Doctors Say These Menopause Supplements Live Up to the Hype
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There’s a lot to navigate with menopause—the hot flashes, night sweats, dry skin, fatigue, and more can be difficult to handle. With that, it only makes sense to want to do what you can to try to support your mind and body as best as possible during this time. Enter menopause supplements.
The use of supplements can be complicated—experts stress that the best way to meet your nutritional needs is through food—but the best menopause supplements can help you fill gaps in your diet. Some even contain certain herbs and other ingredients that may help combat certain menopausal symptoms, says Mary Jane Minkin, M.D., a clinical professor of obstetrics and gynecology and reproductive sciences at Yale School of Medicine.
A big concern when you’re going through menopause (aside from specific symptoms) is bone health, says Lauren Streicher, M.D., a clinical professor of obstetrics and gynecology at Northwestern University Feinberg School of Medicine. Why? The drop in estrogen that happens in your body when you go through menopause can increase bone loss and even put you at risk of developing osteoporosis. “If someone is at risk of osteoporosis, calcium and vitamin D supplements are appropriate and useful,” Dr. Streicher says. “They won’t entirely prevent osteoporosis, but they will support bone health.”
Dr. Minkin agrees. “I want to make sure that all my patients are taking at least 1,000 units of vitamin D a day,” she says. Dr. Minkin also suggests that patients take in 1,000 to 1,200 milligrams a day of calcium, whether from food sources or a supplement.
If you don’t eat meat often or ever, Dr. Streicher says a supplement that contains iron may also be helpful (although its a good idea to check in with your doctor to have your iron levels tested if you’re concerned).
Meet the experts: Mary Jane Minkin, M.D., is a clinical professor of obstetrics and gynecology and reproductive sciences at Yale School of Medicine; Lauren Streicher, M.D., is a clinical professor of obstetrics and gynecology at Northwestern University Feinberg School of Medicine.
Our top picks
It’s important to note that no supplement can magically make the symptoms of menopause go away. However, the right supplement may help support your overall health to help you feel better during this time.
If you’re interested in taking a supplement during menopause, consider these options. And, if your menopausal symptoms are making you uncomfortable, it’s a good idea to talk to your doctor about your individual needs to make sure they’re being met.
Relizen
Minkin gives Relizen the thumbs up, noting that she’s “seen results” with it. Relizen aims to help relieve hot flashes and night sweats, and the company has data that back up its use. A survey of more than 2,300 Relizen users found that 75% had less-intense hot flashes after three months of taking the supplement and 68% reported having less night sweats than before. The survey also found that 88% of users plan to continue taking the supplement. Its main ingredient is Swedish flower pollen extract, which has been linked to both PMS and menopause symptom relief.
What the reviews say: “No more changing PJs in the middle of the night…or feeling as if you’re roasting in the middle of a blizzard!!! Relizen started working for me after two months and I have not missed a day since starting it six months ago!!! So grateful!!” said a customer.
Relizen
$182.00
amazon.com
RelizenRemifemin
Remifemin is an estrogen-free supplement that’s designed to reduce hot flashes, night sweats, and mood swing. Its main ingredient is black cohost, which is considered to be a substitute for hormone replacement therapy (HRT). There is a lot of data on the use of Remifemin, and one randomized, double-blind, controlled study of 244 menopausal women with fibroids found that it reduced symptoms of menopause in this group. Minkin says she’s seen this supplement be helpful with some of her patients. At 21 cents a pill, this is an affordable option.
What the reviews say: “I can’t believe I didn’t find Remifemin sooner! This product is a game-changer,“ said a fan. “My hot flashes have significantly decreased and my mood swings are much more manageable. Not only that, but I feel confident knowing that Nature’s Way is a trusted brand and that this supplement is clinically proven.”
Remifemin
$22.13
amazon.com
Nature’s WayEstrovera
Estrovera works to target 11 different symptoms of menopause, including hot flashes and anxiety, according to the company. Metagenics has conducted several studies on Estrovera and found in one that the tablets reduced hot flashes by up to 83%. The supplement is tested by a third party and passed the USP Good Manufacturing Practices Audit Program, which is used to guarantee that a product meets high standards.
What the reviews say: Shared one fan: “It does take a couple of months, but it truly works. My hot flashes have all but dissipated.”
