10 Best RD-Recommended Supplements for Those Managing Menopause in 2025

10 RD-Recommended Supplements to Add to Your Routine When Managing Menopause

Menopause is a natural stage in every woman’s life, signaling the transition out of the childbearing years.

Although menopause is not a disease or disorder, but rather a natural part of aging, its symptoms, unfortunately, can feel anything but natural.

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.

While lifestyle changes like exercise and eating a balanced diet can help with symptom management, many women turn to supplements for extra support.

For this article, I reached out to experts in the field of nutrition to gain their expertise on the matter. When asked which supplements menopausal women should focus on, Lauren Manaker, RDN, a women’s health and nutrition expert in Charleston, South Carolina, had this to say: “I focus on ones that provide bone health-supporting nutrients, supplements that play a crucial role in cardiovascular health, as well as mood and cognitive support.”

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

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

$17.10 at Amazon
$25Now 32% Off

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
Life Extensions Menopause Relief uses a clinically studied extract of Siberian rhubarb (Rheum rhaponticum) root. This extract has demonstrated some effectiveness in addressing 11 different menopausal discomforts, making it our top pick for the best overall menopause supplement.

“Siberian rhubarb root, the standardized extract in Life Extensions Menopause Relief formula, has been used and studied for decades to help manage menopause symptoms,” Manaker says. “A recent study demonstrated a 68 percent reduction in menopausal symptoms, specifically hot flashes, irritability, and mood swings, though it did not include a control group and ongoing research on the herbal supplement is still evolving.”

Life Extensions Menopause Relief is third-party tested, non-GMO (contains no genetically modified organisms), vegetarian, hormone-free, soy-free, and gluten-free. Each tablet is also enteric-coated, which allows it to pass through the stomach and release the extract into the small intestine, which improves absorption.

One drawback to this formula is that some studies have found that it may take up to four weeks for the extract to take effect and demonstrate relief. Therefore, if you want to try this formula, be patient; it may take some time to kick in. It is also important to note Siberian rhubarb may interact with certain medications, including blood thinners and anticoagulants, so be sure to discuss with your doctor if this applies to you.

Best for Hot Flashes

Metagenics Black Cohosh Plus

$48 at Amazon
$52.80Now 9% Off

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
Hot flashes can present as anxiety, feeling hot, heart palpitations, or profuse sweating. All are due in part to estrogen withdrawal that occurs with menopause. Hot flashes are the most common complaint during menopause, impacting up to 80 percent of menopausal women.

Metagenics Black Cohosh Plus consists of three main ingredients: black cohosh root, motherwort, and lemon balm. This formula can reduce muscle aches and body pains and treat the hot flashes often associated with menopause, making it our top pick for hot flashes.

A recent meta-analysis demonstrated black cohosh extract’s ability to improve specific menopausal symptoms, including hot flashes, when compared to a placebo.

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!

As an herbal formula, this product should be taken with caution. Herbal remedies have long been recognized for their capacity to strengthen the body and treat various illnesses — however, herbs contain compounds that may cause side effects and interact with other herbs, supplements, or medications. Therefore, it is important to use them cautiously and under the guidance of a qualified healthcare provider who is experienced in botanical medicine.

Best for Improved Sleep

Nature Made Melatonin, 3 mg

$5.66 at Amazon
$8.49Now 33% Off

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, 3 mg, is a single-ingredient supplement that’s made to aid with sleep (rather than being a “menopause” supplement specifically). Melatonin is a hormone that naturally rises as bedtime approaches and is commonly known as the “sleep hormone” that helps us fall asleep and stay asleep.

 Alyssa Pacheco, RD, of the PCOS Nutritionist, notes, “Melatonin levels naturally decrease as we age, and there is a significant decrease in melatonin during menopause. [Supplements] can be helpful [in restoring] melatonin levels and helping improve sleep habits.”

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.

Melatonin dosing can vary from person to person. According to the Sleep Foundation, while there is no specific dosage recommendation for melatonin, most people take 1 to 5 milligrams before bed.

Experts recommend starting at a lower dose and increasing if needed; however, adults should not take more than 10 milligrams daily.

Nature Made Melatonin, 3 mg, provides just that: 3 milligrams per tablet.

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

$16.96 at Walmart

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
Vitamins D3 and K2 work cohesively together to enhance your body’s ability to absorb and utilize calcium effectively. They promote calcium transport into the bones, supporting optimal bone density.

