The Best Supplements for Perimenopause Brain Fog, Mood Swings, and Energy Crashes

If you’re navigating perimenopause and struggling with brain fog, mood swings, or sudden energy crashes, you might be wondering if there’s a natural way to support your body. Whether you’re using Menopausal Hormone Therapy (MHT, formerly HRT) or not, the right supplements can help smooth out hormonal fluctuations, enhance cognitive function, reduce fatigue, and more.

I’ve spent a lot of time researching and testing different supplements to find what actually works. Today, I’m sharing my personal perimenopause supplement stack—the one that has helped me feel sharper, more focused, and more emotionally stable. I’ll also break down how these supplements interact with MHT and what to consider if you’re already on hormone therapy.

Before you get into this, I don't want to feel overwhelmed by how many supplements this seems like. Although eight are listed, I get them all in just five pills. Worried about cost? It works out to about $2.49/day. It's worth every penny for how much better I feel. I'm also not suggesting starting everything at once! If you add a bunch of new things at once, you won't know what is causing you to feel better (or causing side effects).

Of course, this isn’t medical advice—I always recommend speaking with your doctor before starting anything new. But if you’re looking for real-world recommendations from someone in the trenches of perimenopause who has seen real results, keep reading!

The Supplements I Take Every Morning (And Why They Work)

1. Saffron (30 mg) – Mood, Emotional Resilience & Focus

If I could only take one supplement for perimenopause, it would be saffron. Clinical research shows that saffron supports serotonin and dopamine production, reduces anxiety, and helps stabilize mood. It’s been a game-changer for me, completely erasing my depression within a couple of months and giving me a deep, grounded sense of calm.

Unlike antidepressants, which often made me feel emotionally flat, saffron enhances my natural resilience and emotional balance. I’ve shared this with my husband, my clients, and my friends—many of whom have experienced the same dramatic improvement.

Although I love it for the anti-depressant effects, saffron has so many other benefits, making it a true MVP in this stack and in my life. Beyond its well-documented effects on mood and cognitive function, saffron offers a wide range of additional benefits that make it a standout supplement for women in perimenopause.

Research suggests that saffron has potent anti-inflammatory and antioxidant properties, which help protect brain cells from oxidative stress and slow down age-related cognitive decline. It has also been shown to support eye health by protecting against macular degeneration, a common concern as we age. Additionally, saffron may improve sleep quality by enhancing melatonin production and reducing nighttime anxiety, making it especially helpful for women experiencing perimenopausal insomnia.

Some studies also indicate that saffron can support metabolic health by improving insulin sensitivity and reducing sugar cravings, which is particularly beneficial for women noticing midlife weight changes.

Because of its ability to modulate serotonin and dopamine, saffron may also enhance libido and sexual function—another area that can be impacted by hormonal shifts in perimenopause.

I haven't noticed any side effects, but some people report mild upset stomach or headache. Do your research and talk to your doctor.

👉 Here is the one I take: Nootropics Depot High Potency Saffron Extract Capsules | 30mg | Minimum 7.5% Crocins and 1% Safranals

Why this brand? I've tried SaffPro Gummies and Saffr-Tone, and the Nootropics Depot has the most reliable Crocin content, the part of the plant shown in studies to help relieve depression. It's also a brand I've bought other supplements from, and I trust their quality.

2. Alpha-GPC (600 mg) – Cognitive Function & Mental Clarity

Alpha-GPC is a precursor to acetylcholine, a key neurotransmitter involved in memory and learning. As estrogen levels fluctuate and decline in midlife, acetylcholine production also decreases, leading to cognitive symptoms like forgetfulness, slower mental processing, and difficulty focusing. This is why many women in perimenopause describe feeling like their brain isn’t working as efficiently as it used to. Studies have shown that estrogen plays a crucial role in supporting acetylcholine pathways, so when estrogen declines, our brain’s ability to process and recall information can suffer.

Taking Alpha-GPC helps replenish acetylcholine levels, improving cognitive function, mental clarity, and even reaction time. It has been widely researched for its neuroprotective properties, making it a popular supplement for preventing cognitive decline and supporting brain health long-term.

