10/19/2026
Supplements for women in perimenopause: KEEP, QUESTION, or SKIP? ✨
Not every supplement deserves a spot in your routine, especially during perimenopause. Here’s what I’d keep, what I’d question, and what may not be necessary.
✔️ KEEP IT
• Creatine: Supports muscle strength and performance, especially alongside resistance training.
• Omega-3: Supports heart health and can help fill nutritional gaps if you don’t regularly eat fatty fish.
• Vitamin D3 + K2: Vitamin D plays an important role in bone health as estrogen levels change.
• Magnesium Glycinate: May support relaxation and sleep, particularly if your intake is low.
🤔 QUESTION IT
• B-Complex: B vitamins are essential, but more isn’t always better if you’re already meeting your needs.
⏭️ SKIP IT?
• Collagen: Not essential, and evidence for noticeable skin benefits varies.
• Biotin: Usually unnecessary if you’re getting enough through your diet. High doses can also interfere with certain lab tests.
• Multivitamin: May not be necessary if your diet meets your nutritional needs.
My approach? Personalize, don’t supplement blindly.
Perimenopause is a time when understanding your individual needs matters. The right supplement routine depends on your diet, symptoms, lifestyle, medications, and lab results, not just what’s trending online.
As a board-certified physician specializing in longevity, I believe your approach should be guided by evidence and tailored to you.
Interested in a more personalized approach to your health? Book a longevity consultation.
