Best Supplements for Menopause (UK): Ranked by Evidence

Do I need supplements during menopause?

Most women don’t need a cupboard full. The NHS view is food first: a varied, balanced diet should cover your calcium, iron and magnesium, and supplements are for filling specific gaps. Menopause itself doesn’t change that, but a few gaps become more likely in midlife.

• Vitamin D: almost everyone, October to March. Between October and early March the UK sun isn’t strong enough for your skin to make vitamin D, so government advice is that everyone should consider 10 micrograms a day in autumn and winter. Some people need it all year, for example if they rarely go outside or cover most of their skin.
• Calcium: only if your diet is low. Adults need 700mg a day, which most people get from dairy, fortified plant drinks, bread, green leafy veg and tinned fish with the bones. If you avoid dairy and fortified foods, a supplement may be worth discussing. See calcium supplements after the menopause.
• Magnesium: if your intake is low. Women need about 270mg a day, from foods like nuts, spinach and wholemeal bread. A supplement can help top up a low intake; see magnesium for menopause for forms and doses.
• Iron: only if your periods are heavy. Women over 50 need 8.7mg a day, but if you’re still having periods after 50 you may need the same as younger women (14.8mg). Heavy periods, common in perimenopause, raise the risk of iron deficiency anaemia. Ask your GP for a blood test rather than guessing.
• Vitamin B12: if you’re vegan. B12 isn’t found naturally in plant foods, so vegans may not get enough.

For the everyday basics in this age group, our guide to supplements for women over 40 goes into more detail. Not sure whether your symptoms are hormonal yet? Start with perimenopause symptoms.

Best supplements for perimenopause

The best supplements for perimenopause are the same evidence-led basics as for menopause: vitamin D from October to March, iron only if heavier periods have left you low, and magnesium, calcium or vitamin B12 if your diet falls short. No supplement replaces HRT, so see a GP if symptoms are affecting your life.

Perimenopause is the stage when your periods are changing but haven’t stopped, and the NHS says periods getting heavier or lighter is often one of the first signs. See perimenopause symptoms.

Nutrient by nutrient

• Vitamin D: 10 micrograms a day from October to March. Vitamin D contributes to the maintenance of normal bones.
• Iron: heavy periods raise the risk of iron deficiency anaemia. Iron contributes to the reduction of tiredness and fatigue, but get a blood test first. See why am I so tired on my period?
• Magnesium: Magnesium contributes to a reduction of tiredness and fatigue and to normal psychological function. See magnesium in perimenopause and menopause.
• Vitamin B6: vitamin B6 contributes to the regulation of hormonal activity. Keep supplements to 10mg a day or less.
• Calcium and B12: calcium is needed for the maintenance of normal bones; top up if you avoid dairy. B12 matters if you’re vegan.

Herbs sold for perimenopause

Popular herbs have no authorised health claim, and the research is small or mixed:

• Black cohosh: the MHRA has linked it to rare liver reactions. Avoid it if you’ve had liver problems.
• Red clover: its isoflavones resemble oestrogen, so talk to your GP first if you’ve had a hormone-sensitive cancer.
• Sage: concentrated extracts may be unsafe in high doses or long term. It also turns up in teas such as Twinings menopause tea.
• Ashwagandha: rare liver injury has been reported; avoid it with thyroid or autoimmune conditions.

iHerbs can interact with HRT, contraception and other medicines, so check with your GP or pharmacist first. If broken sleep is your main problem, see perimenopause and sleep.

Menopause supplements ranked by evidence

This table brings together NICE, NHS and research reviews, from the best supported to the least. “Authorised claim” means a health claim allowed for that nutrient in Great Britain; herbs and CBD have none.

Mushrooms such as reishi and lion’s mane are also sold for menopause; we cover what they have and haven’t been tested for in mushrooms for menopause.

Menopause supplements by symptom

Menopause supplements for sleep

Be honest with yourself about what is waking you. If it’s night sweats, treating the sweats matters more than any sleep supplement, and the NHS lists sleep problems caused by menopause among the symptoms HRT can relieve. CBT for insomnia also has good evidence, and the NHS recommends CBT for menopause sleep problems too.

Among supplements, the evidence is thin. In the large omega-3 trial above, sleep didn’t improve. Magnesium is a popular part of a wind-down routine; it won’t knock you out, but magnesium contributes to normal psychological function and to the normal functioning of the nervous system. Our full guide to perimenopause and sleep covers what actually helps, from bedroom temperature to treatment.

Hot flushes and night sweats

HRT is the most effective. NICE notes some evidence for isoflavones or black cohosh, but products vary and safety is uncertain. Menopause-specific CBT is an option alongside or instead of HRT, and a non-hormonal medicine, fezolinetant, is now an option for some women when HRT isn’t suitable. See hot flushes: what really helps.

Menopause supplements for weight loss and belly fat

No supplement causes meaningful weight loss, whatever the label says. The NHS notes that weight gain is common in perimenopause and menopause, and it often settles around the stomach and upper body. What helps most is strength training, enough protein and good sleep. NICE also stresses keeping up muscle mass and strength through activity at this stage of life. Our guide to menopause weight gain explains why it happens and what works.

