8 of The Best Menopause Supplements For Symptom Relief

Bloating, low energy, night sweats, hot flashes, dry skin, mood changes, a lower libido, poor memory, vaginal dryness and sleep problems. The list of potential menopause symptoms you'll experience when hormonal changes manifest is pretty extensive.

You have a few options which can have a significant effect on symptoms you experience during your transition period — including hormone replacement therapy, lifestyle changes, diet changes, and menopause supplements.

We will all have our own unique mix of symptoms based on our hormone levels, our genes, our gut health, whether we have a balanced diet and how active we are. Let's look at 8 of the tried and tested ones.

Why would you need menopause supplements?

Many women find menopause difficult, with symptoms making daily life really challenging. A balanced diet, regular exercise and plenty of relaxation and sleep should make the transition manageable. Unfortunately, modern life doesn't make achieving this balance easy — which is where supplements can come into play.

Supplements can be included in products like meal replacement shakes to help support specific symptoms like bloating, anxiety, hot flashes and weight gain, fill in nutritional gaps by providing more protein, improve digestion, overall health and boost immunity.

1. Iron for Fatigue

Life tends to be busy for women in their 40s and 50s — juggling careers, families, parents and relationships. One of the most complained-about symptoms of menopause is fatigue. Even before periods stop, a woman can start to feel more tired than normal.

Changes in hormone levels can lead to chronic, ongoing tiredness known as fatigue. Red meat, liver, beans and dark leafy vegetables are all good sources of iron. If your diet includes these but fatigue is still a problem along with pale skin, brittle hair and nails, it may be worth talking to your doctor.

Iron levels can be measured using a blood test and iron supplements prescribed to increase your levels. Don't supplement with iron unless you know for sure there is a problem, as it can be harmful to your health.

2. Calcium, Zinc, Vitamin D: Bone Health

50% of women over the age of 50 and in menopause will break a bone due to osteoporosis. When oestrogen levels drop, bone renewal slows down — meaning new bone is replaced much slower than bones break down, which leads to weaker bones.

Calcium and Vitamin D are important menopause vitamins. For women who experience early menopause, osteoporosis is a real concern as their levels of oestrogen are lower for longer.

Calcium and Vitamin D help to support bone health. This dynamic duo work together in a symbiotic way. Calcium helps to strengthen bones and Vitamin D helps you absorb calcium. Zinc is Vitamin D's wingman, making sure your calcium absorption is optimal.

Weight bearing and bodyweight exercises can also help to strengthen and build up bones. Squats, push-ups and kettlebells can all put a good kind of stress on your bones which supports new growth.

3. Herbal supplements: Hot flushes and night sweats

Hot flushes and night sweats are one of the most common menopausal symptoms — and also one of the most stressful and embarrassing ones for women. Night sweats can ruin your sleep and your bedding.

It is thought that the decline of oestrogen affects the balance of the body's internal thermometer — the hypothalamus — which can become super sensitive to even slight changes in temperature. Caffeine and alcohol are known to exacerbate hot flashes.

Sage leaves, black cohosh, liquorice root and red clover are associated with alleviating hot flushes. Flaxseeds have also been noted for relieving hot flushes due to isoflavones which mimic natural oestrogen levels. NOTE: Women who have had breast cancer shouldn't use Red Clover or supplements which include Red Clover. Consult your doctor.

4. Magnesium for sleep and tension relief

Magnesium supports the nervous system, the digestive system, nerves and muscles. Many women in menopause experience mood swings, but low levels of magnesium can result in heightened anxiety, lower moods and sleep may be harder to come by.

Studies suggest that magnesium can help sleep disruption, with participants sleeping longer and with less time awake while in bed.

This supplement has also been associated with lowering blood pressure. A review published in the Journal of Clinical Hypertension found that magnesium supplements of 500mg to 1000mg daily may reduce blood pressure by as much as 5.6/2.8 mm Hg.

5. Adaptogens for stress and anxiety

Natural herbal adaptogens such as Ashwagandha can help the body to adapt to stressful situations better, which can keep cortisol levels from spiking.

