Best Perimenopause Supplements for Anxiety, Sleep And Bloating

Perimenopause can be a turbulent phase, marked by hormonal fluctuations in oestrogen, progesterone and testosterone. As these hormones rise and fall, many women notice a sharp increase in anxiety, sleep disruption, brain fog and uncomfortable bloating. It’s common to feel unbalanced, wired-but-tired and unsure how to support your body.

The good news is that targeted perimenopause supplements and nutrient-dense meal replacement shakes can help. When they combine protein, fibre for gut health, key vitamins and calming adaptogens, they offer a simple way to support mood, sleep, digestion and healthy weight management in one daily ritual.

What Happens During Perimenopause?

Perimenopause typically begins in your 40s. It’s a hormonal transition, not an instant shift. As ovarian function declines, progesterone is usually the first hormone to drop — affecting mood, cognition, and emotional regulation. Hormone fluctuations are the biggest challenge of perimenopause because this can mean changes in how you feel from one day to the next.

• Anxiety and low confidence
• Erratic or heavy periods
• Mood swings and increased PMS
• Sleep disruption
• Fatigue
• Hot flashes and night sweats
• Cognitive fog and forgetfulness
• Unwanted fat gain, especially around the midsection
• Digestive changes and bloating

What Are Perimenopause Supplements?

Perimenopause supplements are not a replacement for hormone therapy as they don't increase hormones. They are specially formulated to support hormonal balance, mental clarity, gut health, metabolism, and energy during this transition.

They may include:

• Herbal adaptogens (e.g., Ashwagandha, Red Clover) to support stress and mood
• Vitamins and minerals (especially B Vitamins, Magnesium, Iron, Vitamin D) for energy and nervous system support
• Active botanicals to target specific symptoms such as hot flashes or brain fog
• Meal replacement shakes designed for women over 40, which combine protein, fibre and key micronutrients into one convenient perimenopause supplement

What to Look for in a Good Perimenopause Supplement

Not all supplements are created equal. Choose a well-balanced formula to avoid imbalances that may block absorption or reduce efficacy.

• Broad vitamin/mineral complex (B6, B12, Magnesium, Iron, Vitamin C, D)
• Herbal adaptogens for stress and mood support
• Ginkgo Biloba for cognitive health and focus
• Prebiotics or inulin for gut support and bloating
• If using a shake as a perimenopause supplement: adequate protein, slow-release carbohydrates and fibre to support blood sugar and energy
• No synthetic hormones unless prescribed

Note: Always consult your doctor, especially if you're on medication. Some herbal ingredients (e.g. St John's Wort) can interfere with medications.

Perimenopause Supplements vs Meal Replacement Shakes

Traditional perimenopause supplements usually come as capsules or tablets. While useful, they don’t always address everyday nutrition challenges such as irregular eating, blood sugar dips, and low protein intake.

A hormone-friendly meal replacement shake created for women in perimenopause can act as a complete supplement and a balanced meal in one:

• Supports weight loss with controlled calories and balanced macronutrients
• Helps gut health and bloating through prebiotic fibre and digestion-supportive ingredients
• Supports brain fog, anxiety and mood via B vitamins, magnesium and adaptogens
• Helps sleep by supporting blood sugar balance and the nervous system

For many women, swapping one meal a day for a nutrient-dense shake is an easier way to stay consistent with their perimenopause supplement routine.

Top Herbal Supplements for Perimenopause

• Red Clover: Plant-based isoflavones mimic oestrogen, and may help to decrease symptoms like night sweats and hot flushes, but more research is needed. You should avoid taking it if you have or have had breast cancer, ovarian cancer or another hormone-sensitive cancer.
• Ginkgo Biloba: Supports cognitive function by boosting blood flow and circulation.
• Siberian Ginseng: Supports physical stamina and immunity, contributing to physical and mental well-being, and supports energetic alertness.
• Ashwagandha KSM66: Clinical studies have shown benefits for lowering stress hormones, alleviating anxiety and supporting mood and psychological function. It also supports sleep and may help with night sweats.
• Evening Primrose Oil: Supports hormonal balance and energy. Many women use evening primrose oil (EPO) to manage symptoms of pre-menstrual syndrome and menopause, such as hot flushes.
• Sage: Neuroprotective and supports temperature regulation — often used to target hot flashes.
• St John's Wort: May help with mild depression and anxiety but can affect medications including the contraceptive pill, so consult with your doctor beforehand.

