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Nov 15, 2023

The 7 Best Supplements for Menopause, According to a Dietitian

These supplements may help hot flashes, sleep troubles, bone density, and more

These supplements may help hot flashes, sleep troubles, bone density, and more

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Verywell Health / Kristin Kempa

Menopause happens when you have gone 12 months without having a menstrual cycle. This is a natural process and typically happens between the ages of 45-55. The average age of menopause in the United States is 51 years old. Perimenopause refers to the time in which the body is making the natural transition to menopause. This transitional period can last anywhere from 7-14 years. During this time, hormones, such as estrogen and progesterone, fluctuate and menstrual cycles become irregular, which can lead to a number of symptoms including hot flashes, mood changes, trouble sleeping, discomfort or disinterest in sex, weight gain, and decreasing bone density.

"The most promising ways to manage menopausal symptoms are regular exercise, a diet rich in fruits, vegetables, whole grains, nuts, seeds, and legumes, more seafood and less red and processed meats, and limiting alcohol," says registered dietitian, Hillary Wright, MEd, RDN, co-author of The Menopause Diet Plan, A Natural Guide to Managing Hormones, Health and Happiness. "These strategies are likely to go much further than relying on supplements to manage menopausal symptoms."

Many menopause supplements lack validity from research and could even be dangerous due to potential interactions with other medications. However, there are some supplements that have been shown to improve various menopause symptoms and may be important to get enough of as you age. The best supplements for menopause will depend on your specific symptoms, health history, and nutrient needs. As always, talk with your healthcare provider to determine which supplements may benefit you most. To determine the best menopause supplements, our dietitian analyzed the latest research and spoke with trusted dietitians and experts who specialize in menopause.

Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology. From there, a registered dietitian on our Medical Expert Board reviews each article for scientific accuracy. Always speak with a healthcare professional before adding a supplement to your routine, to ensure that the supplement is appropriate for your individual needs and which dosage to take.

Amazon

Third-party tested

Contains soy isoflavones

Free of dairy, wheat, and artificial flavors and sweeteners

May not be safe for those with a history or risk of estrogen-sensitive breast cancer

One a Day Women's Menopause Multivitamin is a third-party tested, all-in-one solution for alleviating perimenopausal symptoms and supporting the physical changes that come throughout the transition to menopause. Estrogen levels decline during menopause, which can lead to lower levels of magnesium, bone density loss, mood changes, disrupted sleep, and hot flashes.

One a Day Women's Menopause Multivitamin contains vitamin D, calcium, and magnesium to support bone health, along with biotin and zinc, which can help with hair loss. In addition, this multivitamin contains 60 mg of soy isoflavones, which are compounds found naturally in soybeans that have estrogenic effects in the body. Specifically, One a Day contains the isoflavones, daidzein, glycitein, and genistein, which have been shown to decrease hot flashes and night sweats. A 2018 study found that those in early menopause who consumed soy protein with isoflavones for six months had improved cardiovascular risk outcomes as well.

Supplements with isoflavones may not be safe for those with a history of estrogen-sensitive breast cancer or elevated risk of breast cancer for genetic reasons, says Wright, who works as an oncology dietitian at Dana Farber Cancer Institute in Boston. To assess if this supplement is best for you, check with a healthcare provider before taking it.

Price at time of publication: $15 ($0.30 per serving)

Key SpecsForm: Tablet | Dose: 1 tablet | Third-Party Certified: Yes | Servings Per Container: 50

Amazon

NSF Certified

Rich in isoflavones

Vegan, gluten-free, dye-free

Not safe for those with a history or risk of estrogen-sensitive breast cancer

If fans and cold showers aren't enough to help, it may be a good time to try a supplement to help reduce hot flashes. Currently, the best treatment for hot flashes is hormone replacement therapy (HRT), which involves taking estrogen prescribed by a healthcare professional. However, HRT can increase your risk of a stroke and some cancers, so people often seek an alternative approach. On the flip side, some natural herbs like black cohosh and evening primrose oil have been linked to fewer hot flashes, but studies don't back their efficacy.

