The best menopause supplements to buy in 2022 (2023)

Menopause supplements can be a great addition to your daily routine, and are known to bring relief from some of the symptoms associated with that difficult time period following the end of a woman’s menstrual cycle.

Menopause is a natural part of ageing and occurs after a woman has gone 12 consecutive months without a menstrual period, marking the end of her reproductive years. Most women experience menopause after the age of 40, but in some cases it happens earlier (perimenopause). During menopause, women’s estrogen and progesterone levels change, leading to symptoms such as hot flushes, sleep disturbances and vaginal dryness. Pre-menopausal symptoms can include irregular or skipped periods, periods that are heavier or lighter than usual, hot flushes and urinary urgency.

While menopause is unavoidable, there are many treatments that can help with the transition. In addition to menopause supplements, another common way in which women seek support during menopause is by undergoing hormone replacement therapy (HRT). This treatment is known to replace hormones and improve common menopausal symptoms. While symptoms pass after a few years, this type of therapy can offer great relief.

A lot of women, however, choose not to go the HRT route and decide to use menopause supplements instead, and there are those who opt to use a combination of the two. A lot of supplements can help with specific symptoms and are created with formulas to support energy levels, mood swings, vaginal dryness, sex drive, skin conditions, hot flushes and post-menopause stages. Whichever road you take, make sure you liaise with your medical professional first to find the best course of treatment for you.

Browse our list below to find the best menopause supplement to suit your needs.

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Best menopause supplements: At a glance

  • Best overall menopause supplement: JSHealth Menopause+ Formula | Buy now
  • Best menopause supplement for fatigue: Wellwoman 50+ | Buy now
  • Best menopause supplement for hot flushes: A Vogel Menoforce Sage | Buy now
  • Best-value menopause supplement: Vitabiotics Menopace Original | Buy now
  • Best menopause supplement for mood swings: Solgar MenoPrime | Buy now
  • Best menopause supplement for skin and nails: Seven Seas Perfect7 Woman 50+ | Buy now

How to choose the best menopause supplements

Menopause symptoms can cause an imbalance in hormones and, for many, this means a vitamin or mineral deficiency. With the use of supplements, many women notice a difference in these bodily changes and an improvement in quality of life.

What types of vitamins help support menopausal symptoms?

There are many vitamins that may help relieve symptoms that can affect you on a daily basis. Some supplements include vitamins such as B6 and B12, which can help with cognitive functions and even lower the risk of dementia. Supplements that include vitamin D have been shown to relieve vaginal dryness, and vitamins D and E can also improve and decrease hot flushes and mood swings.

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Some menopause supplements include natural, plant-based ingredients. One common ingredient found in these supplements is soybean, which some professionals say may help reduce hot flushes as well as keeping hormones balanced and supporting cognitive functions. Another ingredient is magnesium, which aids the transition into menopause. It’s known to help improve sleep disturbance and also plays a role in reducing fatigue.

Should I take menopause supplements daily?

Most supplements on the list below are intended for daily use, and several women see improvement after a few weeks. However, it’s important to speak with a medical professional before taking any supplement, especially if you’re already taking medication. Before commencing any supplement, always read the included leaflets and follow the instructions carefully.

What herbal minerals are available?

Several herbal-based supplements have been found to be beneficial for energy levels, mood swings and night sweats. One of the most popular ingredients in menopause supplements is sage leaf. This is a traditional component that’s known to alleviate hot flushes and excessive sweating. Other common herbal formulas include the following ingredients:

  • Chasteberry
  • Saffron
  • Black cohosh
  • Wild yam
  • Siberian rhubarb
  • Maca root

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1. JSHealth Menopause+ Formula: The best overall menopause supplement

Price: £38 (60 tablets) | Buy now from JSHealth Vitamins

If you’re suffering from multiple menopausal symptoms, such as night sweats, tension, low energy levels and general wellbeing, this supplement was praised by several women for reducing many of these problems, and quickly. The formula is created with vitamin B6, a Chaste tree herbal addition and sage to maintain an overall, well-balanced, better you.

