Best Menopause Supplements

Find out which supplements can help extinguish hot flashes, boost your mood, and help you manage hormonal weight gain and hair loss.

Last updated: Dec 27th, 2023
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Best Menopause Supplements

Consider this scenario — you're in your 40s or 50s, navigating through daily life when, seemingly out of nowhere, your body starts to change. Hot flashes become an unwelcome companion, sleep begins to elude you, and mood swings transform even the simplest tasks into emotional rollercoasters. If this sounds familiar, know that you aren’t alone; across the United States, approximately 1.3 million women become menopausal every year, and two-thirds of them develop frustrating symptoms associated with this hormonal shift.

Before and during menopause, you may notice many changes to your body, including the aforementioned hot flashes, mood changes, and sleep disturbances, but additional symptoms like night sweats, vaginal dryness, weight fluctuations, and thinning hair are also common. These symptoms are uncomfortable and often inevitable, but not all hope is lost. Making lifestyle changes through diet and exercise might help. And some women may be able to find relief through hormone therapy (HT). But whether that option is too expensive, feels too extreme, or you want to try over-the-counter options first, supplementation could be an ideal solution.

Menopause supplements are designed to help alleviate some of the symptoms of menopause, potentially making the transition less stressful and uncomfortable. Many include ingredients that target specific issues like hot flashes, hair loss, and mood swings. But do these supplements work? We evaluated dozens of menopause supplements and chose our top six picks based on their efficacy, safety, value, and convenience.

If you don’t have time to read the whole guide, take a look at our recommendations below.

Summary of recommendations

Our Top Choice

Rainbow Light offers a supplement for women 50+ with probiotics, botanical support, and 23 vitamins and minerals.

Rainbow Light can provide you with the nutrient boost you need, while potentially alleviating bothersome menopause symptoms. Subscribe to get free shipping and 10% off.

Table of Contents

In this Review

Why you should trust us

Over the past two decades, Innerbody Research has helped tens of millions of readers make more informed decisions about staying healthy and living healthier lifestyles.

We extensively test each product or service we review and judge them based on adherence to quality, the latest medical research, and health standards. For this guide to the best menopause supplements, we personally tried a majority of the supplements mentioned and read over 75 scientific articles and journals surrounding the topics of menopause and common menopause supplement ingredients.

Additionally, like all health-related content on this website, this review was thoroughly vetted by one or more members of our Medical Review Board for accuracy.

Evaluation criteria

We’ve evaluated our top picks based on four criteria: efficacy, safety, value, and convenience:

  • Effectiveness is the most important factor for our best menopause supplement choice — when you invest time and money into a solution to alleviate your symptoms, it's only natural to desire tangible results.
  • Safety is next; when you consume something with the goal of feeling better, the last thing a supplement should do is put your health in danger.
  • Cost is our third criterion. As mentioned with efficacy, the time and money you invest into a product matter. It’s important to note, though, that low cost doesn’t necessarily mean a good value — one product could be a bit more expensive than another but ultimately offer more overall benefit per dose than the cheapest option.
  • And finally, we looked at convenience. The easier a supplement is to take, the more likely you are to stick with it. Additionally, the purchasing experience can impact how convenient a supplement truly is.

These criteria help us to provide a comprehensive look at each product to help you make the best decision for your unique menopause symptom needs.


Winner: HUM Nutrition Fan Club

When shopping for a dietary supplement, one of your first concerns is invariably its effectiveness. You want to make sure that a menopause supplement (or any supplement) will deliver on its promises and provide you with the benefits you’re seeking. One of the best ways to verify that a menopause supplement is effective is to look at evidence from clinical trials utilizing that supplement or its ingredients.

Two of our top picks — HUM and Nutrafol — have undergone clinical testing demonstrating their potential effectiveness. The first study of Nutrafol showed improvements in thinning hair within 3-6 months, and the second study showed improvements in hair thickness and strength after six months of consistent use. Participants in HUM’s clinical trial showed that participants experienced fewer hot flashes after four weeks, tolerated Fan Club better than placebo, and reported no adverse effects related to the supplement.

It’s important to note, however, that Nutrafol’s studies were conducted by employees of the company. The first study mentions that “Dr. Sophia Kogan is a researcher at Nutraceutical Wellness, Inc.” — this is Nutrafol’s parent company. And the second study similarly states that “All authors are employed by Nutraceutical Wellness LLC.” In situations like this, there is always the potential for bias.

HUM’s trial stands out because the company explicitly states that it worked with an “independent, third-party clinical research lab in California to perform a randomized, double-blind, placebo-controlled clinical study.” We also appreciate that the company links to research on the product pages, with links to the studies and proper sourcing of information.

In terms of our top pick, Rainbow Light’s Women’s One 50+ Multivitamin includes ingredients like calcium, B6, and B12 that aren’t found in our other choices. These ingredients have research-backed potential to help support menopausal women through preventing bone loss (calcium and B12) and relieving symptoms of depression (B6).


