Whether you're a busy mum or a doting grandparent, menopause can happen to anyone at any age and bring with it a lot of deliberating symptoms. These can have a huge impact on everything from your family life and relationships to your social life and work. The best supplements for menopause will help women manage their symptoms and relieve some of the discomforts they are experiencing.
What is menopause?
The NHS describes menopause as when your periods stop due to lower hormone levels. This usually happens between the ages of 44 and 55. It can sometimes happen earlier for a whole host of reasons. It includes surgery to remove the ovaries or the uterus, cancer treatments like chemotherapy, or genetic reasons. Sometimes it just happens for an unknown reason.
What are the three stages of menopause?
There are three main stages of menopause; perimenopause, menopause and post-menopause.
Perimenopause is when you have symptoms before your periods have stopped. When you start to notice a change in your normal pattern of periods, for example, if they become irregular, you will have reached menopause. You become post-menopausal when you have not had a period for over 12 months.
What are the common symptoms of menopause?
Perimenopause and menopause symptoms can have a big impact on your day-to-day life. Parts of your daily routine that you used to be able to tackle without a second thought can suddenly become a huge challenge.
Everyone experiences menopause differently. Some people may go through it without experiencing any symptoms. Other people may unfortunately get many. Here's a list of the most common symptoms you may experience during menopause.
You may instantly feel hot or cold in your face, neck and chest, which can make you come over all dizzy. These hot flushes can cause excess sweating and as a result, you may experience menopause odour. If you're worried about staying fresh, there are deodorants you can use to combat unpleasant body odours during menopause.
It could be a result of night sweats or joint paint that makes you feel tired and irritable during the day.
Your heartbeats can become suddenly more noticeable.
Headaches and migraines
You may have them more frequently, and they could be more painful than usual.
Body aches and pains
Your bones, joints and muscles become weaker. There are specific menopause joint supplements you can take to help you manage the pain.
Changes to your body shape
Some women gain weight during menopause. Changes to where the fat is distributed on your body are also quite common. You may notice your weight shift to your hips, thighs, waist and belly.
You may be faced with dry and itchy skin.
Loss of libido
Women going through menopause tend to have a reduced sex drive.
You may experience dryness, pain, itching or discomfort during sex. To help you feel more comfortable, you could try a lubricant for menopause dryness.
Urinary tract infections are more common in menopausal women.
Symptoms of menopause can last for months or they may stay for years. You may find that one or two of your symptoms improve over time and then one you haven't had before starts to flare up.
What are the best supplements to take for managing menopause?
According to Superdrug, more and more people are now using dietary supplements to help relieve the symptoms of menopause, as well as to maintain their general health.
The best supplements for menopause will contain at least one of these ingredients:
Vitamin B6 - lifts and stabilises your mood, as well as reduces feelings of tiredness. Assist your body in the production of serotonin.
Vitamin C - offers relief from hot flushes, dry skin, and even vaginal dryness. It contains polyphenols, which support collagen production in the body.
Magnesium - helps with sleep, irritability and anxiety. Magnesium is also important for bone health and muscle function.
Shop: the best supplements for menopause
It is important to mention that supplements will only help to improve menopause symptoms caused by dietary imbalance, and won't improve any symptoms caused by hormonal changes. You should always speak to your doctor before you start taking any menopause supplements to make sure they are safe for you.
Here are some of the menopause supplements we would recommend, based on their online reviews.
A.Vogel Menopause Support
Best for support throughout all stages of menopause
With a unique formulation containing soy isoflavones and hibiscus, the A.Vogel Menopause Support supplements will help to ease tiredness and fatigue during all stages of menopause. They also contain magnesium, which supports the nervous system too.
Pros: It contains 60 per pack
Cons: Not suitable for those allergic to soya beans
Review: "After struggling for months/years. I ordered these after a really bad night's sleep. Just one week in and I really feel like I'm becoming me again. Sleep n hot flushes slightly improved.. mood swings rapidly declined and an added bonus I can see my waist shape developing. So impressed I ordered more after 4 days. Honestly give them a try."
Pukka Herbs Menopause Serenity
Best vegetarian friendly supplement
Taking one of the Pukka Herbs organic supplements daily gives you 129 per cent Nutrient Reference Value of vitamin D to support bone health. It also provides 30 per cent NRV of iodine, which contributes to normal cognitive function, functioning of the nervous system, and energy-yielding metabolism.