Women felt that their hot flushes were reduced and their energy levels were increased, leaving them feeling much better on a daily basis. Although slightly more expensive than most of the others on our list, the JSHealth Vitamins formula is created with natural products and is suitable for people with a variety of dietary requirements.

Key specs – Type: Tablet; Dosage: Two tablets per day; Dietary: Suitable for vegetarians and vegans; dairy-free; gluten-free; nut-free; sugar-free

Buy now from JSHealth Vitamins

2. Wellwoman 50+: The best menopause supplement for fatigue

Price: £11 (30 tablets) | Buy now from Boots

Designed for women over 50, this menopause supplement was formulated to help women going through the menopause, dealing specifically with fatigue. Plenty of women felt their energy levels increase after using this supplement and it seemed to perk them up from their previously low moods.

Some users also noticed a difference in their hair and nail growth, noting that their nails were growing longer than ever and that this supplement helped eliminate the hair loss they had previously suffered. This supplement is also known to help improve focus levels – particularly useful during the colder, darker winter months.

Key specs – Type: Tablet; Dosage: One tablet per day with a main meal; Dietary: Suitable for vegetarians

Buy now from Boots

3. A Vogel Menoforce Sage: The best menopause supplement for hot flushes

Price: £15 (30 tablets) |

If you’re suffering from hot flushes, A Vogel Menoforce Sage is a traditional herbal supplement that’s recommended by many women over 50 years old. Hot flushes and night sweats can become a real problem in one’s daily life and this product can help create a much-needed change in the body to alleviate some of these common menopausal symptoms.

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This supplement not only supports and reduces the recurring change in a woman’s body temperature that causes hot flushes, but also helps with mood swings and aids general wellbeing. Some women who were unable to have HRT also noted that this supplement helped them sleep better at night.

Key specs – Type: Tablet; Dosage: One tablet per day; Dietary: Suitable for vegans

4. Vitabiotics Menopace Original: The best-value menopause supplement

Price: £4.49 (30 tablets) | Buy now from Superdrug

Many customers favoured this menopause supplement for its excellent value and felt that it helped them during their pre- and post-menopause stages. After a few weeks of taking the Vitabiotics Menopace Originals, some customers noticed a real difference in their mood and had fewer hot flushes.

This supplement includes 22 nutrients, including vitamin B6 and vitamin D, and is a great support to women with other symptoms such as fatigue and night sweats. If you’re buying this product from Superdrug, there’s frequently an offer available on Vitabiotics supplements.

Key specs – Type: Tablet; Dosage: One tablet per day; Dietary: Not stated

Buy now from Superdrug

5. Solgar MenoPrime: The best menopause supplement for mood swings

Price: £16 (30 tablets) | Buy now from Cult Beauty

Menopause causes each woman’s body to behave differently, with a wide variety of symptoms affecting different women. MenoPrime is a botanical formula created with saffron and Siberian rhubarb that supports women during menopause going through various symptoms. The natural elements in MenoPrime have been clinically tested, with research showing that they can improve mood, bringing a calmer and more relaxed state of mind.

With many women looking for solace from mood swings, night sweats, hot flushes and vaginal dryness, Solgar’s MenoPrime has a reputation for helping reduce these symptoms, and some customers have noticed the difference in their body after just a few days of taking them. Many happy customers commented on improvement in mood and sleep, too.

Key specs – Type: Tablet; Dosage: One tablet per day; Dietary: Suitable for vegans; gluten-free; sugar-free; dairy-free

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Buy now from Cult Beauty

6. Seven Seas Perfect7 Woman 50+: The best menopause supplement for skin and nails

Price: £10 (30 capsules/Duo pack) | Buy now from Amazon

The best menopause supplements to buy in 2022 (6)

Some women notice that menopause has a negative impact on their skin, hair, and nails. The Seven Seas Perfect7 supplement has been praised by many for improving nail strength and complexion. As well as seeing increased energy levels, women reported a nail growth spurt after just a month of using the Perfect7 50+ vitamins.

