Menopause supplements to help manage side effects

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

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.

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.