Should You Take Supplements During Menopause?

Exploring the Benefits and the Evidence

Menopause is a natural stage of life, but the symptoms it brings can range from mildly inconvenient to life-altering. Many women explore supplements to help manage symptoms like hot flushes, fatigue, anxiety, and brain fog. But with so many options available, how do you know which ones are actually effective?

In this article, we’ll explore the benefits of supplements in menopause, and more importantly, what the evidence says, including the differences between vitamins, minerals, and herbal remedies.

Why Supplements Can Help During Menopause

Declining oestrogen levels during perimenopause and menopause affect many systems in the body, including the brain, bones, skin, and cardiovascular health. While HRT (hormone replacement therapy) can be highly effective, not everyone is able or willing to take it. This is where supplements may offer additional support.

Supplements can:

• Help bridge nutritional gaps

• Support long-term health (e.g., bones, heart, cognition)

• Target specific symptoms (e.g., sleep, mood, hot flushes)

• Offer a non-hormonal alternative or complement to HRT

But not all supplements are equal and not all are backed by science.

Evidence-Based Supplements: What Does the Research Say?

Let’s look at some of the most researched supplements, both vitamin-based and herbal, and what current evidence tells us.

Calcium and Vitamin D – Strong Evidence

What they do: Support bone density, reduce risk of osteoporosis.

The evidence: Recommended by NICE and NHS for postmenopausal women, especially those with low dietary intake or low sun exposure. Vitamin D helps your body absorb calcium, and together they are crucial for maintaining bone health.

Take note: Too much calcium from supplements may increase kidney stone risk; always balance with dietary intake.

Magnesium- Strong Evidence

Magnesium is often called “nature’s relaxant.” It helps regulate the nervous system, supports better sleep, eases muscle tension, and can help reduce anxiety or irritability.

Supports: Sleep, mood, joint pain, energy levels

Tip: Magnesium glycinate or citrate is best absorbed and gentler on digestion

Omega-3 Fatty Acids (Fish or Algal Oil) – Moderate Evidence

What they do: May reduce inflammation, support brain health and mood.

The evidence: Some studies suggest benefits for reducing anxiety and depressive symptoms; may improve cognitive function in midlife.

Tip: Choose high-quality, purified supplements to reduce risk of heavy metal contamination.

Black Cohosh – Mixed but Promising Evidence

What it does: May reduce hot flushes, night sweats, and mood swings.

The evidence: Some clinical trials show modest symptom improvement; others show no benefit. Quality and standardisation vary.

Caution: Avoid if you have liver disease or are on certain medications.

Red Clover (Isoflavones) – Modest Evidence

What it does: Contains phytoestrogens that may mimic oestrogen.

The evidence: Some benefit seen for hot flushes, particularly in women who do not take HRT. Better results with higher-dose standardised extracts.

Consider: Effects are usually mild; not suitable for hormone-sensitive cancers without specialist advice.

Ashwagandha – Emerging Evidence

What it does: Adaptogenic herb for stress, anxiety, and sleep.

The evidence: Growing support in clinical trials for reducing cortisol and improving sleep quality in midlife women.

Best form: Standardised extract (e.g. KSM-66 or Sensoril) in capsule form.

Sage – Traditional Use with Some Scientific Support

What it does: Used to reduce hot flushes and night sweats.

The evidence: Small trials show benefit for frequency and intensity of vasomotor symptoms.

Forms: Capsules or tinctures may be more effective than tea.

Lions Mane- Emerging Research

Many women experience cognitive symptoms during perimenopause and menopause.

This is largely driven by fluctuating oestrogen levels, which affect brain function—particularly in areas like the hippocampus (memory) and prefrontal cortex (concentration).

Lion’s Mane is being explored for its neuroprotective and mood-stabilising effects, which may help bridge this hormonal gap.

Lion’s Mane is a promising natural option for women experiencing brain fog, forgetfulness, and irritability during menopause. While research is still emerging, early studies support its use for memory, mood, and nerve support.

The Problem with Non-Standardised Herbal Supplements

Unlike medicines, herbal and food supplements are not tightly regulated in many countries, including the UK. This means:

The dose of active ingredient may vary greatly between brands.

Some products may be contaminated with pesticides, heavy metals, or fillers.

Labels may not reflect what's actually in the bottle.

Just because a product is “natural” doesn’t mean it’s safe or effective.

Tip: Choose supplements that are:

Standardised (contain a consistent amount of active ingredients)

Third-party tested (look for Informed-Sport, USP, or NSF certification)

Sold by reputable companies or recommended by a healthcare professional

What Supplements May Not Help – Despite the Hype

Evening Primrose Oil – Once popular, now shown to have minimal to no benefit for hot flushes or hormonal balance in most studies.

Dong Quai – Traditional Chinese herb with limited Western clinical evidence; may interact with medications.

Soy Supplements – May benefit some women, particularly in Asian populations with lifelong soy intake, but effects are modest and variable.

So… Should You Be Taking Supplements?

There’s no one-size-fits-all answer. Some women benefit from targeted supplements, while others may see better results from HRT, lifestyle changes, or a combination of both. What’s important is that your approach is:

Personalised – Based on your symptoms, lifestyle, and medical history

Evidence-informed – Grounded in science, not marketing

Safe – Chosen with professional advice to avoid interactions

In Summary: Supplements Can Support, Not Replace, Your Menopause Plan

Supplements can play a useful role in helping you feel better, protect your long-term health, and regain balance, especially when chosen wisely. They are not a cure-all, but when used with care, they can enhance the way you experience menopause.

Need expert guidance?

Our clinic offers menopause consultations to help you build a tailored plan that works for you, whether that includes HRT, natural therapies, or a supplement review.

Book a consultation today and take control of your menopause journey.

Regards

Amanda