Expert Tips from Eve Biology’s Nutritionist, Claire

Nutrition plays a huge role in how effective your perimenopause supplements and meal replacement shakes can be. Claire, Eve Biology’s nutritionist and specialist in Personalised Nutrition, shares three key principles:

"Blood sugar fluctuations can become more pronounced during perimenopause which can contribute to fatigue, weight gain, and changes in mood. By prioritising slow-release, complex carbohydrates you can support energy levels and reduce tiredness."

A hormone-friendly shake that includes slow-release carbs and fibre can help smooth out blood sugar highs and lows, supporting more stable energy and mood across the day.

"Protein needs to be a priority as muscle mass starts to decline in your thirties. Combining adequate protein with strength training can help preserve lean muscle mass, help your body burn more calories and promote long-term strength and mobility."

Choosing a high-protein perimenopause supplement shake makes it easier to hit your daily protein target, especially at breakfast or lunch when many women under-eat protein.

"As oestrogen levels decline, your body becomes more sensitive to insulin making storing fat around the midsection easier. Reducing refined sugars can help to stabilise blood sugar levels and support healthy weight management."

Replacing sugary snacks or refined-carb meals with a balanced shake that’s low in added sugars can support belly fat reduction as part of a broader lifestyle approach.

Eve Biology: A Supplement Shake for Perimenopause Symptoms

Eve Biology Rebalancing Meal Replacement Shakes are more than a meal replacement. They act as a targeted perimenopause supplement shake, combining high-quality protein, fibre for digestion and hormone balance, plus clinically backed perimenopause supplements—including vitamin D, magnesium, iron and adaptogens like Ashwagandha.

Designed specifically for women in perimenopause, Eve helps to support:

• Anxiety and stress
• Sleep disruption and night sweats
• Brain fog and poor concentration
• Gut health and bloating
• Fatigue and low energy
• Weight gain and stubborn midsection fat

By bringing together balanced nutrition, gut support and symptom-focused ingredients in one daily shake, Eve makes it easier to stay consistent with your perimenopause supplements—without adding another handful of pills.

See Eve Benefits

1. How Eve Biology Fights Fatigue

• 11.1mg Iron per shake to support red blood cell production and reduce tiredness
• Magnesium and B Vitamins for normal energy-yielding metabolism
• Prebiotics for better nutrient absorption and steadier energy through the day

Many women find that replacing a rushed, low-nutrient meal with a balanced shake helps them feel more energised and less “wired but tired”.

2. How Eve Biology Helps Manage Stress and Anxiety

• 165mg Ashwagandha KSM66 per serving to support stress resilience and a calmer mood
• Magnesium + B Vitamins + Zinc + Vitamin C to nourish the nervous system

Perimenopause-related anxiety often worsens when blood sugar is on a rollercoaster. A hormone-friendly shake that’s high in protein and fibre and low in refined sugars can help stabilise energy and mood across the day.

3. How Eve Biology Supports Better Sleep

• 116.5mg Magnesium to support relaxation and the nervous system
• Prebiotic fibre to help balance blood sugar and cortisol, reducing 3 a.m. wake-ups driven by dips and spikes
• Ashwagandha to support a calmer stress response and reduce night sweats

Balancing evening blood sugar and giving your body the nutrients it needs can make it easier to fall asleep and stay asleep.