The collagen formation in this vitamin prevents nails and hair from snapping easily and ensures they are stronger and longer. Other minerals in this supplement include iron, vitamin B6, vitamin C and zinc. These contribute to eliminating fatigue and improving bone strength, vision and heart function. The capsules are larger than some of the vitamins on this list, but can easily be swallowed with a glass of cold water.

Key specs – Type: Tablet; Dosage: One purple blister capsule and one silver blister capsule to be taken daily; Dietary: Contains fish and soy


Is it worth taking menopause supplements? ›

Medication is more effective than supplements – current medical opinion considers dietary supplements to be less effective at treating menopausal symptoms, especially those that occur due to hormonal imbalance. However, popular opinion is generally quite positive, and the results vary greatly between users.

What is the new drug for menopause? ›

The therapy, Bijuva, is an oral softgel capsule containing a combination of artificial hormones chemically identical to human female sex hormones, estradiol and progesterone.

How do I get rid of menopause belly? ›

Trimming the fat
  1. Eat a healthy diet. Focus on plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products. ...
  2. Replace sugary beverages. ...
  3. Keep portion sizes in check. ...
  4. Include physical activity in your daily routine.

What can I take instead of estrogen for menopause? ›

  • Antidepressants.
  • Gabapentin.
  • Oxybutynin.
  • Progesterone.
  • Plant-derived estrogens (phytoestrogens)
  • Herbal treatments.
  • Mind-body and other treatments.
19 Oct 2021

What is the best thing for menopause weight gain? ›

There's no magic formula for preventing — or reversing — menopause weight gain. Simply stick to weight-control basics: Move more. Physical activity, including aerobic exercise and strength training, can help you shed excess pounds and maintain a healthy weight.

Is black cohosh better than evening primrose? ›

Conclusion: Both herbs were effective in reduction of severity of hot flashes and improvement of the quality of life, but it seems that black cohosh is more effective than primrose oil because it was able to reduce the number of hot flashes too.

What is the safest treatment for menopause? ›

The FDA recommends that women take estrogen-only or estrogen plus progesterone menopausal hormone therapy at the lowest dose that works for the shortest time needed. Talk to your doctor to weigh the risk and benefits of menopausal hormone therapy based on your symptoms, age, and risk factors.

What happens if you don't take hormones during menopause? ›

These lower hormone levels cause a number of health issues throughout your body: Brain and nervous system – You experience a mix of physical and emotional symptoms like mood swings, memory loss, irritability, hot flashes, fatigue, night sweats, anxiety, and depression.

What can you buy to help with menopause? ›

Some products are sold in health shops for treating menopausal symptoms. These herbal remedies include evening primrose oil, black cohosh, angelica and ginseng. If you are thinking of trying herbal remedies, speak to your pharmacist or GP for advice.

How can I increase my estrogen naturally? ›

How can I increase my estrogen levels naturally?
  1. Soy products – Soy products are well known for their high concentrations of phytoestrogens. ...
  2. Legumes – Legumes are another source of phytoestrogens. ...
  3. Nuts and seeds – Nuts and seeds can also be a source of phytoestrogens.
17 Aug 2022

How do I get my waist back after menopause? ›

Start with a mix of moderate and vigorous exercise to burn off menopausal weight gain. Your routine should include aerobic exercises like swimming, walking, bicycling, and running, as well as resistance or strength training. “What you want to employ now is high-intensity interval training (HIIT),” Dr. Peeke says.

Will my menopause belly ever go away? ›

Menopause weight gain often appears without any apparent behavior change. But it doesn't go away on its own. Instead, like any other weight loss, losing menopause weight requires you to expend more calories than you take in.

Does menopause ever end? ›

How long does menopause last? Menopause is a point in time when you've gone 12 consecutive months without a menstrual cycle. The time before menopause can last eight to 10 years (perimenopause). The time after menopause (postmenopause) will last until the end of your life.

