16 best menopause supplements and expert advice to help manage symptoms

Wild Nutrition’s Menopause Support Trio includes their Food Grown Menopause Complex which helps in improving mental resilience, supporting muscles and joints, reducing tiredness and fatigue and providing nervous system support. The set is also includes a jar of their Food Grown Bone + Muscle support and Women’s 45+ Daily Multi Nutrient which supports hormones, energy, metabolism and immune function. These can also be purchased separately with the Menopause Complex priced individually at £25.60

The Menopause Complex was tested and reviewed by Yours and the comments were: “I have seen an improvement, especially when I first get up in the morning when I feel more alert and less fatigued late afternoon. I needed a nap most days after work and can manage without now. In terms of mood swings, I have had a few stressful weeks and although I felt angry at times, I don’t think it lasted as long and I feel more calmer and think more clearly than before.”

“I am also sleeping better and for longer. They are easy to take and have slotted into my evening routine. I think they have helped my menopause skin itching especially at night. I have noticed that my hair and nails are growing faster too.”

“I still struggle with concentration, memory and brain fog especially when I am tired and have not had much sleep. But there is improvement. My skin has had some breakouts, although I am not sure if I have been under more stress the last few weeks or as I am sweating more with the warmer nights,” she says. 

“It is quite pricey, but I would carry on taking them to see if it helps more as have seen some improvement and I am hopeful they may help more if taken for longer,” she added.

Isoflavones are plant hormones that have a weak oestrogen-like action in the body and Isoflavone supplements can reduce the frequency of hot flushes by 20 per cent. Plus, it can reduce their levels of severity by 26 per cent within 6 to 12 weeks. These supplements also contain Vitamin B6. Dr Ferhat Uddin also shares that red clover, soy isoflavones and Ashwaghanda are among the most effective natural supplements to help alleviate hormonal symptoms and promote a smoother transition during menopause in her experience.

“I also recommend eating live bio yoghurt or taking a probiotic supplement, as the balance of bacteria within the intestines affects how well plant hormones are activated, and whether the isoflavones found in soy (daidzein) is converted into a more beneficial oestrogen called equol,” explains Dr. Sarah.

Reviewers who have tried the supplement shared that it helps to provide relief from hot flushes and hot sweats. One customer said, “It has reduced the frequency of my hot flushes and I use it as HRT replacement. It helps but you have to take it long term.” “It has helped me feel like my old self,” another reviewer added. 

The only downside is that these supplements only contain soy isoflavones, so if you are looking for a supplement that offers more vitamins, you could consider some of the other options listed below. It would also not be suitable for those who are allergic to soy.

It’s a fact that collagen levels in the body naturally decline as we age. Unfortunately, for women, this only gets worse in midlife. The perimenopause and menopause can have a detrimental impact on collagen levels as a reduction in oestrogen can decrease our natural collagen levels. Not only does this mean our skin will lose elasticity but it’s bad news for our joints too. The good news is that there is something you can do about this.

Taking a collagen supplement is a really easy way to combat this. The award-winning collagen blends from Ancient +Brave are crafted with perimenopausal women in mind. This one is made using grass-fed bovine collagen powder but if you don't eat meat or beef, then they also have a Marine Collagen powder too.

Our Digital Editor Claire Tapley has been taking this supplement for over a year now and can’t rate it highly enough.

“I’m at the early stages of perimenopause and I’ve been so impressed with the difference this supplement has made. Before taking it, I used to wake up most mornings with an aching lower back. After just three weeks of taking this supplement this pain disappeared completely! I recently went on holiday for two weeks and forgot to take this product with me and I noticed the back pain returned. As soon as I got home and started taking my collagen again and the discomfort totally disappeared.

As well as being great for my joints I‘ve also noticed it gives my skin a real, healthy glow. My hair is thicker and falls out less and my skin, which was often quite dry, now appears much softer and plumper. If you experience hair thinning finding the best supplements for hair growth could be beneficial too.

What I love about this product is how easy it is to incorporate into your diet. It’s completely tasteless so I either pop a spoonful into my coffee in the morning or mix it into my yogurt for breakfast. I’ve actually found that adding this to my breakfast helps me feel fuller for longer too as there is a high level of protein in collagen that will keep you feeling satiated after a meal.

I’ve recommended this product to so many of my friends and family and they have all reported similar positive effects. The only downside is that it may not suitable for vegetarians or vegans."

Vitamin D3 is the most effective form of supplemental vitamin D since our skin naturally produces it in response to sunlight. Nutri Advanced's Vitamin D3 with K2 Liquid Drops combines essential Vitamin D3, which supports bone health and immune function, with Vitamin K2 for maintaining healthy bones. Many women tend to suffer from low Vitamin D levels, which is known to cause symptoms such as fatigue and low mood and can also be a factor in weight gain, so it’s essential that women boost their Vitamin D. These orange-flavoured drops can be taken directly or mixed with water.

Nutri Advanced's Vitamin D3 with K2 has been tested and reviewed by Yours and our tester comments: "The most common recommendation I have had from the consultations is that drops are the best way to absorb Vitamin D and that the supplement should contain a D3 K2 combination, which makes this option perfect.”

