Best menopause supplements: manage hot flushes and side effects

Take back control with the best menopause supplements for battling hot flushes, mood swings, headaches, night sweats, and other menopause symptoms. With capsules and tablets available, transitioning through menopause can be a little smoother, especially if your symptoms are starting to get in the way of your everyday life. 

But what do the best menopause supplements actually do? The main aim of these supplements is to tackle a range of symptoms, whether that’s hair loss, trouble sleeping, or mood changes. While some supplements are designed as a replacement for your daily multivitamin, others contain soy isoflavones that can help to address the hormonal imbalance that comes with menopause. If you’re looking for a more natural solution, some supplements for menopause contain medicinal herbs associated with the Ayurveda tradition that may restore your body’s natural balance.

Although supplements should never replace a balanced diet, getting all the nutrients you need can be difficult – especially because we need about 50 different types to maintain optimal health. This is where menopause supplements can provide additional support, with a wide range of options covering different budgets, lifestyle choices, and health conditions. There are also supplements for women who are on hormone replacement therapy (HRT), as well as those who prefer a more traditional, herbal-based remedy. 

Whichever approach you choose, it’s easy to add supplements into your daily routine. We’ve rounded up some of the best menopause supplements that can help to make the transition a little easier.

The best menopause supplements you can buy right now

From Vitabiotics’ popular range of affordable multivitamins, Menopace emphasizes some of the nutrients that matter most at this time of life. In fact, it contains a total of 22 nutrients, including vitamin D and magnesium, which are important for keeping bones healthy and strong as estrogen levels fall. It also contains vitamin B6 to help regulate hormonal activity, and B12 for energy release. Where this product differs from a standard multivitamin is the additional dose of soy isoflavones. These are plant compounds that mimic the effect of estrogen by binding to estrogen receptors in the body, helping to manage symptoms such as hot flushes and night sweats. In this supplement, the isoflavones are taken from an extract of soya beans. 

But be careful supplementing with isoflavones if you’re taking blood-thinning medication, diabetic medication, or HRT, as it may lead to negative interactions. Menopace may also be unsuitable for anyone with an estrogen-sensitive issue such as endometriosis, so make sure you consult a doctor before taking them. This also isn’t the supplement for you if you’re looking for the benefits of medicinal herbs, such as black cohosh. However, if you’re looking to support a range of different menopause symptoms, this all-round multivitamin provides a combination of the main nutrients you need in one easy-to-swallow pill. 

If you want a bit of insurance to top up your balanced diet at midlife, Menopace is a great choice. As it’s a multivitamin, though, be careful when taking it alongside other vitamins; more is not necessarily better when you’re dealing with concentrated doses of a nutrient.

Ayurveda is the traditional Indian medical system, working with native plants to bring balance back to the body. This supplement is based on shatavari, an adaptogenic herb considered a tonic for the female reproductive system. Although it’s been in traditional use throughout the ages, like many medicinal herbs, shatavari hasn’t been studied extensively – but one 2018 study did suggest it may help ease hot flushes and night sweats. 

This nourishing supplement also contains sage, known to help with vasomotor symptoms, anti-inflammatory turmeric, and B vitamins, important for energy and mood. With all-organic ingredients, it’s suitable for vegans and has fans swearing it’s helped where other products haven’t. 

Other ingredients include chaste tree extract, black cohosh, and wild yam. Chaste tree extract has been found to activate the production of progesterone, another hormone that decreases during menopause. Thorne’s Meta-Balance is also available to purchase in a menopause bundle alongside Basic Bone Nutrients and ResveraCel to promote healthy aging. However, if you prefer to supplement with a more basic multivitamin from a different brand, it is safe for you to do so too.

This product, from respected herbal medicines company Now Supplements, is based on a blend of herb extracts – many of which are thought to be beneficial during menopause. One of these is black cohosh, a perennial plant native to North America and traditionally used by Native Americans to help in female health conditions. Recent studies suggest it may have a role in menopause, particularly hot flushes, night sweats, and those pesky mood issues that come and go, such as irritability and restlessness. 

It also contains red clover, licorice, ginger, and soy isoflavone - the latter are plant compounds that mimic the effects of estrogen. Now Menopause Support is also non-GMO (not genetically modified), Kosher, gluten-free and vegan. Since this is a herbal blend, it’s safe to take it alongside a multivitamin. However, as black cohosh may have hormone-like actions, this isn’t one to take if you’re on HRT or other hormonal treatments, or if you may be pregnant. While this is one of the most affordable menopause supplements on the market, 90 capsules will only last you a month, so it may be worth stocking up on a few containers.

Hot flushes are probably one of the most well-known menopause symptoms, and can range from an occasional sensation of a slight temperature increase, to leaving you dripping in sweat. It’s not known exactly why hot flushes occur, but it’s thought that a drop in reproductive hormones can affect the hypothalamus – an area of the brain that acts as the body’s thermostat. One of the best ways you can support hot flushes naturally is to consider phytoestrogens – these are plant compounds that can help to address hormone imbalances. 

These capsules from the well-respected supplement brand Pure Encapsulations, claim to naturally promote healthy estrogen-like activity and may reduce hot flashes. Each capsule contains extracts of black cohosh, sage, licorice, motherwort, chaste tree, and grape – all medicinal herbs that have been linked with a reduction in menopause symptoms.

Hair loss is perhaps one of the lesser-known symptoms of menopause, but one that can cause frustration and anxiety for many women. As menopause begins, estrogen and progesterone decline rapidly. Testosterone also declines, but at a much slower rate. This can result in ‘testosterone dominance’ and overall hair thinning, receding hairline, and unwanted facial hair growth.

