The 6 Best Perimenopause Supplements for Weight Loss

perimenopause weight loss Jun 02, 2025

Struggling with weight gain during perimenopause? Hormonal changes and lifestyle shifts can make it difficult to maintain a healthy weight. This guide covers the best perimenopause supplements for weight loss and how to incorporate them into your daily routine.

Understanding Perimenopause Weight Gain

Weight gain during menopause is a complex, multifactorial issue driven by more than just hormones. Yes, shifting levels of estrogen and progesterone do influence how the body stores and utilizes fat—especially increasing visceral fat storage when estrogen declines. But that’s only part of the picture.

Another major contributor is loss of muscle mass (sarcopenia), which naturally occurs with age and reduces your resting metabolic rate, making it easier to gain weight—even if your eating habits haven’t changed.

Beyond this, menopause often brings increased insulin resistance, leading to blood sugar dysregulation and more fat storage around the abdomen. At the same time, chronic low-grade inflammation becomes more common due to hormonal shifts, stress, and gut health changes, which can further impair metabolism and promote fat accumulation.

Finally, lifestyle factors—like reduced physical activity, disrupted sleep, and less nutrient-dense eating—can all compound these physiological changes.

Understanding these interconnected factors is key to addressing weight gain in a targeted, compassionate, and effective way.

Hormonal Shifts and Metabolism

During perimenopause, the decrease in estrogen and progesterone levels significantly impacts weight management. Lower estrogen levels slow down metabolism, making it easier to gain weight, especially around the abdomen. This shift in fat distribution is often referred to as the “belly fat” or “menopause belly.”

These hormonal changes can also lead to other menopausal symptoms like hot flashes and mood swings, which further complicate menopause weight loss efforts. Understanding these hormonal shifts can help you tailor your approach to weight management during this transition.

Blood Sugar Imbalance and Chronic Inflammation

As estrogen declines, the body also becomes more insulin resistant, meaning it has a harder time shuttling glucose into cells for energy. The result? Higher blood sugar levels, more frequent spikes and crashes, and a tendency to store excess glucose as fat—especially around the midsection. This pattern not only contributes to weight gain but also increases the risk of developing metabolic syndrome and type 2 diabetes during and after menopause.

At the same time, low estrogen levels can tip the scales toward a pro-inflammatory state. Estrogen is known to have anti-inflammatory effects, so when it drops, the body becomes more vulnerable to chronic, low-grade inflammation. This type of inflammation disrupts normal metabolic function, impairs insulin sensitivity even further, and makes fat loss more difficult. It can also affect hunger and satiety signals, making it harder to maintain stable energy and mood throughout the day.

Together, blood sugar dysregulation and inflammation form a feedback loop that drives fatigue, cravings, stubborn weight gain, and increased health risks.

But the good news is that these patterns can be interrupted. Targeted nutrition, movement, stress support, and sleep optimization can help regulate blood sugar, lower inflammation, and support a more resilient metabolism, even in the midst of hormonal shifts.

Muscle Mass Decline

As we age, a natural decline in muscle mass occurs, which significantly impacts our ability to maintain a healthy weight. Muscle tissue burns more calories than fat tissue, so losing muscle means your body burns fewer calories. This decline in muscle mass, coupled with slower metabolism, leads to an increase in body fat, particularly around the midsection.

Engaging in strength training exercises can help counteract muscle loss and support weight management during perimenopause.

Lifestyle Changes

Lifestyle changes during perimenopause also play a crucial role in weight gain. Reduced physical activity, unhealthy diet, and lack of sleep are significant contributors. Stress, sleep disturbances, and poor dietary habits can exacerbate weight gain.

To combat these effects, it’s essential to focus on a balanced diet rich in real foods and engage in regular exercise. Such lifestyle changes can not only help with weight loss but also contribute to improved overall health and well-being.

Effective Supplements for Perimenopause Weight Loss

Incorporating certain supplements into your diet can enhance your nutritional intake and aid in managing weight during perimenopause. These supplements can address various factors contributing to weight gain, such as hormonal imbalances, muscle loss, and metabolic slowdown. While supplements are not a magic bullet, they can complement a healthy diet and lifestyle, providing additional support for your weight loss journey.

Some of the most effective supplements for perimenopause weight loss include:

1. Omega-3 Fatty Acids (EPA/DHA)

Why: Anti-inflammatory, supports insulin sensitivity, helps reduce abdominal fat.
Bonus: Supports brain health, mood, and cardiovascular protection.

2. Protein Supplements (e.g., collagen, whey, plant-based blends)

Why: Preserves lean muscle mass, boosts satiety, supports metabolic rate.
Bonus: Especially important as estrogen declines and muscle breakdown increases.

3. Magnesium (especially glycinate or citrate)

Why: Supports blood sugar regulation, cortisol balance, sleep, and metabolic function.
Bonus: Commonly deficient, especially in women under stress.

4. Creatine

Why: Enhances strength, muscle maintenance, and body composition in women over 40.
Bonus: May also support cognitive health and mood in midlife.

5. Berberine

Why: Acts similarly to metformin—supports insulin sensitivity, glucose metabolism, and fat regulation.
Bonus: May reduce visceral fat and inflammation when used short-term under supervision.

