The Best Supplements To Support You During Menopause
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We’ve spent years taking and researching clean supplements — these are our favorites made to support you during the changes of menopause.
No matter how much preparation you do to age gracefully, menopause can present big hurdles in a woman’s life. This natural – yet intimidating – transition is caused by fluctuations and the eventual decline of estrogen and progesterone. The reduction of these hormones leads to a host of unpleasant and disruptive physical and mental symptoms.
While women aren’t technically in menopause until they experience an absence of a period for twelve consecutive months, the phase leading up to this monumental event – known as perimenopause – generally starts in a woman’s mid-to-late 40s can last for years, even up to a decade or longer. Symptoms can include brain fog, fatigue, hair loss, mood swings, bladder issues, and weight gain. Many women also experience vaginal dryness, insomnia, bloating, weight gain, and, of course, the infamous night sweats and hot flashes.
Just like with periods, perimenopause and menopause affect each woman differently. If you happen to be someone who experiences a gentle perimenopause phase with very few symptoms and breezes through to menopause – kudos! You are one of the lucky ones! Most of us, however, will face menopausal symptoms of varying degrees over the years, sometimes even all at once. While there is no way to avoid this critical change, menopause supplements can offer many women a natural way to support their health.
What should you look for in a menopause supplement?
When looking for a good supplement to support your needs, pay close attention to the ingredients, noting which may best address your unique symptoms. We’ve outlined the most helpful ingredients commonly found in menopause supplements below so take a look and see what resonates. Some offer more holistic relief while others target specific problems.
It’s important to note that hormone-modulating supplements need regular and long-term use to be most effective, so we encourage you to be patient and give them time to work. Look for an option that you think you can easily integrate into your everyday life. The plus side? Many of these supplements have complementary benefits like improved gut health and overall mood stability, too.
In addition to natural supplementation, hormone replacement therapies (HRT) can modulate, minimize, or relieve many of the unpleasant symptoms associated with menopause. We’ve included HRT options here as well.
Functional ingredients to help with menopause
Below are some of the most common and helpful ingredients found in menopause supplements. See which symptoms each supplement is associated with to help you choose the best fit for you.
- Black cohosh: Phytochemicals contained in the root black cohosh is made from are well documented, moderate the decline in hormone production, and offer relief from vasomotor symptoms of menopause, such as night sweats and hot flashes.
- Flower pollen: One study found that 65% of women who took a pollen supplement experienced fewer hot flashes, better sleep, reduced irritability, less joint pain, and improved mood and energy after three months of use. The pollen studied is extracted from certain plants and purified and extracted cytoplasmically, so it’s allergen-free and more bioavailable. It needs to be taken for at least three months for best results.
- Dehydroepiandrosterone (DHEA): DHEA is a hormone produced by the adrenal glands to create male and female sex hormones. The body’s production of DHEA peaks around age 25 and decreases from there. DHEA supplementation has been shown to relieve hot flashes and night sweats and prevent bone loss. In addition, it can aid in increasing muscle mass and overall protection of the immune system.
- Berberine: Berberine may support healthy blood glucose regulation and insulin sensitivity and reduce the body’s inflammatory response level, both of which help with hormone management.
- Myo-inositol and D-chiro-inositol: Myo-inositol helps to balance insulin and the follicle-stimulating hormone (FSH) that nourishes sex hormone production. D-chiro-inositol also helps balance hormones, blood sugar levels, and blood pressure.
- Chaste tree and berries: The Chaste tree and its berries have been used throughout history to balance hormones and are known to stimulate the ovaries. Chaste tree berries may help with progesterone production.
- Pycnogenol®: Pycnolgenol is a standardized pine bark extract that is well recognized for its beneficial properties in supporting relief of a wide range of menopausal issues. One study showed that after eight weeks of use, women experienced a reduction in hot flashes, night sweats, mood swings, irregular periods, loss of libido, and vaginal dryness.
- Maca Root: Maca root is an adaptogenic herb cultivated in the central Peruvian Andes at high altitudes and is known to be helpful in increasing libido, balancing hormones, and providing energy.
- Probiotics: Probiotic supplementation optimizes the gut microbiome and aids in the metabolism of estrogen, progesterone, and testosterone. A healthy gut in postmenopausal stages also facilitates better intestinal calcium absorption to stave off osteoporosis.
- Diindolylmethane (DIM): DIM is said to stimulate the production of a beneficial form of estrogen known as 2-hydroxyestrone. It may also help reduce the effects of a more potent form of estrogen, which has been linked to adverse effects of weight gain and increased risk of breast and uterine cancer.
- Calcium, magnesium, and vitamin D: Pre- and post-menopausal women can benefit from taking a supplement containing these ingredients because their bodies become less efficient at absorbing them from food. Magnesium also helps with the processing and absorption of calcium and can aid in sleep and stress relief. Vitamin D fortifies the immune system and regulates mood. It has also been shown in studies to alleviate urinary tract issues in menopausal women.
Our criteria:
We’ve personally taken, researched, and corresponded with clean supplement brands for years. The supplements on this list were selected because they’ve proven helpful to those with menopause and are free of any harmful chemicals or fillers, with thoughtfully sourced ingredients by trusted brands. We regularly update this list with new options that meet the below criteria.