Beyond memory support, Alpha-GPC also has a profound effect on dopamine regulation, which is why I love it for my ADHD-related motivation and mental stamina struggles. Dopamine is the neurotransmitter responsible for motivation, drive, and focus—and it naturally declines with age, stress, and hormonal changes. By increasing dopamine receptor sensitivity, Alpha-GPC can help prevent that sluggish, unmotivated, and unfocused feeling that happens in midlife, whether you have ADHD or not.

This is why Alpha-GPC is an incredible nootropic (brain-enhancing supplement) for women navigating midlife—it helps bridge the gap between hormonal fluctuations and cognitive function, allowing you to feel more engaged, productive, and mentally clear.

But that's not all. This powerhouse has long-term neuroprotective benefits. It has been studied for its role in reducing the risk of neurodegenerative diseases like Alzheimer’s and dementia by supporting brain cell integrity and preventing the breakdown of neurons. Since memory loss and dementia run in my family, I take Alpha-GPC as part of my brain health strategy, along with nicotinamide riboside and saffron.

Studies suggest that Alpha-GPC may even support brain plasticity, meaning it helps the brain adapt, grow, and form new neural connections—something that becomes increasingly important as we age. The one I take includes Bacopa Monnieri. You'll find the description for that below and I'll go ahead and post the link here and below the Bacopa description.

👉 Try the one I take: Dr. Maxwell Alpha GPC/Bacopa Dual Action

3. Bacopa Monnieri (300 mg) – Memory & Emotional Resilience

Bacopa is a powerful adaptogen that has been used for centuries to support cognitive function. Modern research confirms its ability to enhance memory retention, focus, and neurotransmitter balance (serotonin & dopamine). I first found it looking for studies about natural ways to support my child's ADHD-related memory and focus struggles.

Bacopa is also well-documented for its ability to enhance serotonergic activity in the brain. Studies have shown that it increases serotonin (5-HT) levels and upregulates serotonin receptor density, which contributes to its calming, anti-anxiety, and mood-stabilizing effects. This is one reason why Bacopa is often classified as an adaptogen—it helps the brain adapt to stress while supporting emotional resilience.

While Bacopa is primarily known for its effects on serotonin, some studies suggest it can also support dopamine regulation:

• Research has shown that Bacopa enhances dopamine receptor activity, increasing dopamine’s effects without directly increasing dopamine production.

• In animal studies, Bacopa has been shown to prevent dopamine depletion in the prefrontal cortex, which is important for focus, motivation, and working memory.

• Because it helps reduce oxidative stress in the brain, Bacopa indirectly supports dopaminergic neurons, which are vulnerable to damage over time.

I want to be clear that the estrogen drop is one of the biggest reasons women start to have the cognitve and mood issues in midlife. I understand that some women aren't canditates for MHT (Menopausal Hormone Therapy), but most women are. Adding prescription estrogen can be a great support in addition to supplements if you are a candidate.

I find that Bacopa and Alpha-GPC are more effective for me in combination than taking each one on it's own and I've tried them separately. If brain fog, forgetting where you put things, or struggling for words here and there has been a struggle for you, I highly recommend trying this combination.

👉 Try the combo supplement I take here: Dr. Maxwell Alpha GPC/Bacopa Dual Action

4. B Complex – Energy, Stress Support & Hormone Metabolism

B vitamins are essential for adrenal function, neurotransmitter production, and hormone metabolism. They help regulate estrogen, support detoxification, and improve energy levels by optimizing mitochondrial function.

I take a methylated B Complex because my body doesn’t process synthetic B vitamins efficiently. If you have the MTHFR gene mutation, you may need methylated B vitamins too. A genetic test can confirm this.

Perimenopausal fatigue can be relentless, and B vitamins are key players in mitochondrial function—meaning they help your cells create energy. Low levels of B vitamins, especially B12 and B6, are linked to chronic fatigue, brain fog, and sluggish metabolism.

• B12 (Methylcobalamin) – Essential for energy production and brain function. Deficiency can cause fatigue, brain fog, and mood imbalances.

• B5 (Pantothenic Acid) – Supports adrenal function and helps reduce stress-related fatigue.

• B6 (Pyridoxal-5-Phosphate or P5P) – Supports the production of serotonin and dopamine, helping to regulate mood swings, anxiety, and irritability.

• B9 (Methylfolate, not folic acid) – Helps regulate mood and emotional stability, especially in women with the MTHFR gene mutation, who may struggle with processing synthetic folic acid.

