As you enter perimenopause, your body begins to experience gradual hormonal shifts that can bring changes in mood, energy and physical health. Whether you’re dealing with sleep disturbances, irregular periods or increased stress, the right nutrition can help support your body through this transition. In this guide, we’ll break down what to eat —and why— so you can feel your best, inside and out, as you navigate the perimenopausal phase of life.

Life cycle:40-50 years old.

Key foods: Include phytoestrogen-rich foods (flaxseeds, tofu, tempeh, chickpeas) and B vitamins (mushrooms, asparagus, lentils, organic grass fed beef).

Peri tip: Incorporate adaptogenic herbs like ashwagandha to support the body's stress response. Anti-inflammatory foods, like omega-3-rich fish can help support hot flashes and magnesium can help with healthy mood balance (available in WelleCo's Evening Elixir and Goddess Elixir).

General wellness: Engage in strength training, focus on restorative sleep and consider stress-reducing practices like meditation.

Best WelleCo products: WelleCo’s Super Elixir™ and The Goddess Elixir can help support you through this stage. For example, WelleCo’s daily Super Elixir™ supports energy production and vitality, while our Goddess Elixir supports perimenopausal symptoms including mood swings, sleeplessness, night sweats, hot flushes and irritability. WelleCo's Goddess Elixir is ideal once you start experiencing symptoms. The PMS Elixir can be taken up until the perimenopausal symptoms begin. The PMS Elixir contains Vitex which supports healthy hormone balance and irregular periods.

Sources: "Dietary fat intake and the role of fat in hormonal regulation during perimenopause," Journal of Nutrition (2013), "Magnesium and its role in hormonal regulation during perimenopause," Magnesium Research (2015), "The role of antioxidants in perimenopausal hormone regulation," Reproductive Biology and Endocrinology (2011), "Dietary influences on perimenopausal health: A review of nutrients and diet patterns," Journal of Human Nutrition and Dietetics (2017), "Omega-3 fatty acids and their effects on inflammation during perimenopause," Fertility and Sterility (2014), "Fiber intake and the regulation of hormonal balance during the transition to menopause," Human Reproduction Update (2016), "The impact of plant-based diets on hormonal health during perimenopause," Nutrition Research Reviews (2018).

Always read the label and follow directions for use. The information in this article is not intended to be taken as medical advice. We recommend consulting your Healthcare Professional for advice on your supplement routine.

General wellness: Engage in strength training, focus on restorative sleep and consider stress-reducing practices like meditation.

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