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Menopause Supplement: What Works?

Menopause - Senior Lady suffering from hot flashes

What is the best menopause supplement to take during this natural process? This is one of the most common questions women over 45 ask.

Menopause is a natural process in females. The reproductive hormone production processes come to an end. This leads to the stoppage of menstrual cycles usually between 45 and 55.

Menopause symptoms include:

  • Hot flashes
  • Vaginal dryness
  • Chills
  • Night sweats
  • Weight gain
  • Irregular menstrual cycles
  • Labile mood
  • Low sex drive
  • Sleep problems
  • Bone loss
  • Headaches
  • Depression

Since the process is natural, all treatments focus on managing symptoms. Many medications can help women with the symptoms. However, medications may have other side effects. That is why taking a natural menopause supplement instead of or alongside medications can be better.
Of course, you must consult your doctor first before taking any supplements for menopause whether alone or alongside your medications.

In this article, you will find out the best menopause supplement to take during this delicate lifetime.

What are the Best Menopause Supplements in General?  

Menopause Supplement

With so many options, you may wonder what supplement is good for menopause. After doing extensive research, we found that these 3 are the best options.

Black Cohosh

Black Cohosh for menopause

Black cohosh is one of the best natural supplements for hot flashes and night sweats. It is extracted from a buttercup species.

Many studies suggest that it is effective in managing mild hot flashes and night sweats. It is usually used during the first few months of menopause.

However, it also lowers blood pressure and might cause hepatitis. Therefore, you should consult your doctor before taking it.



Soy is rich in isoflavones or the plant estrogens. Several studies suggest that it is effective in easing many menopause symptoms, especially hot flashes and night sweats.

On the other hand, other studies say the benefits may vary from one woman to another.

It is better to consume foods rich in soy such as soy milk and tofu instead of tablets or powders.

Also, it is the best natural supplement in the UK according to most customer reviews.


Flaxseed for hot flashes

Flaxseed is rich in omega-3 fatty acids and lignans, which work as natural estrogens. Studies show that it may work for easing menopause symptoms, especially hot flashes, in some women. It is also effective in lowering cholesterol levels.

What are the Best Menopause Herbal Supplements?

Close up concentrated middle aged woman wearing eyeglasses, holding bottle with pills in hands, reading instruction to a supplement

Some people prefer herbs when it comes to supplements. The best menopause herbal supplement, which works for you, may not work for other women. Yet, here are the best herbal supplements for menopause according to research and customer reviews.

Red Clover

Red Clover for hot flashes

Red clover is rich in isoflavones or the plant estrogen. Studies show that it is effective in treating many menopause symptoms including bone loss, hot flashes, and night sweats.

A meta-analysis of 11 studies found that it is more effective than placebo drugs in managing hot flashes.

According to many reviews, it is the menopause supplement of choice for hot flashes.

Dong Quai

dang gui (angelica sinensis) and dang gui ginseng slice on wooden spoon, traditional chinese herbal medicine.

Dong Quai or the female ginseng is famous for supporting female health in general. It is also effective in treating premenstrual syndrome and menopause symptoms.

Studies show that when used alone, it might not be effective. But when combined with other herbs such as black cohosh, chamomile, and red clover, the combination reduces hot flashes and night sweats significantly.


Chaste tree or chasteberry (Vitex). Tree-like large shrub with green leaves. Blue, purple paniculate-spiciform inflorescence at the tips of branches.

Chasteberry is a traditional herb used in infertility, premenstrual symptoms, menstrual disorders, and menopause symptoms.

Studies show that chasteberry is effective in reducing anxiety levels and hot flashes in menopausal women. It is even more effective when combined with other herbs such as red clover and ginseng.

Do Natural Menopause Supplements Really Work?  

Happy healthy middle aged grey haired woman holding medicine bottle, reading instruction for taking vitamins. Smiling retired granny examining pills label on complex supplements package at home.

Natural menopause supplements may work for some women. However, bioidentical hormones and herbal remedies should not be considered the primary line of treatment for any health conditions.

Most studies show mixed results. On one hand, they can relieve the symptoms. On the other hand, it is not clear whether they are 100% safe or not.

Some natural supplements for menopause can interact with other medications and cause side effects. Therefore, it is essential to consult your healthcare provider before taking any supplements for menopause.

Do Women’s Multivitamins for Menopause Work?

Pills and capsules in wooden spoon with fresh fruits.Multivitamins and supplement from fruits concept.

During menopause, hormone levels start to decrease significantly. This leads to the development of many symptoms and decreases many vitamin levels. Multivitamins can help in managing these symptoms.  