“I believe it has really increased my energy levels and strengthened my immune system. I just take three drops on the tongue daily and it tastes pleasantly of oranges,” she added. One thing to note is that these D3 drops contain Cholecalciferol which is usually derived from sheep's wool, so it may not be suitable for vegans.

Nutritional Therapist Sasha Parkin says, “During perimenopause and menopause hormones rely on good levels of Omega 3 - a building block for the production of certain hormones. It is also anti-inflammatory during a time when the body is commonly more inflamed.”

Health & Her Omega+ is suitable for women of all ages, at every stage of female health (apart from if you’re pregnant or breastfeeding). This Omega supplement supports the brain, vision, heart health and cholesterol levels. It is also a vegan, gluten-free, non-GMO option with no added preservatives or artificial colours. 

A reviewer who has been taking these supplements for a month now shared that they help her sleep better and feel more alert. “I am also less anxious and generally feel better about myself,” she added. The best part is you can also save a few pounds by opting for the subscription based purchase and this is also when you get the best value as opposed to buying a single pack.

The Health & Her Intimacy+ Multi-Nutrient Support supplements help to increase sexual drive, support the nervous system and enhance vaginal lining. They also contain Vitamin B6 which contributes to the regulation of hormone activity. As a vegan, gluten-free and non-GMO product with no added preservatives or artificial colours, this is suitable for women of all ages, at every stage of female health apart from if you’re pregnant or breastfeeding. 

The Health & Her Intimacy+ Multi-Nutrient Support was tested by Yours and our reviewer aged 46 said, “They have definitely helped me sleep better, I think it is the Magnesium in them. I think they have also helped me feel more positive and certainly more loving towards my partner. My only complaint is that while the product said it would help with vaginal lining, I am still having dryness and suffering from thrush on and off.”

Black Cohosh is licensed as a traditional herbal medicine used to relieve symptoms of menopause. It is believed to have a direct action on the brain, lowering levels of LH (luteinising hormone) to help normalize oestrogen-progesterone balance,” Dr. Sarah says. “It also has an effect on dilation of blood vessels, and helps to relieve hot flushes, night sweats, low libido, anxiety, and mood swings as well as improving sleep quality", she adds. 

Reviewers who have been taking these supplements share that they have immensely helped to reduce hot flushes. “I’ve been taking the Black Cohosh tablets in the evening for 13 nights now and I’ve only had one or two night sweats and no day hot flushes since. I’m sleeping well, so I feel better when I get up in the morning and I feel like I’m in control of my body again,” one customer added. However, each film-coated tablet contains 142mg of lactose, so it is not suitable for all dietary requirements.

JSHealth have launched a Menopause+ supplement, that is a blend of herbs and nutrients (Sage, Chaste Tree, Ziziphus and Vitamin B6). The supplement is created by a team of leading experts and backed by science, alongside founder, and clinical nutritionist Jessica Sepel. The supplements were specially formulated to support women experiencing symptoms of menopause, such as reducing excessive sweating, relieving symptoms of premenstrual tension, and supporting energy production, while also regulating energy levels. 

The JSHealth Menopause Formula was tested by Yours and our reviewer shared that she relies on the extra supplements to support the changes she has been experiencing during menopause. “I found that within a little more than a month of taking the JSHealth Menopause+ supplement, I felt much more energised in the mornings whereas normally I would feel sluggish,” she said. 

“The only downside for me is that it doesn't include magnesium which other menopause supplements have, so I still needed to take that additionally to help manage symptoms," she added. Also, best value is when you buy a subscription as opposed to buying a single pack.

Evening primrose oil supplements supply an essential fatty acid, GLA, that improves skin quality, smoothness, and lustre. "This helps to reduce dryness and itching and plumps out wrinkles. It also reduces age-related mottling and age spots, suppressing the over-production of melanin pigment in older women," says Dr. Sarah. 

With customers who have been using this product for over 35 years, reviews rave about its effectiveness. “This oil has helped to reduce eczema symptoms for many years now and they are also easy to swallow. It has been keeping those PMS symptoms at bay for years with no cramps, headaches or mood swings,” says one reviewer. However, it may be cheaper when bought in supermarkets.

Sage leaf is a traditional herbal remedy for sweating which can also relieve menopausal hot flushes. “A study involving 69 menopausal women who’d experienced symptoms for at least a year, and who had at least five flushes a day, showed that sage leaf extracts reduce the frequency of hot flushes with the rate of moderate flushes dropping by 62 per cent and stopping very severe flushes altogether,” says Dr. Sarah. “The intensity of flushes overall was halved within four weeks and reduced by 64 per cent within 8 weeks.” 

One customer shared, “I have been taking this supplement for about 3 weeks now and my hot flushes have reduced by about 75%. I am now sleeping so much better so and I would recommend giving this a try to anyone suffering from night sweats.”

The only downside is that these supplements only contain sage leaf, so if you are looking for a supplement that offers more vitamins, you could consider some of the other options listed below.