Ashwagandha, an ancient herb used in Ayurvedic medicine for centuries, supports the central nervous system and can also help to keep your mood more balanced because it helps to dampen your reaction to stressors.

Herbal adaptogens can be quite potent so consult your doctor if you're on medication.

6. Ginkgo Biloba for brain fog

Brain fog will affect up to 70% of women according to the Fawcett Society Landmark Study. Forgetting words, finding it hard to retain information, lack of focus and memory lapses can make life really difficult — especially at work.

We lose 1 in 10 menopausal women over 50 in the workplace due to brain fog-induced loss of confidence. The brain is as dependent on your oestrogen supply as your body.

Ginkgo is one of the oldest living trees and the leaves have been used in Chinese medicine for centuries. It is associated with supporting healthy cognitive function, mental performance and improving blood flow to the brain.

7. Omega 3 — Heart health and joint pain

Omega-3 fatty acids contain anti-inflammatory properties shown to have a positive effect on many menopause symptoms. Research has confirmed that fatty acids like Omega 3 can help protect against chronic diseases such as cardiovascular disease, rheumatoid arthritis, hypertension, Alzheimer's disease and type 2 diabetes.

Heart health is a big one for women over 40. Twice as many women die each year of coronary heart disease than breast cancer. Before menopause, women have a lower risk of CHD than men — but after menopause the risk dramatically increases.

Oestrogen helps to keep blood vessels free from fatty plaque deposits and cells that line the arteries flexible so they can transport oxygen. When oestrogen levels drop, that can increase cholesterol, narrow arteries and increase blood pressure.

Exercise is really important — even if it's just 30 minutes of brisk walking a day. The free NHS Active 10 app can help you log your walks and track your pace.

Omega-3 fats can also help to reduce inflammation, which can help to alleviate joint pain and stiffness associated with a drop in oestrogen levels.

8. Prebiotic Fibre — Gut Health and Natural Hormone Regulation

Studies show that women in menopause experience changes to their gut microbiome — they have a less diverse gut microbiome than pre-menopausal women. We are starting to learn that the gut, like your hormones, helps to keep the body working well.

The gut has a specific collection of bacteria known as the estrobolome which helps to distribute oestrogen around the body, which in turn helps balance weight, mood and energy levels. Fibre is key for gut health and you should be aiming for 30g a day — the average adult consumption is just 20g.

Prebiotic fibre is food for good bacteria in the gut such as bifidobacteria (y-shaped bacteria that secrete B vitamins). If we increase the good gut bacteria, the gut can help to maximise nutrient absorption, improve digestion, regulate hormones, increase vitamin levels and boost immunity.

There is also significant research to suggest that prebiotic fibre can boost brain health. Researchers at TwinsUK, the UK's largest adult twin registry based at King's College London, found that a daily prebiotic fibre supplement — specifically inulin and FOS prebiotics (plant derived) — boosted brain function in over-60s in just 12 weeks. The Eve Biology Rebalancing Shake contains both ingredients.

Analysis on the Alzheimer's Research UK website shows that dementia is still the leading cause of death for women. Women over 60 have nearly double the risk of developing Alzheimer's disease than men — so prebiotic fibre is something worth considering.

Key Takeaways

Low mood, hot flashes, menopause weight gain — the list of menopause symptoms goes on. Women's health can undergo quite a few challenges during this transition period. When symptoms start to emerge you may need more support, even if you're on hormone replacement therapy. The best menopause supplements for you will depend on your individual circumstances.

A balanced diet will help to ensure you're getting quality nutrients. Vitamins and minerals like Vitamin D, Calcium, Zinc and Magnesium are important for bone renewal. Prebiotic fibre, inulin and Omega 3 can help to increase gut microbiome diversity and help to protect your heart.

Frequently Asked Questions

Do menopause supplements actually work?

Menopause supplements contain herbal ingredients which target common symptoms. Some brands including Eve Biology have tested their products on women and tracked the results of symptoms over a 4-week period.

Can you flatten a menopause belly using supplements?

Weight gain around the abdomen is very common in women. Supplements can help to manage symptoms which can make eating a healthier diet and exercising regularly a lot easier. This can help to manage insulin resistance, which can contribute to a bigger belly.