Your Ultimate Guide to Menopause Supplements

Menopause is a natural transition, but it can bring changes that feel unpredictable. Shifts in hormone levels can impact bone density, heart health, mood, energy, and sleep – sometimes leaving diet and lifestyle habits that once worked feeling less effective. That’s where the right supplements can make a difference. I’ve created your ultimate guide to menopause supplements to help you find options that support your body’s changing needs. The right supplements can help you maintain strength, ease symptoms like hot flushes and mood swings, and support your overall wellbeing.

Of course, supplements aren’t a magic fix. We’ll explore how carefully chosen options can fit alongside a balanced diet, regular exercise, and a little self-care to help you feel your best through the menopause and beyond.

Your Ultimate Guide to Menopause Supplements: Vitamins and Minerals

Getting the right balance of some vitamins and minerals can become even more important before, during and after the menopause. Therefore choosing the right supplements can help fill in the gaps and give your body the extra support it needs through this transition.

Calcium and Vitamin D

As oestrogen levels fall, the risk of osteoporosis rises. Calcium is essential for maintaining strong bones, and vitamin D helps your body absorb calcium effectively. In the UK, it’s recommended to take a vitamin D supplement of 10 micrograms daily between October and March [1], but year-round supplementation can be helpful, especially if you spend limited time in sunlight [2].

Vitamin K

Vitamin K works alongside calcium and vitamin D to support bone health. While calcium builds bone strength and vitamin D helps with calcium absorption, vitamin K helps direct calcium to the bones where it’s needed. Helping to protect bone health during and after menopause, when bone loss can speed up [3].

Vitamin B Complex

The B vitamins are important for energy production and can help support mood and cognitive function, both of which can be affected during menopause. A good quality multivitamin or B-complex supplement may help ease symptoms like low mood and fatigue [4].

Vitamin E

Vitamin E has been studied for its potential to ease symptoms like hot flushes, support blood vessel health, improve cholesterol levels, and help with vaginal changes after menopause. While hormone therapy tends to be more effective for managing symptoms, vitamin E may offer an option for people who can’t or prefer not to use oestrogen, such as those with a history of breast cancer [5].

Magnesium

Magnesium supports sleep, mood, bone health, and muscle function, all of which can be affected by hormonal changes during menopause [6]. It plays a role in regulating cortisol and melatonin, helping to reduce stress and improve sleep quality [7]. Research also suggests magnesium may help maintain bone density and reduce the risk of osteoporosis when taken alongside calcium and vitamin D [6].

Your Ultimate Guide to Menopause Supplements: Herbal Remedies

There’s plenty of evidence to support the benefits of supplementing vitamins and minerals, and a healthy diet should always come first. But wellness looks different for everyone, and many people explore herbal remedies to help manage menopause symptoms like hot flushes, low mood, and sleep disturbances.

Here, we look at some of the most popular herbal options (and what the research says about them) so you can decide what might work best for you.

Black Cohosh

Black cohosh is a flowering perennial plant that has been traditionally used to help with hot flushes, night sweats, and joint aches [8]. While research results are mixed, some people report that it helps ease vasomotor symptoms such as hot flushes.

Note: If you have a history of liver disease, it’s best to speak with your doctor before using black cohosh [9].

Sage Leaf

Sage is a herb from the mint family, valued for its high levels of antioxidants and anti-inflammatory properties. It’s extracts, rather than teas or oils, have been studied for their potential to reduce the severity of hot flushes though more research is still needed before we can confidently state its benefit [10].

Red Clover

Red clover is a member of the legume family and is naturally rich in isoflavones, plant compounds that mimic oestrogen in the body. It may help ease symptoms like hot flushes that are linked to reduced oestrogen levels [9,10] and can even help manage cholesterol levels [13].
Note: Best avoided if you have a history of hormone-sensitive cancers, such as breast cancer.

