The Truth About Supplements: Nourishing Your Body From the Inside Out

Walk into any supplement aisle and it’s like being dropped into a maze. For women in perimenopause, it can feel even more overwhelming. Every bottle promises something—weight loss, boundless energy, relief from hot flashes—and the labels seem written just for you.

Here’s the thing: supplements can play a role, but they’re not meant to replace the basics. They’re called supplements for a reason.

Think of your health like a well-built home. Your diet, daily movement, and quality sleep are the strong foundation, sturdy walls, and weather-proof roof. Supplements? They’re like specialized tools—helpful for specific fixes, but useless if the whole structure is shaky.

Perimenopause and the “Quick Fix” Trap

Supplement companies know their audience well. That’s why this industry is worth nearly $200 billion. They market directly to women looking for relief from the frustrating symptoms that can hit during midlife—hot flashes, mood swings, sleepless nights.

Some targeted supplements truly can help. But here’s what I’ve seen over and over in my own coaching practice: inflammation often plays a much bigger role than we realize. And no capsule is going to fix that if the rest of your lifestyle is working against you.

So, before you spend $60 on that “miracle pill,” it’s worth tackling inflammation first:

• Eat real food, most of the time. Load your plate with colorful produce, lean proteins, and healthy fats. Processed snacks, sugary drinks, and too much alcohol? These can all turn up the heat on inflammation.

• Move often, in ways that challenge you. Strength training, brisk walks, and even some higher-intensity work are powerful inflammation-fighters. But don’t forget to rest—your body needs recovery to get stronger.

• Guard your sleep like it’s gold. Seven to nine hours most nights can make a huge difference in how you feel. Poor sleep alone can raise inflammation levels.

• Rethink how you view “stress.” Sometimes we create more of it than we need to. Changing the way we label and react to daily challenges can make them feel less heavy.

When these pieces are in place, supplements become an add-on—not a lifeline.

Why the Same Supplement Works for Her… but Not for You

Ever tried something a friend swore by and felt absolutely nothing? That’s not unusual. Your inflammation levels, lifestyle habits, and even your genetics can influence how your body responds.

This is why I start every client with lifestyle foundations first—so if we do add a supplement, it actually has the best shot at helping.

3 Well-Researched Supplements for Perimenopause

While no supplement is magic, research does suggest that some may help with certain symptoms—especially alongside healthy habits. Here are just three to give you an example:

1. Black Cohosh – Possibly helps reduce hot flashes and night sweats in some women.

2. Soy Isoflavones – Plant compounds that may ease hot flashes and support bone health.

3. Red Clover – Contains isoflavones; some studies show it can reduce hot flash frequency.

It’s worth noting: for every study showing benefits, there’s often another showing no significant effect. Lifestyle factors in the study participants could be part of the reason for those mixed results.

Supplements Worth Considering for Women Over 40

Beyond symptom relief, there are also supplements that have strong general wellness research for women in midlife, take these for example:

• Magnesium – Supports sleep, reduces muscle tension, and may help with mood.

• Omega-3s – Anti-inflammatory fats that support heart, brain, and mood health.

• Vitamin D – Vital for bone health and immune function; harder to make from sunlight as we age.

Navigating the Supplement Market Without Getting Burned

The supplement world is a little like the Wild West—big business, minimal regulation. Quality varies wildly.

• Choose trusted brands with a reputation for quality.

• Look for third-party testing (USP, NSF) to ensure you’re getting what’s on the label.

• Be cautious with big online retailers—improper storage and counterfeit products are real issues - yes, even that company you probably order items from on a daily basis.

• Talk to your healthcare provider before starting anything new.

Your Next Step

Supplements can be a helpful tool, but they’re not the foundation. Focus first on what you eat, how you move, how you sleep, and how you manage stress. Build that strong “house,” and then consider supplements as a way to reinforce it.

What’s one habit you can start today that will make your foundation stronger?

References

Please note: These references are for informational purposes and are not a substitute for professional medical advice.

1. Black Cohosh: Shuster, L. T., et al. (2010). "Black cohosh for the treatment of menopausal symptoms." Journal of the American Medical Association, 304(12), 1353–1362.

2. Soy Isoflavones: Taku, K., et al. (2007). "Extracted or synthesized soy isoflavones reduce menopausal hot flash frequency and severity." Menopause, 14(3), 579–591.

3. Red Clover: van de Vrie, E. N., et al. (2012). "Effect of red clover on hot flashes and quality of life in postmenopausal women: A randomized controlled trial." The Journal of the North American Menopause Society, 19(5), 522-529.

4. Magnesium: Tarleton, E. K., et al. (2017). "Role of magnesium supplementation in the treatment of depression and anxiety." PLoS One, 12(8), e0180067.

5. Omega-3 Fatty Acids: Lucas, M., et al. (2011). "Omega-3 fatty acids and heart rate variability in older women." European Journal of Clinical Nutrition, 65(9), 1017-1025.

6. Vitamin D: Heaney, R. P., et al. (2003). "Vitamin D and bone health." Journal of the American College of Nutrition, 22(3), 164-169.