There is good evidence to support that soy isoflavones can help reduce hot flashes, which is why we recommend Theralogix IsoRel Whole Soybean Extract. It's NSF certified, meaning it's third-party tested, and provides 250 mg of soy, with 100 mg coming from soy isoflavones. Because Theralogix uses a whole soybean extract, it's rich in genistein and daidzein, two isoflavones linked to reduced hot flashes and night sweats.

As noted above, consult a healthcare professional if you have a history of estrogen-sensitive breast cancer or increased risk of breast cancer due to family history before taking this supplement.

Price at time of publication: $44 ($0.49 per serving)

Key SpecsForm: Capsule | Dose: 1 capsule | Third-Party Certified: Yes | Servings Per Container: 90

Amazon

Third-party tested by ConsumerLab.com

Budget-friendly

Kosher, non-GMO, halal, soy-free, dairy-free, and gluten-free

Vitamin K should not be taken alongside blood thinners

Bone mass rapidly declines during and after menopause due to decreasing levels of estrogen. This puts postmenopausal people at risk of osteoporosis and fractures. Research shows that adequate intake of calcium, vitamin D, vitamin K, selenium, magnesium, and beta-carotene can all help improve bone density. Vitamin D helps increase absorption of calcium, while magnesium and vitamin K work to keep calcium in the bones and out of soft tissues. Vitamin D can be hard to come by in food, and if you don't spend much time in the sun, you could be deficient. The recommended dietary allowance (RDA) for vitamin D for adults 19-51 years of age is 600 IU per day.

Now Foods Vitamin D-3 and K-2 is a top pick to support bone density during menopause because it is third-party tested, provides 1,000 IU of vitamin D3, and 45 mcg of vitamin K-2. Studies show that vitamin K and vitamin D taken together can significantly increase bone density, specifically in postmenopausal women.

Check with your healthcare provider before taking vitamin D-3 and K-2, as dosing recommendations for vitamin D vary, and vitamin K can dangerously interact with blood thinners, like warfarin.

Price at time of publication: $8 ($0.07 per serving)

Key SpecsForm: Capsule | Dose: 1 capsule | Third-Party Certified: Yes | Servings Per Container: 120

Amazon

Absorbable form of nutrients

Does not contain iron

Free of gluten, dairy, soy, and artificial flavors

Dose of 3-6 capsules per day

Nutrient needs shift during menopause, partly due to the menopause process and partly due to aging. "Most women will need some type of dietary supplement after menopause, given the increased needs for certain nutrients, such as calcium, and the ongoing, unmet need for other nutrients, such as vitamin D, magnesium, and omega-3 fats," says Elizabeth Ward, MS, RDN, co-author, The Menopause Diet Plan, A Natural Guide to Managing Hormones, Health and Happiness. While eating a well-balanced diet is the best way to make sure you are meeting your vitamin and mineral needs, a multivitamin, like Thorne Women's Multi 50+, can help fill in any nutrient gaps.

We like that Thorne Women's Multi 50+ Daily Multivitamin includes calcium, vitamin D, magnesium, and choline in easy absorbable forms, while purposefully excluding copper and iron. Starting at the age 51, the RDA for iron drops from 18 mg/day to 8 mg/day for women. Since those in menopause have irregular menstrual cycles or no period at all, they are not at high risk for iron deficiency, and taking too much iron can have negative side effects.

Thorne is a trusted supplement brand that prioritizes efficacy, quality, and safety. They internally test each product with four rounds of testing and refuse to use unnecessary ingredients or fillers in supplements. Thorne recommends taking a minimum of three capsules daily and up to six capsules per day for extra nutrient support.

Price at time of publication: $43 for 180 count ($1.43 per serving)

Key SpecsForm: Capsule | Dose: 6 capsules | Third-Party Certified: No | Servings Per Container: 30

Amazon

Contains biotin, zinc, and collagen to support hair growth

Non-GMO

Free of drugs, hormones, dairy, gluten, and artificial additives

Expensive

Not third-party tested

Contains excessively high levels of some nutrients

The decline of estrogen and progesterone levels can lead to hair loss throughout menopause. These hormones play a role in hair growth and thickness, so as they decrease, it can cause slower hair growth and thinning of hair. Stress can also lead to hair loss. The perimenopausal period is a stressful time, not only because of physical changes, but also because of life events that tend to happen at the same time—like taking care of aging children and parents.