👉 Try it here: Pure Encapsulations B Complex Plus

5. Nicotinamide Riboside (500 mg) – Mitochondrial Support & Brain Health

This supplement is a precursor to NAD+, which fuels cellular energy production and supports brain function. As we age, NAD+ levels decline, leading to fatigue, brain fog, and slower cognitive processing.

Since adding nicotinamide riboside, my energy levels have stabilized, and my brain feels sharper. Because dementia runs in my family, I also take it for long-term neuroprotection.

NOTE: The supplement I take for this contains everything in numbers 5, 6, and 7 on this list!! So even though eight supplements are listed, it's only five pills. I've listed the same link under all three ingredients below.

👉 Try it here: NAD Supplement 900mg, Liposomal NAD+ Nicotinamide Riboside, Resveratrol, Quercetin 120 Capsules

6. Quercetin Phytosome (250 mg) – Inflammation & Histamine Regulation

Quercetin is a powerful antioxidant that reduces inflammation, stabilizes histamine levels, and supports vascular health. It also acts as a mild aromatase inhibitor, meaning it may slightly reduce estrogen conversion from testosterone.

For women with estrogen dominance, this can be a great benefit. However, if your estrogen is already low, you may want to cycle quercetin rather than take it daily.

👉 Try it here: NAD Supplement 900mg, Liposomal NAD+ Nicotinamide Riboside, Resveratrol, Quercetin 120 Capsules

7. Trans-Resveratrol (150 mg) – Cellular Repair & Estrogen Balance

Like nicotinamide riboside, resveratrol boosts NAD+ levels, helping with cellular energy and mitochondrial function. It also modulates estrogen receptors, which means it can either enhance or block estrogen activity, depending on what your body needs.

This makes it incredibly useful for perimenopause, when estrogen levels are fluctuating wildly.

👉 Try it here: NAD Supplement 900mg, Liposomal NAD+ Nicotinamide Riboside, Resveratrol, Quercetin 120 Capsules

8. NAC (600 mg) – Detoxification, Dopamine Support & Liver Health

N-Acetyl Cysteine (NAC) is a precursor to glutathione, the body’s most powerful antioxidant. It helps with:

✅ Liver detoxification (important for hormone metabolism)

✅ Reducing oxidative stress (supports neurotransmitter balance)

✅ Stabilizing dopamine (great for ADHD and emotional regulation)

NAC has been shown to help balance mood and focus, particularly for women sensitive to progesterone. It also plays a critical role in supporting liver function, which is essential for processing both natural and bioidentical hormones.

👉 Try it here: Pure Encapsulations NAC

How These Supplements May Interact with MHT (formerly HRT)

If you’re on Menopausal Hormone Therapy (MHT), you might be wondering how these supplements might interact with your hormones. The good news is, according to my research and personal experience, most of them actually support MHT by optimizing hormone metabolism and reducing fluctuations.

✔ NAC & B Complex → Help your liver process and regulate estrogen.

✔ Resveratrol & Quercetin → Modulate estrogen activity but don’t block it completely.

✔ Saffron & Bacopa → Support mood, focus, and memory—regardless of where your hormone levels are.

The only caution is with quercetin and resveratrol, which may slightly influence estrogen metabolism. If your estrogen is already low, you might want to monitor your symptoms and adjust your dose accordingly.

How I Start New Supplements

I didn’t start taking all of these at once. I add new supplements one at a time and track my symptoms in a journal. Most supplements take 2-4 weeks to fully show their benefits, so I try to give them at least that long before making any changes.

Tips for introducing new supplements:

✅ Start with one at a time so you can track effects.

✅ Keep a simple journal of any changes you notice.

✅ If you experience side effects, reduce the dose or stop.

✅ Give each supplement at least 2-4 weeks to assess its impact.

Final Thoughts: Supporting Your Body Through Perimenopause

Perimenopause is different for everyone, but finding the right combination of supplements, lifestyle changes, and (if you can) MHT can make a huge difference. This supplement stack has helped me feel sharper, more focused, and more emotionally balanced, and I hope this breakdown helps you decide what might work for you.

💬 Have you tried any of these supplements? Let me know in the comments what’s worked for you!

💜 If you found this helpful, be sure to share it!