Perimenopause supplements by symptom
This page used to redirect to the protocol. It is now the symptom map. The longer protocol, including drug interactions, is still the perimenopause protocol. Hot flashes in more detail are on the hot-flashes page.
Hot flashes
Older reviews found a small effect. Taku 2012: soy isoflavones cut hot-flash frequency about 20.6% and severity about 26.2% versus placebo, with high heterogeneity (PMID 22433977). Franco 2016: phytoestrogens, about 1.31 fewer hot flashes a day; soy isoflavones about 0.79; night sweats not significant; 74% of trials had a high risk of bias in three or more areas (PMID 27327802). Chen 2015: hot-flush frequency lower, Kupperman index not significant (PMID 25263312). Luan 2025, in perimenopausal women, did not find a significant effect on hot flushes, sweating, or insomnia (PMID 40718787). Read all four. Do not buy soy as if the question were closed.
Sleep, weight, joints, bloating, brain fog
Sleep: Luan did not find an insomnia effect. Magnesium is discussed as a conditional option on the protocol, not as a proven menopause drug. Weight and belly fat: no kilogram figure is cited here. Creatine's postmenopausal result is about 0.37 kg of lean mass with lifting, not fat loss (creatine for women). Joint pain, bloating, and brain fog: we did not read a supplement trial that isolates those symptoms in perimenopause. They do not get a product on this page.
Bone
Massé 2026 found little to no fracture or fall benefit from calcium, vitamin D, or both in mostly community-dwelling adults (PMID 42161415). The numbers are on the protocol page. Ages are mapped on supplements by age.
Questions people ask
Do perimenopause supplements fix belly fat or brain fog?
No trial we read shows that. Creatine's postmenopausal result is a small lean-mass gain with lifting, not fat loss. Brain fog is not assigned a supplement on this page.
Does soy stop hot flashes?
Some reviews found a small reduction. A 2025 review in perimenopausal women did not find a significant effect on hot flushes. The result is mixed.