10 RD-Recommended Supplements to Add to Your Routine When Managing Menopause
Some women have no menopausal symptoms during this transitional time, or very mild ones, and some may even feel relieved when they no longer need to worry about periods or getting pregnant. For others, however, the menopausal transition can bring a variety of uncomfortable symptoms, including hot flashes, night sweats, poor sleep quality, joint and muscle discomfort, moodiness and irritability, forgetfulness, difficulty concentrating, or a combination of these. Bottom line, the journey can be challenging.
As a dietitian myself and someone who is approaching her perimenopause years (the gradual transition into menopause), I am always looking for research-backed nutrients and supplements to help myself, my family, and my clients move as comfortably as possible through this stage of life. In this article, we’ll explore some of the best supplements for menopause symptoms, ranging from the best overall to the best for hot flashes, bone health, heart health, hair loss, stress management, and more.
Our Top Picks for Best Menopause Supplements
- Best overall: Life Extension Menopause Relief
- Best for hot flashes: Metagenics Black Cohosh Plus
- Best for improved sleep: Nature Made Melatonin
- Best for bone health: Nordic Naturals Vitamin D3 + K2
- Best for heart health: Pure Encapsulations Inositol
- Best for hair loss: Nutrafol Women’s Balance
- Best for constipation: Now Magnesium Citrate
- Best for mood support: Thorne Emotion Balance Support
- Best for stress management: Ritual Stress Relief
- Best for skin: HUM Collagen Love
When to Consult Your Doctor
Before you dive in and invest in any of the supplements listed in this article, remember that every woman’s menopause experience is unique. What works wonders for one person might not be as effective for another. It’s always a good idea to consult your healthcare provider before starting a new supplement.
A healthcare provider can help assess the specific needs and health conditions of a menopausal woman, such as osteoporosis, cardiovascular risk, or mood disorders, to determine if supplements like calcium, vitamin D, or herbal remedies are appropriate. Certain nutrients can interact with existing medications or exacerbate certain health conditions, so professional guidance is crucial to making informed choices. With the right guidance, women can optimize their health during menopause, while avoiding unnecessary risks.

Best Overall
Life Extension Menopause Relief
Pros
- Formulated with clinically studied ingredients shown to relieve 11 menopausal discomforts
- Third-party tested
- Non-GMO, vegetarian, gluten-free, soy-free, hormone-free
- Recommended serving is one tablet per day
Cons
- May take several weeks to take effect
- Tablet does contain added fillers
Key Specs
- Supplement form: Enteric-coated tablet
- Serving size: One tablet
- Dosage: One tablet daily
- Cost of a 90-day supply: $56.25
- Third-party tested: Yes

Best for Hot Flashes
Metagenics Black Cohosh Plus
Pros
- Studies show black cohosh extracts improved overall menopausal symptoms, including hot flashes
- Third-party tested
- Non-GMO, gluten-free, vegetarian
Cons
- High price point
- Herbal supplement, take with caution
Key Specs
- Supplement form: Tablet
- Serving size: One tablet
- Dosage: One tablet, twice daily
- Cost of a 90-day supply: $144
- Third-party tested: Yes
This product is third-party tested, non-GMO, gluten-free, and vegetarian. With a serving size of one tablet, twice daily, a 60-count bottle will last one month. At $48 a bottle, the cost can add up fairly quickly, so keep your budget in mind when considering this supplement. Metagenics does offer a subscription option that provides a discount, which may be worth considering for a small price savings. And all that said, the improved symptoms may be worth the cost!

