If you’ve noticed weight gain during perimenopause, especially around your midsection, you’re not alone. Hormonal changes can affect how your body stores fat, how hungry you feel, and how efficiently your metabolism works.
This is where certain supplements may help support your body. The best natural supplements for weight gain during perimenopause are designed to support hormone balance, metabolism, and how your body stores fat.
While no supplement is a magic solution, certain ingredients may help support metabolism, reduce cravings, and improve overall balance in an easy way.
Quick Picks: Best Natural Supplements for Weight Gain During Perimenopause
If you’re looking for a quick overview, these are the best natural supplements to start with:
- Best Overall: NOW Foods Berberine Glucose Support Softgels
- Best for Stress & Cortisol: Ashwagandha (KSM-66 recommended)
- Best for Blood Sugar & Cravings: NOW Foods Tri-Chromium with Cinnamon
- Best for Gut Health: Culturelle Daily Probiotic
Affiliate disclosure: This post may contain affiliate links. If you purchase through these links, we may earn a commission at no additional cost to you.
How supplements can help manage weight gain during perimenopause
During perimenopause, several changes happen in the body at the same time. Estrogen levels fluctuate, which can affect how fat is stored, especially around the abdomen. At the same time, insulin sensitivity may decrease, making it easier to gain weight even without major lifestyle changes.
Stress also plays a role. Higher cortisol levels can increase cravings and promote fat storage.
This is why a combination of supplements can be helpful:
- Berberine supports blood sugar balance and metabolism
- Chromium helps reduce cravings and stabilize energy
- Ashwagandha supports stress and cortisol levels
- Probiotics support gut health, which may influence weight regulation
Together, they target different parts of the same problem.
Improving sleep can also make a big difference. You can explore the best supplements for perimenopause sleep if you want a more complete approach.
Can you take these supplements together?
In many cases, these supplements can be combined, since they support different functions in the body. However, it’s usually best to start with one or two and see how your body responds.
For example:
- Start with berberine or chromium for blood sugar support
- Add ashwagandha if stress is a major factor
- Include probiotics for overall gut support
If you have any underlying conditions or take medication, it’s always a good idea to consult a healthcare professional.
TIP: Improving sleep can also make a big difference, especially with supplements like magnesium.
1. Berberine (Best Overall)
Product: NOW Foods Berberine Glucose Support Softgels
Why it stands out:
A well-known and trusted berberine supplement designed to support blood sugar balance and metabolic health.
Key benefits:
- Supports blood sugar regulation
- May help reduce fat storage
- Can support metabolic function
Good to know:
Can feel strong for some people at first. Start with a lower dose.
2. Ashwagandha (Stress & Cortisol)
Product: Youtheory Ashwagandha with KSM-66
Why it stands out:
Ashwagandha is one of the most studied herbs for stress. Since cortisol is closely linked to weight changes, especially around the abdomen, this can be an important piece of the puzzle.
If you want a deeper look at how ashwagandha works, you can read our full guide here.
Key benefits:
- Helps reduce cortisol
- Supports mood and stress levels
- May support a more balanced metabolism
3. Chromium (Blood Sugar & Cravings)
Product: NOW Foods Tri-Chromium with Cinnamon
Why it stands out:
This supplement combines chromium with cinnamon, both known for their role in blood sugar balance.
Key benefits:
- Helps reduce sugar cravings
- Supports stable energy levels
- May support insulin sensitivity
4. Probiotics (Gut & Weight Connection)
Product: Culturelle Daily Probiotic
Why it stands out:
A simple and well-known probiotic designed to support digestive health, which is increasingly linked to weight regulation.
Key benefits:
- Supports gut balance
- May improve digestion
- Can support overall metabolic health
Comparison Table
| Supplement | Best for | Key benefit |
|---|---|---|
| Berberine | Metabolism | Blood sugar balance |
| Ashwagandha | Stress | Cortisol support |
| Chromium | Cravings | Appetite control |
| Probiotics | Gut health | Digestion support |
TIP: Simple changes like more breathable bedding can also help regulate temperature at night.
Why weight changes happen during perimenopause
Hormonal changes during perimenopause affect several systems in the body at once.
Estrogen fluctuations can influence where fat is stored, often shifting it toward the abdominal area. At the same time, changes in insulin sensitivity can make it easier to gain weight, even if your habits stay the same.
Stress and sleep also play a role, as both can impact hormones that regulate appetite and metabolism. Supplements like magnesium can help with sleep, especially if you choose the right form. See our guide on the best magnesium glycinate for sleep.
Who these supplements are for
These supplements may be helpful if you:
- Notice weight gain without major lifestyle changes
- Experience increased cravings or unstable energy
- Feel that stress is affecting your body
- Want additional support alongside diet and exercise
Conclusion
Managing weight gain during perimenopause isn’t about finding one perfect solution. It’s about supporting your body in the right areas.
The right supplements can help with metabolism, cravings, and stress, making it easier to feel more in control again. Start simple and adjust as you go.
FAQ: Supplements for Weight Gain During Perimenopause
Can supplements really help with weight gain during perimenopause?
Supplements can’t replace diet and lifestyle, but they can support your body in key areas like metabolism, blood sugar balance, and stress. For many women, this can make it easier to manage weight changes during perimenopause.
What is the best supplement for perimenopause weight gain?
There isn’t one single best option, since weight gain during perimenopause is influenced by multiple factors. However, supplements like berberine, chromium, and ashwagandha are often used to support metabolism, reduce cravings, and manage stress.
How long does it take to see results?
This varies depending on the supplement and the individual. Some people notice changes in energy or cravings within a few weeks, while weight-related changes usually take longer and depend on overall habits.
Can I take these supplements every day?
Many of these supplements are designed for daily use, but it’s still important to follow the recommended dosage on the product label. Starting slowly and monitoring how your body responds is often a good approach.
Do I need to take all of these supplements together?
No. You don’t need to take all of them at once. It’s often better to start with one or two based on your main symptoms, and then adjust over time.
Are there any side effects?
Some supplements, especially berberine, can cause mild digestive issues when you first start using them. If you have any medical conditions or take medication, it’s best to consult a healthcare professional before starting new supplements.
Affiliate disclosure: This post may contain affiliate links. If you purchase through these links, we may earn a commission at no additional cost to you.