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9 Top Menopause Supplements For 2023

Table of Contents

Menopause generally refers to the climacteric period of a woman’s life. It is caused by the decline of female hormones estrogen and progesterone. 

The average age for menopause is 51, with most women experiencing menopause between 45 and 55. A small percentage of women (about 1%) may experience menopause as early as their late 30s.

There are 3 stages to menopause. These are:

  • Perimenopause: The menopausal transition period leading up to and following menopause. Perimenopause can last up to 10 years. During this period, the ovaries produce inconsistent hormone levels of estrogen, leading to irregular menstrual cycles.
  • Menopause: The official onset of menopause lasts only one day and occurs 12 months after a woman stops having periods. After this, women technically enter the last stage of menopause.
  • Postmenopause: The last stage of menopause. Postmenopause refers to the period after a woman’s menopausal transition is complete. 

Symptoms of menopause can be uncomfortable and frustrating to deal with. Many women experience symptoms like:

As if this weren’t enough, women facing menopause also have to deal with a number of increased health risks, such as new weight gain. Postmenopausal women may aslo be at increased risk of:

Many women turn to hormone replacement therapy after menopause to deal with the symptoms of menopause. Unfortunately, HRT comes with its own list of drawbacks, including possible increased risk of:

Despite the potential risks, hormone replacement therapy may be of benefit to some. Bioidentical hormone replacement therapy, in particular, can have some great benefits. However, supplementation may be a better first step for a number of reasons.

The right supplements can help fill gaps in nutritional imbalances with few side effects. Some supplements can even help your body boost estrogen levels to offset hormonal decline. In fact, some of the phytoestrogens in nutritional supplements and foods are the same that are used in bioidentical hormone replacement therapy.

Multivitamins For Menopause

Studies show that certain vitamins can have a significant impact on quality of life for women going through menopause. A good multivitamin will include these vitamins and other micronutrients that are difficult to get in your daily diet. 

What vitamins can help menopause? In particular, the above study linked B vitamins, Vitamin D, Vitamin C, and Vitamin E to better quality of life in menopausal women.

Our multivitamin pick: O.N.E. Multi by Pure Encapsulations.

Why we love it: O.N.E. Multi boasts a full profile of bioavailable multivitamins, fully chelated minerals, and antioxidants. The formula includes:

  • Metafolin® L-5-methyltetrahydrofolate (L-5-MTHF): The naturally occurring form of folate. L-5-MTHF is universally metabolized by tissues in the body.
  • Lutein and Zeaxanthin: Antioxidants that help promote eye health and prevent eye-related diseases.
  • Lycopene, Alpha lipoic acid, and Coenzyme Q10: Antioxidants that help prevent disease  like diabetes and cancer.
  • Choline and Inositol: Promote brain health and mood stability.
  • Vitamin D: Critical for healthy bones. Vitamin D supplementation can also help reduce the risk of immune-related disorders.

Comprehensive Menopause Supplements

A comprehensive menopause formula should account for micronutrients and ingredients that help with hormonal balance. Look for oral phytoestrogens that have been proven to offer menopausal support, such as those found in wild yam and flaxseed. Some formulas also use soy isoflavones.

Our comprehensive menopause supplement pick: FemGuard + Balance™.

Why we love it: FemGuard + Balance™ combines a classic approach of herbal hormonal balancing with a practical multivitamin. Among the stella ingredients for menopause support are:

  • Vitex agnus-castus (chasteberry): A 2019 study showed vitex agnus-castus to have significantly more impact than the placebo in reducing menopausal symptoms. Symptoms recorded included menopausal disorder, anxiety, and vasomotor dysfunction (hot flashes). 
  • Polygonum cuspidatum: A plant in the buckwheat and knotweed family. This plant has long been used in Chinese medicine. It exhibits estrogenic qualities that can help moderate symptoms of menopause.
  • Black cohosh: A member of the buttercup family. Studies show that black cohosh extract can help reduce hot flashes associated with menopause.
  • Diindolymethane (DIM) and chrysin: These compounds help regulate estrogen levels and may help prevent disease such as thyroid cancer and breast cancer.
  • Calcium-D-glucarate: This is a naturally occurring substance that assist the body in eliminating excess estrogen. It also inhibits an enzyme in the gut that is linked to multiple cancers.
  • Resveratrol and epigallocatechin gallate (EGCg): These antioxidants work together to inhibit tumor growth.
  • Vitamins B6, B12, and folate: These vitamins are important for brain health and proper cell differentiation.
  • Magnesium and calcium: Included to support bone health and hormone regulation.

