Can Supplements Help With Menopause? Let’s Talk About It And 16 Of My Top Picks
Menopause can come with various symptoms that affect your life, often in ways you might not have expected. As a functional medicine doctor, I often consult with women looking for a natural way to help their bodies find a new balance and improve their quality of life.
Supplements can be an important part of that transition. The best menopause supplements address what you’re experiencing so that you can rest, reenergize, and find some relief from common symptoms of menopause.
My Top Supplement Recommendations
Women’s health supplements that target menopause offer a natural approach to symptoms like hot flashes, night sweats, mood swings, and sleep disturbances caused by hormonal fluctuations.
Do menopause supplements work? While there is no one magic treatment for everything that happens during the menopausal transition, supplements can be a valuable addition to managing symptoms and discomfort.
It’s important to do your research about the efficacy of each. Some supplements, like wild yam, just don’t have enough research to support them as better than a placebo. Others, like St. John’s wort, are great for mood support but not for long-term use.
What do doctors recommend for menopause relief? Doctors often recommend hormone replacement therapy (HRT) as the most effective treatment for menopause relief, in addition to lifestyle changes to diet and stress management.
You don’t have to take that approach to balance hormones during and after menopause if you’d prefer a natural path. Research shows that hormone-balancing supplements for menopause can provide relief and improve your symptoms for long-lasting hormonal health.
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For a comprehensive approach to hormone health, my carefully curated Hormone Health Stack contains 4 separate supplements to help bring your hormones into balance.
Ashwagandha
Ashwagandha is a popular adaptogen that has been used for thousands of years to boost the body’s resilience to stress and relieve anxiety symptoms. (1) During menopause, when you’re likely feeling both to a higher degree, ashwagandha supplements may offer some relief.
Sleep studies show ashwagandha may also treat insomnia and improve sleep quality by getting you to sleep more efficiently and with fewer interruptions. (2) This can make it easier to get up and go in the morning when you’ve been dealing with brain fog and fatigue.
B Vitamins
This group of vitamins plays an essential role in nervous system health, and deficiencies put you at a higher risk of cardiovascular disease and stroke. Poor heart health is linked to an earlier onset of menopause symptoms, so healthy levels of this one may slow down that process. (3)
B vitamins are also essential to mental and cognitive health, especially as we age. Low vitamin B6 and B12 intake have been linked to higher rates of dementia and Alzheimer’s disease. (4) B9, or folate, supports mood regulation and reduces the risk of depression during menopause. (5)
Together, B vitamins support cellular function and a healthy metabolism, which can help you maintain energy, mental clarity, weight loss, and emotional stability during this stage.
Black Cohosh
Black cohosh, a North American herb from the buttercup family, is a popular menopause remedy for hot flashes. Although the science on this one has become mixed, it’s approved in Germany as a treatment for premenstrual syndrome (PMS) bloating and cramping, as well as menopause symptoms.
Some studies show it may have some benefit on joint pain and inflammation in rheumatoid arthritis and osteoarthritis patients, a solid benefit as women get older. (6) I’d recommend trying this one for 6 months or so to see if you feel any relief.
LISTEN: Menstrual Cycle, Menopause & Hormone Replacement Therapy Myths & Truths | Esther Blum
Isoflavones
Which supplements are most effective for hot flashes during menopause? Isoflavones in soybeans, red clover, and alfalfa are phytoestrogens, which mimic or modulate the effects of estrogen. That makes them some of the most effective at reducing the frequency of hot flashes.
They do this by binding to estrogen receptors to help regulate hormone levels when they’re out of balance with progesterone, like during menopause.
Studies show these antioxidant compounds modulate hot flashes, support bone density, improve glycemic control, and positively affect systolic blood pressure. (7) You might see these as a soy supplement or a combination of different compounds in capsule or powder form.
If you’re sensitive to soy or worried about estrogen dominance, a potential side effect of consuming large quantities of soy, seek out isoflavones that aren’t derived from soy.
Inositol
Inositol is a natural compound found in foods like fresh fruits, nuts, and beans. It’s known for its calming effects on the nervous system, so inositol for menopause may be helpful if you’re dealing with anxiety and depression as part of your symptoms. (8)
Research shows it may be supportive if you’re dealing with metabolic syndromes like type 2 diabetes on top of menopause. Inositol can help regulate insulin sensitivity, which can support better metabolic outcomes and help you manage weight gain.
N-acetyl-cysteine (NAC)
Women who use NAC for menopause report reduced stress and a better mood thanks to its effects on neurotransmitters that play a role in mood regulation. This precursor to glutathione is also important to immune function.
Studies show it reduces your risk of immune system-related diseases and infections as you age, which can dramatically improve your well-being and quality of life postmenopause. (9)
Taurine
Taurine is an amino acid essential to nervous system function and managing oxidative stress. Both are key to a balanced mood and reduced risk of anxiety, depression, and mood swings at perimenopause, menopause, and postmenopause.
