Best Supplements for Menopause Symptoms in 2025
medically reviewed by margaret etudo, BPharm. written by the vitamins for woman team.
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These supplements for menopause may effectively manage hot flashes, sleep troubles and more.
Table of Contents
Menopause is one of the most uncomfortable experiences for women, as it is associated with several unpleasant symptoms. Each menopausal change in your body can affect you physically and emotionally.
Unfortunately, this natural process is not something you can avoid.
Beyond exercises and diets, the best supplements for menopause will give you extra relief and improve your symptoms. Each supplement will depend on your symptoms, nutrient needs, and medical history.
Here, we will review some of these menopause supplements so you can choose which one best suits you. However, to make the right decision on your multivitamin choice, discuss it with a healthcare professional before starting any supplement.
Our Picks of the Best Supplements for Menopausal Symptoms
- Best Overall: One a Day Women’s Menopause Multivitamin
- Best for Hot Flashes: Theralogix IsoRel Whole Soybean Extract Supplement
- Best for Bone Density: NOW Vitamin D3 + K2
- Best Multivitamin: Thorne Research Women’s Multi 50+
- Best for Hair Loss: Nutrafol Women’s Balance Hair Growth
- Best for Better Sleep: Pure Encapsulations Magnesium Glycinate
- Best for Constipation: Puritan’s Pride Magnesium Citrate
TOTAL SCORE : 5.7 TOTAL RATING : 17- Non-GMO
- Soy-free
- Gluten-free
- Do not take Vitamin K alongside blood thinners
Menopause reduces bone mass due to low estrogen, increasing fracture and osteoporosis risk. NOW Vitamin D-3 & K-2 supports calcium absorption and retention, helping improve bone density during and after menopause.
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TOTAL SCORE : 5.3 TOTAL RATING : 16- It does not contain iron
- A high dose of capsules in a day
Thorne Women’s Multi 50+ provides essential nutrients like calcium, vitamin D, and magnesium for women over 50. It supports bone health, excludes iron, and undergoes rigorous internal testing for quality and safety.
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TOTAL SCORE : 5.3 TOTAL RATING : 16- NSF Certified
- Rich in isoflavones
- Vegan, gluten-free, dye-free
- Not safe for women with a history of estrogen-sensitive breast cancer
Theralogix IsoRel Whole Soybean Extract helps reduce menopause-related hot flashes and night sweats with soy isoflavones. A natural alternative to HRT, it’s rich in genistein and daidzein but requires medical consultation before use.
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TOTAL SCORE : 5.3 TOTAL RATING : 16- Easily absorbed form of magnesium
- Free of soy, sugar, wheat, milk, fish, and gluten
- Third-party tested
- The recommended dose of four capsules daily may not be suitable for everyone
- It may cause stomach diarrhea and discomfort
Low progesterone and estrogen during perimenopause can slow digestion, leading to constipation. While fiber-rich foods help, Puritan's Pride Magnesium Citrate supports bowel movement by relaxing intestines and softening stool but should be used moderately.
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TOTAL SCORE : 5.3 TOTAL RATING : 16- It contains soy isoflavones and is free of artificial flavors or sweeteners
- It may not be safe for those with a history of estrogen-sensitive breast cancer
One A Day Menopause supplement supports estrogen levels and relieves menopause symptoms like hot flashes, mood changes, and bone density loss. It contains vitamin D, calcium, magnesium, biotin, and soy isoflavones for overall well-being.
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TOTAL SCORE : 5.3 TOTAL RATING : 16- Non-GMO
- Vegan
- It comes in large capsules, which may be difficult to swallow
Magnesium supports sleep by reducing stress and anxiety, improving relaxation, and enhancing bone density during menopause. Pure Encapsulations Magnesium Glycinate is highly absorbable and effective for better sleep quality and overall well-being.
