5 Supplements You Shouldn’t Take for Menopause

Menopause is a natural phase in a woman’s life, marking the end of her menstrual cycles, usually occurring in her late 40s to early 50s. It’s not just a single event, but a gradual process that can span several years, leading to significant changes in hormone levels. These shifts often bring a variety of symptoms, ranging from hot flashes and night sweats to mood swings and sleep disturbances. Some women might also experience weight gain and thinning hair, making this transition a uniquely personal experience.

Navigating through the perimenopausal transition and the postmenopause years can be a smoother experience with the right strategies and support. Managing symptoms is crucial for maintaining a good quality of life, and there are various ways to do this, including lifestyle changes and hormone replacement therapy.

Some opt to take supplements to help with their symptoms. Before you do, though, it’s important to check in with your doctor (ideally a menopause practitioner) and talk to your pharmacist about any potential interactions with medications you’re currently taking. What’s more, not all supplements are effective or even safe—and that’s where this list of supplements you shouldn’t take for menopause comes in.

Importance of Choosing the Right Supplements

The market is flooded with a variety of supplements, each promising relief from menopause symptoms, but not all of them deliver. Some may even pose potential risks and side effects, ranging from mild issues like digestive discomfort to more severe complications, such as interactions with prescription medications. Supplements are not regulated with the same rigor as pharmaceuticals, meaning their safety and efficacy are not guaranteed. That’s why it’s essential to choose wisely, focusing on reputable sources and, ideally, products that have been verified by third-party testing. Also keep in mind that what works for one person may not be suitable for another, so it’s important to seek out personalized advice from a menopause practitioner.

5 Supplements You Shouldn’t Take for Menopause

1. St. John’s Wort

Despite its popularity for managing symptoms of depression and mood disorders, St. John’s wort may not be the best option for managing menopause symptoms. For one, though St. John’s wort has been connected to reducing hot flashes in menopause, there’s just not enough evidence to suggest that it actually has these benefits. In addition, there are a lot of drug interactions to worry about, including with anticoagulants, contraceptives, immunosuppressants, and cardiovascular and cancer medications. These interactions can diminish the effectiveness of medications or increase the risk of serious side effects. Furthermore, St. John’s wort itself can cause side effects such as dizziness, dry mouth, gastrointestinal symptoms and confusion.

2. Dehydroepiandrosterone (DHEA)

Dehydroepiandrosterone (DHEA) is a hormone produced naturally by the adrenal glands, serving as a precursor to both male and female sex hormones, including estrogen and testosterone. Its levels peak in early adulthood and decline with age, which has created interest surrounding supplementing with DHEA to counteract age-related conditions, including symptoms of menopause such as hot flashes, mood swings and decreased libido.

However, DHEA supplementation during menopause is not universally recommended. There’s mixed evidence regarding its effectiveness, as well as concerns about potential risks. Some studies suggest DHEA can improve certain menopausal symptoms and increase bone density, but research isn’t quite clear. Individual responses to DHEA vary widely, and there aren’t large-scale, long-term studies to support its use for menopause. Plus, DHEA can affect your cholesterol levels, cause liver damage and increase the risk of developing estrogen receptor–positive breast cancer.

3. Licorice Root

People may turn to licorice root during perimenopause in hopes of easing hot flashes and mood swings. Studies suggest that the compounds in licorice root can mimic the effects of estrogen in the body, possibly mitigating the natural decrease in estrogen that occurs during menopause. However, this supplement may not be appropriate for everyone, says Michelle Routhenstein, M.S., RD, a preventive cardiology dietitian at Entirely Nourished and medical advisory board member of the National Menopause Foundation. “Although some individuals may consider using licorice root to naturally elevate estrogen levels, I recommend refraining from its use due to its potential to raise blood pressure, a concern that may escalate during the menopausal period,” she explained. Indeed, blood pressure can gradually rise during menopause due to hormonal changes and weight gain.

4. Iron

Menstruation causes blood loss, which can increase the risk of iron-deficiency anemia. If you’ve had heavy periods or struggled with iron deficiency, then you may have taken an iron supplement. However, times have changed. “Iron is one supplement you may need to cut from your lineup after menopause,” explains Melissa Groves Azzaro, RDN, owner of The Hormone Dietitian. “When you’re no longer losing blood through a monthly period, it can be easy to get too much iron through supplements,” she added. 

Taking excessive iron can lead to iron overload, a condition medically known as hemochromatosis that leads to a range of health issues including liver damage, heart problems, diabetes and joint pain. Excessive iron in the body can also lead to symptoms such as fatigue, weight loss and skin color changes.

5. Vitex

Vitex, also known as chaste tree berry or chasteberry, has been historically utilized for its potential to alleviate symptoms associated with hormonal imbalance, including during menopause. It is believed to act indirectly on the endocrine system, helping to regulate hormone levels and reduce menopause-related symptoms such as hot flashes. Unfortunately, there isn’t good research that shows the herb is an effective treatment.

Vitex also delivers a host of potential side effects, including headaches and digestive issues. Additionally, because vitex impacts hormone levels, it may not be right for you if you’re taking hormone-related medications or have been diagnosed with hormone-sensitive conditions, such as breast, uterine or ovarian cancer. Vitex also interacts with medications and supplements, such as Parkinson’s disease drugs and antipsychotics.

The Bottom Line

Supplements may have their place during menopause. But not all supplements marketed as “must-haves” during menopause are actually safe or appropriate. Navigating the supplement world can be overwhelming and tricky, especially if you have an underlying medical condition or are taking medication. Your best bet is to consult with a health care professional before starting any supplement regimen during menopause. Not only will that help keep you safe but, since supplements are pricey, it can be money-saving, too.