Winner: Rainbow Light

It’s essential to know that a supplement is safe before taking it. Because there are no FDA regulations for supplements like there are for food and prescription drugs, we strive to choose supplements and products that go the extra mile through testing, certifications, and good manufacturing practices.

Our overall winner, Rainbow Light Women’s One 50+ Multivitamin, comes from a company that prioritizes safety. Rainbow Light’s products are Non-GMO verified, certified R.A.W and C.L.E.A.N, and the company maintains GMP (Good Manufacturing Practice) compliance.

Coming in close second is HUM Nutrition. Its double-blind, placebo-controlled study on the effectiveness and safety of Fan Club resulted in no adverse reactions. The company also avoids ingredients it’s dubbed “The Tricky 12,” which include:

  • Artificial colors
  • Artificial flavors
  • Talc
  • EDTA
  • Artificial preservatives
  • High fructose corn syrup
  • Magnesium silicate
  • Shellac
  • Artificial sweeteners
  • Hydrogenated oils
  • Titanium dioxide
  • Pharmaceutical glaze

Additionally, HUM is Clean Label Project certified, GMP-compliant, and Non-GMO verified.


Winner: Rainbow Light

The cost of a menopause supplement varies depending on ingredients and targeted issues. For example, our top picks in this guide range from $9.99-$88, all with varying ingredients and possible health benefits. However, when we evaluate the cost of products, we don’t look only at the price. Instead, we consider what you’re getting for your money and if it’s “worth more” than the other options.

Rainbow Light won our choice for this criterion based on the variety of potentially beneficial ingredients and the sheer amount of vitamins and minerals it includes at high potencies — 18 of the 23 vitamins and minerals in the Women’s One 50+ Multivitamin are at or over 100% of your daily recommended value. Then, with common menopause support ingredients like black cohosh and ashwagandha, this multivitamin is a great value for less money than many of our other top choices (which is also why Rainbow Light won our choice for best budget pick).

While other options like Nutrafol and Nature’s Craft Menopause Support do offer multiple ingredients with purported benefits for women going through menopause, they’re either much more expensive (Nutrafol) or don’t offer nearly as many vitamins and minerals (Nature’s Craft).


Winner: MENO

MENO offers the most convenient choices and customer experience of our top picks. The company’s menopause supplement is available as both a gummy and a capsule, both at the same price, allowing you to decide which form is better suited to your lifestyle. There’s a subscribe and save option with free shipping that scales your savings based on how much of the product you’re ordering. This scaling percentage off is similar to how Nutrafol handles subscription savings.

If you make a purchase over $45, you also have the option to break up the cost into four interest-free payments with Afterpay. MENO — from O Positiv — is the only brand on our list that offers this kind of payment flexibility, and it’s a large factor in it earning our choice for convenience. The product isn’t exactly cheap — a one-time purchase of a single bottle costs $42.99 — so the ability to split the cost into smaller amounts makes the product more accessible to a wider audience.

Lastly, only adding to the convenience for some people: if you’re an Amazon Prime member and do most of your shopping there, you can save a few dollars more on MENO.

How our top recommendations compare

Our top recommendations for menopause supplement

Photo by Innerbody Research

The chart below compares our top picks by servings, price, return policies, shipping, allergens, and more. Keep in mind that single-bottle prices are based on a one-time purchase, not a subscription.

Rainbow Light Women’s One 50+
Nature’s Craft Menopause Support
Nature’s Craft DIM Complex
Nutrafol Women’s Balance
HUM Nutrition Fan Club
MENO Menopause Gummies
Single bottle cost
$19.99 to $35.99
$9.99 to $26.99
Serving size
1 tablet
2-3 capsules
2 capsules
4 capsules
1 capsule
2 gummies
Servings per bottle
Price per serving
Return policy
60 days; “No return required”
30 days
30 days
30 days
30 days
60 days
Subscribe & save?
Yes, 10% off
Yes, 15% off (except on 30-count)
Only on 60-count
Yes, but percent off varies by quantity
Yes, 25% off
Yes, but percent off varies by quantity
Free for orders $50+
Free for all orders
Free for all orders
Free for all orders
Free for orders $50+
Free for orders $64+
Vegan friendly?
No, contains fish
Fish (Atlantic Cod, Haddock, Pollock)

Additionally, below you can find an image comparing the pill sizes of our top picks. The only product not included below is MENO’s gummies, because they’re chewable.

The sizes of our recommended menopause supplement pills

Photo by Innerbody Research

What is menopause?

Menopause is a natural part of aging and is marked by 12 consecutive months without a menstrual cycle. This happens because your ovaries are no longer releasing eggs or producing estrogen and progesterone as they used to. Menopause typically begins between ages 45 and 55, with the average age of onset being 51. For some people, however, menopause can start as young as in their 20s, known as premature menopause, or after age 55, known as late-onset or delayed menopause.

