Best Anti-Inflammatory Supplements for Perimenopause (2025 Guide)

The Inflammation and Perimenopause Connection

Estrogen has anti-inflammatory effects in your body. As estrogen levels fluctuate and decline during perimenopause, low-grade systemic inflammation tends to increase. This is not inflammation you feel as obvious heat or redness. It is a quieter, background-level process that contributes to joint aches, fatigue, brain fog, and cardiovascular risk.

Researchers refer to this as inflammaging, the way that inflammation quietly accelerates during the midlife transition. It partially explains why perimenopause can feel like your body suddenly changed in multiple ways at once.

Anti-inflammatory supplements do not replace the protective effects of estrogen, and they are not a substitute for lifestyle interventions like an anti-inflammatory diet, regular movement, and sleep. But several compounds have meaningful research supporting their role in reducing inflammatory markers and easing some of the symptoms linked to this process.

What to Look for in an Anti-Inflammatory Supplement

Bioavailability is the key quality marker in this category. Many plant-derived anti-inflammatory compounds are poorly absorbed on their own. Curcumin, for example, has very low bioavailability unless formulated with absorption enhancers like piperine or in a specialized form like phytosome or liposomal delivery. The dose on the label means little if your body cannot absorb it.

Third-party testing matters as much here as with any supplement. Look for NSF, USP, or independent lab testing to confirm purity and potency. Heavy metal contamination is a real concern with some botanical supplements.

Research dose alignment is also important. Many anti-inflammatory supplements use impressive-sounding ingredients at fractions of the doses used in clinical research. Check whether the product's dose matches what studies have actually examined.

Curcumin: The Most Researched Botanical Anti-Inflammatory

Curcumin is the active compound in turmeric and has extensive research behind it for inflammation reduction, joint health, and mood. Studies have examined doses from 500 mg to 1,500 mg of curcumin daily, often over 8 to 12 weeks.

Standard curcumin supplements have very low absorption rates without enhancement. Look for curcumin formulated with piperine (black pepper extract), in a phytosome complex, or in a BCM-95 or Longvida formulation, all of which research suggests improve absorption significantly.

Curcumin has mild blood-thinning properties and may interact with anticoagulants. It may also affect how some medications are metabolized in the liver. Discuss with your provider if you take any prescription medications.

Other Well-Studied Anti-Inflammatory Supplements

Omega-3 fatty acids (EPA and DHA) are among the most evidence-backed anti-inflammatories available. Studies have used doses ranging from 1,000 mg to 4,000 mg of combined EPA and DHA for reducing inflammatory markers. They also have cardiovascular benefits that are particularly relevant during the perimenopausal period. Look for fish oil, krill oil, or algae-based sources with verified EPA and DHA content.

Boswellia serrata, also called Indian frankincense, has research supporting joint comfort and inflammation reduction with doses studied around 100 to 250 mg of standardized AKBA (the active acid). It is generally well-tolerated and may be particularly useful if joint pain is a primary concern.

Resveratrol has been studied for its effects on inflammation and cardiovascular health. Research has examined doses from 100 to 500 mg daily. Look for trans-resveratrol, the biologically active form. Because resveratrol may have mild estrogenic effects, people with hormone-sensitive conditions should discuss this with their healthcare provider before using it.

Magnesium reduces inflammatory markers in studies and also supports sleep, muscle function, and mood. It is one of the most broadly useful supplements during perimenopause. Magnesium glycinate or malate forms tend to be gentler on the digestive system than magnesium oxide.

Supplements with Estrogenic Activity: Important Warning

Some supplements with anti-inflammatory activity also have phytoestrogenic or estrogenic properties. Resveratrol falls into this category. Certain botanicals including red clover and flaxseed lignans also have estrogenic effects.

If you have a history of hormone-sensitive cancer, endometriosis, uterine fibroids, or any condition that may be influenced by estrogen, discuss any supplement with potential estrogenic activity with your oncologist or specialist before using it. This applies even to food-based compounds.

This is not a reason to avoid all anti-inflammatory supplements. Omega-3s, magnesium, and boswellia do not have known estrogenic effects. But it is essential information for anyone with a relevant health history.

What to Avoid When Choosing Anti-Inflammatory Supplements

Avoid products that rely entirely on marketing language without showing you the actual studied dose of the active compound. Turmeric powder supplements, for example, may provide very little curcumin at a meaningful dose, and most of what is in the capsule is poorly absorbed.

Be skeptical of anti-inflammatory blends with 15 or more ingredients. Each may be present in amounts too small to have any effect. Focusing on two or three well-researched compounds at appropriate doses is likely more effective than a broad-spectrum approach with minimal doses of everything.

Steer clear of supplements that claim to treat or cure arthritis, inflammation, or other conditions. These are health claims that supplements are not legally permitted to make, and products making them are often flagged by regulatory agencies.

How to Build an Anti-Inflammatory Approach That Works

Supplements work best as an addition to an anti-inflammatory lifestyle, not a replacement for one. Diet is the single most powerful lever for systemic inflammation. A diet rich in fatty fish, vegetables, berries, nuts, and olive oil, and low in refined carbohydrates and processed foods, has a greater impact than any supplement.

Movement also reduces inflammatory markers, even at moderate intensities. Resistance training and walking have both been studied for their effects on inflammation during the menopausal transition.

Start with one or two supplements rather than starting several at once. This lets you evaluate what is actually helping and identify any reactions clearly.

Track Your Joint Pain and Energy Over Time

Anti-inflammatory supplements typically take six to twelve weeks to show meaningful effects on joint comfort and energy levels. This gradual timeline makes it easy to either give up too soon or miss that something is actually working.

Logging your symptoms consistently in PeriPlan helps you see the slow improvements that are hard to perceive day to day. Tracking your joint pain levels and fatigue over weeks creates an honest record you can share with your healthcare provider.

Questions to Ask Your Healthcare Provider

Ask your provider whether checking an inflammatory marker like CRP (C-reactive protein) or IL-6 would give you a useful baseline. Some providers track these during perimenopause as part of cardiovascular risk assessment.

Ask specifically about any supplements you are considering in the context of your full medication list. Curcumin, omega-3s, and resveratrol all have real drug interactions that your provider needs to know about.

Also ask whether your joint pain or fatigue warrants investigation beyond supplementation. Thyroid dysfunction, autoimmune conditions, and other treatable causes of inflammation should be ruled out before attributing everything to perimenopause.

The Bottom Line on Anti-Inflammatory Supplements for Perimenopause

The inflammation that accompanies perimenopause is real, and several well-studied supplements can be meaningful tools within a broader lifestyle approach. Curcumin with enhanced bioavailability, omega-3s, boswellia, and magnesium have the strongest research bases for general anti-inflammatory support.

Quality, dose, and bioavailability matter enormously in this category. Always verify third-party testing, check that doses match what research has used, and talk to your provider before starting anything new.

This content is for informational purposes only and does not replace medical advice. Always consult your healthcare provider about your specific situation.