Best Supplements for Menopause
Going through menopause or perimenopause can bring many changes to your body. As hormone levels shift, you might experience hot flashes, mood swings, sleep problems, and other symptoms. Many women wonder if supplements can help ease this transition. This evidence-based guide explores options that may help manage menopause symptoms.
Key Supplements for Menopause Symptom Relief
Calcium and Vitamin D
Declining estrogen levels during menopause can lead to bone density loss, increasing your risk of osteoporosis. Calcium and vitamin D work together to support bone health:
Recommended amounts: 1,200mg of calcium daily for women over 50, and 600-800 IU of vitamin D daily
Food sources: Dairy products, leafy greens, fortified foods
Benefits: Helps maintain bone density and may reduce fracture risk
Research evidence: The Women's Health Initiative study found that postmenopausal women taking calcium and vitamin D supplements had a modest reduction in hip fracture risk (Jackson et al., 2006, New England Journal of Medicine)[1]. The National Osteoporosis Foundation recommends these supplements based on multiple clinical trials showing benefits for bone health in menopausal women[2].
Magnesium
This essential mineral can help with several menopause symptoms:
Recommended amounts: 320mg daily for women over 30
Food sources: Nuts, seeds, whole grains, leafy vegetables
Benefits: May help reduce hot flashes, improve sleep quality, and support mood regulation
Research evidence: A 2011 study published in the Journal of the American College of Nutrition found that magnesium supplementation improved sleep quality in older adults with insomnia (Abbasi et al., 2012)[3]. Another study in the Journal of Women's Health showed that low magnesium levels were associated with more severe hot flashes (Park et al., 2017)[4].
Omega-3 Fatty Acids
These healthy fats have anti-inflammatory properties that can benefit menopausal women:
Recommended amounts: 1,000-2,000mg daily
Food sources: Fatty fish (salmon, mackerel), flaxseeds, walnuts
Benefits: May help with mood swings, joint pain, and cardiovascular health
Research evidence: A randomized controlled trial published in Menopause found that omega-3 supplementation significantly reduced the frequency of hot flashes compared to placebo (Lucas et al., 2009)[5]. The American Heart Association recommends omega-3s for cardiovascular health, particularly important during menopause when heart disease risk increases (Siscovick et al., 2017, Circulation)[6].
Black Cohosh
One of the most studied herbal supplements for menopause:
Recommended amounts: 40-80mg daily of standardized extract
Benefits: May reduce hot flashes and night sweats
Considerations: Should be used for limited periods; consult healthcare provider first
Research evidence: A systematic review in the Cochrane Database found that black cohosh may be effective for menopausal symptoms, though results varied across studies (Leach & Moore, 2012)[7]. The North American Menopause Society states that black cohosh may be helpful for short-term management of vasomotor symptoms based on multiple clinical trials[8].
Other Helpful Supplements to Consider
Vitamin B Complex
B vitamins can support energy levels and mood:
Benefits: May help with fatigue, brain fog, and mood changes
Food sources: Whole grains, eggs, leafy greens, lean meats
Research evidence: A 2019 study in Nutrients found that B vitamin supplementation improved energy metabolism and cognitive function in menopausal women (Ford et al., 2019)[9]. The Journal of Psychiatric Research published findings that B vitamins may help alleviate depression symptoms in perimenopausal women (Almeida et al., 2014)[10].
Probiotics
Gut health can influence hormone balance and overall wellbeing:
Benefits: May help with digestive issues and support immune function
Food sources: Yogurt, kefir, fermented foods
Research evidence: Research in the Journal of Clinical Medicine found that specific probiotic strains improved quality of life scores in postmenopausal women (Marlicz et al., 2020)[11]. The North American Menopause Society has recognized the emerging role of gut microbiota in managing menopause symptoms in their position statements[12].
Evening Primrose Oil
This plant-based supplement contains gamma-linolenic acid (GLA):
Recommended amounts: 500-1,000mg daily
Benefits: May help reduce breast tenderness and hot flashes
Considerations: May interact with certain medications
Research evidence: A randomized controlled trial published in Archives of Gynecology and Obstetrics found evening primrose oil helped reduce the severity of hot flashes (Farzaneh et al., 2013)[13]. However, a Cochrane Review noted mixed results across studies (Bayles & Usatine, 2009)[14].