4. How Eve Biology Supports Cognitive Function

• Rich in B1, B3, B6, B12, Folate to support brain function and energy
• Ginkgo Biloba for memory, focus and mental clarity
• Inulin + FOS to support the gut–brain axis, which can influence mood and cognition

Many women notice a reduction in “brain fog” when they combine consistent nutrition, good sleep habits and targeted perimenopause supplements like Eve.

5. How Eve Supports Fat Metabolism, Weight Control & Bloating

• Only 209 calories per shake, making it easy to create a gentle calorie deficit without feeling deprived
• High in protein to support lean muscle mass when combined with strength training, helping your body burn more calories at rest
• Prebiotic fibre to support gut health, regularity and a reduction in bloating
• Formulated to be low in refined sugars, supporting more stable blood sugar and fewer cravings
• Fits into any routine, whether you use it as a daily breakfast, lunch or structured shake plan

As oestrogen declines, the body can become more insulin-sensitive, making belly fat easier to gain and harder to lose. A high-protein, low-sugar meal replacement shake designed for perimenopause can support healthier fat storage and less bloating as part of an overall lifestyle approach.

6. How Eve Biology Targets Hot Flashes and Night Sweats

By supporting temperature regulation, hormonal balance and the body’s stress response, Eve can help to reduce the intensity and frequency of hot flashes and night sweats. In trials, 69% of women saw improvements.

7. How Eve Biology Supports Bone Health

• Calcium + Vitamin D + Magnesium + Vitamin K to support normal bone maintenance
• Supports joint mobility and bone density, which become increasingly important as oestrogen levels fall

Summary: The Power of a Targeted Perimenopause Supplement

Perimenopause doesn’t have to mean living with constant anxiety, broken sleep and uncomfortable bloating. The right perimenopause supplements can support your hormones, nervous system and gut so you feel more like yourself again.

For many women, a nutrient-dense meal replacement shake is the easiest way to take their perimenopause supplements consistently. By combining protein, fibre, vitamins, minerals and adaptogens in one daily shake, you can support mood, sleep, digestion and weight management without relying on multiple products.

Eve Biology’s rebalancing meal replacement shakes are designed specifically for women in perimenopause, helping to:

• Calm anxiety and support a more balanced mood
• Improve sleep quality and reduce night-time wake-ups
• Support gut health and ease bloating
• Reduce fatigue and low energy
• Target brain fog and poor concentration
• Support healthy weight management and midsection fat

Everyone’s experience of perimenopause is different, so it’s important to find an approach that works for your body. Always consult a healthcare professional before starting any new supplement, especially if you're on medications or have underlying conditions.

FAQs: Perimenopause Supplements

1. What are the best perimenopause supplements for weight gain?

Look for perimenopause supplements that combine protein, fibre, blood sugar support and key vitamins and minerals. Meal replacement shakes like Eve Biology provide a complete nutrient profile and low-calorie formulation that can support safe, sustainable weight loss when used as part of a balanced plan.

2. Are perimenopause supplements safe to take with medication?

Some herbs may interfere with medications. Always check with your doctor before combining perimenopause supplements or meal replacement shakes with prescriptions.

3. Can perimenopause supplements reduce belly fat?

Perimenopause supplements can help by balancing hormones, supporting metabolism, and improving blood sugar control. When combined with a balanced diet, strength training and adequate sleep, a high-protein, low-sugar meal replacement shake may support a reduction in belly fat over time.

4. Do I need both HRT and supplements during perimenopause?

Not necessarily. Some women do well with HRT alone, others prefer supplements, or a combination. Perimenopause supplements and meal replacement shakes can help fill nutritional gaps which are common in our busy lives and may complement medical treatment if recommended by your doctor.

5. How long does it take for perimenopause supplements to work?

Results vary, but many women see improvements in 2–6 weeks with consistent use of high-quality perimenopause supplements such as Eve Biology’s rebalancing meal replacement shakes, especially when combined with good sleep, movement and stress management.