Best Hormone Balancing Supplements for Perimenopause in Australia
Reviewed by Yurie Sato, BHSc (Naturopathy), Naturopath · Last reviewed 27 October 2026 · How we review
Perimenopause brings shifting hormones and a crowded supplement shelf. We compared eight options sold at Mr Vitamins, from our top pick, Live More You Menopause Support Powder, to herbal formulas, magnesium, a women's multivitamin and bone support. See who each ingredient was tested in, how doses compare and what each costs per day.
- Health advice
- 15 min read
- Oct 29, 2026
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Reviewed on 27 October 2026 · Next review: October 2027.
The best hormone balancing supplements for perimenopause depend on what's bothering you most. That might be hot flushes and night sweats, mood and sleep, premenstrual symptoms while your periods continue, or nutrients such as calcium that matter more from your 40s. During perimenopause, your oestrogen and progesterone go up and down [1]. Supplements don't replace those hormones. Menopausal hormone therapy (MHT) is the most effective therapy for many symptoms [1], so it's worth talking to your GP about every option.
A few ingredients have now been tested in women going through perimenopause. A saffron extract reduced psychological symptom scores, which cover anxiety and low mood, more than a placebo (a dummy pill) over 12 weeks [2]. An ashwagandha extract lowered overall menopause symptom scores more than a placebo over 8 weeks [3]. Red clover, one of the best known herbs for hot flushes, has mixed results: a Cochrane review found no clear difference across five pooled trials of one extract [4], while a 2026 review of nine trials found a small to moderate drop [5].
Our top pick is Live More You Menopause Support Powder: six herbal extracts in one berry-flavoured 1 g scoop, at about $1.53 a day. It's sold as a food, not a listed medicine, so we make no health claim for it, and the blend itself hasn't been tested in a trial. It suits women who want one simple daily habit instead of a handful of capsules.
Our Womens Hormone Supplements range holds more than 40 products. We've compared eight options, seven from that range plus our top pick. We looked at the research behind each ingredient, who it was tested in, dose, regulatory status, warnings, customer reviews and cost per day, so you can choose with confidence.
Always read the label and follow the directions for use. If symptoms persist, talk to your healthcare professional.
What Happens to Your Hormones in Perimenopause?
Perimenopause is the time leading up to your final period. Most women reach menopause between 45 and 55, and in Australia the average age is 51 to 52 [1]. As you get closer, oestrogen and progesterone rise and fall. That can bring hot flushes and night sweats, sleep problems, headaches, sore breasts, mood changes, tiredness, brain fog and anxiety [1].
Foundations come first. Healthy food, regular physical activity, better sleep and less alcohol are the base for managing these changes [1]. Supplements sit on top of them.
Nutrient gaps are common at this age. In 2023, 70.3% of Australian women aged 30 to 49 and 90.7% of women aged 50 to 64 didn't get enough calcium from food and drinks. Among women aged 30 to 49, 42.2% fell short on iron [6].
You can still get pregnant at this stage, so keep using contraception until you haven't had a period for at least a year [1]. That matters when you choose a supplement, because several on our list aren't for use in pregnancy. To work out which stage you're in, read Perimenopause vs Menopause: What's the Difference and How to Tell.
Can Supplements Balance Your Hormones in Perimenopause?
Not in the way MHT does. MHT replaces the hormones that fall at menopause [7]. Supplements don't. No product on our list replaces or rebalances your hormones. Each listed medicine is matched to a symptom or nutrient within its permitted indications. There's some research supporting black cohosh and red clover extract, while herbs such as lemon balm and passionflower need more research [7]. Herbal medicines can affect prescribed medicines, so tell your doctor what you take [7].
For a wider look at this life stage, visit our Menopause and perimenopause support hub.
Perimenopause Evidence Scorecard: Who Each Ingredient Was Tested In
Many hormone balancing supplement lists skip one detail. A lot of the herbal research was done in women already past menopause, so check who each ingredient was tested in before you buy.
| Ingredient | Tested In | What the Trials Found | Our Verdict |
|---|---|---|---|
| Saffron (affron) | 86 perimenopausal women [2] | A larger fall in psychological symptom scores than a placebo over 12 weeks; hot flushes didn't differ [2] | Promising for mood |
| Ashwagandha | 100 perimenopausal women [3] | Lower overall menopause symptom scores than a placebo over 8 weeks [3] | Early, promising |
| Sage | 71 postmenopausal women, with no placebo group [8] | A hot flush score fell 64% over 8 weeks in an open study [8] | Early, uncontrolled |
| Black cohosh | 16 trials in 2,027 peri- and postmenopausal women [9] | No clear difference from a placebo in how often hot flushes happened [9]; a 2026 review rated the evidence for hot flushes as moderate certainty [10] | Mixed |
| Red clover | 9 trials in women aged 40 to 65 [5] | A small to moderate drop in hot flush frequency in a 2026 review [5]; no clear difference for one extract in an earlier review [4] | Mixed |
| Chaste tree (vitex) | 520 women with premenstrual syndrome (PMS) in 3 trials [11] | 2.57 times as likely as women on a placebo to have their PMS symptoms go into remission [11] | Promising for PMS |
| Maca | 14 postmenopausal women [12] | Lower anxiety, low mood and sexual difficulty scores over 6 weeks; hormone levels didn't change [12] | Early, very small |
| Collagen peptides (FORTIBONE) | 131 postmenopausal women with age-related low bone density [13] | Bone density in the spine and upper thigh bone rose compared with a placebo over 12 months [13] | Promising for bone |
| Ginkgo | 87 postmenopausal women aged 51 to 67 [14] | Only one thinking test improved after 6 weeks, and only in women further past menopause [14] | Little effect |
| DIM (from broccoli-family vegetables) | 60 premenopausal women [15] | No change after 30 days in the urine oestrogen ratio it was meant to shift [15] | Not supported |
"Our verdict" summarises the trials cited for each ingredient. It covers research on the ingredient and makes no claim about any product.
