A woman's body is extremely dynamic. From puberty to childbearing years to entering menopause, our bodies have unique requirements. Menopause alters the way our cells communicate, which can cause severe physical and emotional changes. This drastic shift in hormones can be a bit of a culture shock to a woman's system. So, we must plan accordingly. Let's discuss 10 of the best supplements for menopausal women!
10 Best Menopause Supplements
Menopause is an inevitable part of a woman's life. Generations of women have combatted menopause symptoms for centuries. Through the years, we've learned some of the most effective homeopathic remedies for menopause.
Using natural supplements can help alleviate symptoms of menopause such as:
- Weak bones
- Night sweats
- Sleep problems
- Mood swings
- Weight gain
- Brain fog
- Hot flashes
- Dry vagina
- Recurring UTIs
- Brittle hair and nails
- And more
As women, we're used to bearing through discomfort and pain. Thankfully, there are some things we can do to make transitioning into menopause more bearable. Here are the best supplements for menopause symptoms!
The two primary minerals found in bones are phosphorus and calcium. Bones are living tissues made of cells that continuously regenerate. As growing children, this regeneration process allows our bones to store minerals for future use. Eventually, we work our way up to what is called our "peak bone mass."
Strong bones are important for women, especially during childbearing years. We are tasked with supporting a life inside of us. Our bones need to support that body for up to nine months and recover after birth!
That's why estrogen plays a vital role in bone regeneration, especially in women. Estrogen modulates osteocytes, which are the cells responsible for bone metabolism, and, essentially, bone density.
Furthermore, estrogen directly improves the absorption of calcium and phosphorus, as well as indirectly in the kidney by modulating specific receptors!
During menopause, estrogen levels drop dramatically. Bone metabolism slows down, and the body starts to draw on phosphorus and calcium from bones.
As a result, women over the age of 50 are at a higher risk of developing spongy bones that can become brittle and prone to fractures. In fact, 1 in 3 women is at a risk of an osteoporotic fracture in their lifetime. Therefore, a woman should receive around 1,000 to 1,200 mg of calcium daily during menopause.
There are many forms of calcium supplements out there. However, it's challenging for the body to absorb calcium without adequate estrogen. The most bioavailable form of calcium for women is calcium citrate.
We recommend trying Citracal Petites' Calcium Citrate. It is fortified with Vitamin D3, which, as we're about to discuss, is a must for any woman going through menopause. However, we highly recommend you speak to a physician about calcium supplements first, especially if you or your family has a history of heart disease.
2. Vitamin D
Vitamin D is essential for many physiological functions, including bone health. It helps the body absorb calcium better, which makes for stronger bones.
We cannot produce Vitamin D on our own. The sun is our greatest source of Vitamin D. Therefore, one of the best remedies for menopause is getting outdoors!
However, about 42% of Americans have a Vitamin D deficiency. The most abundant food sources of Vitamin D include oily fish, red meat, fortified milks, and egg yolks.
Some of these dietary choices might not be the healthiest for people with high cholesterol. Therefore, Vitamin D supplementation might be necessary.
Menopausal women should consume around 20 mcg of Vitamin D daily. We highly recommend trying Pure Synergy's D3 + K2 Complex.
While Vitamin D helps transport calcium, Vitamin K2 helps direct Vitamin D and calcium where the body needs them most. Also, Vitamin K2 activates osteocalcin, a protein that allows the bone to absorb calcium.
Your gut health is tied to every aspect of your health. In fact, up to 90% of your body's serotonin is made there! Serotonin is known as our joy molecule.
This neurotransmitter helps boost your mood, improves concentration, and also regulates your sleep-wake cycle. These are all things that benefit three major symptoms of menopause: mood swings, brain fog, and sleep problems!
Gut flora are also influential on vaginal flora. In fact, the vagina has its own microbiome. Unlike a gut, which requires diverse bacteria, the vaginal microbiome flourishes with a variety of Lactobacillus species.
These specific bacteria produce lactic acids that improve the pH balance of the vagina. Lactic acids are beneficial in reducing pathogenic growths that can cause uncomfortable symptoms, like recurring UTIs.
One of the most effective probiotics for menopause is Ombre Restore. It contains probiotic strains backed by 25+ years of studies to target pathogens behind discomfort.
Speaking of gut health, collagen is a great resource for healing the gut. Use leftover bones from dinner to make a gut-healing bone broth to improve digestive issues.
In addition, collagen is also excellent for improving aging skin. Collagen helps give our skin its shape and elasticity. However, we produce less collagen as we age. Once again, this is thanks to a change in our hormones. Therefore, supplementing with collagen can be beneficial.