Perimenopause typically starts anywhere between your mid-30s to your mid-50s. As you enter this initial phase, which typically lasts about 4-8 years, you’ll start to notice irregularities in your menstrual cycles and can experience a host of other signs and symptoms that your hormone levels are changing, including:

  • Hot flashes
  • Night sweats
  • Missed periods
  • Vaginal dryness
  • Sore breasts
  • Frequent urination
  • Sleep issues
  • Mood swings
  • Libido changes
  • Weight gain
  • Hair loss

Those approaching or in menopause may also experience fatigue, depression, headaches, joint and muscle pain, or an increased heart rate. Menopausal women also have a heightened risk of cardiovascular disease and bone loss due to fluctuations and eventual decreases in estrogen.

It’s important to note, however, that not every woman experiences adverse symptoms during menopause or the surrounding stages. And for example, some individuals might experience issues in perimenopause but not menopause, or vice versa — everyone’s menopause journey is unique. If you’re ever concerned about the symptoms you’re feeling (or not feeling), reach out to a trusted healthcare professional.

The phases of menopause

Menopause is a process that includes three phases, each with its own set of unique signs and effects on your body.


This stage can begin anywhere from your mid-30s to your mid-50s and lasts about 4-8 years before you become menopausal (though some people can experience this stage for as little as two years or over ten). During perimenopause, your estrogen levels start to decline, and you may begin to have some of the typical menopause symptoms. For instance, you may start to gain weight easier as your body starts using energy differently and your fat cells change.

And while your periods might be irregular, you can still become pregnant, though the chances are much lower during this time (anywhere from 2-10%, depending on your age). Pregnancies at this stage come with higher risks for complications, such as miscarriages, chromosomal abnormalities, ectopic pregnancy, preeclampsia, and post-partum hemorrhaging.


“Menopause” literally means the “end of monthly cycles” and is derived from the Greek words pausis (pause) and mēn (month). You’ve officially reached menopause when you haven’t had a menstrual period for at least 12 months. This marks the end of your fertility with the cessation of periods, as your ovaries no longer secrete estrogen or progesterone. If you start experiencing menopause symptoms, but you’re unsure if it’s actually menopause, you can ask your doctor for a blood test to check your follicle-stimulating hormone (FSH) and estradiol (E2) levels. These tests can help rule out other health concerns that could be causing your symptoms.


As soon as you’ve gone 12 months without a period and your menstruation has officially “paused,” you are in postmenopause, the phase you’ll be in for the rest of your life. As the frustrating symptoms lessen, disease prevention becomes even more critical, as postmenopausal individuals are at higher risk for conditions like heart disease and osteoporosis. If you’re still experiencing intense menopausal symptoms that affect your quality of life at this stage, consider contacting a healthcare professional. For example, experiencing period-like bleeding in postmenopause could indicate a condition like uterine fibroids, endometritis, or cancer.

Menopause treatments

Since menopause is a natural process, there is no cure. However, a multitude of treatment options exists that can help lessen the impact of menopause on your daily life. The options are as varied as the symptoms you might experience, and you’ll likely find that some treatments fit your lifestyle and preferences better than others. Some women, for instance, might not feel comfortable with or be able to afford hormone therapy and may opt for supplements or lifestyle changes in its place.

Hormone therapy (HT)

Considered the most effective treatment option for symptoms like hot flashes, hormone therapy involves taking medications that replace the hormones no longer produced by your body to help mitigate menopause symptoms. Depending on whether or not you’ve had a hysterectomy, your doctor will prescribe estrogen with or without progesterone. If you still have your uterus, progesterone is needed to balance out estrogen and reduce the risk of uterine cancer.

Estrogen alone is available in pills, creams, vaginal rings, vaginal tablets, patches, and sprays, while combination therapy options are available in pills and patches. If vaginal dryness, discomfort with intercourse, or urinary issues are your most troubling menopause symptom, vaginal estrogen creams, tablets, or rings are available for more localized treatment.

Hormone therapy comes with risks, however, such as:

  • Higher risk of blood clots, strokes, and heart attacks
  • Increased chance of gallbladder issues or gallstones
  • If started later in life, an increased risk for Alzheimer’s disease and dementia
  • Higher chance of breast cancer after long-term use of combination HT
  • Increased risk for urinary incontinence
  • Higher chance of mortality from lung cancer if taking combination HT

This data on adverse effects comes from randomized clinical trials sponsored by the National Institutes of Health as part of the Women’s Health Initiative.

Additionally, while some people might not have issues affording hormone therapy, the costs can vary greatly (from $47 to over $800 annually), and this could be a major drawback of this treatment option for many individuals.

Non-hormonal prescription medication

Over the years, doctors have utilized several prescription drugs to treat menopause symptoms, particularly antidepressants like Brisdelle (the first nonhormonal FDA-approved treatment for hot flashes and night sweats). In May 2023, the FDA approved Veozah, another hormone-free treatment for hot flashes and night sweats, that works by “blocking the activities of the NK3 receptor, which plays a role in the brain’s regulation of body temperature.” Multiple studies have backed Veozah’s effectiveness and safety.

Other non-hormonal drugs that have shown some effectiveness include the anti-seizure medication gabapentin, the high blood pressure treatment clonidine, and the nerve pain drug pregabalin. Your doctor might also prescribe vitamin D, or other medications, to prevent or treat osteoporosis since the menopausal drop in estrogen can reduce bone strength.