What are the signs of low estrogen? ›

Signs of low estrogen include:
  • Dry skin.
  • Tender breasts.
  • Weak or brittle bones.
  • Trouble concentrating.
  • Moodiness and irritability.
  • Vaginal dryness or atrophy.
  • Hot flashes and night sweats.
  • Irregular periods or no periods (amenorrhea).
8 Feb 2022

What vitamins can increase estrogen? ›

B vitamins

B vitamins play an important role in the creation and activation of estrogen in the body. Low levels of these vitamins can lead to reduced levels of estrogen.

Does vitamin D increase estrogen? ›

High blood levels of vitamin D linked to reduced estrogen – and potentially lower breast cancer risk. Can taking daily vitamin D supplements decrease sex-hormone levels and thereby potentially reduce the risk of breast cancer in older women?

Will taking estrogen reduce belly fat? ›

Because estrogen affects how your body distributes fat, low estrogen levels can contribute to gaining fat in your belly area. However, estrogen replacement therapy can help your body redistribute this fat to different areas on your body, rather than your abdominal area.

Why am I gaining weight so fast during menopause? ›

People often experience an increase in body fat during menopause. This is linked with reduced estrogen levels, lower-quality sleep, and reductions in metabolism and muscle mass. Researchers have linked low estrogen levels with an increase in body fat, particularly abdominal fat.

Why am I gaining weight so fast when I barely eat? ›

There are many reasons you can gain weight that have nothing to do with food. Sometimes weight gain is easy to figure out. If you've changed your eating habits, added more dessert or processed foods, or have been spending more time on the couch than usual, you can typically blame those reasons if you gain a few pounds.

Who should not take black cohosh? ›

The U.S. Pharmacopeia advises that individuals with liver disorders should also avoid black cohosh [30]. It adds that users who develop symptoms of liver trouble, such as abdominal pain, dark urine, or jaundice, while taking the supplement should discontinue use and contact their doctor.

What is the best herbal remedy for menopause? ›

Here are 10 herbs and supplements commonly used to manage menopause symptoms, plus the evidence behind them and relevant safety information.
  1. Black cohosh. ...
  2. Red clover. ...
  3. Dong quai. ...
  4. Evening primrose oil. ...
  5. Maca. ...
  6. Soy. ...
  7. Flax seeds. ...
  8. Ginseng.
30 Sept 2020

What is the best brand for evening primrose? ›

Biolife is a great choice of EPO which is rich in omega-6 fatty acids, gamma-linolenic acid (GLA) and linoleic acid. The formulation is also combined with Vitamin E which helps support a healthy immune system and help your cells regenerate.

How can I raise my estrogen levels quickly? ›

Top 7 foods and remedies to boost estrogen
  1. Soy and other legumes. Soybeans and soy products are a rich source of isoflavones, one of the most important groups of phytoestrogens. ...
  2. Flaxseeds. ...
  3. Dark chocolate. ...
  4. Garlic oil supplements. ...
  5. Red clover. ...
  6. Vitamin D. ...
  7. DHEA.
2 Nov 2022

What should you not do during menopause? ›

Here are a few culprits to watch out for:
  • Spicy foods: Not surprisingly, spicy foods can make hot flashes worse. ...
  • Alcohol: Having a glass of wine a few times a week probably won't affect your symptoms. ...
  • Fatty foods: Except for fatty fish and nuts, try to keep your intake of fat-laden foods to a minimum.
29 Mar 2019

Can a woman live without estrogen? ›

When your ovaries are removed (oophorectomy) during a hysterectomy, your estrogen levels drop. Estrogen therapy (ET) replaces some or all of the estrogen that your ovaries would be making until menopause. Without estrogen, you are at risk for weak bones later in life, which can lead to osteoporosis.