Check for a Shortfall First
Some of what feels like hormone chaos can be a nutrient running low, or something your GP should check. A blood test or a quick look at your diet stops you paying for something you don't need.
| Nutrient | What the Research Shows | Ask Your GP About | Our Pick |
|---|---|---|---|
| Calcium | 90.7% of women aged 50 to 64 don't get enough from food [6]. The recommended intake is 1,000 mg a day to age 50 and 1,300 mg from 51 [16] | Your calcium intake, and a bone density scan if you have risk factors [17] | MyPause Health Womens Bone Support |
| Iron | 42.2% of women aged 30 to 49 don't get enough from food [6] | A ferritin (iron stores) test, especially if your periods are heavy | Talk to your GP first |
| Magnesium | 26.0% of women aged 30 to 49 fall short [6]. The recommended intake for women over 30 is 320 mg a day [18] | Your intake of wholegrains, nuts, seeds and leafy greens | Ora Mag3 Mood Powder |
| Vitamin D | Vitamin D helps your body absorb calcium, and a simple blood test can measure your level [17] | A vitamin D level, especially if you're indoors most of the day | Herbs of Gold Womens Multi + |
Study Dose vs What's in Our Products
It's essential to choose the right product at the right dose. Compare the daily amount used in the research with what each product we stock gives you at its label dose.
| Ingredient | Daily Dose in the Studies | Our Product | Label Daily Dose | How It Compares |
|---|---|---|---|---|
| Saffron | 28 mg of affron (14 mg twice a day) for 12 weeks [2] | Herbs of Gold Saffron Mood Balance | 27 mg of saffron extract (2 capsules) | Close to the 28 mg studied in perimenopausal women |
| Ashwagandha | 600 mg of root extract (300 mg twice a day) for 8 weeks [3] | Ora Mag3 Mood Powder; Mister Jones Hormone Helper; MyPause Health Hormone Balance Plus | 240 mg of extract (5 g); 150 mg of extract (4 capsules); 150 mg of extract (3 capsules) | Less extract than the 600 mg tested in perimenopausal women; extracts are made in different ways |
| Maca | 3.5 g of maca powder for 6 weeks [12] | MyPause Health Hormone Balance Plus | Extract equal to 3 g of dried maca (3 capsules) | Close to the amount studied in postmenopausal women |
| Collagen peptides | 5 g of FORTIBONE for 12 months [13] | MyPause Health Womens Bone Support | 5 g of FORTIBONE (1 scoop) | The same peptides and amount studied in postmenopausal women |
| Magnesium | Upper limit from supplements: 350 mg a day for adults [18] | Ora Mag3 Mood Powder | 310 mg (5 g) | Under the limit on its own; count magnesium from your other supplements too |
Study doses are the daily amounts given in the trials cited, not recommendations. Label doses are the adult directions listed on mrvitamins.com.au on 27 October 2026. Don't take more than the label dose unless your health professional advises it.
What Makes a Good Hormone Balancing Supplement for Perimenopause?
Supplements sold for hormone balance vary more than most people realise. Six things separate a well-made supplement in our Womens Hormone Supplements range from an average one.
- No promise to replace MHT. Supplements don't replace hormones, so a product that promises to "fix" your hormones is a red flag.
- Permitted indications that match your main symptom. Listed medicines show their permitted uses on the pack, such as relief of night sweats associated with menopause or of premenstrual symptoms.
- Named herbs with stated amounts. Look for each herb's dried herb equivalent per serve, not a proprietary blend that hides the doses.
- Clear Australian regulatory status. Listed medicines carry an AUST L number you can check on the TGA's register. Foods carry no health claims.
- A dose close to the research. Compare the label dose with the amount used in trials, and with who those trials were in.
- Checked against your medicines. Chaste tree may affect hormones and medicines such as the contraceptive pill. Ginkgo may raise the risk of bleeding if you take a blood thinner such as warfarin [19].
Every product on our list was assessed against these criteria: dose, regulation, research and label content.
Comparing the Best Perimenopause Supplements in Australia
1. Live More You Menopause Support Powder (Top Pick)
Live More You Menopause Support Powder is our top pick for women who want one simple daily habit. Each 1 g scoop combines six herbal extracts: sage leaf (280 mg), red clover (250 mg), ginkgo (240 mg), shatavari root (150 mg), black cohosh (40 mg) and chaste tree (20 mg).
Mix one level scoop into 250 mL of water or your favourite drink once a day. It has a natural berry flavour, sweetened with stevia and thaumatin, and a 30 g tub gives you 30 serves at about $1.53 a day.
It's sold as a food, not a listed medicine, so we make no health claim for it, and the blend hasn't been tested in a clinical trial. Its appeal is convenience: six herbs in one scoop, with no capsules to swallow.
It's not recommended during pregnancy or breastfeeding, and it isn't for anyone under 18. If you take medicines or have a medical condition, check with your healthcare practitioner first. It contains black cohosh, so don't use it without medical advice if you have a liver disorder or a hormone-sensitive condition [20]. In very rare cases, black cohosh has been associated with liver failure. If you notice yellowing of the skin or the whites of your eyes, dark urine, nausea, vomiting, unusual tiredness, weakness, stomach pain or loss of appetite, stop using it and see your doctor. It contains chaste tree, which may affect hormones and medicines such as the contraceptive pill, so check with your health professional before use. It also contains ginkgo, which may raise the risk of bleeding if you take a blood thinner such as warfarin [19].
