Menopause supplements to help manage side effects

We spoke to Dr. Sarah Brewer to find out what supplements are available and if they actually help.

Menopause supplements

by Ellen Kinsey |
Updated on

If you're currently experiencing menopause or even perimenopause and you're looking for ways to tackle some of the side effects, have you thought about trying menopause supplements? To give you a helping hand, we've delved into the best supplements available on the market. We discuss diet, as well as menopause supplements, oil, and more with help from Dr. Sarah Brewer, former GP, and the brand Healthspan's Medical Director. However, it's still important to consult a healthcare professional before starting any new supplement regimen to ensure it's appropriate for you or any medication you may be on.

So how does menopause affect the body? Dr. Sarah explains that menopause occurs when the ovaries run out of egg follicles which, as well as producing eggs, also secrete oestrogen and progesterone hormones. “As receptors for these hormones are found throughout the body, falling levels of hormones can cause a wide range of side effects in addition to hot flushes and night sweats. You may also notice mood swings, changes in libido, and a tendency towards skin, hair, and intimate dryness.”

The best menopause supplements at a glance:

Best supplement for hot flushes: Health Span Soy Isoflavones Supplements - View offer on Healthspan
Best menopause multivitamin: JS Health Menopause Formula - View offer on JS Health
Best Vitamin D supplement: Nutri Advanced Vitamin D3 with K2 Liquid Drops - View offer on Amazon UK
Best supplement for before and after menopause: Vitabiotics Menopace Tablets - View offer on Amazon UK

“In the skin, oestrogen boosts the production of collagen and promotes skin thickness, elasticity, and hydration. As oestrogen levels fall, skin becomes thinner with dryness, itching, slackness, and wrinkling. These effects are hastened by the damaging effects of sunlight,” says Dr. Sarah. "At the same time, lower oestrogen levels increase the risk of long-term health issues such as high blood pressure, rising cholesterol levels and bone health issues such as thinning bones, as well as problems with vaginal discomfort and bladder weakness.”

If you are looking for the best supplements for perimenopause or menopause that contain many beneficial ingredients, here is Dr Sarah's recommendations and our top picks of the best supplements on the market for symptom relief

Disclaimer: Always talk to your GP before starting a new supplement regime.

Best supplements for menopause

Best supplement for hot flushes

Description

Isoflavones are plant hormones that have a weak oestrogen-like action in the body. Isoflavone

Pros

  • Contains B6
  • Helps with hot flushes

Cons

  • Only contains soy isoflavones

Bes menopause supplements for pain and symptom relief

Description

"This is licensed as a traditional herbal medicine used to relieve symptoms of menopause. It is

Pros

  • Natural remedy with pain-relieving properties
  • Pure Black Cohosh

Cons

  • Each film-coated tablet contains 142mg of lactose so not suitable for all dietary requirements

Best menopause supplement for night sweats

Description

Sage leaf is a traditional herbal remedy for sweating and can also relieve menopausal hot flushes.

Pros

  • Goof for hot flushes and night sweats
  • Herbal remedy

Cons

  • Only contains sage leaf

Best iodine supplement for menopause

Description

The Womenkind range from Pukka contains a good range of B vitamins. Many menopausal women require

Pros

  • GMO-free, vegan friendly
  • Sustainable packaging
  • Contains iodine for thyroid health
  • Contains adaptogens

Cons

  • None we can think of

Best vitamin D supplement for menopause

Nutri Advanced - Vitamin D3 with K2 Liquid Drops

Rrp: £21.20

Price: £21.20

Description

Vitamin D3 is the most effective form of supplemental vitamin D since our skin naturally produces

Pros

  • Liquid form transports well around the body.
  • Includes Vitamin D3 and K2 to ensure the best results
  • Excellent value and long-lasting

Cons

  • Some may prefer to take capsules

Best menopause supplement for joints, skin and nails

True Collagen Ancient and Brave

Rrp: £27.00

Price: £27.00

Description

If you are experiencing joint pain while going through menopause, it is due to the declining

Pros

  • Clean ingredients made from grass-fed bovine collagen powder
  • Tasteless and odourless
  • The cows have been raised naturally without hormones, antibiotics, chemicals, or GMOs. 
  • 5000mg per Serving

Cons

  • Not suitable for vegetarians or vegans.

Best menopause multivitamin

Description

JSHealth have launched a Menopause+ supplement, that is a blend of herbs and nutrients (Sage,

Pros

  • Contains Sage, Black Cohosh, Ziziphus and more
  • Vitamin B6 contributes to the regulation of hormonal activity.