Eating a nutritious and balanced diet of fruits, vegetables, lean proteins, whole grains, and healthy fats, as well as managing stress, can help decrease the rate of hair loss and thinning. But if lifestyle changes aren't cutting it, a hair loss supplement like Nutrafol Women's Balance Hair Growth Supplement, may help improve symptoms.

Nutrafol Women's Balance supplement was designed for women over the age of 45 experiencing hair thinning and loss. It contains a variety of vitamins and minerals that support hair growth including vitamins A, C, D, and E, as well as 2500 mcg of biotin, 225 mcg of iodine, 20 mg of zinc, and 200 mcg of selenium. Nutrafol also contains a number of herbs, collagen, antioxidants, fatty acids, and amino acids that can help support hair growth.

Research is mixed on the efficacy of minerals like biotin and selenium improving hair growth. However, people who have taken Nutrafol report thicker, softer, and shinier hair, as well as an improvement in hot flashes, sleep, and mood. It is a common hair loss supplement recommended by dermatologists and should be taken daily for at least 6 months to see a potential benefit. The recommended dose is four capsules once a day taken with a meal for best results. Nutrafol is non-GMO and free of drugs, hormones, dairy, gluten, and artificial additives. Nutrafol does testing for ingredient purity, and for the presence of heavy metals, pesticides, and other chemicals in their supplements as well as test microbiological safety for every lot made.

Price at time of publication: $88 for 120 count ($2.93 per serving)

Key SpecsForm: Capsule | Dose: 4 capsules | Third-Party Certified: No | Servings Per Container: 30

Amazon

Easily absorbable form of magnesium

Non-GMO and vegan

Free of wheat, soy, dairy, eggs, nuts, gluten, and artificial additives

Large capsule may be difficult for some to swallow

Whether it's due to hot flashes or stress, sleep is commonly disrupted during menopause. While no supplement can replace good sleep hygiene, there's some research to back that magnesium may help you sleep better. Magnesium helps promote relaxation and is associated with reducing anxiety and stress. Declining levels of estrogen during menopause have been associated with low levels of magnesium. One study found that magnesium supplements helped people with insomnia sleep longer and better. It's also been shown to help those with restless leg syndrome. Magnesium also helps improve bone density, which declines during menopause.

Pure Encapsulations Magnesium Glycinate is a top pick for better sleep. Magnesium glycinate is the best form of magnesium to take for sleep because the magnesium is bound to the amino acid glycine, which can improve sleep quality, and this form is well-tolerated and easily absorbed.

Pure Encapsulations is a trusted supplement brand that rigorously tests all raw ingredients for identity, potency, contaminants, and heavy metals. Pure Encapsulations Magnesium Glycinate is vegan, non-GMO, gluten-free, soy-free, nut-free, and dairy-free. The recommended serving is one capsule per day, which delivers 120 mg of magnesium glycinate.

Price at time of publication: $25 for 90 count ($0.28 per serving)

Key SpecsForm: Capsule | Dose: 1 capsule | Third-Party Certified: No | Servings Per Container: 90

Puritan

Third-party tested

Easily absorbed form of magnesium

Free of sugar, milk, soy, gluten, wheat, and fish

Recommended dose of four pills daily may be higher than some need

May cause stomach discomfort or diarrhea

Not meant to be taken long-term for constipation

Declining estrogen and progesterone levels during perimenopause slow digestion and the emptying of the colon, which can lead to constipation. Lack of movement, due to disrupted sleep and generally not feeling great during menopause may also cause constipation. The best line of defense for constipation is drinking plenty of water, moving your body daily, and eating foods high in fiber, like fruits, vegetables, and whole grains. If this doesn't provide relief, a supplement like Puritan's Pride Magnesium Citrate could help get things moving.

