Supplements for Menopause
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Supplements for menopause can help alleviate symptoms and improve quality of life. These symptoms can be disruptive, affecting daily activities.

A Natural Approach: Finding the Right Supplements for Menopause Relief
Menopause can bring a wide range of symptoms, from hot flashes and night sweats to mood swings and fatigue. These changes, while natural, can significantly impact daily life and overall well-being.
Many women seek solutions to manage these symptoms effectively, and supplements for menopause have become a popular option. With a mix of herbal remedies, over-the-counter vitamins, and even prescription medications, there are numerous ways to tailor relief to your individual needs.
Herbal supplements like Black Cohosh and Red Clover have been used for centuries to alleviate common menopause symptoms like hot flashes and mood swings. Over-the-counter vitamins and minerals, including vitamin D, magnesium, and omega-3 fatty acids, can support bone health, hormonal balance, and overall vitality during this life stage.
For some, prescription treatments such as hormone replacement therapy (HRT) offer additional support for severe symptoms. Choosing the right path often involves combining options and consulting a healthcare provider to ensure safety and effectiveness.
In this guide, we’ll explore the best supplements for menopause, how they work, and their benefits. Whether you’re looking for natural remedies or targeted nutritional support, this resource is here to help you navigate menopause with confidence and care.
Always consult with a healthcare provider before starting any new supplement or treatment. This ensures safe, informed choices for managing menopause symptoms.
Before you start thinking about supplementing, make sure you’re eating right first. We wrote this very detailed post on proper nutrition for menopause that will point you in the right direction.
Herbs Supplements for Menopause
Before taking any herbal supplements for menopause, it’s important to check how they may interact with your medications and potential side effects. Consult an expert to avoid any adverse reactions.

Black Cohosh
Primarily used to reduce menopausal symptoms like hot flashes, night sweats, and mood swings. It may also support hormonal balance and bone health.
Studies indicate that its effectiveness improves with longer use.
Red Clover
Rich in phytoestrogens like genistein and daidzein, may help manage menopausal symptoms by supporting skin health, reducing collagen breakdown, and aiding weight management.
Research has shown that benefits can vary based on the type and preparation of red clover.
Evening Primrose Oil
Potentially relieves menopausal symptoms, particularly hot flashes, PMS, and mastalgia, with some studies suggesting it may also help with gestational diabetes and cervical ripening. Generally safe and may cause mild side effects like bloating, nausea, or headaches.
The study discusses that it should be used consistently for up to four months for best results.
Ginseng
Korean Red Ginseng (KRG) has been shown to help alleviate menopausal symptoms, including fatigue and hot flashes, by improving circulation, boosting immunity, and providing anti-inflammatory effects. Its active compounds, particularly ginsenosides, make it a promising natural remedy for menopausal relief.
Research in Japan, Korea, and Iran suggests that KRG may alleviate symptoms of menopause in women and improve prostate health in men
Valerian Root
Ease physical symptoms like dysmenorrhea and sleep disorders common in PMS and menopause. Effective in reducing anxiety and improving sleep, making it a promising treatment for these conditions.
This study indicates that it can reduce the severity of symptoms.
Maca Root
Alleviate menopausal symptoms by potentially increasing estrogen levels and reducing symptoms like insomnia, particularly in women with mild menopausal disorders.
The study suggests that Maca’s effectiveness in treating menopausal symptoms may vary based on race and the severity of symptoms.
Licorice Root
Help alleviate menopause symptoms like hot flashes and mood swings by acting like estrogen and reducing inflammation.
A study shows possible side effects such as high blood pressure and fluid retention if used in excess.
Ashwagandha
Reduce symptoms like anxiety, stress, and sleep disturbances. Enhance sleep quality, and potentially modulate hormonal levels. Has anti-inflammatory and antioxidant properties and may offer further support during menopause.
This review delves into the most recent findings and provides a current understanding of potential uses and any known safety concerns and contraindications.
Vitamins and Mineral & Nutritional Supplements for Menopause
Managing nutrition during menopause is essential for reducing symptoms and maintaining overall health. Vitamins, minerals, and supplements support hormonal balance. They help address changes in metabolism, body composition, and overall well-being. Supplements provide nutrients that may be lacking in the diet, promoting a smoother transition.

Here is a list of key vitamins, minerals, and nutrients needed for menopause:
- Vitamin D
Vitamin D is essential for calcium absorption and helps maintain strong bones, reducing osteoporosis risk during menopause. - Calcium
Adequate calcium intake is crucial for bone health, reducing the risk of fractures and osteoporosis in postmenopausal women. - Vitamin C
Vitamin C boosts immunity, promotes collagen production, and helps maintain skin elasticity, which may decline with menopause. - B Vitamins
B vitamins support energy levels, reduce fatigue, and help balance mood swings, common during perimenopause and menopause. - Protein
Protein helps preserve muscle mass, supports metabolism, and may aid in managing weight during the menopausal transition. - Magnesium
Magnesium alleviates symptoms like sleep disturbances, and muscle cramps, and supports overall relaxation during menopause. - Omega-3 Fatty Acids
Omega-3 fatty acids support heart health, reduce inflammation, and help balance mood during the menopausal years. - Zinc
Zinc boosts immune function, regulates hormones, and supports skin health, which can be affected during menopause. - Iron
Iron is crucial to preventing anemia, maintaining energy levels, and supporting overall vitality during menopause. - Potassium
Potassium helps maintain heart health, regulates fluid balance, and may reduce bloating during menopause. - Probiotics
Probiotics support gut health, promote digestion, and can help manage menopause-related digestive discomfort.
Other Dietary Interventions
- Phytoestrogens/Isoflavones – Soy and flaxseed support weight maintenance, and bone health, and may help improve hot flashes and night sweats.
- Collagen – helps skin, bones, and joint integrity.
- Melatonin – may help improve sleep and the ability to fall asleep.
Prescriptions on Supplements for Menopause
Prescription medications for menopause include hormone replacement therapy (HRT), non-hormonal therapy like SERMs, Neurontin, and SSRIs. Your doctor may recommend one of these treatments based on your symptoms, menopause stage, and health history.

Hormone replacement therapy helps balance hormones, while non-hormonal medications target specific symptoms. Selective Estrogen Receptor Modulators (SERMs) may improve bone health, while Selective Serotonin Reuptake Inhibitors (SSRIs) manage mood changes. Neurontin is often used for hot flashes and nerve pain relief.
Each medication has potential side effects, ranging from mild to severe. Discussing these options with your healthcare provider to find the best choice is important.
Getting help for Menopausal Symptoms
It would be best if you always were upfront with your healthcare provider on what herbs and supplements you are taking. There can be interactions that can lead to adverse health consequences in some drug interactions.
Seek the advice of the appropriate practitioner before self-medicating. Your Registered Dietitian, ND, or licensed herbalist can provide the holistic approach you are looking for in relief of menopause symptoms and chronic conditions that may be more prevalent during this time of your life.