Cons

  • Best value with a subscription

Best menopause supplement for skin

Description

Evening primrose oil supplements supply an essential fatty acid, GLA, that improves skin quality,

Pros

  • Added natural source of vitamin E
  • Supports women's health and protects cells from oxidative stress

Cons

  • We can't think of any

Best omega supplement for menopause

Description

"For [vaginal

Pros

  • Vegan, Gluten-Free, Non-GMO, with no added preservatives or artificial colours
  • 90 soft gel capsules or a 30-day supply 
  • Supports brain, vision, heart and cholesterol levels

Cons

  • Best value is when you buy a subscription

Best CBD for menopause symptoms

Description

“If falling oestrogen levels are affecting your quality of life, ability to sleep, or associated

Pros

  • Good for anxiety
  • Liquid forms are easy to use

Cons

  • CBD Oil has a distinctive taste. If you are not keen on this, then just take with a few sips of water

Best menopause supplement for fatigue

A.Vogel Menopause Support
Price: £15.99

Description

The A.Vogel Menopause Support supplement is made from a unique formulation made from soy

Pros

  • 50mg of bioavailable phytoestrogenic soy isoflavones for symptom support
  • Contains hibiscus extract and vervain
  • Clean natural ingredients

Cons

  • Can be used with HRT, but not suitable to use with hormonal contraceptives
  • Not ideal for those with a soybean intolerance or allergy.

Best supplement for perimenopause

Natures Aid PremEeze Agnus Castus

Rrp: £9.95

Price: £7.45

Description

This supplement is to relieve premenstrual symptoms and is ideal for premenopausal women with a

Pros

  • Contains pure agnus castus
  • Supports mood swings, breast tenderness, bloating and menstrual cramps
  • Good premenstrual symptom support too

Cons

  • Only suitable for adults

Best supplement for before and after menopause

Vitabiotics Menopace Tablets

Rrp: £5.85

Price: £4.00

Description

Vitabiotics Menopace claims to be the UK's number 1 vitamin company and Menopace the leading

Pros

  • High-rated and bestseller
  • Multivitamins with symptom support
  • Contains collagen
  • Excellent value

Cons

  • None we can think of

Best mushroom powder for menopause symptoms

Description

For women and people with ovaries, this Pretty Pea blend complements the monthly changes that come

Pros

  • Made from medicinal mushrooms to support wellbeing
  • Certified organic by the Soil Association
  • Boosting your immune system

Cons

  • Some may not like the taste

Best menopause supplement for energy boosting properties

TRU NIAGEN NAD+ Supplement
Price: £49.95

Description

According to Webmd.com{href='https://www.webmd.com/vitamins/ai/ingredientmono-1016/nadh'

Pros

  • Helps with memory
  • NAD is a potent potential tool for slowing down dementia's effects
  • Great for energy

Cons

  • Can be pricey to upkeep

Do menopause supplements work?

It looks like the jury is out on this one. “A review of treatment effects from the National Institute for Health and Care Excellence guideline on menopause concluded that isoflavones and black cohosh are more effective than placebo in treating hot flushes, but not better than prescribed HRT, which is as expected,” says Dr. Sarah.

“They are a suitable alternative for women who are unable or unwilling to use prescribed HRT. Guidelines for UK doctors advise explaining to women who want to use complementary therapies, such as isoflavones and black cohosh, that the quality, purity, and constituents of these products may be unknown and that different preparations may vary.”

That’s why it’s important to select a product made to a pharmaceutical standard known as GMP (Good Manufacturing Practice) “This means the identity, purity, and dose is checked at every stage of production,” explains Dr. Sarah.

What are the most effective supplements to alleviate symptoms?

Boosting Vitamin D becomes essential for women to alleviate these symptoms. In addition, magnesium, known as nature's calming agent, can provide relief, helping to ease anxiety and improve sleep quality. To counteract the effects of low serotonin levels, a vitamin B-6 supplement during and after menopause can be beneficial. Furthermore, for vegans and vegetarian individuals, finding the best B12 supplement is crucial for maintaining energy levels and mood stability. If you experience hair thinning finding the  best supplements for hair growth could be beneficial too.

woman taking supplements

Are there risks to taking supplements?

If you are taking any prescribed medication, check with your doctor or a pharmacist before taking supplements. “If you have a history of a hormone-dependent condition such as endometriosis or breast cancer, then seek advice before taking oestrogenic supplements, too," says Dr. Sarah.

Should I choose supplements or medication?

“There are plenty of natural remedies to help you navigate this time of life. But if you are struggling, do see your GP. Prescribed HRT can quickly control symptoms if you are willing and able to use it,” recommends Dr. Sarah.

This article contains expert advice from Dr. Sarah Brewer, former GP, and Healthspan Medical Director.

Ellen Kinsey is a senior health and wellness product writer for Yours, specialising in natural health and beauty. She lives and breathes all things food, travel and wellness.

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