6. Myo-Inositol

Why: Supports insulin signaling, metabolic function, and may aid in fat loss—especially if insulin resistance is present.
Bonus: Well-tolerated and beneficial for hormone support beyond PCOS.

Honorable Mention:

Fiber supplements (e.g., psyllium or glucomannan): Great for appetite control and blood sugar, but often addressed first via diet.
Targeted probiotics: Important for gut health, estrogen detox, and metabolism, but strain-specific.

Herbal and Natural Remedies

Herbal and natural remedies can offer additional support for managing weight and other menopausal symptoms. These remedies often work by balancing hormones and improving mood, which can indirectly aid weight loss. While scientific evidence varies, many women find relief through these natural approaches.

Some of the most popular herbal remedies for perimenopause weight loss include maca root, ashwagandha, and phytoestrogens. These natural supplements have been studied for their potential to support hormone regulation and weight management. Let’s explore how each of these remedies can benefit you during perimenopause.

Maca Root

Maca root is known for its ability to increase estrogen levels, which can help maintain a healthy weight. Studies have shown that using maca powder can reduce BMI and improve menopause symptoms after two months. The typical dosage used in studies is 2 grams daily.

Incorporating maca root into your diet can support weight management and overall well-being.

Ashwagandha

Ashwagandha is a powerful adaptogen that helps reduce stress, a significant factor in weight gain during menopause. This herb can also reduce food cravings and emotional eating, contributing to better weight management.

Participants in studies have experienced an average of 3% body weight loss and reduced BMI when using ashwagandha. Including ashwagandha in your supplement regimen can support your weight loss efforts and overall health.

Phytoestrogens

Phytoestrogens are plant compounds that mimic estrogen functions, helping regulate hormones during menopause. These compounds have been linked to modest weight loss outcomes and a healthier body composition in menopausal women.

Including phytoestrogen-rich foods in your diet, such as apples, berries, flaxseeds, almonds, and broccoli, can help manage menopausal symptoms and support weight loss.

Beyond Supplement: A Holistic Approach

While supplements can help, they work best when combined with healthy lifestyle habits. Here’s how you can maximize your weight loss efforts during perimenopause:

Focus on a nutrient-rich diet – Eat whole foods, lean proteins, and healthy fats. Avoid processed foods, excess sugar, and refined carbs, which can contribute to weight gain and hormone imbalances.
Stay active – Strength training and aerobic exercise help maintain muscle and burn calories. Activities like walking, yoga, and resistance training can also support joint health and reduce stress.
Manage stress – Chronic stress increases cortisol levels, which can lead to weight gain, especially around the midsection. Practices like yoga, meditation, deep breathing, and journaling can help lower stress levels.
Prioritize sleep – Getting 7-9 hours of quality sleep can support weight management and hormone balance. Establishing a relaxing nighttime routine and limiting screen time before bed can improve sleep quality.
Support gut health – A healthy gut microbiome is essential for metabolism and hormone regulation. Eating probiotic-rich foods like yogurt, kefir, and fermented vegetables can improve digestion and support weight loss.
Stay hydrated – Drinking enough water helps regulate metabolism, digestion, and appetite. Aim for at least eight glasses of water per day, and consider herbal teas that support hormone balance.
Listen to your body – Everyone’s experience with perimenopause is different. Pay attention to how your body responds to certain foods, supplements, and lifestyle changes, and adjust accordingly.

Talk With Your Healthcare Provider

Consulting healthcare professionals allows for tailored advice on supplements based on your unique health needs and circumstances. Monitoring your progress with their guidance ensures that the supplement plans are effective and can be adjusted as necessary.

This personalized approach helps you achieve your weight management goals more efficiently.

Summary

Perimenopause weight gain is a complex issue influenced by hormonal shifts, muscle mass decline, blood sugar dysregulation, inflammation, and lifestyle changes. Incorporating effective supplements such as Omega-3 fatty acids, protein supplements, magnesium, creatine, berberine, and myo-Inositol ****can support weight management during this transitional phase. Additionally, herbal remedies like maca root, ashwagandha, and phytoestrogens offer natural ways to address weight gain and other menopausal symptoms. By adopting a healthy diet, engaging in regular physical activity, and consulting healthcare professionals for personalized advice, you can navigate perimenopause with confidence and achieve a healthier weight.

Sources:

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The 6 Best Perimenopause Supplements for Weight Loss

Understanding Perimenopause Weight Gain

Hormonal Shifts and Metabolism

Blood Sugar Imbalance and Chronic Inflammation

Muscle Mass Decline

Lifestyle Changes

Effective Supplements for Perimenopause Weight Loss

1. Omega-3 Fatty Acids (EPA/DHA)

2. Protein Supplements (e.g., collagen, whey, plant-based blends)

3. Magnesium (especially glycinate or citrate)

4. Creatine

5. Berberine

6. Myo-Inositol

Honorable Mention:

Herbal and Natural Remedies

Maca Root

Ashwagandha

Phytoestrogens

Beyond Supplement: A Holistic Approach

Talk With Your Healthcare Provider

Summary

Sources:

Unlock Your Hormone Health With Our Free Checklist

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