Collagen also stimulates hair follicle growth and healthy nails. You can further support your skincare regimen by adding biotin and zinc to your supplement routine. Get all of these and more with Solgar's Skin, Hair, and Nails Tablets!
Menopause can be exhausting for the body. So, it's common to feel fatigued during this transitional time. Support healthy energy levels with ginseng.
Ginseng is abundant in various (and, in some cases, unique) polysaccharides and oligopeptides. These plant molecules have been shown in animal studies to reduce oxidative stress on energy-creating cells.
Menopause can last many years. Uncomfortable symptoms can make the idea of sexual activity less appealing. However, studies involving menopausal women show that supplementing with ginseng may improve libido.
Ginseng may interfere with some blood pressure or cholesterol meds, as well as blood thinners. Please consult your physician if you have a history of heart disease in your family before taking ginseng.
Korean red ginseng is the most studied variety of ginseng for menopause. We recommend Korea Ginseng Corp's Women's Balance Innergetic Jelly Stick. This edible supplement is made with delicious fruit extracts, including plum, pomegranate, and pineapple extracts. You'll feel energized and satisfied all in one!
6. Dehydroepiandrosterone (DHEA)
Dehydroepiandrosterone (DHEA) is a hormone produced by your adrenal glands. This hormone is responsible for the production of testosterone and estrogen. With our bodies missing out on estrogen during menopause, DHEA could help soften the transition.
Many people use DHEA in conjunction with or instead of hormone replacement therapy. Most of the research surrounding DHEA is about its anti-aging effects. However, some studies show promise in helping with vaginal dryness and mood swings.
One of the most effective DHEA supplements for women is TheraLogix's DHEA 25. It is the DHEA supplement independently tested for safety by NSF International.
This supplement is mostly used by women who are trying to conceive due to its ability to support healthy estrogen levels. However, more perimenopause doctors are recommending this supplement to women entering their transition.
If you subscribe to the logic of "food is medicine," then stock up on flaxseed during menopause. Flaxseeds are rich in lignans, which are phytoestrogens that have been shown to help balance hormones in studies involving menopausal women.
Traditionally, many people have turned to soy isoflavones to get phytoestrogens. However, there's been growing controversy around the long-term effects of soy. Not to mention, most commercial soy is grown with the use of GMOs or pesticides.
Flaxseeds are also rich in omega-3 fatty acids. These heart-healthy fats help offset high cholesterol levels. One of the richest sources of omega-3s and lignans is Barlean's Lignan Flax Oil Softgels.
8. Black Cohosh
Black cohosh is one of the most common menopause supplements. It's been long-heralded for its ability to help with hot flashes.
One study involving menopausal women found that those who took black cohosh saw a 25% reduction in hot flashes and night sweats.
Don't confuse black cohosh with blue cohosh. This is a nicotine-like herb that may boost mental stimulation and alertness. We highly recommend using Oregon's Wild Harvest's Black Cohosh. This formula is simple and effective and is made with organic black cohosh.
9. St. John's Wort
St. John's wort has been long used as a mental health supplement. Those experiencing mood swings from menopause may find benefits from St. John's wort.
St. John's wort may hinder the effects of some pharmaceuticals. Please speak to your physician if you are on antipsychotics, birth control, or heart medicine.
Many herbalists believe that St. John's wort works better in unison with black cohosh. If you want to experience these benefits together, we suggest you try out Gaia Herbs' Women's Balance. This all-natural supplement contains a blend that contains not only these two botanicals, but also the number 10 top menopause supplement.
10. Red Clover
This beautiful flower makes for a great menopause supplement because it is rich in phytoestrogens. It contains isoflavones that function much like the estrogen hormone.
Many people going through menopause find support using red clover for hot flashes and night sweats. There is also some evidence that red clover may support healthy bones.
Please speak to a physician before using red clover if you are breastfeeding or have a history of breast cancer.
If you're considering red clover for your menopause regimen, try out Nature's Way Red Clover capsules. Nature's Way is a trusted brand that comes at an affordable price.
Transitioning into menopause can be challenging but manageable. With these 10 natural menopause supplements, your body will be better prepared for its next chapter in life.
Hannah Smith is Joy Organics Director of Communications. She is driven by her passion for providing clear and accessible wellness and CBD education. In 2015, she received her BA in Media, Culture and the Arts from The King’s College in New York City and before Joy Organics, worked as writer and photographer in the Middle East and North Africa. Her work has been featured on Forbes, Vice, Vox, Denver Post, and the Coloradoan.
Medically Reviewed by:
Kimberly Langdon M.D. is a retired, board-certified obstetrician/gynecologist with 19-years of clinical experience. She completed her OB/GYN residency program at The Ohio State University Medical Center After clinical practice, she founded a medical device company where she invented six patented medical devices for both life-threatening and non-life-threatening conditions.