Not all these changes are solely hormone-related; lifestyle, genetics and ageing play significant roles.
Best menopause supplements at a glance
Best general menopause supplements
- Nu Mind Wellness Menopause Support, £74.99
- Wild Nutrition Food-Grown Menopause Complex, £35
Best menopause supplements for mood
- Integrative Therapeutics HPA Adapt, £48.86
Best menopause supplements for metabolism
Best menopause supplements for musculoskeletal health
Best menopause supplements for vaginal health
- Wild Nutrition Food-Grown Peri and Menopause Biotic, £39
- Pharma Nord Sea Buckthorn Oil, £21.49
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Best menopause supplements 2024
Best general menopause supplements
Note that some herbs and nutrients can interact with medications or be unsuitable for certain medical conditions, and may be true for several of the products listed below. Please consult with your healthcare provider before starting a new supplement.
Nu Mind Wellness Menopause Support
Available from Nu Mind Wellness (£74.99)
Price per day (recommended dose): £2.49
Star rating: 4.5/5
This is a comprehensive product, a daily sachet, designed for perimenopause and into the menopausal years. It contains herbs and nutrients to support mood, metabolism and nutrient deficiencies, and is free from undesirable additives. This is a firm favourite, but the price tag does reflect its high quality. Consider subscribing for a good discount.
Available from:
Wild Nutrition Food-Grown Menopause Complex
Available from Wild Nutrition (£35), Amazon (£35)
Price per day (recommended dose): £1.17
Star rating: 3.5/5
This is a food-form supplement meaning it contains freeze-dried foods and herbs to provide nutrient content. It is not a multi-nutrient, but contains magnesium and a combination of herbs and antioxidants aimed at supporting mood, metabolism, liver and cardiovascular health in the menopausal years.
Available from:
Also consider: B vitamins
A B-vitamin complex, and particularly vitamin B12, are important for general menopause support. Read more about the role of B vitamins in the body.
Best menopause supplements for mood
Integrative Therapeutics HPA Adapt
Available from The Supplement Hub (£48.86)
Price per day (recommended dose): £1.63
This is a herbal combination formula containing a range of adaptogenic herbs to calm the nervous system and support cognitive function.
Available from:
Also consider: Magnesium and omega-3
Other single nutrient supplements to support mood and adrenal function include magnesium and omega-3.
Best menopause supplements for metabolism:
Vitanica Metabolic Manager
Available from Supplement Hub (£51.91)
Price per day (recommended dose): £2.60
This is a potent nutrient and botanical formula for supporting blood glucose levels and a healthy insulin response. It has the addition of antioxidants, liver-supporting nutrients such as NAC, and anti-inflammatory turmeric. Although pricey, it is a great all-rounder for metabolic health.
Available from:
Lamberts Ubiquinol
Available from Medino (£37.89), Bodykind (£52)
Price per day (recommended dose): 87p
Ubiquinol is the bioactive form of CoQ10, making it easy to absorb. CoQ10 is helpful for energy production, metabolism and heart health.
Available from:
Best menopause supplements for musculoskeletal health
Vitanica Osteoblend
Available from Supplement Hub (£36.97)
Price per day (recommended dose): 92p
Osteoblend is a multi-nutrient combining a helpful blend of vitamin D, calcium, vitamin K, B vitamins and additional minerals to support bone health.
Available from:
Pharma Nord Bio-Pycnogenol
Available from Victoria Health (£15.35), Bodykind (£15.35), Amazon (£38.99)
Price per day (recommended dose): 51p
Pycnogenol is a plant extract from pine bark, and is increasingly well researched for a wide variety of symptoms and conditions, most notably arthritic pain, and is supportive for cardiovascular health.
Available from:
Thorne Curcumin Phytosome
Available from iHerb (£25.78), Big Vits (£31.95), Healf (£40.09)
Price per day (recommended dose): 51p
Curcumin is the active form of turmeric and is well researched for its anti-inflammatory effects and cardio-protective properties.
Available from:
Best menopause supplements for vaginal health
Wild Nutrition Food-Grown Peri and Menopause Biotic
Available from Wild Nutrition (£39), Amazon (£39)
Price per day (recommended dose): £1.30
Star rating: 3.5/5
This is a targeted probiotic with bacterial strains that are well researched for women’s health. Probiotics are particularly helpful in menopause because when oestrogen drops, we are more susceptible to vaginal and urinary tract infections.
Available from:
Pharma Nord Sea Buckthorn Oil
Available from Holland & Barrett (£21.49), Revital (£36.60), Victoria Health (£45.75)
Price per day (recommended dose): 38p
Omega-7 from sea buckthorn is well researched to support mucous membrane production and, as such, can be helpful for vaginal dryness and atrophy which are common in the menopause.
Available from:
Should I take a menopause supplement?
Supplements can provide targeted nutritional and herbal support, helping to manage symptoms and disease risk, but they do not replace hormones. Hormone replacement therapy (HRT) is the only option for directly replacing hormones that are no longer being produced.
For those who cannot or choose not to take HRT, supplements and lifestyle changes –such as weight-bearing exercise, a nutrient-rich diet and stress management – play a crucial role.
After menopause, the adrenal glands take over producing sex hormones in low volumes, so having good adrenal health is important. There are some supplements that may help mood and adrenal health in menopause, covered above, but it’s also important to get a handle on the elements in your life causing you stress. Getting good at boundary setting and utilising stress management techniques are invaluable!
What are the best nutrients for menopause?