Key details: 30 g powder | 1 g scoop once a day (30 serves) | Sage, red clover, ginkgo, shatavari, black cohosh and chaste tree extracts | Berry flavour | No AUST L
2. Mister Jones Hormone Helper
Mister Jones Hormone Helper pairs five herbs with vitamins. A daily dose of 4 capsules gives you sage leaf equal to 3 g of dried herb, chaste tree (2 g), shatavari (3.5 g), ashwagandha (3 g) and schisandra (1.5 g). It adds 18 mg of vitamin B6, 1,000 IU of vitamin D3, 180 mcg of vitamin K2 and about 140 mg of calcium.
Take 2 capsules in the morning and 2 in the evening with water after food. A 240-capsule tub lasts 60 days at about $2.17 a day. It's traditionally used in Western herbal medicine to relieve hot flushes and night sweats associated with menopause, and it helps maintain healthy reproductive hormones in women.
Hormone Helper gives 150 mg of ashwagandha extract a day, a quarter of the 600 mg tested in perimenopausal women [3].
Chaste tree may affect hormones and medicines such as the contraceptive pill, so check with your health professional before use. It contains vitamin B6: stop taking it if you notice tingling, burning or numbness, and see your healthcare practitioner as soon as possible. It contains soya and sulfites. Rare cases of liver injury have been linked to ashwagandha supplements, and ashwagandha isn't recommended if you have a thyroid disorder [21]. Avoid ashwagandha during pregnancy and while breastfeeding [21].
Key details: 240 capsules | 4 capsules a day (2 morning, 2 evening) | Sage, chaste tree, shatavari, ashwagandha and schisandra with B6, D3 and K2 | Contains soya and sulfites | AUST L 447316
3. MyPause Health Hormone Balance Plus
MyPause Health Hormone Balance Plus is a nine-ingredient formula made for perimenopause and menopause. Three capsules give you peony root equal to 6 g of dried herb, ashwagandha (3 g), maca (3 g), chaste tree (1.5 g), lemon balm (1.2 g), American ginseng (1 g), passionflower (600 mg), rhodiola (600 mg) and 80 mg of magnesium.
Take 3 capsules once a day with water. A 90-capsule bottle lasts 30 days at about $2.97 a day. It helps maintain healthy hormonal balance in women. It's traditionally used in Chinese medicine to relieve night sweats associated with menopause and to help regulate a healthy menstrual cycle in perimenopausal women. It's also traditionally used in Western herbal medicine to relieve symptoms of mild anxiety and sleeplessness.
Its maca, equal to 3 g of dried maca a day, is close to the 3.5 g a day tested in a small trial in postmenopausal women [12]. A US National Institutes of Health grant supported that study. The formula as a whole hasn't been tested in a trial.
Chaste tree may affect hormones and medicines such as the contraceptive pill, so check with your health professional before use. Ashwagandha should be avoided during pregnancy and while breastfeeding, and rare cases of liver injury have been linked to ashwagandha supplements [21].
Key details: 90 capsules | 3 capsules once a day with water | Peony, ashwagandha, maca, chaste tree and five more ingredients | 30-day supply | AUST L 470807
4. Herbs of Gold Saffron Mood Balance
Herbs of Gold Saffron Mood Balance pairs affron, a standardised saffron extract, with lemon balm. Each capsule contains 13.5 mg of saffron extract made from 45 mg of dried saffron stigma (the threads), plus lemon balm equal to 1.5 g of dried herb. Adults take 1 capsule twice a day with food, so a 60-capsule pack lasts 30 days at about $1.33 a day.
It helps relieve symptoms of mild anxiety and premenstrual tension, supports a healthy mood balance and improves sleep quality.
Two capsules give you 27 mg of saffron extract a day, close to the 28 mg of affron tested in a 12-week trial in perimenopausal women [2]. Pharmactive, which makes affron, funded that trial.
Key details: 60 capsules | 13.5 mg saffron extract (affron) with lemon balm per capsule | 1 capsule twice a day with food | 30-day supply | AUST L 488445
5. Ora Mag3 Mood Powder
Ora Mag3 Mood Powder gives you 310 mg of magnesium in each 5 g dose, from three forms: citrate, glycinate and glycerophosphate. Each dose also contains ashwagandha root equal to 3 g of dried herb, lemon balm (1.5 g) and cordyceps mushroom (2 g).
Mix one heaped metric teaspoon (5 g) into water once a day. A 150 g tub gives you 30 doses at about $2.13 a day. It's traditionally used in Western herbal medicine to relieve symptoms of stress, mild anxiety and sleeplessness, and it helps maintain healthy muscle function.
Magnesium is a common shortfall: 26.0% of Australian women aged 30 to 49 don't get enough from food [6]. The upper limit for magnesium from supplements is 350 mg a day for adults [18], so one dose sits under it on its own. Count the magnesium in any other supplement you take, such as a multivitamin. It contains less ashwagandha extract than the 600 mg tested in perimenopausal women [3].
It contains sulfites. Avoid it during pregnancy and breastfeeding, and it isn't for children. Rare cases of liver injury have been linked to ashwagandha supplements [21]. Browse more in our Magnesium For Women range.
Key details: 150 g powder | 5 g once a day in water | 310 mg magnesium with ashwagandha, lemon balm and cordyceps | Contains sulfites | AUST L 491950
6. Herbs of Gold Womens Multi +
Herbs of Gold Womens Multi + is the most reviewed product on our list and one of the lowest cost, at about 57 cents a day from the 90-tablet pack. One tablet a day with food gives you a broad mix of vitamins and minerals. That includes 50 mg of vitamin B6, 1,000 IU of vitamin D3, 5 mg of iron, 150 mcg of iodine and 10 mg of zinc. It also gives you 300 mcg of folate, a third of it in the activated form, plus grape seed extract.
It helps maintain bone health in post-menopausal women, supports energy production and a healthy stress response. A multivitamin is a simple way to cover small gaps, and iron is worth watching while your periods continue.