Evening Primrose Oil

Evening primrose oil is extracted from the seeds of the evening primrose plant and is often used to manage hot flushes, night sweats, mood swings, and vaginal dryness. Some studies suggest it may also support psychological wellbeing, including anxiety, though the strongest evidence is in reducing the severity of hot flushes [14,15].
Note: You should avoid evening primrose oil if you have a bleeding disorder, are taking medication for HIV and  it can interact with certain medications, so check with your doctor before starting [16].

St John’sWort

St John’s Wort is a yellow-flowered plant used in herbal tablets, teas, tinctures, and creams. Some evidence suggests it may help with hot flushes [17] and mild low mood during menopause [18].

Note: St John’s Wort can interfere with medications like tamoxifen, blood thinners, and anti-seizure medications [17]. Speak to your doctor before using it, especially if you are managing other health conditions.

Additional Menopause Supplements to Consider

Not all menopause support comes from vitamins, minerals or herbal remedies. Some people also find that adding other supplements such as omega-3 or probiotics, can play a role in supporting their overall wellbeing during this time.

Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats found in foods like oily fish, flaxseeds, and walnuts. They are well known for supporting heart health and have anti-inflammatory properties [19]. Research suggests that omega-3s may help ease night sweats and possibly reduce the risk of depression after menopause [19,20].

Probiotics

Probiotics are beneficial bacteria that can support a healthy gut microbiome. A balanced gut can play a role in hormone regulation, immune health, and mood stability, all of which are important during menopause. Research suggests that during and after menopause, gut bacteria become less diverse, which can impact overall health [21]. Probiotic supplements may help maintain overall wellbeing and ease some menopause-related symptoms indirectly.

Collagen

Collagen helps keep skin firm and joints supported, but levels naturally decline with age and more rapidly after menopause. Some research suggests collagen supplements may help reduce signs of ageing and support bone and joint health [22,23]. However, evidence is still emerging, and products can be expensive. If you’re considering a supplement, it’s worth weighing up the potential benefits against the cost, and choosing a high-quality option from a trusted source.help you meet your protein needs and support your overall health and wellbeing during menopause [3].

How to Choose the Right Menopause Supplements for You

As this guide to menopause supplements has shown, it’s not about taking everything, it’s about taking what’s right for you. With so many options available, it’s easy to feel overwhelmed about where to start. Carefully chosen supplements can offer extra support, but it’s important to focus on what your body really needs.

Here are a few things to keep in mind:

Get the foundations right first

Supplements work best when they’re supporting a solid foundation of good nutrition, regular movement, stress management, and sound sleep. Before adding anything new, it’s worth checking in on the basics.

Start with your symptoms

Are you looking for support with bone health, energy, mood, or managing hot flushes? Choosing supplements based on your most noticeable symptoms can help you find the right fit and feel more confident about your choices.

Focus on quality

Look for high-quality supplements from trusted sources. Stick to well-known retailers like pharmacies, supermarkets, or recognised online brands. Avoid buying from unregulated websites or unfamiliar sellers on social media, where safety and ingredient standards may not be reliable.

Stick to recommended doses

Taking too much of certain vitamins or minerals can be harmful especially if you’re taking multiple supplements or have a health condition, being careful not to double up on nutrients. Always follow the recommended dose on the label unless advised otherwise by a healthcare professional.

Be cautious with herbal supplements

Natural doesn’t always mean safe. Some herbal products can interact with medications or medical conditions, and their effects aren’t always well studied. Speak with a healthcare professional before starting something new, especially if you’re already taking other medication.

Personalisation matters

Every experience of menopause is different and what works for someone else might not be right for you. Your needs, preferences, and budget all play a role in shaping the right approach. Some supplements can be costly, so it’s worth focusing on the ones most relevant to your symptoms and giving them a fair trial before deciding if they’re worth continuing.

Finding the Right Menopause Supplements and Support

While supplements can help ease symptoms like hot flushes, night sweats, or low mood, they work best when they’re supporting strong foundations, like a balanced diet, regular movement, and good sleep.

I work with people going through menopause to get those foundations in place first, helping you understand your symptoms, identify any gaps in your diet or lifestyle, and explore whether supplements could offer the extra support you need.

Book a free discovery call to start building your personalised plan.

References

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