perimnopause nutrition: how to support hormones, energy & mood

Author: Ros Simons

Perimenopause isn’t a decline; it’s a progression and a shift into a new biological rhythm where your body simply needs different things. 

How to Support Perimenopause Through Nutrition: A Practical Guide for Women 40+  

Perimenopause isn’t a decline; it’s a progression and a shift into a new biological rhythm where your body simply needs different things. As oestrogen and progesterone begin to fluctuate, what you eat can have a profound impact on how you feel day-to-day. The right nutrients help support hormone balance, steady energy, good sleep, clearer thinking, and even the health of your skin and hair.

 

This stage of life can feel unpredictable, but nourishing yourself well is one of the simplest and most empowering tools you have. Here’s how nutrition, wellness supplements, haircare and skincare play a role and how small daily shifts can support you through perimenopause and beyond.

1. Supporting Hormone Balance

Oestrogen influences everything from temperature regulation to mood and metabolism. When levels waver, supporting stable blood sugar and healthy hormone metabolism becomes essential.

 

What helps:
Protein and healthy fats such as omega-3 oils help stabilise insulin and provide the raw materials your body uses to support hormone production. Fibre-rich foods, so think wholegrains, vegetables, fruit, nuts, and seeds that support the gut’s role in clearing excess oestrogen. Meanwhile, cruciferous vegetables like broccoli, rocket, and kale contain natural compounds that help the liver metabolise oestrogen effectively.

 

A curated boost:
Our INNER CONFIDENCE supplement delivers B vitamins and vitamin D to support energy and hormone-related metabolic processes, helping you stay balanced throughout the day.

INNER CONFIDENCE to support energy

2. Steadying Energy & Metabolism

Falling oestrogen can change how the body uses energy, often showing up as fatigue, reduced stamina, or that classic ‘middle-age spread’ around the middle.

 

What helps:
B-vitamins are essential for converting food into energy and supporting metabolic pathways. Vitamin D and magnesium contribute to muscle function and energy production, while maintaining lean muscle through protein and resistance-based movement helps keep your metabolism active.

 

A curated boost:
If you notice your energy dipping or sleep feeling more fragile, our QUIET SHIFT with its triple-magnesium blend helps support deeper rest, which is closely tied to hormonal and metabolic health.

 3. Cognitive Clarity & Mood Support

Brain fog, low mood, and those “why did I walk into this room?” moments are incredibly common during perimenopause. Nutrition plays a powerful role here too.

 

What helps:
Omega-3 fatty acids support brain cell membranes and help reduce inflammation. Iron and B-vitamins contribute to neurotransmitter production, influencing memory, focus, and mood stability. Keeping meals balanced prevents those glucose peaks and troughs that can trigger irritability or poor concentration.

 

A curated boost:
If cognitive clarity is starting to feel inconsistent, again, our INNER CONFIDENCE B-vitamins can help support the pathways that keep the mind sharp.

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4. Everyday Nutrition Shifts That Make a Real Difference

A few simple, consistent changes can create a noticeable shift in how you feel:

• Add protein to every meal
• Prioritise colourful vegetables - especially greens, oranges, and purples
• Stay hydrated
• Reduce alcohol, which can amplify hot flushes and disrupt sleep
• Consider supportive supplements such as B-complex, vitamin D, and omega-3s

 

A holistic approach:
Alongside nutritional support, consider how perimenopause affects skin and hair too. Retinoids such as our NEW BEGINNING (2% HPR) and MASTER SWITCH (5% HPR) help improve texture and firmness as collagen naturally declines, while our ROOT FORCE strengthens the scalp–hair connection, which can be affected by hormonal shifts.

 

In Essence

Perimenopause doesn’t need to feel overwhelming. With a curated approach to food, sleep, movement, and supplements, you can support calmer hormones, more stable energy, clearer thinking, and a greater sense of control.

 

Nourishing yourself well is one of the most powerful, accessible ways to move through this chapter with confidence and feel more like yourself again.

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FOUNDERS

Women in Business

At Curated Beauty, we didn’t launch on a whim or with a ready-made cheque from investors. We came to this with decades of experience, hard work, lessons learned across beauty and retail, and our own money on the line.  We started the way many women do, with determination, experience, and our own savings.

As three female founders over fifty, we’ve seen what works, what fails, and what truly matters in beauty. We know the difference between a passing fad and a product that delivers real results. We also know how easy it is to get distracted by quick wins instead of focusing on what lasts. That’s why we chose independence. By funding ourselves, we kept control, took our time, and created products we genuinely believe in.