It contains vitamin B6: stop taking it if you notice tingling, burning or numbness, and see your healthcare practitioner as soon as possible. It contains selenium, which is toxic in high doses, so don't take more than 150 mcg of selenium a day from supplements. It contains iron, so keep it out of reach of children. Browse more in our Womens Vitamins range.
"Great product [I] feel so much better"
"An excellent multivitamins for mature women that need to add wellness in their older age"
"1 a day is all I need. No more taking 6 plus tablets every morning, biotin, vitamin d, etc all in this one."
"A great multi vitamin supplement, far better ingredients for me, than others I have taken."
Key details: 30, 60 or 90 tablets | 1 tablet a day with food | Multivitamin with 50 mg B6, 1,000 IU D3 and 5 mg iron | AUST L 313242
7. MyPause Health Womens Bone Support
MyPause Health Womens Bone Support is a blueberry-flavoured powder for bone health. Each daily scoop gives you 5 g of FORTIBONE hydrolysed collagen, 290 mg of calcium from hydroxyapatite, 1,000 IU of vitamin D3, 180 mcg of vitamin K2, 3 mg of boron and 47 mg of silicon.
Mix one scoop into water, a smoothie or yoghurt. A 210 g tub gives you about 30 scoops at about $2.97 a day. It helps enhance bone density in post-menopausal women and helps maintain bone health and strength.
Bone loss speeds up around your final period. In a US study of 862 women, bone loss began about a year before the last period and was fastest from then until 2 years after it [22]. The US National Institutes of Health funds the study. The collagen in this powder has its own trial. In 131 postmenopausal women with age-related low bone density, 5 g of FORTIBONE a day for 12 months raised spine and upper thigh bone density compared with a placebo [13]. GELITA, which makes FORTIBONE, part-funded it.
It's for adults only. Don't use it if you're pregnant, breastfeeding or likely to become pregnant. It contains sulfites, and the collagen comes from an animal source. Browse more in our Calcium For Women range.
Key details: 210 g powder | 1 scoop a day | 5 g FORTIBONE collagen, 290 mg calcium, 1,000 IU D3 and 180 mcg K2 | Contains sulfites | AUST L 473195
8. Harmony PMS Support
If premenstrual symptoms bother you most while your periods continue, Harmony PMS Support is built around chaste tree. Each tablet contains chaste tree equal to 175 mg of dried fruit, dong quai (2 g), peony (2 g) and bupleurum (1 g), with 25 mg of vitamin B6 and 150 IU of vitamin D3.
Start with 2 to 3 tablets a day for 2 to 3 months, then drop to 1 to 2 a day. Take them with water or juice, before meals or at least an hour after. A 120-tablet pack works out at about 52 cents to $1.56 a day. It helps relieve symptoms of premenstrual tension, including mood changes and breast tenderness, and helps relieve menstrual cycle irregularity.
Chaste tree has the most consistent research for premenstrual symptoms. Across 3 well-reported trials in 520 women with PMS, those taking chaste tree extract were 2.57 times as likely as those on a placebo to have their symptoms go into remission [11]. Hungarian government and European Union research grants funded the review. These trials were in women with PMS, not specifically in perimenopause.
Chaste tree may affect hormones and medicines such as the contraceptive pill, so check with your health professional before use. It contains vitamin B6: stop taking it if you notice tingling, burning or numbness, and see your healthcare practitioner as soon as possible. The 3-tablet starting dose gives 75 mg of vitamin B6, above the 50 mg adult upper limit [23], so check with your health professional before using that dose. Stop taking it if you become pregnant. The tablet coating contains gelatin and soya.
Key details: 120 tablets | 2 to 3 tablets a day to start, then 1 to 2 | Chaste tree, dong quai, peony and bupleurum with B6 and D3 | Contains soya and gelatin | AUST L 229922
Perimenopause Supplements in Australia (2026 Comparison)
| Product | Format | Key Ingredients | Daily Serve | TGA Status | Approx. Cost per Day | Customer Rating | Best For |
|---|---|---|---|---|---|---|---|
| Live More You Menopause Support Powder | Powder | Six herbal extracts, 1 g a day | 1 scoop | No AUST L | ~$1.53 | No reviews yet | One daily scoop instead of capsules |
| Mister Jones Hormone Helper | Capsule | Sage, chaste tree, shatavari, ashwagandha, B6, D3, K2 | 4 capsules | AUST L 447316 | ~$2.17 | No reviews yet | Traditional relief of hot flushes and night sweats |
| MyPause Health Hormone Balance Plus | Capsule | Peony, ashwagandha, maca, chaste tree and five more | 3 capsules | AUST L 470807 | ~$2.97 | No reviews yet | Healthy hormonal balance, tiredness and stress |
| Herbs of Gold Saffron Mood Balance | Capsule | Saffron extract (affron) 13.5 mg, lemon balm | 2 capsules | AUST L 488445 | ~$1.33 | No reviews yet | Mood, mild anxiety and sleep quality |
| Ora Mag3 Mood Powder | Powder | Magnesium 310 mg, ashwagandha, lemon balm, cordyceps | 5 g | AUST L 491950 | ~$2.13 | No reviews yet | Stress and sleep, in a once-a-day drink |
| Herbs of Gold Womens Multi + | Tablet | Multivitamin with B6, D3 and iron | 1 tablet | AUST L 313242 | ~$0.57 | 5.0 (14 reviews) | Covering nutrient basics on a budget |
| MyPause Health Womens Bone Support | Powder | FORTIBONE collagen 5 g, calcium 290 mg, D3, K2 | 1 scoop | AUST L 473195 | ~$2.97 | No reviews yet | Bone health and strength |
| Harmony PMS Support | Tablet | Chaste tree, dong quai, peony, bupleurum, B6 | 1 to 3 tablets | AUST L 229922 | ~$0.52 to $1.56 | No reviews yet | Premenstrual symptoms while your periods continue |
Prices are Mr Vitamins prices on 27 October 2026 and may change. Cost per day is calculated at the label dose from the largest pack sold. Ratings count only reviews of each product on mrvitamins.com.au on the same date.
