A Guide to Over-the-Counter Treatment Options For Perimenopause

A Guide to Over-the-Counter Treatment Options For Perimenopause

Perimenopause period can be characterized by a variety of symptoms, ranging from hot flashes and mood swings to sleep disturbances and changes in menstrual patterns. While these changes are natural, they can also be challenging to manage. Fortunately, there are several OTC treatment options available that can help alleviate these symptoms and improve your quality of life. In this blog, we’ll explore some of the most effective perimenopause treatment over-the-counter, offering insights and advice to help you navigate this phase with greater ease and comfort.

What Is Perimenopause?

What Is Perimenopause?Perimenopause is often referred to as the menopausal transition. It is a phase in a woman’s life marking the transition towards menopause, the point when the ovaries cease releasing eggs and menstruation ends. This period typically begins several years before menopause, usually in a woman’s 40s, but can start as early as the late 30s. During perimenopause, the body undergoes significant hormonal changes, primarily characterized by fluctuations in estrogen and progesterone levels.

The duration of perimenopause varies from woman to woman but generally lasts for a few months to several years. The final stage of perimenopause occurs when a woman’s body begins to produce less estrogen, leading up to menopause. This is officially diagnosed when a woman has gone without menstruating for 12 consecutive months. The experience can be unique for each individual, with some women experiencing minimal discomfort and others having more severe symptoms.

Best Perimenopause Treatment Over-the-counter

Finding the best perimenopause treatment over-the-counter often involves a combination of different approaches to managing the various symptoms. It’s important to note that what works best can vary greatly from person to person. Thus, it’s always recommended to consult with a healthcare provider before starting any new treatment. Here are some of the most commonly recommended OTC treatments:

Vitamins and Minerals

The significance of Vitamin D and Calcium intake escalates during perimenopause due to the increased risk of osteoporosis. These nutrients are crucial for maintaining bone density. Magnesium not only supports bone health but also can aid in improving sleep quality, which is often disrupted during perimenopause. B Vitamins, particularly B6 and B12, are vital for energy levels and can help in managing mood swings and irritability, common symptoms during this transition.

Non-Prescription Medications

For immediate relief from certain physical symptoms like menstrual cramps or breast tenderness, Non-Steroidal Anti-Inflammatory Drugs (NSAIDs) such as ibuprofen can be effective. Sleep disturbances, another hallmark of perimenopause, might be alleviated with over-the-counter sleep aids. Melatonin, a natural hormone that regulates sleep, or herbal supplements like valerian root, are popular choices. However, it’s important to be cautious with sleep aids, as long-term use can sometimes lead to dependency or other side effects.

Lifestyle Changes

Lifestyle ChangesLifestyle adjustments play a critical role in managing perimenopausal symptoms. Regular exercise not only aids in weight management but also improves mood and sleep quality. Incorporating a healthy diet rich in fruits, vegetables, and whole grains can help stabilize hormones and improve overall well-being. Stress reduction is equally vital; practices like yoga, meditation, and mindfulness can help manage mood swings, anxiety, and stress. These are commonly exacerbated during perimenopause.

Alternative Therapies

Alternative therapies like acupuncture have been reported to help with various menopausal symptoms, including hot flashes, mood swings, and sleep disturbances. Mind-body techniques such as biofeedback and guided imagery are other non-traditional approaches that can assist in managing the psychological and emotional aspects of perimenopause. These techniques focus on the connection between the mind and body and can be powerful tools in achieving overall wellness during this transitional period.

Each of these options offers a different approach to managing perimenopause symptoms, and often, a combination of perimenopause treatment over-the-counter is most effective. It’s crucial to approach perimenopause as a holistic journey, considering both physical and emotional well-being.

Supplements For Perimenopause Treatment OTC

Over-the-counter (OTC) supplements can play a significant role in managing perimenopause symptoms. These supplements often aim to provide hormonal balance, alleviate specific symptoms like hot flashes and mood swings, and support overall health. Here’s a rundown of some commonly used supplements for perimenopause treatment over-the-counter:


Phytoestrogens are plant-derived compounds that mimic the effects of estrogen in the body. Supplements containing soy isoflavones or red clover are popular as they can help balance fluctuating hormone levels. However, their efficacy can vary among individuals, and they should be used with caution. Especially in women with a history of hormone-sensitive conditions.

