Perimenopause Supplements

Perimenopause is the stage before your periods stop for good, when your hormones rise and fall unpredictably. In the UK it usually starts in your 40s, and the average age of menopause is 51. Swallow perimenopause supplements are hormone-free and give your body the nutrients it relies on through this change, including magnesium and vitamin B6, which help your mind and mood work normally, and vitamin B6, which helps regulate your hormonal activity.

Our perimenopause range brings together four products that work well on their own or side by side: Pro Magnesium 4 Complex, Pro Omega 3, the Daily Multivitamin and Pro Marine Collagen Peptides. If sleep and mood are your main focus, the Sleep Reset Protocol pairs magnesium and omega 3 in one bundle.

Why choose Swallow for perimenopause?

Hormone-free and herb-free

There are no hormones and no plant oestrogens such as red clover or soy isoflavones in any of our formulas. Instead, we use vitamins, minerals and omega 3 with well-established roles in the body, at doses you can check on the label.

Nutrients matched to this stage of life

Every product in the range contains nutrients with an officially recognised role in how your body works, from vitamin B6 for hormonal activity to vitamin D for your bones and DHA for your brain. You know exactly what each one is there to do.

Gentle, easy-to-absorb forms

We use vitamins in the forms your body can use straight away, and minerals bound to amino acids, the building blocks of protein, which makes them gentler on your stomach. If you've ever taken an iron tablet and felt queasy afterwards, you'll appreciate the difference.

• Products named in BBC Good Food's 2026 tested reviews of magnesium, omega 3 and multivitamin supplements.
• Nourish Awards 2025 winners.
• Reviewed by nutritionist Shona Wilkinson BSc (Hons), NTP, CNHC.
• Made in the UK and independently tested, with free delivery and a 6-month money-back promise.

What is perimenopause?

Menopause is the point when you haven't had a period for 12 months. Perimenopause is everything that leads up to it, and it can last for several years. Common symptoms include changes to your periods, hot flushes and night sweats, difficulty sleeping, low mood or anxiety, problems with memory and concentration, joint aches and changes to your skin and hair.

Do supplements help with perimenopause?

Yes, the right supplements can play a valuable part in how you look after yourself through perimenopause. As oestrogen and progesterone shift, so do your body's needs. Your bones start to lose density faster, your heart loses some of the protection oestrogen used to give it, and if your periods are getting heavier, your iron stores can run low. Giving your body the nutrients it relies on during this stage is one of the simplest, most practical things you can do.

Think of it as building a strong foundation. If you're lying awake at 3am, running on empty by mid-afternoon or reaching for words that won't come, making sure you're getting enough of the right nutrients every day is a positive step you can take straight away. And because our supplements contain no hormones, they work well on their own or alongside HRT, which NICE recommends as the main treatment for menopausal symptoms.

Which nutrients help during perimenopause?

Magnesium and vitamin B6 for mood, energy and hormones

Magnesium and vitamin B6 both help your mind and nervous system work normally and help reduce tiredness and fatigue, and vitamin B6 also helps regulate your hormonal activity. Pro Magnesium 4 Complex gives you 300mg of magnesium from four types your body absorbs well, with 7mg of vitamin B6.

Omega 3 for your heart and brain

DHA helps your brain work normally, which matters if you've found yourself losing your train of thought mid-sentence, and EPA and DHA together help your heart work normally. That's especially relevant now, because women's risk of heart disease rises after menopause as oestrogen falls. Pro Omega 3 provides 1,100mg of omega 3 in every daily serving.

Vitamin D and vitamin K2 for your bones

Women can lose up to 20% of their bone density in the five to seven years after menopause, so looking after them is important. Vitamin D and vitamin K both help maintain normal bones, and vitamin D helps your body absorb calcium. Pro Magnesium 4 Complex includes 25 micrograms of vitamin D3, and the Daily Multivitamin adds vitamin K2.

Iron and vitamin B12 while you still have periods

Heavier or more frequent periods are common in perimenopause, and while you're still having them you need 14.8mg of iron a day. Iron and vitamin B12 both help reduce tiredness and fatigue. The Daily Multivitamin provides 14mg of iron in a gentle form, alongside B12 and folate. You'll find more in our multivitamin tablets range.

Collagen and vitamin C for your skin

Skin loses collagen quickly once oestrogen falls, with studies reporting a drop of around 30% in the first five years after menopause. Vitamin C helps your body make collagen for normal skin. Pro Marine Collagen Peptides combines marine collagen with vitamin C, biotin, zinc and hyaluronic acid.

Your perimenopause supplement routine

You don't need a cupboard full of bottles. A simple routine might look like this:

• With breakfast: the Daily Multivitamin and Pro Omega 3, taken with food so your body absorbs them well.
• In the evening: Pro Magnesium 4 Complex, as part of your wind-down routine.
• If your skin and hair are a priority: Pro Marine Collagen Peptides, one capsule in the morning and one in the evening.

These products are designed to be taken together. Taking the Daily Multivitamin with Pro Magnesium 4 Complex gives you 8.4mg of vitamin B6, comfortably within the Food Standards Agency's guidance of 10mg a day from supplements.

If you've noticed changes in your hair, our hair vitamins range covers the nutrients involved, and if bloating has become more frequent, take a look at our supplements for bloating.