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What is the best menopause supplement?

Medicine bottle with pills, tablets, fruit and nuts
Menopause Wellness Centre - Best Menopause Supplement

Navigating the plethora of supplement advertisements can indeed be overwhelming, especially when it comes to managing menopause symptoms. Not least because it is an often largely unregulated industry.

Everyone's menopause journey is unique, and everybody will experience something different and in varying degrees.

So where do you start? What is the best menopause supplement to take? Here's a structured approach to help you determine which supplements might be beneficial during menopause:

  1. Consult Healthcare Provider: Always consult your healthcare provider before starting any new supplement regimen, especially during menopause. They can offer personalised advice based on your medical history, current medications, and specific symptoms.

  2. Identify Symptom Priorities: Determine which menopausal symptoms are most bothersome for you. Common symptoms include hot flashes, night sweats, mood swings, insomnia, vaginal dryness, skin and hair issues, and bone density loss.

  3. Research Evidence-Based Supplements: Look for supplements with scientific evidence supporting their efficacy in managing menopause symptoms. Some commonly studied supplements for menopause include:

  • Black Cohosh: May help alleviate hot flashes and mood swings.

  • Soy Isoflavones: Rich in phytoestrogens, which may help reduce hot flashes and improve bone health.

  • Vitamin D and Calcium: Essential for bone health, especially during menopause when bone density declines.

  • Omega-3 Fatty Acids: May help reduce inflammation and alleviate mood swings.

  • Magnesium: Can help alleviate symptoms like insomnia and muscle cramps.

  • Probiotics: May help improve gut health and alleviate digestive issues common during menopause.

  • Collagen: For hair skin and nails

  1. Consider Individual Needs: Take into account your individual health status, dietary intake, and lifestyle factors when selecting supplements. For example, if you have a calcium deficiency or are at risk for osteoporosis, prioritising calcium supplementation may be beneficial. Also, living in the UK our Vitamin D is usually deficient - especially during the winter months.

  2. Quality and Safety: Choose supplements from reputable brands that undergo third-party testing for quality.

  3. Start Slowly and Monitor: Start with one supplement at a time and monitor how your body responds. Keep track of any changes in symptoms or side effects, and discuss them with your healthcare provider.

Remember that supplements are meant to complement a healthy diet and lifestyle, not replace it. Focus on maintaining a balanced diet, regular exercise, stress management, and adequate sleep alongside supplementation for optimal health during menopause.

If you need help and support with your menopause journey, then please drop me a message. I can offer either online or face to face appointments, depending on your location.

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