Magnesium citrate is the best form of magnesium to take for constipation, as it relaxes the bowels and draws water into the intestines to help soften the stool. It is not meant to be taken long term but can provide temporary constipation relief. Magnesium citrate is easily absorbed, but it should be noted it can cause bloating or diarrhea in some people.

Puritan's Pride sources from high quality ingredients and tests and inspects up to 15 times throughout the manufacturing process. Puritan's Pride Magnesium Citrate is third-party tested and approved in a 2023 review of magnesium supplements through ConsumerLab.com's voluntary certification program.

It is recommended to take one capsule four times daily with a meal for best results. It's important to note that this dose would provide a total of 400 milligrams (mg) of magnesium—more than the recommended dietary allowance of 320 mg per day and the tolerable upper take level for supplemental magnesium of 350 mg per day. Check with your healthcare provider before taking this to determine the best dose for you.

Price at time of publication: $13 ($0.06 per serving)

Key SpecsForm: Capsule | Dose: 1 capsule | Third-Party Certified: Yes | Servings Per Container: 200

Calcium is well known for its role in bone health. Starting at age 51, calcium needs for women increase from 1,000 mg/day to 1,200 mg/day. However, supplements are no longer routinely recommended due to research in recent years that shows the risks of taking calcium supplements may outweigh the benefits for bone health. Specifically, calcium supplements may increase the risk of cardiovascular events in postmenopausal women.

We excluded black cohosh and evening primrose oil from this roundup. Although there are some studies, as well as anecdotal evidence, that show these herbs might reduce hot flashes, most studies are inconclusive. They are unlikely to cause harm—unless you’re taking a medication that could interfere with them—but we believe there are better evidence-based alternatives for menopause supplements.

There's no need to take a supplement during menopause if you aren't deficient in any nutrients or having severe symptoms. However, a menopause supplement could be beneficial for the following groups.

The following groups may not benefit from a menopause supplement.

Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here.

We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by one of three independent, third-party certifiers: USP, NSF, or ConsumerLab.com.

It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.

Experts we interviewed for expert insight on best supplements for menopause include:

Supplements that are third-party tested are sent to a lab where they are tested to ensure they contain what they say they contain and are not contaminated with specific high-risk, common contaminants. However, it's important to note:

Many nutrients come in a variety of forms. For example, magnesium can be found in the form of magnesium oxide, magnesium citrate, magnesium glycinate, and others. The best form for you will depend on the symptom you are trying to treat and any other health goals or concerns you have. We recommend consulting with a healthcare provider to determine the best form of each supplement for you.

It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.

Some of the supplements discussed here have the potential to negatively interact with specific medications. For example, soy isoflavones can interfere with Tamoxifen and thyroid hormone medications like levothyroxine, and vitamin K should not be taken alongside warfarin (Coumadin). Before taking a supplement, check with your healthcare provider to determine if it could negatively interact with any medications (or other supplements) you are taking.

Most of the supplements mentioned here contain several nutrients of which each have their own specific RDA. Refer to each section above or the National Institutes of Health Nutrient Recommendations.

How much is too much depends on the specific nutrient and your specific health status. Check with your healthcare provider before taking a menopause supplement to ensure that it's safe and the benefits outweigh any risks.

"Research tells us the most promising ways to manage menopausal symptoms are regular exercise, a diet rich in fruits, vegetables, whole grains, nuts, seeds, and legumes, more seafood and less red and processed meats, and limiting alcohol. These strategies are likely to go much further than relying on supplements to manage menopausal symptoms," says Wright.

Other lifestyle changes include lifting weights to boost muscle mass and improve bone density. If you have hot flashes, you can try avoiding spicy foods and alcohol, carrying a portable fan, and dressing in layers. Incorporate healthy sleep habits to help improve sleep like staying off screens before bedtime and going to sleep at a consistent time each night.

"It's tough to tease out the effects of aging from menopause when it comes to weight gain," says Ward. As you get older, you lose muscle mass, and the less muscle you have the fewer calories you burn. "In addition, women tend to be less active during the run-up to menopause and in their 50s, which also contributes to a slower-calorie burn," says Ward.

