Nutrition and Supplements to Manage Perimenopause and Menopause Naturally

By Mareya Ibrahim Jones, Chef Mareya

It felt like an elephant was crushing my chest and I was gasping for air.  I was having a full-blown anxiety attack, something I’d never experienced before, and maybe one of the scariest moments of my life.

I’ve delivered two children, torn my ACL and meniscus, and jumped off of a 200 foot platform into a sinkhole.

And yet, like a horror movie jump scare, perimenopause had arrived.

Perimenopause and menopause aren’t just phases of life; they’re full-on hormonal plot twists. 

One day you’re fine, the next you’re Googling “is it normal to feel like I’m on fire at 3 am?” or wondering why your heart is beating faster than your racing mind.

As I discovered through my journey, there’s the good news: Food and targeted supplements can be your allies. When you understand what’s happening in your body and what nutrients it’s begging for, you can smooth some of the bumps on this rollercoaster ride. Let’s break it down.

What Happens to Hormones During Perimenopause and Menopause

• The timeline: Perimenopause often begins in your 40s (sometimes late 30s) and can last up to a decade before you officially hit menopause — which is defined as going 12 months without a period.
  

• The hormone shuffle: Estrogen, progesterone, and testosterone start fluctuating (a.k.a., dancing like they’ve had one too many martinis), while cortisol — your stress hormone — loves to overcompensate.
  

• The symptoms: Hot flashes, night sweats, brain fog, stubborn belly fat, mood swings, fatigue, and sometimes, an out-of-body feeling like you don't belong to yourself.

Nutrients for perimenopause and menopause

Here’s where nutrition steps in as your hormone wingwoman. Once I learned about these vitamins and nutrients, I started eating my way out of much of the unpleasantness that comes with hormonal changes.

• Choline: Estrogen normally helps your body make choline, which supports brain health and keeps every cell strong. As estrogen dips, so does choline. Eggs are nature’s source. See my Shakshuka recipe at the bottom of this article. 

• Vitamin C: Beyond immunity, vitamin C is essential for making progesterone. Citrus, bell peppers, and broccoli should be on the plate as much as possible.

• Omega-3 fatty acids: Keep inflammation down, and brain function and mood up. Wild salmon, chia seeds, flax, walnuts, or a drizzle of EVOO on your salad are easy ways to up your intake. 

• Magnesium: When I hit perimenopause, good sleep became harder to come by. Magnesium supports sleep-regulating hormones and relaxation, so I make sure my kitchen is always stocked with dark chocolate, leafy greens, nuts.

• Zinc: Needed for both progesterone and testosterone production, zinc is found in pumpkin seeds, chickpeas, meat, and oysters.

• B vitamins (B6, B12, folate, biotin, niacin, etc.) – Critical for energy, mood, and estrogen metabolism. Think lentils, leafy greens, and meat.

• Vitamin D3 and K2 – The dream team for bone health, mood, and hormone regulation. Get sunlight when you can!

• Iodine and Selenium – Both are thyroid supporters, and since your thyroid drives hormone balance, seaweed, Brazil nuts, and white fish are your friends.

Supplements for perimenopause and menopause

As a chef and nutritionist, I’m going to urge you to try getting your nutrients from food first but the truth is, often our food is void or lacking in the optimal amount. 

Highly absorbable supplements from reputable brands with clean ingredients help fill these often critical gaps. A few to consider:

• Omega-3 fish oil or algal oil (for vegans)

• Magnesium: I take Lypo-Spheric® Magnesium every night to support relaxation prior to sleep.

• Vitamin D3 + K2

• Liposomal vitamin C: This vitamin is so hard to absorb in the doses midlife women need that I can only recommend a liposomal variety. It’s a daily must to help me feel like myself.

• Vitamin B complex: Methylated forms of B12 and folate are ideal for most of us. Liposomal forms provide reliable absorption, which becomes more challenging as we age.

• Choline: A good-quality liposomal supplement should contain choline. Read the label and make sure this vital brain nutrient is included. 

• Adaptogens: Like ashwagandha, maca root, and rhodiola help with stress and energy.

• Black cohosh and red clover: Traditionally used for hot flashes.

• Evening primrose oil: For mood and breast tenderness relief.

Look for liposomal supplements! These are wrapped in fat-like particles that mimic the cell wall so your body absorbs more instead of, well, flushing your investment away. This was a total game-changer for me and my Lypo Mag™, Lypo C™, and Lypo B™ are indispensable. I think that’s because not only are the nutrients actually getting into my cells, but the liposomes are made of choline my midlife brain so desperately needs for clarity.

Hormone-Balancing Diet Tips for Menopause and Perimenopause

1. Build your plate around protein: It helps regulate blood sugar and supports lean muscle (which naturally declines with age).
   
2. Add phytoestrogen-rich foods like sweet potato, flax, soy (organic and minimally processed), and sesame seeds.
   
3. Prioritize fiber for gut health and estrogen metabolism.
   
4. Limit alcohol and ultra-processed foods — they worsen symptoms and disrupt sleep.
5. Stay hydrated — dehydration intensifies hot flashes and fatigue.
   
   

Lifestyle Practices to Support Hormone Health in Midlife

Nutrition works best when paired with lifestyle shifts:

• Strength training to preserve muscle and bone density.
  

• Daily movement. Walking, yoga, dance? It all counts.
  

• Prioritizing sleep (yes, even when your hormones fight you).

• Stress management: Prayer, breathwork, journaling, or a good smash sesh with a medicine ball.

• Community: surround yourself with people who support and uplift you and remind you, you’re not alone.
  

Perimenopause and menopause aren’t the end of your vibrant years; they’re the beginning of a new chapter where you get to show your body a little extra love. With the right nutrition, smart supplementation, and lifestyle tweaks, you can support your hormones and thrive through the transition.

Listen to your body, be kind to yourself, and if you’re not sure what you need, get professional guidance.

Because this stage isn’t about just surviving — it’s about thriving.

I see you, I am you. xChefMareya

Shakshuka Eggs Recipe

For a morning dose of choline, vitamin C, and protein, try this.

Ingredients:

• 1 tablespoon avocado or olive oil

• 1 small yellow onion, diced

• ½ red bell pepper, diced

• 2 garlic cloves, minced

• 2 teaspoons Superfood Sprinkle Hot Stuff blend 

• 2 ½ cups fresh tomatoes, chopped (or 28-ounce) can crushed tomatoes

• Salt and black pepper, to taste

• 4–6 large eggs (depending on how hungry your crowd is)

• 5-6 dollops of labneh (strained yogurt) or 1/2 cup crumbled feta

• Fresh parsley, chopped

• Warm crusty bread or pita, for serving (optional)

Instructions:

1. Heat oil in a large skillet over medium heat. Add onion and bell pepper and cook for about 5–7 minutes, until softened.

2. Stir in garlic and Hot Stuff Superfood Sprinkle and cook for 1 minute until fragrant.

3. Add tomatoes, season with salt and pepper, and bring to a gentle simmer. Reduce heat and let it cook for 10–12 minutes, stirring occasionally, until the sauce thickens slightly.

4. Carefully crack an egg into each one. Cover the pan with a lid and let the eggs cook for 5–7 minutes, or until the whites are set and the yolks are still a little runny (or longer if you like them firmer).

5. Sprinkle fresh herb parsley and add dollops of labneh or feta. Serve warm with bread to scoop up every delicious bite.