Important Considerations Before Starting Supplements
Before adding any supplements to your routine:
Consult with a healthcare provider to ensure they're appropriate for your specific health situation
Check for interactions with medications you're currently taking
Choose quality products from reputable manufacturers
Start with lower doses and gradually increase as needed
Monitor for side effects and discontinue use if you experience adverse reactions
Research evidence: The U.S. Preventive Services Task Force and the FDA both emphasize the importance of medical consultation before starting supplements, especially for women with existing health conditions (USPSTF, 2018)[15]. A study in JAMA Internal Medicine found that many supplements can interact with common medications (Qato et al., 2016)[16].
Beyond Supplements: Lifestyle Changes for Menopause Relief
While supplements can help, they work best as part of a comprehensive approach:
Regular exercise: Weight-bearing activities help maintain bone density
Balanced diet: Focus on whole foods rich in phytoestrogens (soy, flaxseeds)
Stress management: Practices like yoga, meditation, or tai chi
Adequate sleep: Establish good sleep hygiene habits
Limited caffeine and alcohol: Both can worsen hot flashes and sleep issues
Research evidence: The North American Menopause Society's position statement on non-hormonal management of menopause symptoms recommends these lifestyle modifications based on multiple clinical studies (Shifren et al., 2018)[17]. A study in Menopause found that women who exercised regularly reported fewer hot flashes and better quality of life (Daley et al., 2015)[18].
References
[1] Jackson RD, et al. (2006). Calcium plus vitamin D supplementation and the risk of fractures. New England Journal of Medicine, 354(7), 669-683.
[2] National Osteoporosis Foundation. (2018). Clinician's Guide to Prevention and Treatment of Osteoporosis.
[3] Abbasi B, et al. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences, 17(12), 1161-1169.
[4] Park H, et al. (2017). Association of serum magnesium level with hot flashes in perimenopausal women. Journal of Women's Health, 26(12), 1369-1375.
[5] Lucas M, et al. (2009). Effects of ethyl-eicosapentaenoic acid omega-3 fatty acid supplementation on hot flashes and quality of life among middle-aged women: a double-blind, placebo-controlled, randomized clinical trial. Menopause, 16(2), 357-366.
[6] Siscovick DS, et al. (2017). Omega-3 polyunsaturated fatty acid (fish oil) supplementation and the prevention of clinical cardiovascular disease. Circulation, 135(15), e867-e884.
[7] Leach MJ & Moore V. (2012). Black cohosh (Cimicifuga spp.) for menopausal symptoms. Cochrane Database of Systematic Reviews, (9), CD007244.
[8] The North American Menopause Society. (2015). Nonhormonal management of menopause-associated vasomotor symptoms: 2015 position statement. Menopause, 22(11), 1155-1174.
[9] Ford TC, et al. (2019). The effect of a high-dose vitamin B multivitamin supplement on the relationship between brain metabolism and blood biomarkers of oxidative stress: a randomized control trial. Nutrients, 11(11), 2551.
[10] Almeida OP, et al. (2014). B-vitamins reduce the long-term risk of depression after stroke: The VITATOPS-DEP trial. Annals of Neurology, 76(6), 858-865.
[11] Marlicz W, et al. (2020). Microbiome and probiotics in health and disease: How can they impact the management of menopausal women? Journal of Clinical Medicine, 9(6), 1844.
[12] The North American Menopause Society. (2017). The role of the gut microbiome in menopausal health. Menopause, 24(10), 1132-1135.
[13] Farzaneh F, et al. (2013). The effect of oral evening primrose oil on menopausal hot flashes: a randomized clinical trial. Archives of Gynecology and Obstetrics, 288(5), 1075-1079.
[14] Bayles B & Usatine R. (2009). Evening primrose oil. American Family Physician, 80(12), 1405-1408.
[15] U.S. Preventive Services Task Force. (2018). Vitamin and mineral supplements: Recommendations. https://www.uspreventiveservicestaskforce.org
[16] Qato DM, et al. (2016). Prescription and over-the-counter medication use among older adults in the United States. JAMA Internal Medicine, 176(4), 473-482.
[17] Shifren JL, et al. (2018). The North American Menopause Society recommendations for clinical care of midlife women. Menopause, 25(11), 1300-1317.
[18] Daley A, et al. (2015). Exercise to reduce vasomotor and other menopausal symptoms: A review. Maturitas, 80(1), 42-50.
Disclaimer: This article is for informational purposes only and should not replace professional medical advice. Always consult with a healthcare provider before starting any new supplement regimen, especially during perimenopause or menopause.