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TOTAL SCORE : 5.0 TOTAL RATING : 15- It contains biotin, zinc, and collagen to support hair growth
- Free of drugs, dairy, gluten, and hormones
- Non-GMO
- Quite expensive
- Not third-party tested
Low estrogen and progesterone during menopause slow hair growth and cause thinning. A balanced diet helps, but Nutrafol Women’s Balance supports hair health with herbs, antioxidants, and nutrients while easing menopause symptoms.
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Comparing the Best Supplements for Menopause Symptoms
| S/N | Supplements | Form | Dose | Third-party Certified | Servings per container |
| 1 | One A Day Menopause Multivitamin | Tablet | 1 tablet | Yes | 50 |
| 2 | Theralogix IsoRel Whole Soybean Extract | Capsule | 1 capsule | Yes | 90 |
| 3 | NOW Vitamin D3 + K2 | Capsule | 1 capsule | Yes | 120 |
| 4 | Thorne Research Women’s Multi 50+ | Capsule | 6 capsules | No | 30 |
| 5 | Nutrafol Women’s Balance Hair Growth | Capsule | 4 capsules | No | 30 |
| 6 | Pure Encapsulations Magnesium Glycinate | Capsule | 1 capsule | No | 90 |
| 7 | Puritan’s Pride Magnesium Citrate | Capsule | 1 capsule | Yes | 200 |
Why You Should Trust Us
Our team of dietitians has reviewed every supplement recommended on this list because we know how important this process is for you. We ensure that each supplement for your menopause symptoms passes quality checks to meet pre-specified standards. Before adding a supplement to your daily routine, always consult a healthcare professional. They will confirm the proper dosage for your specific needs.
What Happens During Menopause?
Every woman experiences menopause differently and in different ways. Some women may gain weight quickly, and others may use energy differently to burn fat cells. Your physical function, your body’s composition and shape, and your heart or bones may change.
When you get older, your reproductive cycle slows down and eventually ends. As menopause approaches, your body organs also use up estrogen, causing a drop in your estrogen levels. As a result, you may experience various menopausal symptoms.
Many women have moderate symptoms and can manage them with lifestyle changes. While some women’s symptoms can be more severe, they may need therapy.
However, hormonal changes will occur, and your body may experience physical, emotional, or mental effects. Note that some of these changes may be a result of age factors. The most common hormonal changes include:
- Irregularity in period
- Loss of bladder control
- Hot flashes
- Trouble sleeping
- Mood changes
- Headaches and body pains
- Loss of bone density
Do Menopause Supplements Work?
Yes. Menopause supplements work.
However, while some of the best menopause supplements are very beneficial, hormone replacement therapy is usually a better treatment option for menopause symptoms.
There is little or no evidence that some of the supplements in the market are effective, and others may deliver inconsistent results. For this reason, before using any of the best supplements for menopause symptoms, seek guidance from a healthcare provider.
Certain supplements may have significant adverse effects and interact with your prescriptions. Fortunately, you are on the right site for information on the best vitamins for menopausal women.
Who May Not Benefit
Certain groups of women that may not benefit from supplements for menopause include the following:
- Women who eat a well-balanced diet
- Women with mild menopoause symptoms
- Women taking other medications
- Women on hormonal replacement therapy
Women Who Eat a Well-Balanced Diet
With a balanced diet containing fruits, vegetables, healthy fats, whole grains, and lean proteins, you may not need to take supplements for menopause. You most likely will not get additional nutritional benefits from the supplement. However, if you have issues with sleeping or experience hot flashes during menopause, taking supplements for relief may just be beneficial with a balanced diet.
Women With Mild Menopause Symptoms
During menopause, some women experience mild symptoms and so will not require supplements. However, some multivitamins could help you with an adequate amount of nutrients. Before purchasing any of these vitamins, it is advisable to consult a healthcare provider to determine which one is best for you.
Women Taking Other Medications
It is essential to consult your healthcare provider before taking any supplement, especially if you are taking side medications. You want to be sure that there will be no negative interactions with your medicines. Some menopause supplements may conflict with drugs like cancer treatments, blood thinners, statins, and others.
