Supplements for menopause – What works and what’s a waste of money?
Menopause can feel like a rollercoaster of symptoms—hot flushes, mood swings, brain fog, and sleep disturbances, to name a few. If you’ve been searching for relief, you’ve likely come across 'menopause-specific' supplements, promising to balance hormones, boost energy, and ease symptoms.
But do you really need menopause-branded supplements? Or is there a smarter, more affordable way to get the nutrients you need?
In this guide, we’ll explore:
✔️ The best supplements for menopause (backed by science)
✔️ Why you don’t need to pay extra for menopause-labelled products
✔️ How to get key nutrients from food first
✔️ How to find affordable, high-quality supplements with minimal fillers
Let’s break it down.
Understanding Menopause and Nutritional Needs
As oestrogen levels decline during menopause, several key areas of health are affected:
Bone health – The risk of osteoporosis increases as oestrogen drops.
Cognitive function – Some women experience brain fog and memory issues.
Heart health – Oestrogen has protective effects on the cardiovascular system.
Sleep and mood – Many struggle with anxiety, low mood, and insomnia.
To support your body, focus on key nutrients like magnesium, omega-3, vitamin D, calcium, and phytoestrogens—all of which you can get from food first before turning to supplements.
The ‘Menopause’ Supplement Industry – Do You Really Need Special Formulas?
Many companies slap the word “menopause” on a supplement bottle, charge a premium price, and market it as essential. But if you check the ingredients, these products often contain:
🔸 Nutrients you can buy individually for a fraction of the price
🔸 Ingredients in amounts that may not be significant enough to make a difference
🔸 Herbal blends that may help, but require more research to confirm their effectiveness
Instead of buying menopause-specific supplements, look for single-ingredient, high-quality versions of the nutrients you actually need.
A ‘Food First’ Approach – Nutrients You Can Get from Your Diet
Before reaching for supplements, focus on nutrient-dense foods:
✅ Magnesium – Found in leafy greens, nuts, seeds, and dark chocolate (great for sleep and stress relief)
✅ Omega-3 – Best from oily fish (salmon, mackerel, sardines) or flaxseeds and walnuts
✅ Vitamin D – Sunlight is best, but supplements are necessary in winter
✅ Phytoestrogens – Found in soy, flaxseeds, and legumes to support hormonal balance
If you struggle to get enough from food, that’s when supplements come in.
Herbal Supplements for Menopause – What the Science Says
Some herbal remedies have been studied for menopause symptom relief, with varying levels of scientific support. Here’s what we know:
🌿 Evening Primrose Oil – A Possible Aid for Hot Flashes?
Evening primrose oil is often recommended for menopause symptoms, particularly hot flashes and night sweats. Some women report improvements, but research is mixed.
A 2013 study found that evening primrose oil may reduce the severity of hot flashes, but did not significantly reduce their frequency. More research is needed before it can be recommended as a proven treatment.
🌿 Black Cohosh – One of the More Effective Herbal Remedies
Black cohosh is one of the most well-studied herbal supplements for menopause. Research suggests it may help with:
✔️ Reducing hot flashes
✔️ Supporting mood stability
A review of clinical trials found that black cohosh is both safe and effective for menopause symptoms, particularly for hot flashes and mood disorders.
🌿 Phytoestrogens (Soy & Red Clover) – Minimal Effect on Symptoms, But Good for Heart Health
Phytoestrogens are plant compounds that mimic oestrogen. Foods rich in phytoestrogens include soy, flaxseeds, and red clover.
The same study found that soy and red clover have little impact on menopause symptoms. However, they can support heart health by improving cholesterol levels and may reduce the risk of heart disease.
🌿 St. John’s Wort – Potential Support for Mood
St. John’s Wort is best known for its effects on mild to moderate depression. Research suggests it may also help with menopausal mood swings.
According to the reviewed study, St. John’s Wort has been shown to improve mood-related symptoms in menopausal women.
🌿 Other Botanicals – Limited Evidence
Many other herbal supplements are marketed for menopause, including:
Maca root
Dong quai
Ginseng
However, there isn’t enough strong evidence to support their effectiveness for menopause symptoms.
How to Choose High-Quality Supplements Without Overpaying
When buying supplements, look for:
✔️ Minimal ingredients – Avoid unnecessary fillers and additives
✔️ Bioavailable forms – Choose magnesium glycinate over magnesium oxide, for example
✔️ Third-party testing – Ensures purity and potency
Final Thoughts – Supplements Are Tools, Not Magic Pills
Supplements can support menopause symptoms, but they’re not a magic fix. Prioritise a food-first approach, choose affordable, high-quality products, and listen to what works for your body.
🌟 Join my online workshop – Empowered Menopause
If you’re feeling overwhelmed by menopause and want practical, science-backed strategies to manage symptoms naturally, join my online menopause workshop! We’ll cover nutrition, lifestyle changes, stress management, and supplements—all designed to help you feel your best.
✅ Understand your body’s needs during menopause
✅ Learn how to manage symptoms naturally with food, movement, and holistic remedies
✅ Get expert insights on supplements—what’s worth it and what’s not
✅ Connect with like-minded women on the same journey
📅 Upcoming session: 3rd March 2025, 6pm
🔗 Reserve your spot here: Empowered Menopause: Thriving not just surviving