Lifestyle changes and home remedies

Regular exercise, eating a healthy diet, practicing good sleep hygiene, and quitting smoking are just a few ways that can help you to mitigate some of the issues caused by menopause. If you’re experiencing urinary issues or incontinence, exercises to strengthen your pelvic floor — also known as Kegels — may help. (The Mayo Clinic offers a how-to guide on Kegels for women.) And products like over-the-counter personal lubricants can alleviate vaginal dryness.

Dietary supplements

Due to the potential negative effects on your health from traditional hormone therapy, 40-50% of women choose to use complementary therapies, like dietary supplements. Many supplements target specific symptoms, like hot flashes, while others aim to support your whole system. More research is needed (especially since studies on some ingredients, like black cohosh, have had varying results), but these products may be an inexpensive alternative to prescription medicines or hormone therapy.

However, like hormone therapy, supplements do come with their own unique set of risks. According to the FDA, the agency “does NOT have the authority to approve dietary supplements for safety and effectiveness, or to approve their labeling, before the supplements are sold to the public.” This means that it’s crucial to purchase supplements from reputable manufacturers that are transparent about their safety protocols, like HUM Nutrition and Rainbow Light.

How menopause supplements work

Menopause supplements use a combination of botanicals, vitamins, minerals, and other ingredients to support your overall health and treat common menopause symptoms. Some menopause supplements are designed to treat specific concerns (like Nutrafol for hair loss), but in general, they are made to target some of the most frustrating symptoms of menopause:

  • Hot flashes
  • Night sweats
  • Changes in mood
  • Energy levels

Menopause supplements can be multivitamins, phytoestrogens, hormone-regulating combinations, and more. A phytoestrogen supplement uses plant hormones to correct hormonal imbalances. These compounds include isoflavones (found in foods like soy and red clover), lignans (sesame, flaxseed), coumestans (split peas, lima beans), and stilbenes (grape skin, peanut). Hormone-regulating supplements contain ingredients, like 3,3′-diindolylmethane or “DIM,” that may help balance your hormones (though some show mixed results).

Vasomotor symptoms — hot flashes and night sweats — result from lowered estrogen production causing thermoregulation issues, so supplements targeting these symptoms are often designed to support your estrogen levels.

Common ingredients in menopause supplements

There are certain ingredients you’ll often see in menopause supplements to treat common symptoms. The list below provides info on some of these ingredients and what they aim to treat or support.


The loss of estrogen during and after menopause can cause bone loss. Eating a calcium-rich diet or supplementing with calcium can help strengthen bones and prevent conditions like osteoporosis. Postmenopausal women should consume 1,200mg of calcium a day from their diet combined with any supplements they take. To increase absorption, combining calcium with a vitamin D supplement is recommended. Rainbow Light Women’s One 50+ Multivitamin, our top choice overall, is the only one of our top picks that includes calcium.

Vitamin D

Vitamin D can also help strengthen bones and maintain bone health. Ideally, most people obtain enough vitamin D from sun exposure or diet. However, the older you get, the more vitamin D you need, making supplementation necessary. People over 70 should get 800IU of vitamin D daily, while those under 70 need at least 600IU. Vitamin D supplementation can also help prevent cardiovascular disease and metabolic syndrome, which are risk factors for postmenopausal women. Our top choices containing Vitamin D include: MENO Menopause Gummies, Rainbow Light Women’s One 50+ Multivitamin, Nutrafol Women’s Balance, and Nature’s Craft Menopause Support.

Vitamin B-12

Vitamin B-12 plays an important role in brain function and is found in many foods; a lack of this vitamin can cause severe symptoms, including weak bones, constipation, fatigue, and confusion. Your body’s ability to absorb B-12 decreases as you age, so you may need to take a B-12 supplement in addition to a healthy diet to get the recommended daily dose, which is 2.4mcg. Rainbow Light Women’s One 50+ Multivitamin is our only top pick including this ingredient.

Vitamin B6

A vitamin B6 deficiency could contribute to mood changes before and during menopause. This vitamin helps your body produce serotonin, a chemical that helps regulate your mood, among other factors. Supplementing with B6 could help improve energy levels and treat symptoms of depression. Women under 50 should take 1.3mg daily, and women over 50 should take 1.5mg. Our top picks containing this ingredient are Nature’s Craft Menopause Support, Rainbow Light Women’s One 50+ Multivitamin, and MENO Menopause Gummies.

Vitamin E

Getting enough vitamin E before and after menopause can help stave off depression, inflammation, weight gain, and heart disease. A 2022 scientific review found that vitamin E is especially useful when used in combination with other menopause therapies. You can eat food rich in vitamin E (like almonds, avocado, broccoli, or spinach) or take a vitamin E supplement. The average daily recommended dose for adults is 15mg of vitamin E per day. Our picks from Nutrafol and Rainbow Light both contain Vitamin E.