The estrogen and progesterone levels start to decrease in women in their 30s or 40s. Taking multivitamins can make this period easier and prevent many problems, especially bone loss. Besides, they can help you to stay physically active, relieve stress, and prevent sleep disorders.

Of course, before taking any menopause vitamin supplement, you should consult your healthcare provider.

Does Taking Protein During Menopause Really Work?

Collagen for menopause

Due to the decline of estrogen levels, muscle mass and bone strength get affected. That is why women should consume high-quality protein during menopause. Women over 50 should consume between 1- 1.2 grams per kilogram of body weight of high-quality protein per day.   
The Recommended Daily Allowance (RDA) of protein should be between 10 – 35% of the total daily caloric intake.

Collagen is the most important protein during menopause.

131 postmenopausal women took 5 grams of collagen peptides in a one-year study. The study found that collagen peptides can promote bone mineral density significantly compared to taking a placebo.

Another study in adults over 50 compared between taking dairy and plant proteins. It found that dairy protein can decrease the risk of hip fracture by 8% while plant protein can decrease the risk by 12%.  

Eggs, meat, fish, dairy products, and legumes are rich in high-quality protein. Consume foods rich in protein before taking protein supplements.

Does Taking a Magnesium Supplement Work for Menopause?

Magnesium supplement

Taking magnesium during menopause is crucial for your health.

It is Essential for the Bone Health

Estrogen levels decrease during menopause. The result is bone loss and finally osteoporosis. Our bones contain about 60% of our bodies’ magnesium stores.

Magnesium is crucial for cartilage health and the bone matrix calcification process. Osteoporosis leads to magnesium deficiency. Low magnesium levels lead to decreasing the activity of parathyroid hormones and bone development.

Therefore, taking a magnesium supplement during menopause is important for your bone health.

It Improves Sleep Quality

About 60% of postmenopausal women suffer from sleep problems including insomnia. Menopause symptoms such as hot flashes, night sweats, anxiety, and depression lead to significant decreases in progesterone and melatonin. These two hormones are crucial in promoting sleep quality and preventing insomnia.

Magnesium regulates the circadian rhythm of the body or its natural clock. It also increases muscle relaxation, which is important for deep, restful sleep.

It Lowers the Risk of Depression and Anxiety

Depression is a common symptom during menopause due to many factors. Magnesium supplements can help in treating menopausal depression. It plays a crucial role in regulating mood, relieving stress, and delaying depression and anxiety.  

The Importance of Vitamin D During Menopause

Vitamin D supplements

Vitamin D is the most important vitamin during menopause.

First of all, women over 40 have a high risk of developing osteoporosis. Taking vitamin D and calcium supplements maintains bone strength and prevents bone loss.

Besides, studies show that it has positive effects on depression and mood swings during menopause. It is effective in managing seasonal affective disorder (SAD) and winter depression.

In addition, the decline of estrogen increases the risk of heart diseases. Vitamin D plays an essential role in preventing heart diseases. Also, it regulates blood pressure, which is one of the main factors for developing heart diseases.

In a nutshell, vitamin D is the best menopause vitamin supplement.  

How Do Omega-3 Fatty Acids Affect Menopause?

Omega-3 supplement

Omega-3 fatty acids have incredible properties that can help women during menopause. They work on several menopausal symptoms including:

  • Joint Pain: Omega-3 fatty acids have anti-inflammatory properties, which relieve joint pain and stiffness.
  • Menstrual Pain: Perimenopausal women usually suffer from painful menstrual cycles before menopause. Omega-3 fatty acids can prevent prostaglandins from causing this pain. It is a highly recommended menopause supplement for menstrual pain according to many customer reviews.
  • Depression: Omega-3 fatty acids can alleviate mood swings, depression, and anxiety. They restore the integrity of the brain cells’ structure and improve cognitive functions significantly.  
  • Vaginal Dryness: Omega-3 fatty acids lubricate the entire body, including the vagina. Vaginal dryness is a common symptom during menopause that can lead to painful sexual intercourse.
  • Fatigue: Omega-3 is the best supplement for menopause fatigue. These fatty acids maintain high energy levels.

The Importance of Calcium During Menopause

Calcium during menopause

Calcium is crucial for maintaining bone density. Vitamin D and calcium supplements are crucial during menopause since vitamin D enhances calcium absorption and usage.

Due to the decline in estrogen production during menopause, the body loses its ability to store dietary calcium. Therefore, it is recommended to take calcium supplements to prevent calcium depletion, maintain bone mass, and prevent osteoporosis.

Bottom Line 

The most effective menopause supplement does not exist. The effects vary from one woman to another. Menopause can be a very uncomfortable period with many physical and emotional symptoms. Finding what supplements to take during menopause can help you to alleviate these symptoms.

Remember that the best menopause supplement for other women may not be the best for you.