Have you noticed changes in your energy, mood, sleep, or digestion lately? You’re not alone. These shifts often happen as you move through perimenopause, the stage leading up to menopause. During this time, hormone levels start to fluctuate, which can affect everything from bone strength to heart health. That’s why nutrition matters.
“Whole foods are always the first line. Supplements can help fill gaps, but they don’t replace the synergy of nutrients found in real food,” says Sayuri Barritt, RD, CD, a registered dietitian who supports women in midlife.
Certain nutrients, plant compounds, and other bioactive foods can help your body stay strong and support things like energy, mental clarity, and healthy bones, especially if deficiencies are present. Here are 12 key nutrients and compounds to prioritize, along with why they matter and practical ways to include them through food or supplements when needed.