The BetterYou Guide to Perimenopause

Perimenopause is a part of the menopause, but many don’t know much about what your body may experience during this period. Our guide highlights the facts you need to know, what signs you can use to identify, and the best supplements to support your health during this time. 

Table of Contents:

What is Perimenopause?

Perimenopause is a natural process that happens to women and people with periods. It is the first stage of the menopause, and is denoted by irregularities in your period. “Peri” means around, so it is fitting that perimenopause means you are approaching the menopause, and may start to notice symptoms due to changing hormone levels. 

Menopause supplements can help to support your health as these symptoms begin. While perimenopause and menopause are different, the symptoms and remedies are similar for both of the stages. The best supplements for perimenopause are those formulated to support your health whilst you experience this transition. 

When Does Perimenopause Start?

Perimenopause occurs at different ages and in different ways for everyone, but there are some common factors: 

  • This life phase typically begins between the ages of 45 to 55, but you may notice changes as early as your mid-30’s. 
  • It starts when estrogen levels begin to fluctuate and periods become irregular. 
  • Estrogen may rise and fall during this time, meaning your menstrual cycle may vary in length month to month. 
  • Perimenopause ends when you’ve gone through 12 consecutive months without a period, and this is now considered the menopause. 

What Are the Symptoms of Perimenopause? 

The symptoms of perimenopause are similar to those experienced throughout menopause. Though symptoms can vary for everyone, you could expect to see the following symptoms:

  • Irregular periods
  • Difficulty sleeping
  • Mood changes and irritability
  • Bone turnover
  • Hot flashes
  • Vaginal dryness

How Long Does Perimenopause Last?

Perimenopause can last for up to a decade before menopause. Hormone levels can begin fluctuating long before symptoms are noticeable. Fluctuating estrogen levels usually occur in the early to late 40s, but you could notice the signs as early as your mid 30s. 

Symptoms typically last around 4 years, beginning before your periods have stopped. Menopause symptoms may cease once you are considered postmenopausal, but could potentially affect you for up to 12 years. 

This transitional phase will affect everyone differently, and it’s important to identify your symptoms, speak to those closest to you, and if symptoms are detrimentally affecting your lifestyle, speak to your Doctor. You should always speak to your Doctor if you have concerns for your health and before taking supplements. 

What Are the Best Supplements to Soothe Perimenopause Symptoms? 

The best supplements to take during menopause and perimenopause help to ease your symptoms and provide the essential nutrients your body needs during this time. 

BetterYou’s women’s health supplements are formulated with an easy to use spray, or topical delivery method, to support you throughout your life, from adolescence to menopause, and beyond. 

Vitamin D

During perimenopause, the reduction in oestrogen increases bone turnover and increases your risk of osteoporosis. Vitamin D supplements support strong bones by regulating calcium and phosphorus in your bones. 

B Vitamins

Some of the essential types of B vitamins help regulate your mood. The B vitamins B6 and B12 are particularly necessary for the production of serotonin and dopamine, known as “feel good hormones”. Vitamin B supplements can ensure you are obtaining the recommended dosage during perimenopause. 


This mineral is important throughout your life, but it can be especially vital to take magnesium for menopause and perimenopause to help soothe your symptoms. The mineral is a natural relaxant, which means magnesium can help to ease muscle tension, as well as supporting a restful night’s sleep.

Magnesium supplements can be applied topically, which means you can incorporate them into your daily sleep routine. Our supplements contain a pure form of magnesium chloride to effectively deliver the recommended dosage: 

  • Magnesium Flakes - Add these flakes to your bath to help increase your intake as you enjoy a soak to relax during perimenopause.
  • Magnesium Creams - Blended with nourishing ingredients, these lotions make hydrating your skin straight-forward and relaxing. 
  • Magnesium Sprays - Using magnesium oil, these sprays support your sleep without you having to take a tablet.  

Vitamin K

This essential type of vitamin works alongside vitamin D to support healthy bones. This is especially important during perimenopause, when bone strength can decline, and you may be more at risk of osteoporosis and osteoarthritis. Vitamin K supplements provide the nutrient which is essential for helping move calcium along your blood vessels to the bones, to help reduce risk of calcification. 

Vitamin E

Vitamin E is known as the “sex vitamin” due to the role it plays alongside sex hormones like estrogen. Estrogen is so essential to lubrication, elasticity, and thickness of the vagina. When your estrogen declines, you may experience dryness and inflammation. Vitamin E benefits this because it can help to regulate your sex hormones. 

Supplementing with BetterYou

At BetterYou, we have worked alongside institutions such as Cardiff University and Sheffield University to test our pioneering tablet-free vitamins and minerals to support your nutritional needs. With vegan supplements and children’s vitamins available, nobody has to miss out on the nutrients they need to support a healthy lifestyle. 

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