Many of the same nutrients that are important in perimenopause continue to be crucial through the menopausal years. These include:
B vitamins
Why: Support energy production, mood regulation, and nerve function. Specifically:
- B6: May help regulate mood swings
- B12: Supports cognitive function and energy levels
- Folate (B9): Essential for red blood cell production and heart health
Dosage:
- B6: 1.5 mg/day (upper safe limit: 10 mg/day)
- B12: 2.4 mcg/day (higher doses may be beneficial for many)
- Folate: 200 – 400 mcg/day
Research: B vitamins may reduce depressive symptoms and improve energy during hormonal transitions
Magnesium
- Why: Helps reduce anxiety, improve sleep, and support bone health
- Dosage: 300-400 mg/day
- Research: Magnesium supplementation has shown benefits for sleep and stress reduction in perimenopausal women
Taurine
- Why: May help with anxiety, sleep, and cardiovascular health. Particularly beneficial when taken with magnesium
- Recommended intake: 500-3,000 mg/day
- Research: Shown to reduce oxidative stress, support metabolism, calm the brain and improve mood
Vitamin D
- Why: Essential for bone health, immune function, and hormone regulation
- Dosage: 10 mcg (400 IU)/day (up to 4,000 IU/day if deficient)
- Research: Deficiency in Vitamin D is linked to increased risk of osteoporosis and mood disorders in perimenopause
Vitamin C
- Why: Supports collagen production for skin health and boosts immunity
- Dosage: 75 mg/day (up to 2,000 mg/day)
- Research: Shown to enhance antioxidant defences and skin health during ageing
Zinc
- Why: Supports immunity, skin health, and hormone regulation
- Dosage: 8-11 mg/day (upper limit: 40 mg/day)
- Research: Zinc supplementation can improve skin integrity and immunity in midlife women
Iodine
- Why: Essential for thyroid health, which impacts metabolism and energy levels
- Recommended Intake: Up to 150 mcg/day (people with thyroid conditions need to work with a healthcare practitioner before supplementing)
- Research: Iodine deficiency may worsen thyroid dysfunction, though it can also exacerbate it in the case of autoimmunity, so best to check before taking
Vitamin E
- Why: May help alleviate hot flushes and skin dryness
- Recommended Intake: 15 mg/day
- Research: Has been shown to reduce the severity of hot flushes
Choline
- Why: Supports brain function and liver health, and can deplete with oestrogen
- Recommended Intake: 425 mg/day
- Research: Choline deficiency is linked to cognitive decline and liver dysfunction
Chromium
- Why: Helps regulate blood sugar levels, reducing sugar cravings – ensure you get medical advice before taking if using diabetes related or weight loss medication
- Recommended Intake: 200-1000 mcg/day
- Research: Beneficial for stabilising glucose levels during metabolic shifts that come with perimenopause
Glycine
- Why: Supports sleep, mood, and collagen production
- Recommended Intake: 3-5 g/day.
- Research: Glycine has been shown to improve sleep quality and reduce menopausal symptoms
Inositol
- Why: Promotes hormonal balance and supports healthy cholesterol and cardiovascular health. Caution when using alongside medications that impact blood sugars
- Recommended intake: 2-4 g/day.
- Research: Effective for regulating insulin sensitivity and lipids
Fibre
- Why: Aids digestion and supports gut and heart health, as well as oestrogen metabolism
- Recommended intake: 25-30g/day for women.
- Research: High-fibre diets improve metabolic health and may reduce inflammation
Omega-3 fatty acids
- Why: Reduces inflammation, supports heart health, and may alleviate mood swings and hot flashes
- Recommended intake: 1-2 g/day of EPA/DHA.
- Research: Omega-3s have shown benefits for mental health, cardiovascular health, and hot flushes
Iron, while beneficial, can mostly be acquired through diet once periods have stopped because you are no longer losing blood regularly – though it is always worth checking iron levels.
Omega 3, fibre, protein, choline, and inositol are of particular importance to support the metabolic shifts that occur in menopause.
In addition, calcium and CoQ10 become important nutrient considerations, to support bone health, energy production, and heart health. It is thought that menopausal women benefit from 1.2 grams of calcium daily (which can be obtained from diet, or topping up with supplements if really needed) to reduce the risk of osteoporosis, and 100-200mg of CoQ10 for energy production and cardiovascular health.
What are the best herbs for menopause?
Herbs are not as well researched as nutrients, and there is little agreement on specific doses, which is why it’s usually best to work with a qualified herbalist for bespoke preparations. A few herbs that might be helpful for menopausal women are:
Turmeric
A potent anti-inflammatory antioxidant and one of the better researched herbs. It may help with joint pain and heart health, typically dosed at 500-1000mg daily.
Adaptogens and mushrooms
Adaptogenic herbs and mushrooms such as ashwaganda (Withania somnifera), rhodiola, lion’s mane and reishi.
Adaptogens are calming for the nervous system and may help support the function of the adrenal glands which is where all of our sex hormones are synthesised in the menopause. Dosing depends on the herb, and the research is variable.
Liver-supporting herbs
For example, dandelion and milk thistle: these may assist in the liver being able to metabolise hormones and support metabolic health. Again, research on dosing is variable.
Pycnogenol
This is a plant extract from pine bark, and is increasingly well researched for a wide variety of symptoms and conditions, most notably arthritic pain, and is supportive for cardiovascular health. Dosage is typically 100-200mg daily.
Related guides
What is menopause?
Eat the menopause
Menopause diet: what to eat
Women’s health
Food and hormones: what to eat during your period
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Do supplements work?
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