ERr731 is a plant extract taken from the roots of Rheum rhaponticum, also known as Siberian rhubarb. This extract has been used in Germany since the 1950s for women suffering from menopause symptoms and became available in the United States under the brand name Estrovera in 2009. Some research studies have backed up claims that ERr731 is safe to use, even long-term, and it has marked effects on the quality of life and severity of hot flashes in menopausal women. Some studies suggest rhubarb may cause liver toxicity or kidney issues, though research on this is limited. Our top choice for hot flashes and night sweats, HUM Nutrition’s Fan Club, is the only one of our top picks that includes this as an ingredient.


Ashwagandha (Withania somnifera) is a well-known Ayurvedic herb used for a wide range of potential health benefits, including the reduction of sexual dysfunction, stress, and anxiety. Until recently, Western medicine had not utilized this supplement for menopause symptom relief. However, a 2021 clinical trial found that ashwagandha is potentially effective at relieving such symptoms. Women were given 300mg of ashwagandha root extract twice a day and found improvements in psychological, vasomotor, and genitourinary symptoms. Our picks from Nutrafol, MENO, and Rainbow Light all contain Ashwagandha in their ingredients.

Black cohosh

Black cohosh (Actaea racemosa or Cimicifuga racemosa) is one of the most widely studied plant extracts for menopause supplements. It has been shown in some clinical studies to treat hot flashes successfully, but many other studies have shown less favorable results. Long-term use of black cohosh can also damage your liver, so consult your doctor before taking supplements with this ingredient (or avoid them entirely) if you have liver disease or take medication for liver problems. MENO Gummies, Nature’s Craft Menopause Support, and Rainbow Light contain black cohosh.

St. John's wort

St. John’s wort (Hypericum perforatum) is a plant that has long been used to treat mood disorders. When combined with black cohosh, this component may help regulate mood swings in menopausal people. It has also demonstrated some evidence as a treatment for hot flashes. Be careful if you’re already taking any psychiatric medication (such as antidepressants), as combining it with St. John’s wort can induce serotonin syndrome. None of our top picks contain St. John’s wort as an ingredient, potentially due to the serotonin syndrome risks.

Dong quai

Dong quai (Angelica sinensis), also called “female ginseng,” is an herb used in traditional Chinese medicine that may help improve blood circulation, menstrual cramping, and hot flashes. There isn’t much scientific evidence to back up these claims, however. It’s worth noting that, traditionally, dong quai is used in combination with other botanicals, so there are very few clinical trials studying this compound on its own. Dong quai may interact with some drugs and can have some severe side effects if taken long-term. The only supplement we chose with this ingredient is Nature’s Craft Menopause Support.


Flaxseed (Linum usitatissimum) may help alleviate night sweats because it contains lignans — plant polyphenols that can help balance estrogen. It’s also a great source of fiber and omega-3 fatty acids. While some studies have shown the potential benefits of flaxseed for menopause, others are inconclusive. The possible benefits of flaxseed for menopause could be due to it containing phytoestrogens, which can also be found in ingredients like soy, red clover, and grape skin. So, while flaxseed itself isn’t found in any of our top picks, supplements like HUM Fan Club (containing grape skin) or Nature’s Craft Menopause Support (with red clover) could bring similar benefits due to phytoestrogen content.

Red clover

Red clover (Trifolium pratense) is a perennial herb and one of the most widely studied and popular supplements for menopause symptoms. It contains isoflavones, which are similar to estrogen. This extract may help with hot flashes and bone health because of estrogen-like effects, but clinical research results are inconsistent. Red clover may also increase your risk of bleeding, so talk with your healthcare provider if you have bleeding tendencies or take blood thinners. The only supplement from our top picks containing red clover is Nature’s Craft Menopause Support.

Wild yam

Wild yam (Dioscorea villosa) contains components similar to estrogen and progesterone, so some people take supplements with this ingredient to regulate hormones. However, clinical studies have not shown that wild yam successfully treats menopause symptoms. None of our top picks contain wild yam.


Ginseng (Panax ginseng) has been shown to help with depression and anxiety, which you may experience during menopause. However, there have been mixed results when it comes to treating other specific menopause symptoms in clinical trials. Ginseng isn’t found in any of our top picks, likely due to the mixed results of clinical trials.


Dehydroepiandrosterone (DHEA) is a hormone that helps your body produce male and female sex hormones (androgens and estrogens). Levels of DHEA naturally lessen as we age. A 2022 review showed DHEA supplementation produced mixed results in clinical trials, but it may help treat symptoms like hot flashes and sexual dysfunction. However, there are some possible drug interactions and dangers that come with long-term use. Like Ginseng, DHEA may be absent from the supplements in this guide due to mixed research results.


Soy contains large amounts of isoflavones, which are a potent phytoestrogen. It has been found in clinical studies to help reduce hot flash frequency and severity, increase bone density, and improve cardiovascular disease risk markers. However, soy is also a common allergen and might not be an appropriate choice for everyone. The only supplement from our topic picks containing soy is Nature’s Craft Menopause Support; all of the other choices we made are free of this potential allergen.