“If falling oestrogen levels are affecting your quality of life, ability to sleep, or associated with anxiety or difficulty relaxing, cannabidiol (CBD) oil can help,” recommends Dr. Sarah. “CBD is extracted from hemp plants and is one of the most effective natural substances for aiding relaxation and promoting general feelings of wellbeing. Like oestrogen, CBD enhances the effects of other brain chemicals, such as serotonin, and is especially helpful at this time of life to help reduce menopausal symptoms,” she adds.

One customer who has been using this product shares, “When I struggle with periods of heightened anxiety these are my go-to as a steadier to help me rationalise and focus.” It takes a few days to get into the system and it helps with sleep too. “I also find it helps with joint pain I experienced following a car accident," she added. However, CBD oil has a distinctive taste. If you are not keen on this, it might help to take it with a few sips of water

The A.Vogel Menopause Support supplement is a unique formulation made with soy isoflavones, magnesium, hibiscus extract and vervain. The Magnesium in it helps to reduce feelings of tiredness and fatigue while also supporting the nervous system. It is GMO-free and suitable for vegans; however, it is not ideal for those with a soybean intolerance or allergy.

One customer who has been suffering from several hot flushes during the day and constant night sweats shared that after taking these supplements for a week, she has not had even one hot flush throughout the day and no hot sweats during the night either. This helped to improve her energy as these hot flushes were draining her all day. 

“I am 46 and have started to experience extreme anxiety and feelings of fear/panic with no specific cause, tearfulness and intense irritation. I really felt quite scared at how unlike myself I was feeling,” another reviewer shared. “I've now been taking this for two months and feel much more like myself again. An added bonus is that my skin has improved considerably. I have had hormonal chin acne and breakouts which disappeared since I started taking these tablets,” she adds. 

However, it may not be suitable for those who use hormonal contraceptives or those with a soybean intolerance or allergy.

If you are just beginning to experience symptoms and are looking for a good supplement for perimenopause support, the Natures Aid PremEeze Agnus Castus is an ideal choice. It relieves premenstrual symptoms and is ideal for premenopausal women with a heavy flow. This supplement contains Agnus Castus, which was first used for female health by Hippocrates, the father of modern medicine. This herbal medicinal product helps with symptoms such as mood swings, irritability, breast tenderness, cramps and bloating.

One reviewer who has been taking this supplement for a month now shared that she has been suffering from bad mood swings with her periods. “I can honestly say I already see a difference in my moods. I have always worked out lots, but when my period is due I feel like there is a cloud over my head and I feel like a totally different person which I hate. Trying this supplement has turned that around,” she says. However, it is only suitable for adults and not for teens suffering with PMS.

Vitabiotics Menopace claims to be the UK's number 1 vitamin company and Menopace the leading Menopause supplement brand in the UK. Menopace contains vitamin B6, which contributes to the regulation of hormonal activity. It also includes vitamin C, which contributes to healthy collagen formation for the normal function of skin, teeth, cartilage, bones, and blood vessels. 

Women who have been using this for years share that it has helped them immensely with hot flushes. One reviewer said, “My flushes were fierce; particularly at night - so I was willing to give anything a go. After taking these for almost two and a half months, I noticed that my hot flashes completely disappeared.” However, it is recommended to continue using it for 30 days before you start seeing the benefits.

For those people with ovaries, this Pretty Pea blend complements the monthly changes that come with menstruation and menopause. It's one of many menopause supplements the brand makes. The power of mushrooms boost your immune system and this supplement contains a plethora of medicinal mushrooms such as Chaga, Lions Mane, Reishi, Shiitakea and Maitake to support everything from mental well-being to cognitive function. It also helps with healthy digestion, wellness and vitality.

Customers who have tried this supplement shared that it has really helped them regain agency over tiredness and fatigue. “Though they can be a little tricky to swallow sometimes, these capsules are part of my daily routine now. They offer me relief and I've been feeling generally healthier since I began taking them," one reviewer added. However, some reviewers found that the taste is quite strong and it may not be to everyone's liking.

According to Webmd, NADH stands for "nicotinamide adenine dinucleotide (NAD) + hydrogen (H)." This chemical occurs naturally in the body and plays a role in the chemical process that generates energy. NADH supplements are commonly used by people as medicine. NAD is known to help with menopausal symptoms and slow the ageing process. Plus, it is known to help with memory, alertness, as well as treating Alzheimer’s disease and dementia. Due to its energy-producing properties, it is also used for improving your performance when exercising and treating chronic fatigue syndrome. However, it can be expensive to keep purchasing on a regular basis.

The TRU NIAGEN NAD+ Supplement was tested by Yours and the reviewer said: "I have been taking the TRU NIAGEN NAD+ supplements for a month now, and since taking them, my energy levels have improved. Usually, I take them first thing in the morning. Or, if I plan to work out, I take them before exercise. I often feel lethargic and fatigued due to digestive and gut health issues. But taking these supplements with a healthy balanced diet has really helped boost my energy levels and concentration. If you are looking to find ways to increase your energy alongside a healthy diet, these supplements help with psychological function, reduce tiredness and help to maintain the normal functioning of your nervous system."