- CLEAN INGREDIENTS | The supplements on this list use natural or organic ingredients that have been third-party tested for quality and efficacy.
- SUSTAINABLE | These brands were selected based on their sustainability initiatives, like thoughtfully sourced ingredients, sustainable packaging, and give-back programs.
- TRUSTED BRANDS | The brands are all backed by experts in medicine and science to ensure they’re safe and actually work while minimizing side effects.
If you’re embarking on a new supplement routine, take a look at our favorite women’s multivitamins and the best fiber supplements for women.
**This review is not health advice. Please talk to your OBGYN or healthcare provider before adding any supplements to your diet.
1. Bonafide
Best For | Hot flashes
Functional Ingredients | Purified Cytoplasmic Blend (proprietary Swedish Flower pollen extract (Sérélys) in the form of Pollen + Pistil Extract PI-82 and Pollen Extract GC-FEM
Prices Starting At | $58/ 30-day supply
Bonafide’s Relizen contains a plant-based formula featuring purified pollen from a proprietary blend of four Swedish-sourced botanicals. Relizen’s primary goal is to provide hormone-free relief to women experiencing hot flashes and night sweats due to menopausal transition. Relizen does so by stimulating the body’s natural ability to regulate temperature without side effects. Relizen reduced hot flash frequency after two months of daily use, and claims results continue to improve over time. Bonafide offers a recommended three-month plan since longer-term use provides the best results. Check your HSA/FSA policy, you might find that Relizen is eligible!
Customer Review | “I have been using Relizen for several years and am very satisfied with it. It has eliminated my hot flashes and night sweats. I have recommended it to many of my friends. – Mariann T (Read more reviews.)
2. Winona
Best For | Hormone replacement therapy (HRT)
Functional Ingredients | Bioidentical estrogen and progesterone tablets and creams and DHEA capsules
Prices Starting At | $39/ 30-day supply
Winona is the only brand on our list that offers hormone replacement therapy, which is done under a physician’s guidance. You’ll start your Winona experience by filling out a comprehensive questionnaire regarding your symptoms and concerns and then consult with a board-certified doctor specializing in care for women experiencing symptoms due to the transition to menopause. Each prescription is custom and based on your doctor’s prescribed strength and dose recommendation. Winona has a compounding pharmacy to create its products and will ship the prescribed medications to your door at no additional cost — making it discreet and convenient. Winona doctors will stay available for support via secure patient portal messaging and will be able to adjust medications if and when needed.
Customer Review | “I’m 51, peri-menopausal, and was struggling with insomnia, fatigue & anxiety, and I’ve gained 2lbs a year for the past six years. Started Winona BHRT 8 weeks ago, I’m sleeping sooo good now, and I have more energy! So glad I’ve found Winona. – Eileen D. (Read more reviews.)
3. Perelel
Best For | Cycle support
Functional Ingredients | Myo-inositol, D-chiro-inositol, Alpha Lipoic Acid, Berberine, DIM
Prices Starting At | $62/ 30-day supply (15% discount with subscription)
Perelel Hormonal Balance Support may be best for women in the perimenopausal phase looking for support in regulating their cycles or with glucose metabolism challenges. OB/GYNs formulated this daily supplement to help maintain hormonal balance and mood, regulate menstrual cycles, and promote ovulation and ovarian function. This supplement is clinically backed with an optimal ratio of inositol and should be used regularly for six to eight weeks in order to feel the full effects and benefits.
Customer Review | “Within a month of starting this, I noticed less bloating and more energy.” – Jennifer K (Read more reviews.)
4. Thorne
Best For | Comprehensive support
Functional Ingredients | Wild yam, black cohosh, chaste tree, pycnogenol, nicotinamide riboside, calcium, magnesium, B vitamins, resveratrol
Prices Starting At | $109 bundle/ 30-day supply (20% off with subscription)
The three individual supplements that make up the Thorne Menopause Bundle provide multifunction support for hormonal changes and facilitate healthy aging and strong bones. Meta-Balance balances those hormones with wild yam and black cohosh and also contains ovary-stimulating chaste tree. The formula also contains pycnogenol to help manage hot flashes and increase skin elasticity and libido. A second supplement called ResveraCel® contains nicotinamide riboside (NR) with resveratrol to support healthy cellular energy and promote brain health as we age. Last but not least, the Advanced Bone Support offers high elemental amounts of calcium and magnesium for bone health along with Vitamin D3 for optimal absorption. This formula also contains boron to help metabolize vitamin D and estrogen. Comprehensive!
Customer Review | “I cannot say enough. I am in menopause and these have helped me so much highly recommend.– Regina S (Read more reviews.)