Chasteberry (Vitex agnus-castus) comes from the fruit of the chaste tree and contains phytoestrogens, which may help regulate menopause symptoms. A 2019 clinical study demonstrated that chasteberry was more effective than a placebo in reducing vasomotor symptoms, such as hot flashes and night sweats. This supplement is also sometimes recommended for women in early menopause that have irregular menstrual cycles. However, as with most herbal supplements used for menopause relief, researchers acknowledge the need for more high-quality clinical trials to evaluate its efficacy. Chasteberry can be found in MENO gummies and Nature’s Craft Menopause Support.

Diindolylmethane (DIM)

DIM, also known as Diindolylmethane or, more specifically, 3,3′-Diindolylmethane, is a relative newcomer to the menopause supplement scene. DIM is a compound found in cruciferous vegetables, like broccoli, cauliflower, cabbage, arugula, Brussels sprouts, collards, and more. While DIM has mainly been studied for its potential anticancer benefits, it has shown the ability to balance hormones, particularly through improved estrogen metabolism. Also, a 2017 study in mice demonstrated that DIM can help reduce the creation of new fat cells.

However, even though it can be beneficial to add more vegetables into your diet, approximately 100g (3.5oz) of cruciferous vegetables converts to roughly 2mg of DIM. The DIM Complex from Nature’s Craft contains 300mg — that means you’d have to eat 15,000g of cruciferous vegetables, or 33lbs, to get the same amount offered in a two-capsule dose. The amounts seen in studies are often around 100-200mg, but 300mg is still within tolerable levels.

BioPerine (black pepper extract)

BioPerine is the patented form of piperine or black pepper extract. This ingredient has been shown in research studies to improve the bioavailability of various drugs from 30%-200% by inhibiting enzymes that metabolize drugs. It’s important to note that although this compound has shown some impressive results, it does not increase the bioavailability of all drugs. Further research is necessary to determine the drugs for which piperine does and does not increase the bioavailability. BioPerine can be found in Nature’s Craft DIM Complex and Nutrafol Women’s Balance.

Are menopause supplements safe?

Most menopause supplements are generally safe to take for healthy people. But some common ingredients in menopause supplements may cause significant issues for certain individuals.

  • Black cohosh may impact liver toxicity, and supplementation should be avoided by those with liver disease.
  • St. John’s wort should not be taken in combination with antidepressants.
  • Red clover may increase your risk of bleeding and can interact with blood thinners.
  • ERr 731 is from rhubarb, which may increase your chances of liver toxicity or kidney issues.
  • DHEA and dong quai may not be safe to take long-term.
  • Soy isoflavones are not safe to take if you have a soy allergy.

Be sure to consult your doctor before taking any new supplement and ensure the supplement’s ingredients do not interact with your current medications. This is especially important if you live with a chronic condition, take medication daily, or are pregnant or nursing (which can still happen during perimenopause and menopause, though unlikely).

Who should avoid menopause supplements?

Some of the common ingredients in menopause supplements could have harmful effects for certain people. Make sure to read the label to see the complete list of ingredients, and if you’re allergic to any of the ingredients in a menopause supplement (like soy), avoid taking it.

Many supplements, for example, contain black cohosh, which (as stated above) has been shown to have severe side effects for people with liver disease. Other ingredients may not be safe to take long-term, like DHEA and dong quai. Talk to your doctor before beginning any new supplement, particularly if you live with a chronic illness.

Rainbow Light Women’s One 50+ Multivitamin

Best overall, best budget pick


  • Has over 20 vitamins and minerals to support overall health
  • Includes four botanicals that may help menopause symptoms
  • Probiotics might benefit menopausal women’s health
  • Vegan and free from gluten, GMOs, most allergens, and hormones
  • Certified R.A.W and C.L.E.A.N.
  • Less expensive per serving versus most competitors
  • 60-day refund policy; “no return required”
  • Subscribe for free shipping and 10% off
  • Partners with Vitamin Angels to fight malnutrition worldwide


  • Might not be suitable for those with a latex allergy
  • Iron may cause abdominal pain or stomach upset
  • Black cohosh can result in liver damage after long-term use
  • Ginkgo may interact with blood thinners
Rainbow Light menopause supplement

Photo by Innerbody Research

Rainbow Light Women’s One 50+ Multivitamin earns our choice for best overall and best budget pick due to the potential value that this supplement offers to women going through menopause. The vitamin and mineral content in this supplement is fairly impressive, with 18 out of the 23 being at or above 100% of the recommended daily value (DV). The amount of B6 in this supplement, for example, is 1,176% of the DV — this amount may be beneficial for menopausal individuals since some studies have shown a possible correlation between higher intakes of B6 and fewer depressive symptoms in peri- and postmenopausal women.

Additionally, it’s important to note that those with a latex allergy should avoid this supplement or speak with a healthcare professional before taking it, as the ingredient papain comes from papaya fruit latex and can pose a moderate allergy risk.

The list below offers a quick look at the impressive list of vitamins and minerals (many of which might support bone health or help prevent osteoporosis) offered in the 1-tablet dose of this multivitamin. Additionally, we’ve included the amount of each ingredient.