 This Nordic Naturals formula includes 2,000 international units (IU) of vitamin D3 and 90 micrograms (mcg) of K2 in one convenient daily softgel, and it’s our top pick for bone health.
“Calcium is known to be beneficial for bone health,” Pacheco says. “While we’re often well aware of good sources of calcium, your body often won’t be able to absorb calcium if you’re vitamin D deficient.” That’s why having ample vitamin D stores is so important. When your vitamin D stores are replenished, your body can properly utilize the calcium consumed via your diet.

Nordic Naturals D3 + K2 combines a bioavailable form of both vitamin D (D3) and vitamin K (K2).

The formula is third-party tested, non-GMO, and free of gluten and dairy. However, being a softgel, the supplement contains gelatin, which is unsuitable for vegans and vegetarians.

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

$50.20 at Amazon

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 our top pick for heart health. Myoinositol, the primary ingredient in this Pure Encapsulations formula, has shown to be a promising option for postmenopausal women who struggling with metabolic syndrome, a cluster of health conditions that includes high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels.

Studies have shown that myoinositol can improve insulin sensitivity, cholesterol levels, triglycerides, and blood pressure in menopausal women.

Inositol is a component of the B-complex family, frequently called vitamin B8. It’s a form of sugar that is naturally produced in the body to provide structure to the cells. Foods such as meat, fruits, corn, beans, grains, and legumes are also sources of natural inositol. As a supplement, inositol is commonly known as myoinositol.

 Research states that the supplement seems to be safe and produces very mild side effects if taken at low doses, however, some people do experience mild discomfort while taking it. Watch out for signs of gastrointestinal issues, headaches, dizziness, and fatigue, and speak to a qualified healthcare provider if these symptoms do arise.

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

$79.20 at Amazon
$88Now 10% Off

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
Our top pick for hair loss during menopause is Nutrafol Women’s Balance, a hair growth supplement designed for women over the age of 45 with thinning hair. As menopause begins, the body’s production of the hormones estrogen and progesterone declines rapidly, but testosterone declines at a slower rate, resulting in a testosterone-dominant situation.

 This hormone imbalance can contribute to hair changes such as hair thinning, a widening part, a receding hairline, and even unwanted facial hair growth.
Nutrafol uses a proprietary blend of ingredients that has been shown to target the root causes of hair thinning. Some of the key ingredients include curcumin, ashwagandha, saw palmetto, hydrolyzed marine collagen, and organic kelp. In a six-month, randomized, double-blind, placebo-controlled study, participants taking Nutrafol Women’s Balance experienced significant hair growth compared to a placebo group.

 The studied formula is third-party tested, non-GMO, and free of soy, eggs, dairy, gluten, milk, peanuts, tree nuts, wheat, yeast, and artificial flavors and colors. The capsules are also plant-derived, so this product is suitable for vegans and vegetarians.

Best for Constipation

Now Magnesium Citrate, 200 mg

$21.94 at Amazon
$37.99Now 42% Off

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
Magnesium citrate is a mineral that is used to treat occasional constipation, which is why Now Magnesium Citrate, 200 mg, is our top pick for constipation issues during menopause.

  “Magnesium citrate [is] a great, affordable supplement that can help with constipation [by] working as an osmotic laxative, which means it pulls water into your intestines to soften stool and keep things moving through,” says Pacheco.

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

$54 at Amazon
$60Now 10% Off

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
We chose Thorne Emotion Balance Support for this list because it blends a variety of nutrients and botanicals to support healthy neurological function and mood. This supplement features a blend of neurotransmitter-supportive nutrients, such as L-tyrosine, 5-HTP, and GABA, a group of amino acids that can potentially benefit mood.

 The formulation also includes the active forms of folate (5MTHF) and vitamin B12 (methylcobalamin) to promote healthy neurological function and mood.

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).

It is important to note that taking tyrosine and 5-hydroxytryptophan (5-HTP) while on a monoamine oxidase inhibitor (MAOI) or other types of antidepressants (including selective serotonin reuptake inhibitors, or SSRIs) is strongly discouraged, due to the potential for a dangerous spike in blood pressure.


Best for Stress Management

Ritual Stress Relief

$53.99 at Amazon
$59.99Now 10% Off

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 formulated with ingredients that may help reduce anxiety and stress levels over time. The three main ingredients, L-theanine, ashwagandha, and saffron extract, have been clinically studied and shown to potentially reduce overall stress levels.

To help her clients manage stress, Pacheco often looks for supplements with L-theanine, as “it is a natural approach to help reduce anxiety and stress levels, while possibly improving mental alertness.”

Several studies have shown that ashwagandha extracts may also help reduce stress and anxiety, while supporting normal cortisol levels, and saffron may have a positive effect on mood.

