Menopause brings a host of changes that can feel overwhelming, and menopause symptoms from hot flushes to mood swings, brain fog and bone health concerns. While there’s no one-size-fits-all cure, certain supplements can help ease symptoms and support well-being during this transition. There are supplements you can take, that may help. I have found one or two that have brought relief from symptoms, so I thought I would share here with some suggestions. However, as always I would say that you need to speak to a qualified medical practitioner, for advice on menopause symptoms, particularly around taking supplements to help. Some of the supplements for menopause can interact with other medications so need to be taken with caution.
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1. Black Cohosh
Black cohosh is one of the most widely recommended herbal remedies for menopause symptoms, especially for hot flushes and night sweats. This plant-based supplement, native to North America, is thought to work by affecting serotonin levels, which in turn can help regulate body temperature. It’s a popular alternative to hormone replacement therapy (HRT) for those who prefer a non-hormonal option.
Studies on black cohosh’s effectiveness are mixed, but many women report relief from symptoms when using it regularly. It’s generally considered safe, although there’s some debate over long-term use. For most, a standard dose of 20-40 mg per day is well tolerated. If you have liver issues, however, speak to your doctor first, as black cohosh has occasionally been linked to liver complications.
2. Red Clover
Another plant-based option, red clover contains phytoestrogens, natural compounds similar to oestrogen in structure. Phytoestrogens can mimic some of oestrogen’s effects in the body, which might ease symptoms caused by the body’s decline in hormone levels during menopause. Red clover has shown some promise for reducing hot flushes and supporting bone health, although results vary.
Red clover is typically available in capsule* or tea form. As with any supplement containing phytoestrogens, red clover may not be suitable for women with a history of hormone-sensitive conditions like breast cancer. Otherwise, it’s considered a low-risk option, especially at moderate doses (about 40-80 mg of isoflavones per day).
3. Vitamin D and Calcium
Bone health is a big concern during and after menopause due to the natural drop in oestrogen, which plays a role in maintaining bone density. Without adequate levels of calcium and vitamin D, bones can become fragile and more prone to fractures. To combat this, many doctors recommend upping vitamin D and calcium* intake.
Most experts recommend around 1,200 mg of calcium per day from food and supplements combined, but too much can lead to kidney stones and other issues. Vitamin D helps with calcium absorption, and in the U.K., where sunlight is limited in winter, it’s common to have a deficiency. A daily supplement of 800-1,000 IU of vitamin D is generally safe and beneficial. Many combine this with magnesium, which can aid bone health and may help with muscle cramps and sleep issues as well.
4. Omega-3 Fatty Acids
Omega-3s, typically found in fish oil, are well known for their anti-inflammatory properties and heart health benefits. But they may also be helpful during menopause, particularly for mood swings and joint pain, which can both become more common due to hormonal changes. Some research also suggests that omega-3s can help reduce the frequency and severity of hot flushes.
If fish oil isn’t appealing, flaxseed oil offers a plant-based alternative that’s rich in alpha-linolenic acid (ALA), a type of omega-3. Typical doses range from 1,000 to 2,000 mg of fish oil or flaxseed oil per day. Omega-3s are generally safe but can thin the blood slightly, so if you’re on blood thinners, consult a doctor first.
5. Magnesium
Magnesium is a powerhouse mineral that’s often overlooked but can be especially beneficial for menopausal women. It plays a role in hundreds of bodily functions, including muscle and nerve function, and is known for its relaxing effects. Many find it helps with sleep, anxiety, and even migraines, which can worsen during menopause. Magnesium also supports bone health, so it pairs well with calcium and vitamin D.
A daily dose of 200-400 mg of magnesium is generally safe. There are several types of magnesium, each with specific benefits: magnesium glycinate is gentle on the stomach and helpful for sleep, while magnesium citrate can help if you’re prone to constipation, which can sometimes increase with hormonal changes.
6. Vitamin B6
Vitamin B6 is part of the B vitamin group and is often recommended for managing mood swings and irritability, as it’s essential for creating serotonin. Low serotonin can lead to feelings of sadness or anxiety, so boosting B6 might offer some emotional relief. Many women find that a daily supplement of 50-100 mg helps stabilise their mood during menopause.
Vitamin B6 is water-soluble, meaning excess amounts are usually excreted, making it safe at moderate doses. However, taking too much (over 200 mg per day) can cause nerve problems, so it’s best to stick to lower doses and speak to your doctor if you’re unsure.
7. Probiotics
Gut health may not be the first thing that comes to mind when you think about menopause, but it can have a significant impact. Changing hormone levels can affect digestion and gut bacteria, potentially leading to bloating, constipation, or other digestive issues. Probiotics help restore balance in the gut and support overall digestion. They can also improve absorption of nutrients like calcium, which is important for bone health.
A daily probiotic supplement with a mix of Lactobacillus and Bifidobacterium strains is usually safe and can be beneficial for both digestion and immune health. There’s no exact dose for probiotics, as the needs vary by individual, but aiming for a supplement* with a few billion CFUs (colony-forming units) is a good start.
8. Ashwagandha
Known as an adaptogen, ashwagandha is a herb that helps the body manage stress. It can be helpful for menopausal women dealing with anxiety, insomnia, and even low energy levels. While it’s not a traditional remedy for menopause, studies suggest ashwagandha may help stabilise mood and improve sleep quality.
Ashwagandha is generally considered safe in doses of 250-500 mg per day, though it’s always wise to start at a lower dose to see how your body responds. It’s best to avoid this herb if you’re pregnant, breastfeeding, or have thyroid issues, as it can influence hormone levels.
9. Soy Isoflavones
Like red clover, soy is rich in phytoestrogens, particularly isoflavones, which can mimic the effects of oestrogen in the body. Soy supplements have shown promise for reducing hot flushes and may also support bone health. Soy isoflavones are available in capsules, or you could opt to incorporate more soy foods into your diet.
Around 50-100 mg of isoflavones per day is typically safe, though it may be best to avoid them if you have a history of hormone-sensitive cancers. Some women report gastrointestinal discomfort with soy, so starting with a smaller dose and gradually increasing may be more comfortable.
10. Ginseng
Finally, ginseng, especially Siberian or Korean ginseng, is used to boost energy, improve mood, and support cognitive function. Ginseng may be helpful for the fatigue, brain fog, and mood dips that can come with menopause. It’s generally safe, though it can have mild stimulating effects, so it’s better taken in the morning or early afternoon.
A typical dose ranges from 100-400 mg per day, but like all supplements, it’s best to consult a doctor, especially if you have high blood pressure or are taking medications.
Menopause can be challenging, but a tailored approach with supplements may help ease symptoms and enhance quality of life during this phase. There are some very good all in one supplements* that you can take, to help.
Have I missed anything that you’d recommend? Please feel free to tell me in the comments.