  • Vitamin A: 900mcg
  • Vitamin C: 90mg
  • Vitamin D: 50mcg
  • Vitamin E: 15mg
  • Vitamin K: 100mcg
  • Thiamin: 6mg
  • Riboflavin: 5.6mg
  • Niacin: 20mg
  • Vitamin B6: 20mg
  • Folate: 400mcg
  • Vitamin B12: 10mcg
  • Biotin: 30mcg
  • Pantothenic Acid: 13mg
  • Choline: 25mg
  • Calcium: 100mg
  • Iron: 6mg
  • Iodine: 150mcg
  • Magnesium: 50mcg
  • Zinc: 11mg
  • Selenium: 55mcg
  • Copper: 1mg
  • Manganese: 5mg
  • Molybdenum: 45mcg

Following the vitamins and minerals, Rainbow Light includes three additional categories or “blends” of ingredients. We do wish these blends had more information about the amounts of each individual ingredient in the blend, but this lack of full transparency is common when it comes to proprietary blends in supplements. Nutrafol does the same thing with its “Synergen Complex Plus” and “Nutrafol Blend” ingredients in its Women’s Balance supplement for hair growth.

Nutrition label on Rainbow Light menopause supplement

Photo by Innerbody Research

Here’s a quick breakdown of the ingredients in Rainbow Light’s “Organic Rainbow Superfoods Blend,” “Women’s 50+ Botanical Blend,” and the “Ginger, Enzyme, and Probiotic Blend.”

Organic Rainbow Superfoods Blend - 65mg

This blend includes: organic spirulina, organic beet (root), organic broccoli (floret, stem), organic kale (leaf), organic spinach (leaf), organic blackberry (fruit), organic blueberry (fruit), organic carrot (root), and organic cranberry (fruit). What stands out to us is the inclusion of cruciferous vegetables. This means that this supplement may support your estrogen metabolism via the compound diindolylmethane (DIM), which comes from cruciferous vegetables like broccoli and kale. One of our top picks, Nature’s Craft DIM Complex, was chosen for its hormone balance potential.

Women’s 50+ Botanical Blend - 125mg

The ingredients in this blend are: black cohosh extract (rhizome, root), ginkgo extract (leaf), ashwagandha extract (root), and organic chlorella. Black cohosh and ashwagandha both have shown some evidence of being potentially beneficial for vasomotor symptoms (hot flashes and night sweats), while ginkgo may help with menopausal weight concerns, and chlorella might reduce the chance of cardiovascular events.

Ginger, Enzyme, and Probiotic Blend - 37mg

The final blend in Rainbow Light’s Women’s One 50+ Multivitamin includes: ginger juice extract (root), bromelain (from pineapple stem), papain (from papaya fruit latex), and Bacillus coagulans MTCC 5856 (1 million CFU). The most interesting ingredient in this blend is the probiotic, which may reduce the risk of osteoporosis, breast cancer, type 1 endometrial hyperplasia, gingival inflammation, and periodontitis in menopausal women. It may also improve some cardiometabolic risk factors.

When trying this vitamin ourselves, one of our testers who is sensitive to iron in supplements experienced some mild stomach upset. The tablets themselves aren’t horribly big or difficult to swallow compared to a typical multivitamin, but they are harder to swallow than capsules from competitors (like Nature’s Craft and HUM). The tablets also smell, perhaps obviously, like vitamins, except there is a slight citrusy scent that makes it less offensive than many other multivitamins. The taste, however, is rough — you’ll want to swallow these as fast as possible or make sure you take it with a flavored beverage.

showing the size of a Rainbow Light menopause supplement capsule

Photo by Innerbody Research


Rainbow Light’s price per bottle is more expensive than either of our picks from Nature’s Craft, but substantially less expensive than the options from Nutrafol, HUM, and MENO, even at its most expensive. The company also offers the best return policy out of any of our top picks — if you’re not satisfied with your purchase, you can contact the customer service team within 60 days of your order’s ship date, and you’ll get back your purchase amount. There’s no requirement to send the item back to Rainbow Light.

You can subscribe to receive free shipping and 10% off your order, which can be delivered every 1-6 months. The plan can be canceled at any time, with no obligation. Below, we break down the costs for each bottle size of the Women’s One 50+ Multivitamin, with and without subscription savings.

60 Tablets90 Tablets120 Tablets
Servings per bottle6090120
One-time purchase; single item$19.99$29.99$35.99
One-time purchase; cost per serving$0.33$0.33$0.30
Subscription cost; single item (10% off)$17.99$26.99$32.39
Subscription; cost per serving$0.30$0.29$0.27

Even the most expensive option (a one-time purchase of the 120-count bottle) is less expensive than the only available options from HUM and MENO for four times the servings and way more vitamins, minerals, and potentially beneficial ingredients.

Without a subscription, shipping is $5.99, which makes the overall savings of signing up for auto-delivery even higher.