Best for Improved Sleep
Nature Made Melatonin, 3 mg
Pros
- Single-ingredient formula targets sleep specifically
- Third-party tested
- Non-GMO, gluten-free, vegetarian, no artificial colors or flavors
- Budget-friendly
Cons
- Melatonin effectiveness can vary
- Some people experience side effects
Key Specs
- Supplement form: Tablet
- Serving size: One tablet
- Dosage: One tablet, one hour before bedtime, with water
- Cost of a 90-day supply: Under $6
- Third-party tested: Yes
Nature Made Melatonin is USP-verified, which means it’s been deemed to have a good manufacturing process and all its ingredients have been tested for potency. The formula is extremely budget-friendly, coming in at less than $10 for a 120-day supply. It’s also non-GMO, gluten-free, vegetarian, and free of artificial colors and flavors.
If you are struggling to get enough shut-eye and are looking for a solution to help you fall asleep and stay asleep, speak with your healthcare provider about trying melatonin.

Best for Bone Health
Nordic Naturals Vitamin D3 + K2
Pros
- Combines bioavailable forms of two nutrients that are critical for bone health
- Third-party tested
- Non-GMO and free of gluten and dairy
- Ingredient transparency
Cons
- Light orange taste, which some may not like
- Softgel contains gelatin (not suitable for vegans or vegetarians)
Key Specs
- Supplement form: Softgel
- Serving size: One softgel
- Dosage: One soft gel daily, with food
- Cost of a 90-day supply: $29.93
- Third-party tested: Yes
Nordic Naturals prides itself on its product and formula transparency, information that is available to all consumers. Certified laboratories test every Nordic Naturals product to verify potency, purity, and freshness.

Best for Heart Health
Pure Encapsulations Inositol
Pros
- Myoinositol may improve cholesterol levels, triglycerides, and blood pressure in menopausal women
- Third-party tested
- Non-GMO and free of gluten, soy, dairy, eggs, nuts, and artificial colors, flavors, and sweeteners
- Powder form for simple dosing
Cons
- High price point
- Some people experience side effects
Key Specs
- Supplement form: Powder
- Serving size: One scoop (4.2 grams)
- Dosage: Two scoops, one or two times daily, with or between meals
- Cost of a 90-day supply: $150.60
- Third-party tested: Yes
Pure Encapsulations Inositol is a powder, and it provides 4 grams of myoinositol per scoop. The formula is third-party tested, non-GMO, and free of gluten, soy, dairy, eggs, nuts, and artificial colors, flavors, and sweeteners. At a price point of $50.20 for approximately one month’s supply, this formula can get pricey. Ensure your budget allows for it before starting.

Best for Hair Loss
Nutrafol Women’s Balance
Pros
- Targeted ingredients to promote hair growth in women over 45
- Third-party tested
- Non-GMO and free of soy, eggs, dairy, gluten, milk, peanuts, tree nuts, wheat, yeast, and artificial favors and colors
- Capsules are plant-derived
Cons
- Four-capsule serving size
- High price point
Key Specs
- Supplement form: Capsule
- Serving size: Four capsules
- Dosage: Four capsules, once daily, with a meal
- Cost of a 90-day supply: $224 (with subscription)
- Third-party tested: Yes

Best for Constipation
Now Magnesium Citrate, 200 mg
Pros
- Main ingredient is a known treatment for occasional constipation
- Third-party tested
- Non-GMO, kosher, vegan-friendly, and free of dairy, soy, gluten, egg, and nuts
- Budget-friendly
Cons
- Can cause gastrointestinal discomfort
Key Specs
- Supplement form: Tablet
- Serving size: Two tablets
- Dosage: Take two tablets daily with food
- Cost of a 90-day supply: Approximately $18
- Third-Party tested: Yes
Now Magnesium Citrate, 200 mg, is an affordable option to add to your arsenal if you have constipation. The formula is third-party tested, non-GMO, kosher, vegan-friendly, and free of dairy, soy, gluten, egg, and nuts. The bottle’s recommended dose of two tablets daily (with food) totals 400 milligrams of magnesium citrate. Some people may experience adverse gastrointestinal side effects, such as cramping or loose stool, at certain doses. If this occurs, back off your dosing and speak to a qualified healthcare provider to help you find your appropriate dose.