Black Cohosh

This herb has been traditionally used for relieving menopausal symptoms, especially hot flashes and night sweats. While some studies suggest it can be helpful, others have found it no more effective than a placebo. The safety of long-term use is still under investigation, so it’s important to consult with a healthcare provider before starting black cohosh.

Evening Primrose Oil

Rich in gamma-linolenic acid (GLA), evening primrose oil is thought to help with breast tenderness, one of the common symptoms of perimenopause. It’s also believed to help with hormonal balance, although scientific evidence is mixed.


Magnesium supplements can help with sleep problems, a common complaint during perimenopause. Additionally, magnesium supports bone health and may alleviate mood swings and irritability.

Omega-3 Fatty Acids

Found in fish oil supplements, omega-3 fatty acids can help with mood stabilization and may also benefit heart health. This is important as the risk of heart disease increases after menopause.

St. John’s Wort

Primarily known for its use in treating mild to moderate depression, St. John’s Wort might be helpful for mood swings and depressive symptoms associated with perimenopause. However, it can interact with various medications, so it’s important to consult a healthcare provider before use.


Adaptogens like Ashwagandha and Rhodiola are thought to help the body resist stressors of all kinds, whether physical, chemical, or biological. These herbs have been used traditionally to improve stress response and may help with perimenopausal mood swings and anxiety.

It’s important to remember that supplements can interact with prescription medications and may not be suitable for everyone. Therefore, it’s crucial to consult with a healthcare provider before starting any new supplement regimen, especially during perimenopause. This will help to ensure safety and appropriateness for your individual health needs.

What Not To Eat During Perimenopause?

What Not To Eat During Perimenopause?During perimenopause, certain foods and beverages may exacerbate symptoms or negatively impact overall health. Being mindful of your diet during this phase can help alleviate discomfort and support a smoother transition. Here are some items that are generally recommended to avoid or limit during perimenopause:

  • High-Sugar Foods

Sugary foods can cause spikes in blood sugar levels, leading to energy crashes and mood swings. They can also contribute to weight gain, which is a common concern during perimenopause.

  • Processed and High-Fat Foods

These can contribute to weight gain and may worsen symptoms like hot flashes. Foods high in saturated and trans fats can also negatively impact heart health. This is particularly important to monitor during and after perimenopause.

  • Spicy Foods

For some women, spicy foods can trigger or worsen hot flashes. It’s best to observe how your body reacts to spicy foods and adjust your diet accordingly.

  • Caffeine

Caffeine can exacerbate symptoms like insomnia and anxiety and may also contribute to bone density loss. Women experiencing sleep disturbances or anxiety during perimenopause might consider reducing their caffeine intake.

  • Alcohol

Alcohol can trigger hot flashes and contribute to sleep disturbances. It can also affect mood and mental health. Additionally, excessive alcohol consumption is linked to an increased risk of breast cancer and can be harmful to liver and heart health.

  • Refined Carbohydrates

Foods like white bread, pastries, and other refined carbs can cause rapid spikes in blood sugar and insulin levels. This can lead to mood swings, fatigue, and increased risk of insulin resistance.

Remember, every woman’s body is different, and reactions to certain foods can vary. It’s often helpful to keep a food diary to track how different foods affect your symptoms.


In conclusion, perimenopause treatment over-the-counter requires a holistic approach, embracing both lifestyle changes and various treatment options. While supplements like phytoestrogens, black cohosh, and vitamins can offer relief from specific symptoms, it’s equally important to be mindful of dietary choices and lifestyle habits. Avoiding certain foods and incorporating regular exercise, stress reduction techniques, and a balanced diet play a crucial role in managing perimenopausal symptoms.

Remember, each woman’s experience of perimenopause is unique, and what works for one may not work for another. Therefore, it’s essential to consult with healthcare professionals for personalized advice. If you are facing PCOS-related issues, PCOS treatment at HerMantra can help. Book your free trial online pcos treatment session now.