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

$35.99 at Amazon
$39.99Now 10% Off

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
Skin changes are common during menopause, including increased dryness, skin thinning, and fine lines. These changes occur due to hormonal changes and decreases in natural skin collagen.

 To help combat these changes, we like HUM Collagen Love.
The product’s formula includes ingredients known to improve skin structure and firmness and help minimize the appearance of fine lines. Some key ingredients that have been clinically studied include collagen (types I and III), which are the building blocks that support skin strength and elasticity; vitamin C, an antioxidant that supports collagen production and protects the skin from environmental damage; and hyaluronic acid, which helps maintain skin moisture.

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

Superlative
Supplement Form
Recommended Dosage
90-day supply cost
Best overall
Enteric-coated tablet
Take 1 tablet daily
$56.25
Best for hot flashes
Tablet
Take 1 tablet, twice daily
$144
Best for improved sleep
Tablet
Take 1 tablet before bed, with water
Less than $6
Best for bone health
Softgel
Take 1 softgel daily, with food
$29.93
Best for heart health
Powder
Take 2 scoops, once or twice daily, with or between meals
$150.60
Best for hair loss
Capsule
Take 4 capsules, once daily, with a meal
$224 (with subscription)
Best for constipation
Tablet
Take 2 tablets, once daily, with food
$18
Best for mood support
Capsule
Take 2 capsules, twice daily
$172.47
Best for stress management
Capsule
Take 1 capsule daily, with or without food (morning recommended)
$180
Best for skin
Capsule
Take 3 capsules, with food, any time of day
$120

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?

Menopause is a natural biological process that signifies the end of a woman’s reproductive years, typically occurring between the ages of 45 and 55.

One of the most common signs of menopause is irregular menstrual cycles, where periods may become more frequent or less frequent before eventually stopping. Other prevalent symptoms include hot flashes, which are sudden feelings of warmth that can cause sweating and discomfort, and night sweats, which disrupt sleep. Additionally, many women experience changes in mood, such as increased irritability or anxiety, as well as cognitive changes, including difficulty concentrating or memory lapses.

The physical changes that can occur in the body are another sign of menopause, including vaginal dryness, which can lead to discomfort during sexual intercourse. Some women may also notice decreased libido or changes to their hair and skin, such as thinning hair or increased dryness.

Weight gain is another common concern, often attributed to hormonal fluctuations that affect metabolism.

It is important for women experiencing these symptoms to consult with a healthcare provider for guidance and management strategies, as these symptoms can vary significantly from one individual to another.

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.

Siberian rhubarb has been shown to possibly help with hot flashes, irritability, and mood swings.

Black cohosh has been shown to alleviate hot flashes and night sweats in some women.

 Other options include vitamin D for bone health, melatonin for improved sleep, and collagen for skin health.

However, the effectiveness of these supplements can vary from person to person, and it’s essential to consult with a healthcare professional before starting any new regimen.
While supplements can be beneficial, they are often most effective when used with other lifestyle changes and treatments. Regular physical activity, a balanced diet, and stress-reducing practices like yoga or meditation can significantly enhance overall well-being and help manage menopause symptoms.

Additionally, some women may choose to explore hormone replacement therapy, a treatment that may help relieve symptoms of menopause by replacing the female hormones estrogen and progesterone that decrease during menopause.

 Ultimately, the best approach is an individualized one, and women should work closely with their healthcare provider to develop a comprehensive plan that addresses their specific needs and concerns.

FAQ

How long should I wait for symptom improvement after starting supplements?
The time it takes to notice an improvement in menopause symptoms after starting supplements can vary widely from person to person. However, many women may begin to see some changes within four to six weeks, while others might take several months to experience significant relief. Factors such as the type of supplements used, the severity of symptoms, individual health conditions, and lifestyle choices can all influence this timeline.
If your menopause symptoms, such as hot flashes, mood swings, or sleep disturbances, are affecting your daily life, and you have already tried some lifestyle approaches, speak with a healthcare provider about starting supplements or other interventions for some relief. A provider can help determine if supplements are safe for you, especially if you have underlying health conditions or take other medications, as some supplements may interact with them or not be appropriate. They can also guide you toward effective, evidence-based treatments, whether supplements, lifestyle changes, or prescription options, as part of a comprehensive approach to managing menopause.
There isn’t one single supplement that is universally more important than others for menopause, as the most effective option depends on individual symptoms and health conditions. However, calcium and vitamin D are often considered essential for women during menopause, due to their role in supporting bone health, which can be compromised by lower estrogen levels. It is important to consult with a healthcare provider to determine the right supplement for your specific needs.

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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.

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
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