Best for Mood Support
Thorne Emotion Balance Support
Pros
- Formulated with key ingredients to help balance mood
- Third-party tested
- Free of gluten, dairy, soy, and artificial flavors and colors
- Bioavailable forms of folate and B12
Cons
- High price point
- Contraindicated for people taking SSRIs, MAOIs, or other antidepressant medication
Key Specs
- Supplement form: Capsule
- Serving size: Two capsules
- Dosage: Two capsules, two times daily
- Cost of a 90-day supply: $180
- Third-party tested: Yes
Thorne Emotion Balance Support is third-party tested and certified to ensure that the contents match the label and that it doesn’t contain unsafe levels of contaminants, including heavy metals, pesticides, and microorganisms. The formula is also free of gluten, dairy, soy, and artificial flavors and colors. One bottle will last approximately one month, with a recommended dose of four capsules daily (two capsules twice a day).

Best for Stress Management
Ritual Stress Relief
Pros
- Contains specific ingredients found to reduce anxiety and stress levels
- Third-party tested
- Non-GMO, gluten, vegan, and free of major allergens
- Extended-release capsule
- Traceable ingredients
Cons
- High price point
Key Specs
- Supplement form: Capsule
- Serving size: One capsule
- Dosage: Take one capsule daily, with or without food (morning recommended)
- Cost of a 90-day supply: $180
- Third-party tested: Yes
Ritual Stress Relief is an extended-release capsule that allows for up to eight hours of support. The formula is third-party tested, non-GMO, vegan, gluten-free, and free of all major allergens. At a price point of $60 per bottle, the supplement is on the higher end when compared to the monthly cost of other supplements on this list, so it may be worth looking into a subscription to help save on shipping and recurring orders.

