not random products off Amazon.

👉 Shop the Hormone / Perimenopause Supplements Here: https://us.fullscript.com/welcome/jamieanneaesthetics

The Tributyrin supplement I use is linked separately, as it’s not currently available in my Fullscript store.

👉 Shop Tributyrin Here:  https://healthygut.com/product/tributyrin-x/

A quick reminder:

These links are provided purely as a resource. The supplements shared in this post are the ones that have supported my body during perimenopause, but they are not meant to be a one-size-fits-all protocol. Everyone’s hormone picture is different, and what works well for one person may not be appropriate for another.

If you’re unsure where to start or want guidance tailored specifically to your symptoms, I highly recommend booking a 1:1 consultation or exploring functional testing so we can understand what your body actually needs.

xo,

Jamie