Menopause supplements for bloating

There’s no supplement proven to fix menopause bloating. The NHS says the most common cause is gas, often from certain foods, fizzy drinks or swallowing air, and that constipation, food intolerances and IBS can all play a part. Simple changes come first: regular exercise, plenty of water, smaller meals and less alcohol and caffeine. If constipation is behind it, a pharmacist can help. Our guide to magnesium for bloating looks at when magnesium might be relevant and when it isn’t.

iSee a GP if you’re bloated regularly or it doesn’t go away. The NHS notes that persistent bloating can occasionally be a sign of something more serious, such as ovarian cancer.

Menopause supplements for joint pain

Muscle aches and joint pains are on the NHS list of menopause symptoms, and joint pain can carry on after periods stop. Vitamin D, calcium and strength training all support your bones and muscles, and vitamin D contributes to the maintenance of normal muscle function. Collagen and glucosamine are popular too; for an honest look at the evidence, see what collagen supplements can and can’t do and our guide to joint pain and the best supplements for stiffness. A GP should check new, swollen or very painful joints.

Mood, anxiety and brain fog

iMagnesium contributes to normal psychological function, and vitamin B6 contributes to the regulation of hormonal activity. Talk to your GP about mood changes, as HRT and CBT can help. For memory and concentration, see menopause brain fog.

Bones

iVitamin D, calcium, magnesium and weight-bearing exercise all play a part, and NICE says bone health should be discussed at menopause reviews. If you’re worried about your bones, ask your GP at your next review.

Supplements and HRT

Most vitamins and minerals are fine alongside HRT, but herbal products such as black cohosh, red clover and soy isoflavones can interact with hormones and medicines, and NICE warns that the safety, quality and purity of unregulated preparations may be unknown. Tell your GP or pharmacist about everything you take. Supplements aren’t a replacement for a proper menopause review.

Two points people often miss. First, HRT is not contraception, so if you still need contraception you’ll need a separate method. Second, St John’s wort interacts with hormonal contraceptives, including implants, and the MHRA advises women relying on them not to take it.

If someone you love is going through this, our guide to perimenopause for partners explains the symptoms and how to support a GP visit.

How long should you take menopause supplements?

There’s no fixed course. A sensible approach:

• Vitamin D: every year from October to March, or all year if you’re at higher risk of low levels.
• Calcium, magnesium and iron: for as long as your diet is low or a blood test shows you need it. Review iron with your GP: the NHS says 17mg a day or less from supplements is unlikely to cause harm, unless a GP advises a higher dose.
• Herbal products: give one product at a time 8 to 12 weeks, then review. If you can’t tell a difference after 2 to 3 months, stop.
• Any time symptoms change: see your GP. Symptoms can shift over the years, and the right treatment may change with them.

Safety: who should be careful

• Black cohosh and your liver. The MHRA has linked black cohosh with rare liver reactions and advises anyone who has had a liver complaint not to take it without speaking to a doctor. Stop and see a GP if you notice yellowing skin or dark urine.
• St John’s wort and medicines. It can make hormonal contraception less effective, and NICE warns of serious interactions with medicines including tamoxifen, anticoagulants and anticonvulsants. Check with a pharmacist before taking it with anything, HRT included.
• Breast cancer and phytoestrogens. If you’ve had breast cancer or another hormone-sensitive condition, talk to your GP or breast care team before taking soy isoflavones, red clover or other plant oestrogens.
• You can still get pregnant in perimenopause. The NHS says you need contraception for 2 years after your final period if you’re 40 to 49, and for 1 year if you’re 50 or over.
• Keep to safe doses. Magnesium 400mg a day or less from supplements, vitamin D 100 micrograms or less, vitamin B6 10mg or less unless a doctor advises more. Count all your supplements, including multivitamins.
• Medication. If you take HRT or any other medication, check with your GP or pharmacist before adding a supplement.
• Pregnancy and age. Our products are for adults only. We don’t recommend our products during pregnancy or breastfeeding.

How to choose a menopause supplement

• Pick by symptom, not by a “menopause” label.
• Check doses against the research, not “proprietary blends”.
• Look for batch testing and a UK-based company.
• Be wary of claims to “balance hormones” or “cure” symptoms.
• Try one thing at a time for 8 to 12 weeks so you can tell what helps.

Our Magnesium Glycinate Sleep Complex is an evening magnesium drink: magnesium bisglycinate and citrate giving 148mg of elemental magnesium per serving, with glycine, L-theanine, chamomile, passionflower, hops and oat straw. Magnesium contributes to a reduction of tiredness and fatigue and to normal psychological function. Our Evolabs Mint CBD Oil is a broad spectrum CBD oil that also includes vegan, algae-based vitamin D3.

The FSA’s 10mg a day figure is precautionary advice rather than a legal limit, set while longer-term safety research continues. At Evopure we think it is a very cautious figure, and many adults use more. If you go above it, increase slowly, and check with your GP or pharmacist first if you take any medication.

Related guides

• Weighing up D3 with K2? See D2 vs D3 and whether you need K2.
• Maca has a handful of small menopause trials; see maca for menopause: what the evidence says.
• Passion flower is sometimes suggested for hot flushes; our passion flower guide explains how limited that evidence is.
• If worry or racing thoughts are new for you, our guide to whether menopause can cause anxiety covers the NHS options, from HRT to CBT.
• Exhaustion isn’t always the menopause: anaemia, an underactive thyroid and poor sleep are common too. See why am I always tired?