Pros: Suitable for vegans and vegetarians, free from dairy, soya, gluten, wheat grain and added sugar
Cons: Some reviews have mentioned the supplements have an unpleasant odour
Review: "I have been taking two Pukka Herbs Menopause Serenity capsules alongside prescribed HRT for a few months with great effect. I was really struggling with hot flushes, chills, and sleepless nights. My symptoms are a great deal better, which I truly believe is partly due to this product. The only thing I don’t like is the size of the capsules. They are quite big and the odour can be off-putting. I feel that the result outweighs these things though."
Vitabiotics Menopace Original
Best for regulating hormones
It's no secret that your hormone levels can change during menopause, but these Vitabiotics supplements can help adjust the balance. They contain vitamin B6, which is known for regulating hormonal activity. They'll also aid with bone and joint health, and contribute to normal heart function and collagen formation.
Pros: Free from artificial colours and preservatives
Cons: Only to be taken on a full stomach
Review: "I've been taking these for a few months now and I really think they've helped. I seem to have improved emotional balance and just feel much more myself in general after several years of ups and downs. I'm also trying to eat more healthy foods in general so would recommend taking these alongside a healthy meal regime to see if they also help you."
Health & Her Menopause Multi-Nutrient Support
Best for overall wellbeing
Naturally formulated with a blend of vitamins, minerals and active botanicals, including natural phytoestrogen and Red Clover, the Health & Her supplements are designed to boost your wellbeing. It offers support for your mind and body during menopause. Some of the areas targeted include hormone balancing and psychological and cognitive function.
Pros: Comes with a free digital app to download with evidence-based exercises and tools to relieve symptoms
Cons: Some reviews have mentioned the capsules are quite large
Review: "Since the start of the menopause I had the usual symptoms- hot flushes, lethargy, aches and pains, brain fog etc and started HRT. I have always been an anxious person but menopause took this to another level! HRT didn’t alleviate this despite helping my other symptoms hugely. Worrying about things I would never have before and finding work and life in general super hard, stressful and emotional. I found these tablets in desperation and can honestly say after a month of taking them feel a new woman! I can now take life in my stride with renewed energy, a clear mind and zero anxiety. I feel like I have found myself again and am the person I was always meant to be and truly hope by continuing to take these little magic pills this continues to be the case! They are easy to take and thankfully no side effects which I have to say I was slightly worried about the Ashwaganda as I have taken this alone in the past and although it worked I suffered terrible upset stomach. So far so good. I can’t recommend these more highly and although pricey they are gold dust to me!"
Mulier High Strength Menopause Formula
Best supplement for those with allergies and intolerances
Are you looking for menopause relief that avoids synthetic estrogen and isoflavones? This formula balances your hormones naturally, using all-natural ingredients without additives. Containing ingredients such as Vitamins B6, B12, K2 and D, ashwagandha and magnesium, it offers effective relief from hot flushes, fatigue and brain fog.
Pros: 100 per cent allergen and GMO-free
Cons: Some customers said it took a couple of months to see results
Review: "These are just fab! I've tried everything to try and combat night sweats and raging mood swings to no avail so I thought I'd give these a go nothing to lose right! Well I have to say wow 😁 and Ty to the manufacturer I've been on them for two months my moods have improved no night sweats and sleep pattern is back to normal so all in one happy customer def recommend 😁"
Holland & Barrett MenoCool Black Cohosh 60 Tablets
Best traditional-based remedy
If you're struggling with hot flushes and night sweats, these supplements may be the ones for you. They include Black Cohosh, which is a traditional herbal medicine that has been used for centuries to help with the symptoms of menopause and menstrual irregularities.
Pros: Aids to combat restlessness and irritability too
Cons: Not suitable for those who have ever had an oestrogen-dependent tumour, liver or kidney problems.
Review: "I had tried everything else, getting 6 or 7 hot flushes a night. So very little sleep over the last 12 months, also having them during the day as well so really fed up and tired. Have been taking these for 9 days flushes almost gone , maybe getting 1 a day. So far no nasty side effects. Would recommend these, have made such a difference to my life, sleeping so better which in turn has made a huge difference to my life as being able to get through the day without being exhausted."
