Best Apps for Tracking Perimenopause Symptoms and Cycles
The best perimenopause tracking apps to log symptoms, spot patterns, monitor cycles, and get more from your doctor appointments.
Why Tracking Perimenopause Symptoms Matters
Perimenopause can last 4 to 12 years, and the symptom picture changes continuously throughout that time. Without a consistent log, it is almost impossible to remember whether your hot flashes are worsening, whether the new anxiety started before or after you changed your diet, or whether your cycle has been irregular for three months or twelve. A well-kept symptom record turns vague complaints into concrete evidence that informs better clinical decisions. When you attend a GP or specialist appointment with four weeks of tracked data, you get more out of the consultation. The right tracking app also helps you spot your own patterns: the connection between alcohol and night sweats, for example, or between poor sleep and next-day brain fog. These are insights that transform how you manage day to day.
PeriPlan
PeriPlan is a dedicated perimenopause tracking and support app designed specifically around the needs of women in perimenopause rather than adapted from a general health or fertility tracking context. It tracks menstrual cycles alongside a full range of perimenopause-specific symptoms including hot flashes, night sweats, brain fog, mood changes, joint pain, and libido. Daily check-ins take under two minutes. The app provides personalised insights based on your logged data, including pattern identification across your cycle phases. It also includes evidence-based workout plans adapted for perimenopause, educational content from qualified practitioners, and a day-type system that helps you plan activity around your energy levels. Available on iOS.
Clue
Clue is one of the most widely used menstrual cycle tracking apps globally and has invested significantly in perimenopause-specific features since 2022. It tracks cycle length variability, which is one of the first clinical signs of perimenopause, alongside mood, energy, sleep, and physical symptoms. The app's timeline view makes it easy to see how your cycle pattern is changing over months and years. Clue's data visualisations are clean and easy to interpret. It does not have the same depth of perimenopause-specific content or workout features as a dedicated perimenopause app, but for cycle tracking and basic symptom logging it is one of the more polished and reliable options. Available on iOS and Android.
Balance (Menopause Support)
Balance, developed by Dr Louise Newson and the Newson Health team, is a free app with a strong evidence base and clinical credibility. It offers a detailed symptom tracker covering over 40 menopause and perimenopause symptoms, a hormone questionnaire that generates a personalised report you can share with your doctor, and a library of evidence-based articles and videos. The symptom report is particularly useful for GP appointments: it presents your tracked symptoms in a clinical format that is easy for a healthcare professional to interpret. Balance also includes a community forum and direct access to telehealth consultations through Newson Health. Its primary limitation is that it focuses more on symptom documentation than lifestyle and wellbeing features.
Natural Cycles
Natural Cycles is primarily a fertility and contraception app but its temperature-based cycle tracking has direct relevance to perimenopause. Tracking basal body temperature each morning reveals whether ovulation is occurring and how luteal phase length is changing, two key biological markers of perimenopause transition. If you are interested in understanding your hormonal cycle at a deeper physiological level rather than just logging symptoms, Natural Cycles provides data that most symptom-tracking apps do not. It requires a basal body thermometer and consistent morning tracking before getting out of bed, which is a practical commitment. The app's algorithm is validated in clinical research, which adds confidence to the temperature pattern interpretations it provides.
Apple Health and Samsung Health
For women who already use an Apple Watch, iPhone, or Samsung wearable, the built-in health platform offers surprisingly useful perimenopause-relevant tracking. Apple Health introduced menstrual cycle tracking with ovulation predictions and cycle deviation alerts, which flags irregularities consistent with perimenopause transition. Apple Watch can also track skin temperature variations during sleep, resting heart rate trends, and heart rate variability, all of which change in response to hormonal fluctuation. Samsung Health offers similar menstrual cycle features on Android. Neither platform offers the clinical depth of dedicated perimenopause apps, but if you are already wearing a device, integrating its passive health data into your symptom picture adds meaningful context without extra effort.
What to Look For When Choosing a Tracking App
The best perimenopause tracking app for you depends on what you need most. If you want to prepare better evidence for doctor appointments, prioritise apps with downloadable symptom reports. If you want personal insights and pattern recognition, choose an app with strong data visualisation. If you want support beyond tracking, look for apps with educational content and community features. Privacy matters significantly: check that the app's data policy does not share your health data with third parties for advertising purposes. Any app you use daily for health tracking should offer end-to-end encryption and clear data deletion policies. Starting with a free app or free trial before committing is sensible given that tracking habits vary and it may take a few attempts to find the format that fits your routine.
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