If you take the contraceptive pill, MHT, a blood thinner, thyroid medicine or any other prescription medicine, check with your doctor or pharmacist before adding a supplement [7]. Chaste tree may affect hormones and medicines such as the pill. It may not suit women who've had a hormone-sensitive condition such as breast, uterine or ovarian cancer [24]. Ginkgo may raise the risk of bleeding with warfarin [19], and ashwagandha may interact with thyroid hormone medicines [21]. Chaste tree is in Live More You Menopause Support Powder, Mister Jones Hormone Helper, MyPause Health Hormone Balance Plus and Harmony PMS Support, so choose one. Ashwagandha is in Mister Jones Hormone Helper, MyPause Health Hormone Balance Plus and Ora Mag3 Mood Powder, so don't combine those either. Taking Ora Mag3 Mood Powder with MyPause Health Hormone Balance Plus brings magnesium from supplements to 390 mg a day, over the 350 mg upper limit [18]. Vitamin B6 adds up too. The adult upper limit is 50 mg a day [23]. Herbs of Gold Womens Multi + gives 50 mg, Harmony PMS Support up to 75 mg at its starting dose and Mister Jones Hormone Helper 18 mg, so don't combine them.
Build a Simple Daily Routine
A routine is easiest to keep when it's simple, so start small. Pick one or two products that suit your routine and take them at the same time each day.
- Morning: stir Live More You Menopause Support Powder into a glass of water, and take Herbs of Gold Womens Multi + with breakfast. Together they cost about $2.10 a day. Vitamin B6 sits at 50 mg from the multivitamin, the adult upper limit, so don't add another B6 product.
- With meals: if mood is your focus, add Herbs of Gold Saffron Mood Balance with breakfast and dinner, for about $1.33 a day.
- Evening: mix Ora Mag3 Mood Powder into water. Adding it to the morning pair brings the total to about $4.23 a day, or around $127 a month. Magnesium from supplements stays at 335 mg, under the 350 mg limit.
Not sure which combination suits you? Book 10 minutes with a qualified naturopath online, free, for help choosing.
Perimenopause Supplements by Situation
The best supplements for hormone balance in perimenopause depend on your situation. Match the ingredient to what's bothering you, then explore our in-depth guides.
Hot Flushes and Night Sweats
MHT is the most effective therapy for many menopause symptoms [1]. Among herbs, black cohosh has been studied in many trials, with mixed results [20]. A Cochrane review found no clear difference from a placebo in hot flush frequency, pooling 3 of its 16 trials (393 women) [9], while a 2026 review for the International Menopause Society rated the evidence in menopausal women as moderate certainty [10]. Red clover showed a small to moderate effect in the newest review [5]. Sage's best-known study had no placebo group, and its lead researcher worked for A. Vogel Bioforce, a Swiss herbal medicine maker [8]. Browse our Natural Menopause Supplements range for more options. Once your periods have stopped, compare more options in Best Menopause Supplements in Australia 2026.
Mood, Stress and Sleep
Saffron and ashwagandha have trials limited to perimenopausal women, and both improved symptom scores more than a placebo [2] [3]. For more on how shifting hormones affect stress, read Perimenopause, Hormones and Stress: What's Actually Happening and Mood, Stress & Energy During Menopause. For wider comparisons, see Best Supplements for Stress and Anxiety in Australia (2026 Guide), Best Supplements for Sleep in Australia (2026 Guide) and Best Ashwagandha Supplements in Australia (2026 Guide).
PMS and Changing Cycles
While your periods continue, premenstrual symptoms can still be part of the picture. Chaste tree has the most consistent trials for PMS [11]. See your GP about any very heavy or unusual bleeding, as it needs checking before you try a supplement.
Women Over 40: Bone Strength and Nutrient Basics
Bone density starts to fall in the lead-up to menopause. On average, women lose up to 10% of it in the first 5 years after [17]. Aim for about 1,300 mg of calcium a day after menopause, from foods such as dairy, firm tofu, almonds and sardines [17]. Browse our Calcium For Women and Womens Vitamins ranges.
Hormones and Weight Changes
Midlife weight gain is more likely due to ageing and lifestyle than menopause itself. On average, women aged 45 to 55 gain around half a kilo a year [25]. In a US study of women through the menopause transition, the rate of fat gain doubled and lean mass (mostly muscle) fell, though overall weight didn't rise any faster [26]. None of the products we compared is indicated for weight loss. Muscle-strengthening exercise on 2 days a week is recommended [25]. Read Weight Training for Menopause and Menopause Weight Balance & Gut Health.
Bloating
Lemon balm is traditionally used in Western herbal medicine to relieve abdominal bloating. Herbs of Gold Saffron Mood Balance and Ora Mag3 Mood Powder both contain it and carry that traditional use. Browse our Supplements For Menopause Bloating range.
Hormonal Acne, PMOS (PCOS) and Postpartum: What to Know
Some hormone searches are about conditions or life stages that need a doctor's input first. No product on our list is recommended for them.
- Hormonal acne: hormones linked to the menstrual cycle are one trigger for acne. Your doctor or pharmacist can suggest treatments, and your GP can refer you to a dermatologist [27].
- PMOS (formerly PCOS): polycystic ovary syndrome was renamed polyendocrine metabolic ovarian syndrome (PMOS) in May 2026 after a global consensus published in The Lancet [28]. You'll still see PCOS during the changeover. It affects around 1 in 8 women in Australia. Symptoms can include irregular periods, extra hair growth, acne and weight changes, so see your doctor if you notice them [29].