For Hot Flashes and Night Sweats

Hot flashes and night sweats are the most common symptoms of menopause. Fortunately, there are a lot of natural supplements that can help with them. Beyond those already described are remedies such as:

Our supplement pick for hot flashes and night sweats: Estrovera by Metagenics.

Why we love it: Estrovera utilizes a unique phyoestrogen that comes from rhubarb. It’s key ingredient, ERr731, boasts over 20 years of research showing it is safe and effective in treating menopausal symptoms.

For Difficulty Sleeping

Sleep disorders are a common problem for women going through menopause. In fact, 40-60% of menopausal women complain of sleep disruptions. This can have a significant impact on a woman’s health and well-being. Fortunately, this is yet another problem that supplementation can help

Our supplement pick for difficulty sleeping: Insomnitol™ by Designs for Health.

Why we love it: Insomnitol™ blends botanicals, nutrients, and precursors to certain neurotransmitters all designed to promote a quality, restful night’s sleep. Some of the primary ingredients include:

For Healthy Bones

Women face a significant loss of bone mass and strength following menopause. This is often accompanied by joint pain that may be related to osteoarthritis. Fortunately, there are ways to combat declining bone health. These can include multivitmains (such as those listed above) or focused supplements.

Our supplement pick for bone health: OsteoForce™ by Designs for Health.

Why we love it: OsteoForce™ blends a combination of easily absorbed vitamins and minerals specifically chosen for bone health. 

Included in the unique formula are ever-important calcium and magnesium. These are bound to malic acid for better absorption by the body. Other micronutrients included are:

  • Zinc: Zinc is required for bone grow and homeostasis. It also appears to help regenerate bones after bone loss.
  • Copper: Copper can help maintain bone density and prevent bone loss.
  • Magnesium: As mentioned, magnesium helps maintain bone and hormone health.

For Hair

Hair loss is a common problem for menopausal women. It’s also a problem closely linked to nutrition and vitamin and mineral intake. If hair loss is a problem for you, don’t despair. 

Many of the micronutrients implicated in hair loss are the same ones you can get in your multivitamin, such as:

  • Copper
  • Magnesium
  • Zinc
  • Iron
  • Calcium

Also be on the look out for:

  • Selenium
  • Silicon

There are also other supplements that can help with hair loss. Our pick combines ingredients that can naturally enhance your body’s ability to create the necessary collagen for hair growth

Our supplement pick for hair: RegeneMax® Plus by Xymogen

Why we love it: RegeneMax® uses clinically tested choline-stabilized orthosilicic acid (ch-OSA) combined with biotin. Ch-OSA is a bioavailable form of silicon that can help promote healthy hair. Biotin is also popular for its potential to improve hair growth, making the two an optimal pair.

Honorable Mentions

There are, of course, more options available for menopause relief. Other herbal supplements that may support menopause relief include:

Many of the supplements listed can be purchased through online retailers like Amazon. Some generic or herbal supplements may not be vetted by the FDA. Make sure to research items thoroughly.

Feeling Unsure? Get a Customized Plan, Unique For You.

Menopause is no trivial matter. The hormonal changes that occur during this time can greatly impact your body in a variety of ways. Finding a supplement to fit your specific needs can be a challenging process. If you’re feeling unsure, consider talking to a trusted healthcare provider.

We’re always here to help. Don’t hesitate to contact a care team member today fo find out more about our approach to health and well-being.


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