Taurine also works as an antioxidant to combat oxidative stress and reduce inflammation, which is crucial for reducing the risk of heart disease and other inflammatory conditions as you age.
Relax your body and your mind with one scoop a day of Chill, a powdered drink mix full of hormone-healthy ingredients like taurine, magnesium, and L-theanine.
Korean Ginseng
This potent form of ginseng helps fight off hot flashes and reduce mood swings thanks to its effects on the body’s stress responses. (10) Its adaptogenic properties help your body deal with hormones in flux at menopause that trigger hot flashes and mood changes.
The research on sexual function is more mixed, but studies on ginseng and estrogen dominance show it may have an effect on sex drive in postmenopausal women. (11)
Maca
Maca root is a Peruvian plant traditionally used to balance hormone levels getting in the way of fertility, libido, and menopause symptoms like hot flashes, vaginal dryness, and fatigue. Researchers believe it’s an adaptogenic herb that helps your body deal with stress. (12)
You’ll find this one in capsule form or as a powder, but it can also be eaten as food by baking, roasting, boiling, or drying it.
Magnesium
At least half of us aren’t getting enough magnesium in our diets, which can result in a cascade of symptoms affecting mood, memory, and stress management. (13) When hormones are in flux, low magnesium only exacerbates what you’re already feeling.
Supplementing with magnesium may reduce anxiety and irritability, alleviate tension-causing headaches, and improve your sleep. Magnesium also supports bone health by helping your body absorb calcium. This is crucial as your risk of osteoporosis increases post-menopause.
Diindolylmethane (DIM)
DIM has been found to block androgen hormones that may be the cause of thinning hair and mood swings. (14) It may also enhance estrogen metabolism, which is helpful for the hormone balance you want to keep during menopause. (15)
You can find DIM naturally in broccoli, kale, and other cruciferous veggies or as a combo supplement of DIM and ashwagandha for menopause.
L-Theanine
L-theanine is an amino acid known for calming effects that are particularly helpful for those with sleep issues or anxiety during menopause. (16) This happens because of its effect on mood-related neurotransmitters like gamma-aminobutyric acid (GABA), serotonin, and dopamine.
I want to pause here to highlight the importance of sleep as you manage your symptoms. A lack of sleep means your body doesn’t have time to heal, putting you at risk for a variety of conditions caused by oxidative stress.
Milk Thistle
Can herbs help reduce menopause symptoms? Herbs, like milk thistle, for hot flashes are a common natural treatment that can significantly decrease the frequency and duration of your symptoms. (17)
Silymarin, the herb's primary active ingredient, may also support liver function and, as a result, more balanced estrogen levels.
Your liver is responsible for breaking down excess estrogen in the body. It can’t do this when it’s overloaded with toxins and inflammation. Milk thistle can help restore liver cells, increasing their function so that the liver can break down any excess estrogen. (18)
Vitamin D
Vitamin D is essential to bone health, calcium absorption, and reducing your risk of osteoporosis and bone loss, a common issue as estrogen levels decline. (19) It also supports mood regulation, potentially reducing your risk of depression and mood swings.
Vitamin D deficiency is one of the most common nutrient gaps I see in my functional medicine practice. That doesn’t just worsen the effects of menopause. It increases your risk of heart disease, diabetes, and depression. Vitamin D supplementation can get you back on track.
Omega-3 Fatty Acids
Omega-3s found in fatty fish, olive oil, and over-the-counter fish oil supplements are anti-inflammatories linked to better cognitive function, reduced joint pain, and lower cholesterol. Studies show they may reduce the frequency of night sweats to help you get your rest. (20)
They’re good for your brain, too. Boosting your intake of omega-3s enhances serotonin function, which can help reduce mood swings, anxiety, and depression as you move through menopause.
Probiotics
The gut-brain connection affects your hormone health, too. If your microbiome is out of balance, that can influence estrogen metabolism, immune function, and mental health. Probiotics can help.
A healthy microbiome can increase calcium absorption and reduce osteoporosis risk, lower breast cancer and endometriosis risk, and lower heart disease risk. (21) It can even reduce gum disease risk, which can be a problem when hormones change as we age.
The Takeaway
Should you take menopause supplements? An individualized approach is best when optimizing your hormone health, and your healthcare professional is where you should start if you want to manage your symptoms long-term.
As some of these dietary supplements mimic the effects of estrogen, talk to your healthcare provider if you’re taking medications for hormonal conditions or at a higher risk of breast cancer.
In functional medicine, the goal is to get to the root of your symptoms to start the healing process. That can mean a hormonal imbalance in the case of menopause, but nutritional deficits, chronic stress, or inadequate sleep could exacerbate your symptoms.
If you’re ready to get to the bottom of your symptoms, schedule a consultation through one of the first telehealth clinics in the world that provides personalized functional medicine care.
- Lopresti, A.L. & Smith, S.J. (2021). Ashwagandha for the treatment and enhancement of mental and physical conditions: A systematic review of human trials. Journal of Herbal Medicine, 28, 100434.