Estrovera
$38.50
amazon.com
MetagenicsWomen’s Menopause Multivitamin
One a Day’s Women’s Menopause Multivitamin is designed to help support your nutritional needs through the menopause journey. It contains vitamins D, A, and C, along with zinc and calcium to promote good health. The formula also has soy isoflavones, which research has linked to less hot flashes and mood changes.
What the reviews say: “Things were getting desperate. This has not solved all of my issues but it has made menopause much more tolerable,” said a reviewer. “I don’t have any more night sweats and I am sleeping better. Also, I have more energy during the day. This stuff has been a lifesaver for me.”
Women’s Menopause Multivitamin
$11.18
amazon.com
One a DayFan Club
Menopause can lead to a range of symptoms, including constipation and bloating. Hum’s Fan Club includes a special strain of probiotics called Lactobacillus plantarum to help. It also has rhapontic rhubarb (like Estrovera), along with grape seed extract to target several symptoms of menopause, including hot flashes and night sweats. Fan Club was third-party tested on 100 women and found that 87% of participants had fewer hot flashes. It’s also certified by the Clean Label Project for purity.
What the reviews say: “This has really stopped my hot flashes!” shared a fan. “After just a couple of weeks I am not experiencing them. I’m on my second bottle and hope it never stops working.”
Fan Club
$40.00
amazon.com
HumWomen’s Balance Hair Growth Supplement
Hair thinning can be a side effect of menopause, although it’s not discussed as often as symptoms like hot flashes and night sweats. Nutrafol’s Women’s Balance Hair Growth Supplement is specifically designed to help combat thinning hair thanks to ingredients like biotin and selenium, which are linked to the prevention of hair loss under certain circumstances. Research conducted by Nutrafol found that 93% of women who used the supplement felt their hair looked healthier after six months.
What the reviews say: Shared one fan: “I’m on my 2nd bottle and I can definitely see the difference. I have always had thick hair—I am a woman of color—and as soon as the perimenopause started, the effects were almost immediate. Thinning hair seemed to happen overnight. I did my research and decided to give this a try. So far so good.”
Women’s Balance Hair Growth Supplement
$88.00
amazon.com
NutrafolWomen’s Balance
Gaia Herbs works hard to ensure traceability in its supplement, giving you an herb ID so you can follow where the ingredients came from. The supplement is vegan and contains black cohosh, St. John’s wort, and vitex to help with hot flashes and hormonal balance.
What the reviews say: Shared a fan: “I very rarely have hot flashes anymore and my mood feels very stable most of the time.”
Women’s Balance
$27.98
amazon.com
Gaia HerbsMeta-Balance
Brain fog can happen with menopause. Pycnogenol, an herbal extract from European pine trees, in Meta-Balance has been linked to better attention and memory. The supplement may help with night sweats and hot flashes, along with skin elasticity. Thorne puts the supplements through several rounds of quality testing for purity and potency to ensure you’re actually getting what’s on the label.
What the reviews say: “No more night sweats since taking this supplement. What a huge relief,” said a customer. “It’s worth every penny.”
Meta-Balance
$40.00
amazon.com
Thorne ResearchHow to choose the best menopause supplements
Consider these elements when choosing the best menopause supplement for yourself:
Ingredients. Women going through menopause need to have enough calcium and vitamin D for bone health, Dr. Minkin says. She also notes that some herbs “do have some therapeutic value.” Black cohosh and rhapontic rhubarb are common herbal ingredients.
Third-party testing. Supplements are regulated as food by the FDA, not as drugs. Third-party testing can help verify whats in your supplements and if they perform as advertised.
Clinical studies. Not every supplement has this, but it’s a nice perk to have clinical research to show that a supplement does what it claims to do.
How we chose the best menopause supplements
To choose the best menopause supplements, we spoke with two gynecologists for their guidance on what to look for in these products. We then looked at the most popular menopause supplements on the market and narrowed the field based on elements like ingredients, sourcing, and certifications. We also factored in reviews from real users to see how a range of women felt while taking these supplements.
Why trust us
For more than 70 years, Prevention has been a leading provider of trustworthy health information, empowering readers with practical strategies to improve their physical, mental, and emotional well-being. Our editors interview medical experts to help guide our health-focused product selections. Prevention also examines hundreds of reviews—and often conducts personal testing done by our staff—to help you make informed decisions.
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