In recent years, supplements have surged in popularity—especially among women over 40 who are navigating the subtle (and sometimes not-so-subtle) changes that come with perimenopause. From sudden hair shedding and dry, thinning skin to persistent fatigue, many women are turning to supplementation with vitamins and minerals for support. The appeal is understandable: with hormones fluctuating and the body’s natural production of key nutrients declining, supplements offer a smart approach to feeling and looking better from the inside out.
Even doctors are acknowledging the role supplements can play in supporting overall wellness during this time. However, experts also stress the importance of making informed choices and talking to your doctor first.
Board-certified dermatologist Dr. Doris Day is one doctor who has provided her opinion on what she calls five supplements that can make a “big difference” in skin health, hair strength, and even breast cancer prevention.
Here’s what you need to know about these supplements.
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Vitamin D
You probably think of vitamin D as the “sunshine vitamin,” but it does way more than just boost your mood. It helps regulate hormones, which is key during perimenopause when everything feels out of whack.
Low levels of vitamin D have been linked to hair thinning and even dull, tired-looking skin. Some studies suggest that adequate vitamin D might help lower the risk of certain cancers, including breast cancer. It’s definitely worth checking your levels, especially if you’re not out in the sun much.
2. Magnesium
Magnesium is one of those minerals that is getting lots of attention, and it's essential for so many things—like calming stress, improving sleep, and reducing inflammation (yes, including in your skin). When you’re low on magnesium, it can mess with your hormones, which affects everything from how much hair you’re shedding to how your skin feels and looks. Some research even points to magnesium’s role in protecting against breast cancer by supporting DNA repair and healthy cell function.
3. Resveratrol
You’ve probably heard that resveratrol is the compound found in red wine—and yep, it’s famous for its anti-aging benefits. Resveratrol is a powerful antioxidant, meaning it helps protect your skin from environmental damage and can help reduce visible signs of aging like fine lines and loss of firmness. It also supports healthy circulation, which can improve scalp health and potentially reduce hair thinning. On the deeper health front, there’s promising research suggesting it may have cancer-fighting properties, as well.
4. Omega-3 Fatty Acids
Omega-3s are like beauty fuel for your body. Found in fatty fish like salmon (or in good-quality supplements), they help keep your skin plump and hydrated and can even reduce inflammation that causes breakouts or irritation. They’re also great for scalp health and may support thicker, shinier hair. On top of all that, omega-3s have been studied for their potential role in fighting chronic inflammation and supporting healthy hormone levels.
5. Telomere Supplements
It's likely you haven't heard of telomeres—yet. As we age, our telomeres shorten—and that’s linked to everything from wrinkles and thinning hair to higher disease risk. Telomere-supporting supplements (like ones containing astragalus root extract or certain antioxidants) aim to slow that shortening, which could mean healthier skin cells, stronger hair follicles, and even a lower risk of age-related diseases.