Best for Skin
HUM Collagen Love
Pros
- Supports skin firmness and elasticity
- Nutrients to protect against oxidative damage
- Third-party tested
- Free of dairy, eggs, fish, shellfish, tree nuts, peanuts, gluten, soy, sesame, and artificial colors, sweeteners, flavors, and preservatives
Cons
- High price point
- Multiple capsule dosing
Key Specs
- Supplement form: Capsule
- Serving size: Three capsules
- Dosage: Three capsules, with food, any time of day
- Cost of a 90-day supply: $120
- Third-party tested: Yes
HUM Collagen Love is third-party tested and free of dairy, eggs, fish, shellfish, tree nuts, peanuts, gluten, soy, sesame, and artificial colors, sweeteners, flavors, and preservatives. Note that the recommended dose is three capsules, so if you have difficulty swallowing capsules, this one may not be for you.
Comparison Table
Other Noteworthy Supplements We Reviewed
For this menopause supplement review, we researched over 30 supplements and brands to find the best ones. We vetted each supplement through our experts, narrowing it down a single winner in each category. A few noteworthy supplements that didn’t quite make the cut:
Thorne offers Melaton-3 at $13 for 60 capsules. During our clinical review for this article, we liked that it is third-party tested, NSF Certified for Sport, and gluten-free. However, it ultimately didn’t make our list due to its price. For more about Thorne, visit thorne.com.
Metagenics offers Estrovera Menopause Relief at $99.75 for 90 tablets. During our clinical review for this article, we liked that the primary ingredient is provided at a dose that is clinically proven to offer menopausal symptom relief in as little as four weeks. However, it ultimately didn’t make our list because of its higher price point. Our “best overall” supplement winner is a very similar product, with the same active ingredient and dosage, but at a lower total cost. For more about Metagenics, visit metagenics.com.
How We Reviewed the Best Menopause Supplements
When curating our top recommendations, we prioritize brands that offer high-quality, third-party-tested products. To compile this list of supplements, I examined over 30 different products and consulted with other experts in the field, including Lauren Manaker, RDN, and Alyssa Pacheco, RD.
As a registered dietitian, I aim to make nutrition information accessible to readers. I regularly engage with the latest research and nutritional insights to enhance my understanding and learn how to apply that knowledge to patient care.
What to Look for When Buying Supplements to Support Symptoms During Menopause
With the abundance of supplements currently on the market, there are a few factors to consider when choosing the right one for you:
Third-party testing: This ensures that the product meets safety, potency, and purity standards, so you know exactly what you’re putting into your body. Organizations that offer third-party testing include:
- NSF International is a product testing, inspection, and certification organization for public health standards.
- NSF for Sport is an independent third-party certification program that helps athletes make safer decisions when choosing sports supplements.
- USP is an independent, scientific nonprofit organization that aims to help protect patient safety in medicines, dietary supplements, and foods worldwide.
- ConsumerLab evaluates consumer products related to health, wellness, and nutrition, providing independent test results and information to help consumers and healthcare professionals identify the best products.
- Informed Choice is a global quality assurance and third-party supplement testing program designed to minimize the risks of dietary supplement products from contamination with prohibited and potentially harmful substances.
- Clean Label Project focuses on food and product safety issues consumers increasingly care about, such as heavy metals, pesticide residues, plasticizers, other chemicals of concern, and truth in labeling.
Clinically studied ingredients: Using clinically studied ingredients for symptom management during menopause is crucial because it helps to ensure safety, efficacy, and reliability. Studied ingredients have undergone scientific review that has demonstrated their ability to address common menopausal symptoms like hot flashes, night sweats, mood swings, and sleep disturbances. Clinically backed formulas offer evidence-based support, reducing the risk of adverse effects and ensuring that the product delivers measurable benefits. This approach provides customers with trusted, effective solutions to navigate menopause, promoting overall well-being during this transitional phase.
Price: Supplement prices can increase dramatically as you get into more targeted symptom support. Be sure to check the total servings and serving size of each product to accurately assess its price, and consider how long that particular supplement will last, to ensure that it is within your budget.
Form: Whether it’s a powder, capsule, tablet, or liquid, choose a format you’re comfortable with. This is especially important if the recommended dose is more than once a day. You want to choose a supplement you will actually take.
Special dietary needs: For example, if you are vegan or vegetarian and the supplement you choose is a capsule, be sure it uses plant-based ingredients that fit with your lifestyle. Many capsules are made from bovine gelatin, which is unsuitable for vegans and vegetarians.
Additives, fillers, sugar: The fewer additives, the better. In addition, sugar or sugar alcohols are sometimes added to improve the flavor of gummies or liquids. If you’re trying to limit sugar, many options are available with little to no added sugar.
What Are the Signs of Menopause?
Can I Manage Menopause Symptoms With Supplements?
Many women seek relief from menopause symptoms with dietary supplements, which may offer a more complementary approach to managing discomfort.
FAQ
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Brittany Scanniello, RD
Author
Brittany Scanniello is a freelance writer, registered dietitian-nutritionist, and owner of Eat Simply Nutrition, a Colorado-based integrative nutrition company and private practice.
As a lifelong and collegiate athlete, Brittany has always kept fitness and nutrition a top priority. Her expertise lies in pediatrics, sports, and functional nutrition, though she is experienced in all nutrition-related matters. She strongly believes that food has the power to reduce the risk of chronic disease and help people feel energized so she works hard to make nutrition information accessible and easy to understand for all.
Brittany received her undergraduate degree in human nutrition and dietetics from University of North Carolina in Greensboro. She also completed a dietetic internship to become a registered dietitian at UC Davis Medical Center in Sacramento, California.
As a freelance nutrition and fitness writer, her work has been published in Eat This Not That, PopSugar, and other outlets. She is the author of The Complete Macro Cookbook.
When Brittany is not counseling clients or writing, she enjoys working on her family's farm, golfing, playing with her three kids, and baking.
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