- Postpartum: talk to your GP or midwife before taking any supplement after birth, especially while breastfeeding. Several products on our list aren't for use while breastfeeding.
Herbal Formulas vs Nutrient Support: What's the Difference?
- Targets: A specific symptom, such as hot flushes, mood, sleep or PMS
- Examples: Sage, chaste tree, saffron, ashwagandha, maca
- Timeframe: The perimenopause trials ran 8 to 12 weeks
- Best for: A main symptom, once the basics are covered
- Consider: Check your medicines first, especially the pill and blood thinners
- Targets: Gaps in your diet
- Examples: Calcium, vitamin D, magnesium, iron, B vitamins
- Timeframe: Ongoing, as part of your daily routine
- Best for: Shortfalls that are common from your 40s
- Consider: Stay under the upper limits for magnesium, vitamin B6 and selenium
Which Hormone Balancing Supplement Should You Choose?
Choosing a Hormone Balancing Supplement for Perimenopause
The best hormone balancing supplement for perimenopause is the one matched to your main symptom, and MHT remains the most effective therapy for many symptoms [1]. If you want one simple daily habit, Live More You Menopause Support Powder is our top pick for one daily scoop of six herbs, at about $1.53 a day. It's sold as a food, so we make no health claim for it, and the blend hasn't been tested in a trial. For hot flushes and night sweats, Mister Jones Hormone Helper carries those traditional uses. For mood and mild anxiety, Herbs of Gold Saffron Mood Balance carries those permitted indications. MyPause Health Hormone Balance Plus, Ora Mag3 Mood Powder and Harmony PMS Support suit more specific needs. Herbs of Gold Womens Multi + and MyPause Health Womens Bone Support cover the basics. Check for shortfalls first, choose one or two products, give them 8 to 12 weeks, and keep your GP in the loop.
How to Choose the Right Hormone Balancing Supplement for You
-
Start with your main symptom
- Hot flushes, mood, sleep, PMS and bone health point to different ingredients
- If you're not sure, a practitioner can help you prioritise
-
Rule out other causes
- Ask your GP about iron, vitamin D and any other blood tests you need
- See your GP about heavy or unusual bleeding
-
Check the label
- Look for the AUST L number on listed medicines and verify it on the TGA's ARTG register
- Look for each herb's amount per serve
-
Check your medicines
- The contraceptive pill, MHT, blood thinners and thyroid medicines all need a check first
- Don't double up on chaste tree, ashwagandha, magnesium or vitamin B6
-
Be wary of big promises
- Any supplement that claims to replace MHT or "fix" your hormones
- Weight-loss promises on hormone products
- Proprietary blends that hide ingredient amounts
-
Give it time
- The perimenopause trials ran 8 to 12 weeks, so take a product daily for at least 2 months before judging it
-
Compare cost per day
- Larger packs and powders often work out cheaper per day
Why Buy Your Perimenopause Supplements From Mr Vitamins
- Expert advice, free: qualified practitioners in every store, with no appointment needed, plus 10 minutes with a qualified naturopath online, free and with no obligation to buy
- Trusted since 1992: eight stores across NSW and QLD
- Rated 4.7 stars: from more than 8,000 verified customer reviews
- Range: more than 840 trusted brands
- Fast and free options: free Click & Collect in 1 hour, and free standard shipping on orders over $120 in NSW and the ACT and over $150 in QLD, VIC, SA, TAS and WA (see our Shipping policy)
- Quick dispatch: our team endeavours to dispatch in-stock orders the same day
Not Sure Where to Start?
Perimenopause looks different for everyone, and a practitioner can help you work out where to start. Find our practitioners in store, or book 10 minutes with a qualified naturopath from the Mr Vitamins online team, free. If your symptoms are affecting your quality of life, see your GP [7]. You can also browse our full Womens Hormone Supplements range.
Perimenopause Hormone Supplement FAQs
What are the best hormone balancing supplements for perimenopause?
The best one depends on your main symptom. For one simple daily habit, Live More You Menopause Support Powder is our top pick, with six herbs in a berry scoop at about $1.53 a day; it's sold as a food, so we make no health claim for it. In trials of perimenopausal women, a saffron extract improved psychological symptom scores [2] and an ashwagandha extract lowered overall symptom scores [3]. Black cohosh and red clover have mixed evidence for hot flushes [4] [9] [5]. MHT remains the most effective therapy for many symptoms [1].
What is the best supplement for hormone balance in women?
There isn't one, because hormone balance means different things at different ages. Chaste tree has the most consistent trials for premenstrual symptoms [11], saffron has a trial for mood in perimenopause [2], and a multivitamin or calcium covers common gaps. Of the products we compared, MyPause Health Hormone Balance Plus is the one that helps maintain healthy hormonal balance in women.
What is the best hormone supplement for menopause?
Menopausal hormone therapy, prescribed by your doctor, is the most effective therapy for many menopause symptoms [1]. The supplements on our list don't contain hormones. There's some research supporting black cohosh and red clover extract [7], and Mister Jones Hormone Helper is traditionally used in Western herbal medicine to relieve hot flushes and night sweats associated with menopause.
What supplements help with hormonal imbalance in women?
Start with your GP, because symptoms blamed on hormones can have several causes. They range from low iron or vitamin D to conditions such as PMOS [29], and a blood test can help sort them out. Once other causes are ruled out, match a supplement to your main symptom and check it against any medicine you take.
What are the best hormone balance supplements for women over 40?
Cover the basics first. In 2023, 70.3% of Australian women aged 30 to 49 didn't get enough calcium from food, and 42.2% fell short on iron [6]. A women's multivitamin such as Herbs of Gold Womens Multi +, at about 57 cents a day, is a simple start. Add a targeted product only if a specific symptom bothers you.