5. Femmenessence
Best For | Energy and libido
Functional Ingredients | Maca root phenotypes
Prices Starting At | $37/ 60-day supply (20% off with subscription)
Femmenessence’s MacaLife For Perimenopause claims to have the highest success rate in published clinical trials of any non-hormonal perimenopausal herbal supplement in the world. It uses Maca root phenotypes to directly support and nourish the Hypothalamus Pituitary Adrenal Axis, a neuroendocrine system that regulates hormone balance in response to stress. As a result, it addresses the root cause of hot flashes, night sweats, and mood swings. It also has a positive effect on other menopausal symptoms, helping with libido, energy levels, sleep, and even heart health. According to the company, most women see good results after the first box, with significant results occurring after 3–4 months of taking the supplement. Femmenessence also offers free medical phone support throughout your experience.
Customer Review | “A really wonderful product and excellent customer support. I have been taking this for three weeks and feel a significant improvement. Less hot flashes, no bloating and hair is thicker. I’m so glad I found this product and company. – Michelle C. (Read more reviews.)
6. Seed
Best For | Gut and vaginal health
Functional Ingredients | 53.6 Billion AFU of probiotics
Prices Starting At | $50/ 30-day supply (15% off with subscription)
Seed’s DS-01 Daily Synbiotic is a prebiotic and probiotic capsule designed to benefit gut immune function and whole-body health. While a healthy gut provides benefits to overall health, optimizing the body’s microbiome also has benefits specific to managing menopausal symptoms. Because gut permeability can increase after menopause, allowing bacterial products to break down bone, taking a good probiotic such as DS-01 can help prevent this. In addition, probiotics may further help with menopause and perimenopausal symptoms by optimizing the metabolism of estrogen, progesterone, and testosterone and helping to balance cortisol and insulin. Added benefits of taking DS-01 can include maintaining vaginal health, regulating mood, improving sleep quality, and easing of bloating and constipation.
Customer Review | “I immediately noticed how much lighter I felt around my belly. It really helps me stay regular, and you’re not bloated at all.” – Zam T (Read more reviews.)
7. Ritual
Best For | Post-menopausal women
Functional Ingredients | boron, Vitamin D3, folate, vegan omegas, methylated B12, K2
Prices Starting At | $39/ 30-day supply
If you have entered menopause and are looking for a one-stop-shop way to nourish your body overall, Ritual’s Essential for Women 50+ is a great way to do so. This iron-free daily multivitamin supports bone, heart, and brain health as you continue to age gracefully and healthily. Essential for Women 50+ is perfect for vegans looking to get in their omegas as it contains DHA sourced from microalgae and Vitamin B12 instead of fish and still supports brain health and energy levels. Ritutal’s Essentials come at a great price and have an easy subscription process, so you can have it delivered straight to your door without ever having to add it to your mental load.
Customer Review | “I’ve been using your products The Essential for Women 50+ The product is helping me to go through my Menopause I’m 51 years old now I’m having… Irregular periods, Vaginal dryness, Hot flashes, Chills, Night sweats, Sleep problems, Mood changes, And, Weight gain and slowed metabolism. But, I’m so happy to found ritual I’m feeling that I’m finally on the right track. Thank you, thank you!! Your products made a big difference in my life. Just…wow.”– Adriane T (Read more reviews.)
8. O Positiv
Best For | Stress management
Functional Ingredients | Ashwagandha, black cohosh, chaste berry, D3, B6
Prices Starting At | $43/ 30-day supply (discount with subscription)
O Positiv is on a mission to transform women’s health with products that are effective, fun, and delicious. When it comes to menopause relief, O Positiv gives women two options to address symptoms, with multi-function hormone-free Meno Menopause Gummies or Capsules. These gummies or sugar-free capsules contain adaptogens like ashwagandha and include black cohosh to offer women relief from hot flashes, night sweats, mood swings, and stress. Note that while some women may notice immediate relief, it could take up to eight weeks to see the full potential of this powerhouse women’s supplement.
Customer Review | “These gummies are like magic. Havent had a hot flash since taking them and sleeping much better too .” – Jennifer (Read more reviews.)
9. Happy Mammoth
Best For | Collagen production
Functional Ingredients | Pomegranate Fruit Extract, D3, Myo-Inositol
Prices Starting At | $70/ 30-day supply (20% off with subscription)
Happy Mammoth’s Hormone Harmony PLUS+ harnesses the power of pomegranate fruit extract, vitamin D, and myoinositol to address antioxidant, probiotic, and vitamin deficiencies in women of all ages but especially those in a perimenopausal or menopausal phase. Hormone Harmony PLUS+ enhances energy levels and overall well-being while also facilitating healthy brain function and gut microbiota through balancing hormones. It touts a laundry list of other potential benefits, including better skin health, increased collagen production, and stress management. Reviews of this product also say it eliminates hot flashes, diminishes hunger, reduces bloating, and improves sleep and energy levels. What’s not to love?
Customer Review | “I am finally starting to feel more like myself than I have in a few years. I definitely feel more calm and happier, along with more energy to do things with my family. I’m a fan for sure!” – Jenna H (Read more reviews.)
Featured image is from Perelel
Randi Donahue is a Contributing Editor at The Good Trade. She is a freelance writer who lives on the Gulf Coast of Florida and is fortunate to live right next to a glorious nature preserve and a few miles from a white sandy beach. She and her family are passionate about nature, health & wellness, and sustainable living and believe the path to a healthy and prosperous life requires authenticity, kindness, and a whole lot of fresh air.
