Menopause and perimenopause apps, compared
Few apps are built for the years when periods turn irregular and hot flashes start, and some of the best known need a clinic or an employer plan. This is what each one costs, what it tracks and who can download it today.
Her Good Days is the pick: free with no paid tier, with hot flashes, night sweats, sleep, periods, food and medications in one log, and a doctor report as a PDF.
Balance is the other free menopause app, with doctor-led content in its paid tier. Caria adds short relief audio, mostly in Premium. For treatment, Stella and Maven are clinics you see by video, and your Her Good Days report goes with you.
The table
Swipe the table sideways to see every column.
| App | Price, US (checked Oct 30, 2026) | Free tier and what is paid | Menopause tracking | Data practices (App Store label) | Who can sign up | Platforms |
|---|---|---|---|---|---|---|
| Her Good Days | Free, no paid plan | Nothing | Hot flashes, night sweats, brain fog and more, with severity and notes, next to period dates, sleep and your medications. Doctor report as PDF | Private mode: no account, nothing leaves the phone | Anyone 13+ | iPhone, Android |
| Balance | Balance+ from $3.99 a month; $49.99 or $98.99 a year | Free: tracking, Health Report, articles, community. Paid: live sessions, yoga, Pilates, recipes | Symptoms, periods, mood, sleep | Contact info linked for the developer's marketing; no tracking listed | Anyone; rated 16+ | iPhone, Android |
| Caria | Premium $5.99 a month or $47.99 a year | Free download; Premium for unlimited programs | Symptom log with a daily score, Siri logging | Health data linked to you; no tracking listed | Anyone; rated 13+ | iPhone; no Google Play listing found |
| Apple Health | Free with an iPhone | Nothing paid | Perimenopause and menopause stage, symptoms, cycle alerts from 40, 12-month PDF | End-to-end encrypted in iCloud with two-factor authentication | Anyone with an iPhone | iPhone, iPad, Apple Watch |
| Clue, Flo, Natural Cycles | See period trackers | Varies | A perimenopause mode or score inside a cycle app | See the roundup | Anyone; 13+ or 16+ | iPhone, Android |
Her Good Days
Her Good Days is built around menopause. You log hot flashes, night sweats, brain fog, joint aches and other symptoms with how strong they were, and they sit next to your period dates, sleep and meals. The app never tells you which stage you're in; you pick it.
Your medications and supplements sit in the same app, ticked each day, with reminders. Each week becomes a short summary, and the doctor report gathers your symptoms, cycle and sleep into a PDF for the appointment. Workout programs with our trainers, Sarah and Elena, cover strength, yoga, stretching and walking, and Apple Health or Health Connect can bring in your steps. See the perimenopause and menopause pages for what it tracks, and privacy for what happens to your logs. Side by side with Balance.
Balance
Balance's free app tracks symptoms and periods, mood and sleep, and builds a Health Report for your appointment (App Store). Balance+ adds live sessions with Dr Newson and guests, expert talks, cook-along recipes, Pilates, yoga and meditation.
Balance+ starts with a 14-day free trial, and it's free if your employer offers it. The app is made by Newson Health, and the company says ORCHA, which reviews health apps for the NHS, has certified it (balance-app.com). The US listing shows several Balance+ prices, from $3.99 to $10.99 a month and $49.99 or $98.99 a year; the UK site lists £4.99 a month or £49.99 a year.
Fits if you want menopause talks led by a doctor and will pay for Balance+. Her Good Days vs Balance.
Caria
- Symptom and activity logs that roll up into a daily score
- Voice logging through Siri Shortcuts
- Quick Relief: short audio for hot flashes and sleepless nights
- Courses with mindfulness and cognitive behavioral techniques, plus recipes, mostly in Premium
- A community, where members swap product and treatment experiences
The listing prices Premium at $5.99 a month, while its description still says $9.99 (App Store). Fits if you want short relief audio on iPhone; we found no Android version.
Want treatment? Take your report to a clinic
An app tracks; a clinic prescribes. Two clinics see you by video in the US:
- Stella runs a virtual menopause clinic with menopause specialists, in-network with many insurance plans; Stella says the average copay is $45. Its app comes with your care, or through some employers and insurers (App Store).
- Maven offers a Menopause and Midlife Health program free through an employer or health plan, and a self-pay virtual clinic across 30+ women's and family health specialties (mavenclinic.com).
Bring your Her Good Days doctor report to the visit. It puts your weeks of symptoms, periods, sleep and medications on a few pages, so the appointment starts from what happened.
Apple Health
Ships with the iPhone. You can set a perimenopause or menopause stage, log symptoms, and get an alert if your cycles become irregular, infrequent or prolonged, for users 40 and over (Apple support). The 12-month PDF is free. It has no menopause articles, programs or food logging, and no Android version.
Cycle apps with a perimenopause mode
If you would rather keep the app you have: Clue has a perimenopause mode, Flo has a Perimenopause Score and Menopause Timeline, and Natural Cycles has NC° Perimenopause, which follows your temperature. Prices and privacy for all three are in the period tracker roundup.
How we compared
Checked on October 30, 2026. Prices, privacy labels, age ratings and sign-up rules come from each app's US App Store listing, platforms from Google Play, and Apple's features from its support page. We didn't install the apps or use paid plans.
Questions
Is there a free perimenopause tracker?
Yes. Her Good Days is free with no paid plan, and its doctor report puts symptoms, cycle and sleep in one PDF. Balance's core app is free too, and Apple Health on iPhone lets you set a perimenopause stage and log symptoms.
Can an app tell me if I am in perimenopause?
No app on this list diagnoses it. Apple says its cycle alerts for women 40 and over may suggest perimenopause or another condition. From 45, NICE guidance has doctors diagnose perimenopause from your symptoms alone, without blood tests, because hormone levels go up and down. So the record you keep is what the diagnosis rests on.
What should a menopause symptom tracker record?
Start with the symptom, how strong it was and when, plus your period dates and sleep. A report you can print or send saves you retelling weeks of it from memory in a 10-minute appointment.
Is Stella an app or a clinic?
A clinic. In the US you book a video visit with a menopause specialist, in-network with many insurance plans, and the Stella app comes with your care. If you go, bring your Her Good Days doctor report to the visit.