Can hormone balancing supplements help with weight loss?
None of the products we compared is indicated for weight loss. Midlife weight gain is more likely due to ageing and lifestyle than menopause itself [25], though fat gain speeds up and lean mass falls during the menopause transition [26]. Muscle-strengthening exercise on 2 days a week, a healthy diet and good sleep are the recommended starting points [25].
What is the best supplement for hormonal belly fat?
No supplement on our list targets belly fat. Lower oestrogen can shift fat storage to your waist, and belly fat makes up 15% to 20% of body weight after menopause, compared with 5% to 8% before [25]. Regular activity, including muscle-strengthening exercise, and a healthy diet are the recommended approach [25].
What is the best supplement for hormonal bloating?
Lemon balm is traditionally used in Western herbal medicine to relieve abdominal bloating. Herbs of Gold Saffron Mood Balance and Ora Mag3 Mood Powder both contain it and carry that traditional use. If bloating is new, persistent or comes with pain or weight loss, see your GP.
What is the best magnesium supplement for hormones?
There's no single best form for hormones. The recommended intake for women over 30 is 320 mg a day, and the upper limit from supplements is 350 mg [18]. Ora Mag3 Mood Powder gives you 310 mg from three forms, with ashwagandha and lemon balm, in a once-a-day drink.
Does maca help balance hormones?
It didn't change hormone levels in the one small trial. In 14 postmenopausal women, 3.5 g of maca a day for 6 weeks lowered anxiety, low mood and sexual difficulty scores, while hormone levels stayed the same [12].
Does DIM help balance hormones?
The evidence is thin. In 60 premenopausal women, 75 mg of DIM a day for 30 days didn't change the urine oestrogen ratio it was meant to shift [15]. That trial measured how oestrogen is broken down, not perimenopause symptoms.
What are the best supplements for hormonal acne?
We don't recommend a supplement for hormonal acne. Hormones linked to the menstrual cycle are one trigger, and your doctor or pharmacist can suggest treatments [27]. If acne comes with irregular periods or extra hair growth, ask your GP about PMOS [29].
Are there supplements for PCOS or PMOS?
PMOS, the new name for PCOS, is a condition that needs a diagnosis and a plan from your doctor. It affects around 1 in 8 women in Australia [29]. We don't recommend a product for it, so talk to your GP before trying any supplement.
What supplements help with postpartum hormones?
Talk to your GP or midwife first. Several products on our list, including Live More You Menopause Support Powder, Ora Mag3 Mood Powder and MyPause Health Womens Bone Support, aren't for use while breastfeeding.
Can I take hormone balancing supplements with the pill or MHT?
Check with your doctor or pharmacist first. Chaste tree, in four products on our list, may affect hormones and medicines such as the pill, and herbal medicines can affect prescribed medicines [7]. You can still get pregnant in perimenopause, so keep using contraception until you haven't had a period for a year [1].
How long do perimenopause supplements take to work?
The trials in perimenopausal women ran for 8 weeks with ashwagandha [3] and 12 weeks with saffron [2], so give a product with those ingredients 2 to 3 months before you judge it.
Who shouldn't take black cohosh?
It may not suit you during pregnancy or while breastfeeding, and it's uncertain whether it suits women who've had a hormone-sensitive condition such as breast or uterine cancer [20]. In very rare cases, black cohosh has been associated with liver failure. If you notice yellowing of the skin or the whites of your eyes, dark urine, nausea, vomiting, unusual tiredness, weakness, stomach pain or loss of appetite, stop using it and see your doctor.
References
- Better Health Channel, Department of Health, Victoria. Menopause. betterhealth.vic.gov.au
- Lopresti AL, Smith SJ. The Effects of a Saffron Extract (affron®) on Menopausal Symptoms in Women during Perimenopause: A Randomised, Double-Blind, Placebo-Controlled Study. Journal of Menopausal Medicine. 2021;27(2):66-78. doi:10.6118/jmm.21002
- Gopal S, Ajgaonkar A, Kanchi P, Kaundinya A, Thakare V, Chauhan S, et al. Effect of an ashwagandha (Withania Somnifera) root extract on climacteric symptoms in women during perimenopause: A randomized, double-blind, placebo-controlled study. Journal of Obstetrics and Gynaecology Research. 2021;47(12):4414-4425. doi:10.1111/jog.15030
- Lethaby A, Marjoribanks J, Kronenberg F, Roberts H, Eden J, Brown J. Phytoestrogens for menopausal vasomotor symptoms. Cochrane Database of Systematic Reviews. 2013;(12):CD001395. doi:10.1002/14651858.CD001395.pub4
- Jiang W, Wu K. The effectiveness of red clover on hot-flash in menopausal women: a GRADE-assessed systematic review and meta-analysis. European Journal of Obstetrics & Gynecology and Reproductive Biology. 2026;324:115226. doi:10.1016/j.ejogrb.2026.115226
- Australian Bureau of Statistics. Usual nutrient intakes, 2023. Released 17 March 2026. abs.gov.au
- Better Health Channel, Department of Health, Victoria. Menopause management. betterhealth.vic.gov.au
- Bommer S, Klein P, Suter A. First time proof of sage’s tolerability and efficacy in menopausal women with hot flushes. Advances in Therapy. 2011;28(6):490-500. doi:10.1007/s12325-011-0027-z
- Leach MJ, Moore V. Black cohosh (Cimicifuga spp.) for menopausal symptoms. Cochrane Database of Systematic Reviews. 2012;(9):CD007244. doi:10.1002/14651858.CD007244.pub2
- Maunder A, Mardon AK, Rao V, Torkel S, Metri NJ, Liu J, et al. Complementary therapies for management of menopausal symptoms: a systematic review to inform the update of the International Menopause Society recommendations on women’s midlife health. Climacteric. 2026;29(2):165-209. doi:10.1080/13697137.2025.2584061