- Mikulska, P., Malinowska, M., Ignacyk, M., et al. (2023). Ashwagandha (Withania somnifera)-current research on the health-promoting activities: a narrative review. Pharmaceutics, 15(4), 1057.
- Milart, P., Woźniakowska, E., & Wrona, W. (2018). Selected vitamins and quality of life in menopausal women. Prz Menopauzalny, 17(4), 175-179.
- Wang, Z., Zhu, W., Xing, Y. (2022). B vitamins and prevention of cognitive decline and incident dementia: a systematic review and meta-analysis. Nutrition Reviews, 80(4), 931–949.
- Mikkelsen, K., Stojanovska, L., & Apostolopoulos, V. (2016). The effects of vitamin B in depression. Current Medicinal Chemistry, 23(38), 4317-4337.
- Yang, C.L., Or, T.C., Ho, M.H., et al. (2013). Scientific basis of botanical medicine as alternative remedies for rheumatoid arthritis. Clinical Reviews in Allergy and Immunology, 44(3), 284-300.
- Chen, L.R., Ko, N.Y., & Chen, K.H. (2019). Isoflavone supplements for menopausal women: a systematic review. Nutrients, 11(11), 2649.
- Mukai, T., Kishi, T., Matsuda, Y., et al. (2014). A meta-analysis of inositol for depression and anxiety disorders. Human Psychopharmacology, 9(1), 55-63.
- Arranz, L., Fernández, C., Rodríguez, A., et al. (2008). The glutathione precursor N-acetylcysteine improves immune function in postmenopausal women. Free Radical Biology and Medicine, 45(9), 1252-1262.
- Lee, H.W., Ang, L., & Lee, M.S. (2022). Using ginseng for menopausal women's health care: A systematic review of randomized placebo-controlled trials. Complementary Therapies in Clinical Practice, 48, 101615.
- Ghorbani, Z., Mirghafourvand, M., Charandabi, S.M., et al. (2019). The effect of ginseng on sexual dysfunction in menopausal women: A double-blind, randomized, controlled trial. Complementary Therapies in Medicine, 45, 57-64.
- Meissner, H.O., Kapczynski, W., Mscisz, A., et al. (2005). Use of gelatinized maca (lepidium peruvianum) in early postmenopausal women. International Journal of Biomedical Science, 1(1), 33-45.
- Pickering, G., Mazur, A., Trousselard, M., et al. (2020). Magnesium status and stress: the vicious circle concept revisited. Nutrients, 12(12), 3672.
- Hwang, C., Sethi, S., Heilbrun, L.K., et al. (2016). Anti-androgenic activity of absorption-enhanced 3, 3'-diindolylmethane in prostatectomy patients. American Journal of Translational Research, 8(1), 166-176.
- Rajoria, S., Suriano, R., Parmar, P.S., et al. (2011). 3,3'-diindolylmethane modulates estrogen metabolism in patients with thyroid proliferative disease: a pilot study. Thyroid, 21(3), 299-304.
- Imafuku, F., Yamamoto, K., Tanaka, E., et al. (2023). Analysis of the effects of known sleep-support supplements in relation to life habits, sleep conditions, and sleep problems. Nutrients, 15(10), 2377.
- Saberi, Z., Gorji, N., Memariani, Z., et al. (2020). Evaluation of the effect of silybum marianum extract on menopausal symptoms: A randomized, double-blind placebo-controlled trial. Phytotherapy Research, 34(12), 3359-3366.
- Emadi, S.A., Ghasemzadeh Rahbardar, M., Mehri, S., et al. (2022). A review of therapeutic potentials of milk thistle (Silybum marianum L.) and its main constituent, silymarin, on cancer, and their related patents. Iranian Journal of Basic Medical Sciences, 25(10), 1166-1176.
- Mei, Z., Hu, H., Zou, Y., et al. (2023). The role of vitamin D in menopausal women's health. Frontiers in Physiology, 14, 1211896.
- Mohammady, M., Janani, L., Jahanfar, S., et al. (2018). Effect of omega-3 supplements on vasomotor symptoms in menopausal women: A systematic review and meta-analysis. European Journal of Obstetrics and Gynecology and Reproductive Biology, 228, 295-302.
- Barrea, L., Verde, L., Auriemma, R.S., et al. (2023). Probiotics and prebiotics: any role in menopause-related diseases? Current Nutrition Reports, 12(1), 83-97.
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BY DR. WILL COLE
Dr. Will Cole, DNM, IFMCP, DC is a leading functional medicine expert who consults people around the globe, starting one of the first functional medicine telehealth centers in the world. Named one of the top 50 functional and integrative doctors in the nation, Dr. Will Cole provides a functional medicine approach for thyroid issues, autoimmune conditions, hormonal imbalances, digestive disorders, and brain problems. He is also the host of the popular The Art of Being Well podcast and the New York Times bestselling author of Intuitive Fasting, Ketotarian, Gut Feelings, and The Inflammation Spectrum.
Gut Feelings
Healing The Shame-Fueled Relationship
Between What You Eat And How You Feel