Women on Hormone Replacement Therapy (HRT)
During Hormone Replacement Therapy, your doctor will give you progesterone and estrogen to effectively manage menopause symptoms. There will be no need to take supplements that may also mimic the role of estrogen in your body. Depending on your needs, a specific multivitamin or nutritional supplement may be enough. Talk to a healthcare professional to prevent harmful interactions between hormones and other medications
What to Look For
Ingredients
Form
Dosage
Third-party Testing
Ingredients
Before you purchase any of the best supplements for menopause, carefully read through the ingredient list. One of the most notable ingredients menopause supplements is soy isoflavone. Soy isoflavones can interfere with Tamoxifen and thyroid hormone medications, causing breast cancer. You should also not take vitamin K alongside warfarin as it renders the nutrient less effective.
Form
Several supplements exist in various forms. For example, Magnesium in most supplements has different forms, namely magnesium oxide, citrate, and glycinate. Depending on the symptom you want to treat or any other health concern you want to address, the proper form for you may vary. Consult a healthcare professional to help you make the right decision.
Dosage
Some of the best supplements for menopause are mentioned above and contain various nutrients with their own specific Recommended Dietary Allowances (RDAs). You may want to review the amount discussed in each supplement recommendation. Note that there is no constant dosage of soy isoflavones in each supplement.
Third-party Testing
Third-party testing requires that all supplements are sent to the laboratory to ensure they contain the proper nutrients and are free of specific contaminants. Note that manufacturers may not use third-party testing to determine the effectiveness of their supplements. Neither will it determine any interaction with other medications.
Other Ways to Treat Menopause Symptoms
There are other ways to treat menopause and menopause-related symptoms, and they include:
Intake of Vitamin D
Ensure you include a proper amount of vitamin D in your diet during menopause, as it supports good bone health. You will no longer have to worry about the formation of bone diseases in your body.
Prebiotics and Probiotics
Having a prebiotic and probiotic supplement is a great way to keep a balance of good and bad bacteria for a healthy gut. An imbalance of these bacteria can conflict with the ability of your body to respond to certain nutrients.
Acupuncture
Although research has no consistent result, acupuncture is said to have a temporary benefit in helping to reduce hot flashes during menopause.
Hypnosis
Studies show that hypnotherapy is another way to reduce the events of hot flashes in menopausal women. This method has also helped in improving daily sleep in women during menopause.
Nutrition
Nutrients that can make you fertile and improve your reproductive health include:
- Folate: Folic acid reduces the neural tube defects in embryos during pregnancy.
- Omega-3 fatty acids: Research has linked this unsaturated fatty acid with an increase in the possibility of getting pregnant after IVF. DHA also improves sperm motility and semen quality
- Vitamin E: This potent antioxidant promotes sperm quality and promotes female reproductive health.
- Coenzyme Q10: Your body produces this antioxidant. However, taking supplements with CoQ10 promotes the development of ovarian stem cells. It also improves the function of developing eggs and increases ovulation rates in women undergoing IVF.
Other nutrients you should look for in fertility vitamins include selenium, iron, zinc, vitamins A, B12, and D, etc.
Frequently Asked Questions
Yes. There are natural ways to improve symptoms during menopause. A balanced diet, fiber supplements, and pre/probiotics can go a long way in treating some menopause symptoms. Other ways may include lifting weights to improve bone density, avoiding spicy foods and alcohol, or packing a portable during hot flashes.
The reduction in estrogen levels and loss of muscle mass can cause weight gain in women during or after menopause. You may also want to check what you are eating during this period as it may be the reason your weight is increasing. However, if menopausal weight gain seems to be a source of concern to you, feel free to see your doctor.
Yes. Research shows that taking vitamin E may provide some comfort if you are experiencing mild hot flashes. However, when taken in high doses, it may make bleeding more likely. Vitamin E is known for its potent antioxidant effect on groups of women who cannot get hormone therapy as a menopause treatment.
