Between hot flashes and fatigue, menopause is uncomfortable for many women. Unfortunately, it’s also unavoidable. However, there are a number of supplements out there that may bring you relief from some of the symptoms associated with menopause.
To identify the best menopause supplements of 2022, the Forbes Health editorial team consulted a panel of two doctors who provided their product recommendations and reasons why they stand out. Star ratings were assigned to each supplement solely by the editorial team and are based on factors including price and user rating. Read on for our top picks.
Note: Prices are accurate as of the publication date and are subject to change.
To identify the best menopause supplements of 2022, the Forbes Health editorial team consulted a panel of two doctors who provided their product recommendations and reasons why they stand out. Star ratings were assigned to each supplement solely by the editorial team and are based on factors including price and user rating.
Diet / Nutrition
Obstetrics / Gynecology
Menopause is the cessation of ovarian function, explains Mary Jane Minkin, M.D., a clinical professor in the department of obstetrics and gynecology at the Yale University School of Medicine in New Haven, Connecticut. “In women who have a uterus and have periods, it is defined as a year of no periods,” she says, noting that blood tests are needed to confirm menopause in women who have had hysterectomies.
Menopause can happen in your 40s or 50s, with the average starting age being 51 in the U.S., adds Kellyann Petrucci, N.D., a functional medicine doctor and certified nutrition consultant in New York City.
While we often associate menopause with the end of the menstrual cycle, there’s also the perimenopause (pre-menopause) and postmenopause stages.
“As you age, your reproductive cycle slows down and prepares to stop,” says Dr. Petrucci. “As menopause nears, the ovaries make less estrogen and stop releasing eggs into the fallopian tube, resulting in changes to the menstrual cycle. [Your period] may become irregular and unpredictable and, eventually, completely stop.”
During this time, physical changes also occur as your body adapts to different levels of hormones. “A lot of women going through the stages of menopause suffer from hot flashes, poor sleep, mood swings, vaginal dryness and weight gain,” adds Dr. Petrucci. “The symptoms you experience during each stage of menopause are all part of your body’s adjustment to these changes, but that doesn’t mean it’s easy.” For a lot of women, the symptoms interfere with daily life.
The most effective therapy for menopausal hot flashes is estrogen therapy, per Dr. Minkin. However, some women (like those with a history of breast cancer) cannot take hormonal therapy or simply choose not to do so. “And that’s, in general, where the talk of supplements, which are aimed primarily at hot flashes, comes in,” she explains. Prescription non-hormonal medications are also available, which can help with hot flashes, too.
Menopause supplements are typically a combination of botanicals and/or vitamins and minerals administered to alleviate one or more of the symptoms women experience during menopause, says Dr. Petrucci. “Black cohosh, red clover, chasteberry, dong quai and evening primrose are popular botanicals you often see in menopause supplements,” she says.
While there’s a lot of anecdotal evidence to suggest these botanicals can provide some relief—particularly with hot flashes—researchers say many botanicals (aside from black cohosh) found in menopause supplements offer limited scientific evidence showing their effectiveness and long-term safety[2].
Still, menopause supplements may offer a few benefits, depending on the ingredients.
Many menopause supplements contain vitamin D, which is important for aging women in terms of promoting bone health, says Dr. Minkin.
“Vitamin D isn’t just a vitamin—it’s also a hormone and it plays a big role in keeping your other hormones balanced,” adds Dr. Petrucci.
| # | Preview | Product | Rating | Price | |
|---|---|---|---|---|---|
| 1 |
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Nature Made Vitamin D3, 100 Tablets, Vitamin D… |
31,018 Reviews |
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| 2 |
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Nature Made Extra Strength Vitamin D3 5000 IU (125… |
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| 3 |
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Nature’s Bounty Vitamin D, Immune Support, 2000… |
51,212 Reviews |
$11.84 | Buy on Amazon |
| 4 |
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NatureWise Vitamin D3 5000iu (125 mcg) 1 Year… |
132,971 Reviews |
$14.99 | Buy on Amazon |
| 5 |
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Vitamin D Supreme 5000 IU by Designs for Health -… |
526 Reviews |
$94.45 | Buy on Amazon |
There is some—albeit limited—scientific evidence linking specific menopause supplement ingredients, notably black cohosh and St. John’s wort, to a reduction in menopause-related symptoms including hot flashes and mood changes[3].
While menopause supplements are generally considered safe, always check with your doctor before taking one, especially if you’re already taking other medications with ingredients that may interact. Additionally, keep in mind that supplements are regulated by the U.S. Food and Drug Administration (FDA) as food—not drugs—so seek out ones that have been third-party tested and certified.
Also, Dr. Petrucci emphasizes that there is limited scientific evidence supporting many of the botanicals found in menopause supplements for long-term use. “In fact, one of the most popular, black cohosh, has conflicting evidence of possible liver toxicity,” she explains. “I cannot stress enough that women need to work closely with their OB-GYN during this time.”
Aside from menopause supplements, there are other ways to treat menopause and menopause-related symptoms.
“I am a fan of targeted supplementation when needed—I prefer to have my patients focus on their nutrition first,” says Dr. Petrucci. She suggests a diet focused on whole foods and other key vitamins and minerals. “A diet rich in vegetables, lean proteins and healthy fat is going to restore a woman’s health faster than a supplement,” she says.
Dr. Petrucci also suggests amping up fiber intake. “The health of the gut affects everything from our immune system to our moods,” she says. “Our good gut bacteria loves to feed on fiber, so women need to be very mindful that they are getting at least 25 to 30 grams a day,” she says. If your diet isn’t supplying enough, a tablespoon or two of flax seeds is a great way to sneak in more fiber.
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An imbalance of good and bad bacteria in the gut can interfere with the body’s ability to absorb and use nutrients properly. “This imbalance may also launch a cascade of unpleasant symptoms like bloating, gas and other intestinal issues,” says Dr. Petrucci. A combination prebiotic and probiotic supplements can support a healthy gut by balancing the good and bad bacteria. “In addition, several key hormones are made in the digestive tract, so we need to keep our gut healthy to support this process,” she adds.
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Vitamin D can help keep your other hormones balanced, so Dr. Petrucci suggests spending at least 15 minutes a day in the sun or taking an additional supplement if it isn’t included in your menopause supplement.
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B vitamins are essential for energy and mood—“two things a lot of menopausal women struggle with,” says Dr. Petrucci. She suggests a B complex supplement, which often includes vitamin B12, methylcobalamin, folic acid and 5-methyltetrahydrofolate.
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Dr. Petrucci also suggests magnesium for its ability to calm the nervous system. “During menopause, I find it essential for better quality sleep,” she says.
When you hit menopause, your collagen production decreases dramatically “because estrogen is critical for maintaining collagen. As you lose estrogen, you also lose collagen,” says Dr. Petrucci, who has a line of supplements, including collagen. “Add hydrolyzed collagen powder or bone broth to your daily diet to support gut, skin and joint health.”
Soy may also be effective in managing menopause symptoms, adds Dr. Minkin. “Soy contains weak plant estrogens known as isoflavones,” she says, noting that many oncologists believe isoflavones act as blockers to stronger estrogens. “Indeed, if you look at Japan, where people have the highest soy intake in the world, they also have among the lowest breast cancer rates,” says Dr. Minkin. She suggests a product called Equelle, which is derived from soy and can be helpful for hot flash relief.
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As previously mentioned, estrogen therapy is the most effective therapy for menopausal hot flashes, per Dr. Minkin. However, it isn’t an option for some women, including those with a history of breast cancer.
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