"Declining estrogen levels favor weight gain in the midsection. Most of this fat is visceral fat, which isn't good for your health. However, you can lose visceral fat in the same way you lose subcutaneous fat—with a calorie deficit. If you've gained weight, it's important to take a look at what you're eating, which is likely the biggest reason for weight gain, and how much physical activity you get," Ward says.

When you have gone 12 months without a menstrual cycle, you have hit menopause. The time after this is called postmenopause. The time leading up to menopause is called perimenopause and lasts an average of 4-5 years for most people but can last as long as 7-14 years. How long perimenopause lasts depends on a number of factors including lifestyle factors, race, ethnicity, and the age at which perimenopause began.

Lainey Younkin, MS, RD is a Registered Dietitian who works with women, many who are in perimenopause, to help them lose weight sustainably. She analyzed the latest nutrition research and spoke to trusted dietitians who specialize in hormones and menopause to compile the list of menopause supplements in this article.

National Institute on Aging. What is menopause?

Chen LR, Ko NY, Chen KH. Isoflavone Supplements for Menopausal Women: A Systematic Review. Nutrients. 2019 Nov 4;11(11):2649. doi:10.3390/nu11112649

Sathyapalan T, Aye M, Rigby AS, Thatcher NJ, Dargham SR, Kilpatrick ES, Atkin SL. Soy isoflavones improve cardiovascular disease risk markers in women during the early menopause. Nutr Metab Cardiovasc Dis. 2018 Jul;28(7):691-697. doi:10.1016/j.numecd.2018.03.007

Karlamangla AS, Burnett-Bowie SAM, Crandall CJ. Bone health during the menopause transition and beyond. Obstetrics and Gynecology Clinics of North America. 2018;45(4):695-708. doi:10.1016/j.ogc.2018.07.012

Silva TR, Oppermann K, Reis FM, Spritzer PM. Nutrition in Menopausal Women: A Narrative Review. Nutrients. 2021 Jun 23;13(7):2149. doi:10.3390/nu13072149

National Institutes of Health. Vitamin D Fact Sheet.

Ushiroyama T, Ikeda A, Ueki M. Effect of continuous combined therapy with vitamin K(2) and vitamin D(3) on bone mineral density and coagulofibrinolysis function in postmenopausal women. Maturitas. 2002 Mar 25;41(3):211-21. doi:10.1016/S0378-5122(01)00275-4

Kuang X, Liu C, Guo X, Li K, Deng Q, Li D. The combination effect of vitamin K and vitamin D on human bone quality: a meta-analysis of randomized controlled trials. Food Funct. 2020 Apr 30;11(4):3280-3297. doi:10.1039/C9FO03063H

National Institutes of Health. Health Professional Fact Sheet: Iron.

Tarleton EK, Littenberg B. Magnesium intake and depression in adults. J Am Board Fam Med. 2015;28(2):249-256. doi:10.3122/jabfm.2015.02.140176

Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012 Dec;17(12):1161-9.

Marshall NS, Serinel Y, Killick R, et al. Magnesium supplementation for the treatment of restless legs syndrome and periodic limb movement disorder: A systematic review. Sleep Medicine Reviews. 2019;48:101218. doi:10.1016/j.smrv.2019.101218

Kawai N, Sakai N, Okuro M, Karakawa S, Tsuneyoshi Y, Kawasaki N, Takeda T, Bannai M, Nishino S. The sleep-promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus. Neuropsychopharmacology. 2015 May;40(6):1405-16. doi:10.1038/npp.2014.326

National Institutes of Health. Magnesium.

Myung SK, Kim HB, Lee YJ, Choi YJ, Oh SW. Calcium Supplements and Risk of Cardiovascular Disease: A Meta-Analysis of Clinical Trials. Nutrients. 2021 Jan 26;13(2):368. doi:10.3390/nu13020368

Lupu R, Mehmi I, Atlas E, Tsai MS, Pisha E, Oketch-Rabah HA, Nuntanakorn P, Kennelly EJ, Kronenberg F. Black cohosh, a menopausal remedy, does not have estrogenic activity and does not promote breast cancer cell growth. Int J Oncol. 2003 Nov;23(5):1407-12. doi:10.3892/ijo.23.5.1407