Best menopause supplement including St John's Wort
This supplement also contains Black Cohosh, but with the addition of St John's Wort too. Both of these are flowering plants, with one used to support mental well-being, including low mood and mild anxiety. While the other provides direct relief to menopausal symptoms, like hot flushes and night sweats.
Pros: Traditional herbal medicinal product
Cons: Not suitable for those suffering from depression
Review: "Really seems to be helping my hot flushes. I have tried other black cohosh tablets and sage tablets which didn’t seem to work at all, but a week into taking these tablets I've have had no hot flushes in the last three days. I was having 4 or 5 a day before this. I just hope these tablets continue to work as I feel so much better!"
Menopause Tablets for Women
Best vegan supplement
This totally organic menopause supplement is formulated based on 5000-year-old ancient Indian philosophy and wisdom. It mixes ashwagandha, pomegranate, liquorice, Tribulus Terrestris and boerhavia diffusa to help you cope with all the changes caused by perimenopause, menopause and postmenopause.
Pros: 100 per cent organic
Cons: A small number of customers have experienced stomach cramps after taking these supplements
Review: "I have tried other menopause supplements but have never found that they worked, but MenoHarmony has been different. After only a few days I noticed a difference. After taking for a couple of weeks I notice that I have far fewer menopause flushes and that my mood is much calmer, with less hormonal outbursts. I take one capsule in the morning and one in the evening, they are easy to swallow and have no aftertaste. The box arrives with a tamper proof seal which is reassuring and the bottle has a plastic seal round the top. Overall i think this is an excellent product and I would highly recommend using it to reduce some of the unpleasant symptoms of menopause."
Best for use before and after menopause
You can begin taking these supplements in your late thirties and continue to do so past menopause. The Estroplus supplements aid your body in getting used to all the hormonal changes it goes through.
Pros: Suitable for diabetics
Cons: Not suitable for those with a soya allergy
Review: "I am 51 and very much post menopausal and HRT has stopped now. I have CFS alongside other medical illnesses and this product has helped be feel much more spritely. Skin and hair is better also. ⭐⭐⭐⭐⭐"
Tesco Multiplus Menopause Support
Best value menopause supplement
At just £3, these supplements are great for both your menopause symptoms and your purse. They contain 23 nutrients to support your well-being. The magnesium inside them will help to stop you from feeling so tired, while the zinc improves the appearance of your hair, skin and nails.
Pros: Maintains hormone balance
Cons: Some customers have difficulty swallowing them due to their size
Review: "I've been using these for a week so far and already I'm feeling the benefits. My hair is feeling less dry, my skin is looking better, my hot flushes aren't as frequent and my anxiety levels are reducing. I can feel my energy returning too. My only complaint and it's a small one is the tablets are too big and would be easier to swallow if smaller. But it won't stop me using them."
Best supplements for menopause FAQs
What is the best treatment for menopause naturally?
Women are commonly given HRT (Hormone Replacement Therapy) by their GPs, which replaces the hormones that are at low levels. However, Healthline suggests there are some non-hormonal treatments you can try to ease your symptoms naturally.
Eat food rich in calcium and Vitamin D
Calcium and Vitamin D are linked to good bone health, so it's important you get enough of those nutrients in your diet while you're menopausal.
Oily fish and eggs are rich in Vitamin D, while dairy products, such as milk and cheese, are what you need to add more calcium into your diet.
Eat lots of fruit and vegetables
Parents drum into their kids how important it is to eat their five-a-day, so it's time to take your own advice during menopause.
A diet rich in fruit and vegetables keeps bones healthy and can help to lower the risk of heart disease, which tends to be higher in women when their post-menopausal.
Avoid trigger foods
We all love those naughty but nice foods, but how often do you get the sweats after you've eaten a curry or feel sluggish after scoffing some chocolate? These are just a couple of examples of foods that can make some symptoms of menopause worse.
If you feel that particular foods, such as spicy or sugary treats, and drinks, like alcohol or caffeine, are making you have more hot flushes and affecting your mood, it might be best to avoid them.
It's not all about food though, introducing more exercise into your routine may help too. There are lots of benefits to exercising including improving your energy and metabolism, healthier joints and bones, decreasing your stress levels and ensuring you have a better night's sleep.
If you're suffering from stiffness, stretch and strength-based exercises, like Yoga and Pilates are great to try.