Certain supplements are not advisable to treat menopause, including calcium supplements. According to recent studies, calcium supplements can cause an increased risk of cardiovascular events, especially in postmenopausal women.
Final Thoughts For You
As you navigate the journey through menopause and seek relief from its myriad symptoms, it’s essential to remember that supplements can be valuable allies in your arsenal. However, they are not a one-size-fits-all solution, nor are they a replacement for a balanced diet and a healthy lifestyle.
While the supplements highlighted in this article offer promising benefits for managing menopausal symptoms, it’s crucial to approach their usage with caution and mindfulness.
Before incorporating any supplement into your routine, it’s highly recommended to consult with a healthcare professional. They can provide personalized guidance based on your individual health needs, medical history, and any medications you may be taking.
- Cardini F, et al. The use of Complementary and Alternative Medicine by women experiencing menopausal symptoms in Bologna. BMC Womens Health. 2010;10:7.
- Barnes S. The Biochemistry, chemistry, and physiology of the isoflavones in soybeans and their food products. Lymphatic Research and Biology. 2010;8(1):89–98.
- Lerner U.H. Bone remodeling in post-menopausal osteoporosis. J Dent Res. 2006;85:584–595.
- Depypere HT, Comhaire FH. (2014). Herbal preparations for menopause: beyond isoflavones and black cohosh. Maturitas, 77: 191–4.
- Seidl MM, Stewart DE. Alternative treatments for menopausal symptoms. A qualitative study of women’s experiences. Can Fam Physician. 1998;44:1271–1276.
- Majumdar SR, et al. Promotion and prescribing of hormone therapy after report of harm by the Women’s Health Initiative. JAMA. 2004 Oct 27;292(16):1983-8.
- Wang L, et al. Systematic review: Vitamin D and calcium supplementation in prevention of cardiovascular events. Ann Intern Med. 2010;152:315–323.
- Nelson HD, et al. Non-hormonal therapies for menopausal hot flashes: Systematic review and meta-analysis. Journal of the American Medical Association. 2006;295 (17):2057–2071.
- Takahashi T.A., Johnson K.M. Menopause. Med. Clin. N. Am. 2015;99:521–534.
- Soltysik K., Czekaj P. Membrane estrogen receptors-is it an alternative way of estrogen action? J. Physiol. Pharmacol. 2013;64:129–142.
medically reviewed by margaret etudo, BPharm. written by the vitamins for woman team.
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i really appreciate this article, Vitamins For Woman. its not easy finding good info on menopause supplements that works. gonna give some of these a try and hope for the best!
I second that! It’s crucial to have reliable information, especially on topics as important as menopause. Best of luck with the supplements!
do these supplements actually work? I see a lot of products out there but wonder if they really make a difference for menopause symptoms.
Love that you’re including other ways to treat menopause symptoms. Prebiotics and probiotics are a game-changer for gut health, which is so connected to our overall well-being.
hey, so is acupuncture really a thing for menopause? my mom’s been having a tough time and im lookin for stuff to help her out. thanks!
Interesting read on the supplements. Always thought exercise and diet were enough but might reconsider after this.
Has anyone tried hypnosis for menopause symptoms? Sounds intriguing but not sure if it’s effective. Would love to hear personal experiences.
Tried hypnosis myself and it was surprisingly helpful! Reduced my stress levels which in turn helped with my menopause symptoms. Worth a shot!
Interesting to hear, Mystic_Meg. I’d be curious to see studies or research backing hypnosis for menopause. Always good to keep an open mind, though.
I’m not so sure about these supplements. Always hear about them but where’s the concrete evidence? Real diet changes and exercise seem like the better route.
Fascinating article, especially the bit about technology and apps aiding menopause symptoms management. The integration of technology in healthcare hasn’t reached its peak yet, but it’s promising.
Oh great, another miracle cure for menopause. Here I was thinking I’d just have to live with turning into a human furnace. Who knew all I needed was a supplement?
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