Is it better to go through menopause without HRT? ›

Stopping HRT

Most women stop taking it once their menopausal symptoms pass, which is usually after a few years. Women who take HRT for more than 1 year have a higher risk of breast cancer than women who never use HRT. The risk is linked to all types of HRT except vaginal oestrogen.

How do I know if I need estrogen or progesterone? ›

It depends on your situation. Not all women need, want or are candidates for estrogen therapy. Estrogen can reduce menopausal symptoms like hot flashes, night sweats and vaginal dryness. If you have a uterus, you'll likely need to take progesterone along with the estrogen.

What vitamins do you lack during menopause? ›

Menopause can put a lot of demand on your body and this can often lead to vitamin and mineral deficiencies, as nutritional needs go sky high.
  • Calcium. Calcium is vital for our bones. ...
  • Magnesium. ...
  • Vitamin D. ...
  • Zinc. ...
  • B vitamins.
29 Jun 2020

Does Green Tea raise estrogen? ›

Although research on this subject is scarce, current evidence confirms green tea helps lower estrogen or contributes to improving hormonal balance. You see, green tea intake is associated with decreased estrone and estradiol levels. Both estrone and estradiol are forms of estrogen hormone.

Which foods produce the most estrogen? ›

When an individual is looking to help naturally boost their estrogen levels, estrogen boosting foods can make a big difference.
  • 10 Estrogen building foods:
  • Tofu. Tofu is produced from soy milk which is naturally high in phytoestrogens, specifically isoflavones. ...
  • Flax Seeds. ...
  • Sesame Seeds. ...
  • Soybeans. ...
  • Hummus. ...
  • Garlic. ...
  • Dried Fruit.

What happen when estrogen is low? ›

Low estrogen levels can interfere with sexual development and sexual functions. They can also increase your risk for obesity, osteoporosis, and cardiovascular disease.

What foods make menopause worse? ›

Foods That May Worsen Menopausal Symptoms
  • Processed Foods.
  • Spicy Foods.
  • Fast Food.
  • Alcohol.
  • Caffeine.
  • Fatty Meats.
18 Apr 2019

What removes belly fat fast? ›

Here's how to whittle down where it matters most.
  • Try curbing carbs instead of fats. ...
  • Think eating plan, not diet. ...
  • Keep moving. ...
  • Lift weights. ...
  • Become a label reader. ...
  • Move away from processed foods. ...
  • Focus on the way your clothes fit more than reading a scale. ...
  • Hang out with health-focused friends.

What are the 5 foods that burn belly fat? ›

7 Foods that Burn Belly Fat
  • Beans. “Becoming a bean lover can help you lose weight and whittle your middle,” registered dietitian Cynthia Sass told Today. ...
  • Swap your beef for salmon. ...
  • Yogurt. ...
  • Red bell peppers. ...
  • Broccoli. ...
  • Edamame. ...
  • Diluted vinegar.

How do I get rid of hormonal belly fat? ›

A combination of diet and exercise may help symptoms. A person can perform exercises that burn fat, such as running, walking, and other aerobic activity. Reducing the calories a person consumes can also help. A person can learn more about how to reduce belly fat here.

What are signs that menopause has ended? ›

I'm also asked, "What are the signs that the menopause is finally over?" Usually, it's just a case of you start to feel better. Your symptoms have eased off or stopped. You're more like you, or you feel better. You're sleeping better.

Why is my stomach so big during menopause? ›

This phenomenon, also known as menopause belly, is a result of shifting hormones, an activation of a “menopausal gene“, as well as changes in exercise and diet. A decline in estrogen causes fat cells in the abdominal area to store more fat. It may even reduce your body's ability to burn fat.

What menopause belly feels like? ›

Bloating is a common symptom of perimenopause and menopause. Your abdomen may shift and enlarge throughout the day, depending on what you've been eating. Water retention or gas retention can be the source of this type of bloating.

What is the last stage of menopause? ›

Postmenopause is the time after you've been without a menstrual period for 12 months. During this stage, menopausal symptoms, such as hot flashes, get milder or go away. People in postmenopause are at increased risk for osteoporosis and heart disease.