Nutrafol’s Women’s Balance is designed for women before, during, and after menopause and claims to use medical-grade, natural ingredients that target the root causes of thinning, such as hormones, aging, and metabolism. Potential benefits may include visibly thicker volume, less shedding, and hair that grows faster and longer. As well as targeting hair loss, it also claims to improve sleep and mitigate hot flashes. According to the manufacturers, however, you can expect to see results within three to six months, so if you’re looking for immediate relief from menopausal symptoms, this probably isn’t the product for you.

One key benefit of Nutrafol, however, is that it’s safe to take alongside hormone replacement therapy, with the manufacturers reporting no known interactions with estrogen, progesterone, or testosterone replacement therapy. However, it is still advisable to talk to your doctor before making any changes to your supplement routine.

How to choose the best menopause supplements for you

From hot flushes to night sweats to mood swings, many women find themselves struggling to live their day-to-day lives with the onslaught of symptoms linked to menopause. 

Menopause describes the transitionary period in a woman's life when her reproductive cycle stops and the ovaries stop producing reproductive hormones such as estrogen, progesterone, and testosterone. When these hormone levels change, the body reacts to the classic symptoms of menopause. This is where the best supplements for menopause can help. You may already be taking some supplements such as the best fish oil supplements to support your body's natural functions, but the menopause supplements listed below are specifically designed to tackle the hormonal changes that occur during menopause.

‘Menopause can be a very difficult time for women,’ says Ms Tania Adib, a gynecologist at The Medical Chambers Kensington. When it comes to the best menopause supplements, she recommends hormone replacement therapy, or HRT.

'HRT can be an excellent option for those women who are able to take it. But if you can’t take HRT or choose not to, there are many supplements that can help along with lifestyle changes.’

For example, our best all-rounder, A. Vogel Menopause Support contains soy isoflavones, gentle plant oestrogens many women swear by for balancing symptoms like hot flushes and poor sleep. Meanwhile, MenoHerb Black Cohosh, another of our picks, contains a herb known to help with various common symptoms. Take your pick from the best menopause supplements below.

'Diet and lifestyle changes can really help improve menopause symptoms,’ says nutritional therapist Ali Cullen, who specializes in helping women at this time. ‘There are plenty of herbs and nutritional supplements that can help too, so it’s finding what’s right for you.’

Different supplements contain ingredients shown to help with different symptoms. So the key is to think about the symptoms that bother you most and try to match those up with a supplement that’s likely to help. 

Vasomotor symptoms

Vasomotor symptoms – AKA hot flushes and night sweats – affect between 60 and 85 per cent of women to some degree and frequency, according to Menopause Matters. If you’re one of them, you may want to reach for a supplement containing black cohosh, which some trials suggest may reduce hot flushes by 25 per cent.  A 2018 study also found that soy isoflavones can help. 

Vaginal dryness

If vaginal dryness is an issue, sea buckthorn oil - also known as omega 7 - has been shown to ease it, according to a study published in midlife health journal Maturitas.

Mood swings

A review of studies published in the journal Menopause found black cohosh and St John’s wort could balance menopausal mood swings. 

And if you just want to make sure you’re giving your body general support while it’s going through this big change, a good multivitamin slanted towards this time of life might be all you need. 

Here’s a caveat, though: while menopause gives lots of women the opportunity to take charge of their wellbeing. If you’re really struggling with symptoms - whether it’s anxiety, insomnia, or hot flushes - don’t plow on alone. Menopause can be challenging for a range of physical, emotional, and social reasons, and you may need extra support from your doctor. And it’s always worth mentioning you should speak to your doctor before you take any supplement, to make sure it’s safe for you. 

For more advice, take a look at our features on menopausal weight gain, find out how to lower your cholesterol, and how to lower blood sugar levels. 

What are the signs of menopause? 

Menopause officially occurs 12 months after the last period. However, the menopause transition, known as perimenopause, occurs when the cycle begins to slow down and the body prepares for menopause. This period can begin up to 10 years before menopause -- usually between the ages of 45 and 55. In other words,  menopause symptoms can affect women for over a decade in some cases. 

Wondering if you're experiencing the first signs of perimenopause? Here are some of the signs to look out for.

• Irregular periods 
• Vaginal dryness 
• Hot flushes
• Night sweats  
• Sleep disruption 
• Mood swings 

As one 2008 study in the journal Obstetrics & Gynecology showed, changes in period frequency can vary, but typically, periods cycles are shorter than 21 days in the early menopause transition, before they become longer than 36 days later in the transition.  

According to Harvard Medical School, vaginal dryness can affect 50% of women after menopause. According to a 2019 study, hot flushes affect roughly 85% of women during menopause, and they tend to become worse as perimenopause goes on. As a 2005 study showed, between a quarter and a half of women experience sleep disturbances during menopause.

Not a lot is known about how menopause leads to changes in mood, but experts believe it is linked to hormonal changes and physical symptoms of menopause. But, according to Harvard Medical School, women with a history of "mood issues" are more likely to experience depression or anxiety during menopause.

What the experts say

Tania Adib, a gynecologist at The Medical Chambers Kensington, says that menopause can be a very difficult time for women. She often recommends hormone replacement therapy, also known as HRT, to help with symptoms.

“HRT can be an excellent option for those women who are able to take it,” she says. “But if you can’t take HRT or choose not to, there are many supplements that can help along with lifestyle changes.”

Nutritional therapist Ali Cullen also adds that diet and lifestyle changes can really help to improve menopause symptoms. Check out our menopause diet plan for inspiration. 

“There are plenty of herbs and nutritional supplements that can help too, so it’s finding what’s right for you,” she says.