- Csupor D, Lantos T, Hegyi P, Benkő R, Viola R, Gyöngyi Z, et al. Vitex agnus-castus in premenstrual syndrome: A meta-analysis of double-blind randomised controlled trials. Complementary Therapies in Medicine. 2019;47:102190. doi:10.1016/j.ctim.2019.08.024
- Brooks NA, Wilcox G, Walker KZ, Ashton JF, Cox MB, Stojanovska L. Beneficial effects of Lepidium meyenii (Maca) on psychological symptoms and measures of sexual dysfunction in postmenopausal women are not related to estrogen or androgen content. Menopause. 2008;15(6):1157-1162. doi:10.1097/gme.0b013e3181732953
- König D, Oesser S, Scharla S, Zdzieblik D, Gollhofer A. Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women-A Randomized Controlled Study. Nutrients. 2018;10(1):97. doi:10.3390/nu10010097
- Elsabagh S, Hartley DE, File SE. Limited cognitive benefits in Stage +2 postmenopausal women after 6 weeks of treatment with Ginkgo biloba. Journal of Psychopharmacology. 2005;19(2):173-181. doi:10.1177/0269881105049038
- Godínez-Martínez E, Santillán R, Sámano R, Chico-Barba G, Tolentino MC, Hernández-Pineda J. Effectiveness of 3,3′-Diindolylmethane Supplements on Favoring the Benign Estrogen Metabolism Pathway and Decreasing Body Fat in Premenopausal Women. Nutrition and Cancer. 2023;75(2):510-519. doi:10.1080/01635581.2022.2123535
- National Health and Medical Research Council, Australian Government Department of Health and Ageing, New Zealand Ministry of Health. Nutrient reference values for Australia and New Zealand: calcium. eatforhealth.gov.au
- Better Health Channel, Department of Health, Victoria. Menopause and osteoporosis. betterhealth.vic.gov.au
- National Health and Medical Research Council, Australian Government Department of Health and Ageing, New Zealand Ministry of Health. Nutrient reference values for Australia and New Zealand: magnesium. eatforhealth.gov.au
- National Center for Complementary and Integrative Health. Ginkgo: usefulness and safety. nccih.nih.gov/health/ginkgo
- National Center for Complementary and Integrative Health. Black cohosh: usefulness and safety. nccih.nih.gov/health/black-cohosh
- National Center for Complementary and Integrative Health. Ashwagandha: usefulness and safety. nccih.nih.gov/health/ashwagandha
- Greendale GA, Sowers M, Han W, Huang MH, Finkelstein JS, Crandall CJ, et al. Bone mineral density loss in relation to the final menstrual period in a multiethnic cohort: Results from the Study of Women's Health Across the Nation (SWAN). Journal of Bone and Mineral Research. 2012;27(1):111-118. doi:10.1002/jbmr.534
- National Health and Medical Research Council, Australian Government Department of Health and Ageing, New Zealand Ministry of Health. Nutrient reference values for Australia and New Zealand: vitamin B6. eatforhealth.gov.au
- National Center for Complementary and Integrative Health. Chasteberry: usefulness and safety. nccih.nih.gov/health/chasteberry
- Better Health Channel, Department of Health, Victoria. Menopause and weight. betterhealth.vic.gov.au
- Greendale GA, Sternfeld B, Huang M, Han W, Karvonen-Gutierrez C, Ruppert K, et al. Changes in body composition and weight during the menopause transition. JCI Insight. 2019;4(5):e124865. doi:10.1172/jci.insight.124865
- Better Health Channel, Department of Health, Victoria. Acne. betterhealth.vic.gov.au
- Teede HJ, Khomami MB, Morman R, Laven JSE, Joham AE, Costello MF, et al. Polyendocrine metabolic ovarian syndrome, the new name for polycystic ovary syndrome: a multistep global consensus process. The Lancet. 2026;407(10545):2329-2339. doi:10.1016/S0140-6736(26)00717-8
- Better Health Channel, Department of Health, Victoria. Polyendocrine metabolic ovarian syndrome (PMOS). betterhealth.vic.gov.au
General Disclaimer
This article is intended for general informational and educational purposes only. It does not constitute medical advice and is not a substitute for professional healthcare advice, diagnosis or treatment. Always read the label and follow the directions for use. If symptoms persist, talk to your healthcare professional.
The information in this article is not intended to diagnose, treat or prevent any disease or health condition. Supplements are not a substitute for menopausal hormone therapy or other treatment prescribed by your doctor. References to research reflect the current state of published evidence on individual ingredients and are not claims made about any specific product. Individual results may vary.
Products shown with an AUST L number are listed on the TGA Australian Register of Therapeutic Goods (ARTG). The TGA doesn't evaluate listed medicines for efficacy before listing; they may only use indications from its list of permitted indications. Live More You Menopause Support Powder has no AUST L number and is sold as a food; this article makes no health claim for it. Always verify current regulatory status for any product on the ARTG.
Product selection and placement reflect the Mr Vitamins team's assessment based on ingredients, research, dose, regulatory status, format and value. Customer reviews are shown as submitted on mrvitamins.com.au and reflect individual experiences. Prices are Mr Vitamins prices at the time of writing and are subject to change.
If you are pregnant, breastfeeding, taking prescription medications or have an existing health condition, consult a qualified healthcare professional before using any supplement. Keep all supplements out of reach of children. Vitamin and mineral supplements should not replace a balanced diet.
© Mr Vitamins. All rights reserved. Content is reviewed periodically but may not reflect the most current product formulations, regulatory status or research. Published: October 2026. Next review due: October 2027.
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