What is the average age for menopause to end? ›

Understanding the menopausal transition

The menopausal transition most often begins between ages 45 and 55. It usually lasts about seven years but can be as long as 14 years. The duration can depend on lifestyle factors such as smoking, age it begins, and race and ethnicity.

What are the 3 stages of menopause? ›

The process happens slowly over three stages:
  • Perimenopause. Your cycles will become irregular, but they haven't stopped. Most women hit this stage around age 47. ...
  • Menopause. This is when you'll have your final menstrual period. ...
  • Postmenopause. This begins when you hit the year mark from your final period.
1 Jul 2022

Which is better for menopause estrogen or progesterone? ›

It depends on your situation. Not all women need, want or are candidates for estrogen therapy. Estrogen can reduce menopausal symptoms like hot flashes, night sweats and vaginal dryness. If you have a uterus, you'll likely need to take progesterone along with the estrogen.

What is the best supplement to take over 50? ›

Dietary supplements for older adults
  • Calcium: Calcium works with vitamin D to keep bones strong at all ages. Bone loss can lead to fractures in both older women and men. ...
  • Vitamin D: ...
  • Vitamin B6: This vitamin is needed to form red blood cells. ...
  • Vitamin B12: This helps keep your red blood cells and nerves healthy.
3 Nov 2022

What is the best female hormone replacement? ›

Systemic estrogen therapy remains the most effective treatment for the relief of troublesome menopausal hot flashes and night sweats. Have other symptoms of menopause. Estrogen can ease vaginal symptoms of menopause, such as dryness, itching, burning and discomfort with intercourse.

What over the counter helps with menopause? ›

Your body's estrogen levels naturally decline during menopause. Phytoestrogens are found in many types of foods and herbs, and seem to have weak estrogen-like effects in your body. They can be eaten, or taken as a pill or supplement.
Black and green teas
  • Ginseng.
  • Red clover.
  • Sage.
  • Licorice.
2 Mar 2021

What happens if you don't take hormones after menopause? ›

These lower hormone levels cause a number of health issues throughout your body: Brain and nervous system – You experience a mix of physical and emotional symptoms like mood swings, memory loss, irritability, hot flashes, fatigue, night sweats, anxiety, and depression.

What are the symptoms of low estrogen? ›

Signs of low estrogen include:
  • Dry skin.
  • Tender breasts.
  • Weak or brittle bones.
  • Trouble concentrating.
  • Moodiness and irritability.
  • Vaginal dryness or atrophy.
  • Hot flashes and night sweats.
  • Irregular periods or no periods (amenorrhea).
8 Feb 2022

What happens if you take estrogen without progesterone? ›

Taking estrogen without progesterone increases your risk for cancer of the endometrium (the lining of the uterus). During your reproductive years, cells from your endometrium are shed during menstruation.

What vitamins should a 50+ woman take daily? ›

For healthy aging, Women over 50 need to make sure they consume adequate amounts of key vitamins, minerals, and other nutrients, including calcium, vitamin D, vitaminB12, Omega-3s, magnesium, and potassium.

What vitamins are good for menopause? ›

Menopause Supplements: 10 Best Vitamins to Manage Symptoms
  • Magnesium. For many women in our Menopause Solutions Facebook group, magnesium (particularly magnesium glycinate) has been a game changer. ...
  • Vitamin A. Your body can get vitamin A from two forms. ...
  • Vitamins B6 and B12. ...
  • Vitamin K. ...
  • Vitamin C. ...
  • Calcium. ...
  • Vitamin D. ...
  • Omega 3s.

What is the best natural menopause? ›

Natural Treatments for Menopause Symptoms
  • Black Cohosh.
  • Soy.
  • Flaxseed, ground or oil.
  • Vitamin E.
  • Yoga, Aerobic Exercise, Breathing Exercises.
  • Cold Drinks.
  • Warning.
  • Lifestyle Changes.
1 Jul 2022


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