Nature’s Craft Menopause Support

Best botanical support


  • Contains six potentially beneficial herbal ingredients
  • Vitamins include D3, B2, B6, and magnesium for bone strength
  • Relatively inexpensive; free shipping on all products
  • Vegan-friendly ingredients
  • Third-party lab tested and made in a U.S. GMP-certified facility
  • Subscribe and save 15% off


  • Not suitable for those on blood thinners or with liver issues
  • May interact with hormone medications
  • Dong quai might not be safe for long-term use
  • Contains soy
Nature’s Craft Menopause Support

Photo by Innerbody Research

Nature’s Craft Menopause Support supplement earned our top pick for best botanical support due to it containing six potentially beneficial herbal ingredients, along with some vitamins and minerals that support bone strength. Of course, this supplement doesn’t have nearly as many vitamins and minerals as the Women’s One 50+ Multivitamin from Rainbow Light, but it’s unfair to compare the vitamin and mineral content of a more targeted supplement to a multivitamin. For a botanical menopause supplement, though, Nature’s Craft Menopause Support offers a nice variety.

Available in quantities of 30, 60, 90, and 120, the Menopause Support supplement includes:

  • Vitamin D3: 20mcg (100% daily value)
  • Riboflavin (B2): 3mg (231% daily value)
  • Vitamin B6: 1mg (59% daily value)
  • Magnesium: 31.25mg (7% daily value)
  • Dong Quai Root: 400mg
  • Lemon Balm Extract: 300mg
  • Red Clover: 80mg
  • Chasteberry Fruit: 50mg
  • Soybean Extract: 50mg
  • Black Cohosh Root: 30mg
Nature’s Craft ingredient label for Menopause Support

Photo by Innerbody Research

Let’s take a look at what these ingredients can potentially do to relieve menopause symptoms or support your bone health.

Vitamin D3

While vitamin D may not currently show any direct links to helping menopause symptoms, it does help to keep your bones strong, which (together with calcium) can protect older adults from osteoporosis.

Riboflavin (B2)

Like vitamin D, there isn’t much information linking B2 to menopause symptoms, but being deficient in riboflavin can increase the risk of osteoporotic and fragility bone fractures.

Vitamin B6

As with D and B2, vitamin B6 can promote better bone strength, but it may also decrease the risk of cognitive decline and relieve some symptoms of depression in menopausal women.


Another supporter of bone health, magnesium appears to be beneficial for preventing osteoporosis and reducing bone turnover by improving bone density. The form of magnesium in this supplement is magnesium citrate, one of the most bioavailable forms of the mineral.

Dong quai root

Very little research exists on the effectiveness of dong quai in menopausal women (or in general). Dong quai is an herb used in traditional Chinese medicine with purported benefits for circulation, menstrual cramping, and hot flashes. There’s very little scientific evidence supporting these claims, however. Additionally, dong quai can interact with certain medications (blood thinners and hormone medications) and may cause side effects after long-term use. Side effects are typically mild (bloating, diarrhea, photosensitivity, rash), but hypertension and a case of subarachnoid hemorrhage have been associated with dong quai use.

Lemon balm extract

A 2013 study linked lemon balm with a reduction of sleep disorder symptoms in menopausal women.

Red clover

While study results are inconsistent, it’s suggested that red clover may help with hot flashes due to its estrogen-like properties. This herb also increases your risk of bleeding and can, therefore, interact with blood thinners.

Chasteberry fruit

This fruit has shown potential for reducing hot flashes and night sweats (vasomotor symptoms) in some studies, but researchers have pointed out instances of bias in many of these trials. Higher-quality clinical studies and trials using this ingredient are needed.

Soybean extract

Soy is high in isoflavones (a phytoestrogen) and has demonstrated potential in reducing hot flashes, increasing bone density, and reducing cardiovascular disease risk. This ingredient, however, is a common allergen.

Black cohosh root

Black cohosh is one of the most well-known and widely-studied menopause supplement ingredients. Some study results have been mixed on its effectiveness for treating hot flashes, while others (such as a 2017 systematic review and meta-analysis) found black cohosh to perform better than placebo and antidepressants at treating vasomotor symptoms.

While none of the botanical ingredients in Nature’s Craft Menopause Support have definite, undeniable evidence supporting them, they generally all have indications that some people found them to be beneficial. This, of course, doesn’t guarantee that this supplement will help you, but the wide variety of ingredients may raise your chances of seeing results (even minor ones).

When it comes to actually taking the pills, our testers found them easy to swallow (much like the brand’s DIM Complex, our choice for weight and hormone concerns). It may not be surprising due to the number of herbs in the supplement, but the capsules do taste a bit earthy or even grassy. But, although the flavor isn’t the most pleasant, the taste doesn’t last long in your mouth or repeat on you throughout the day.

Pill size for Nature’s Craft Menopause Support

Photo by Innerbody Research


Nature’s Craft Menopause Support is available in four quantities: 30, 60, 90, and 120. The chart below breaks down the pricing for one-time purchases, subscriptions, and the cost per serving of each quantity. Note that the 90-count bottle is apparently mini capsules (information hidden away in the product details), and a serving is three pills instead of two.

Servings per bottle15303060
One-time purchase; single item$9.99$16.77$17.99$26.99
One-time purchase; cost per serving$0.67$0.56$0.59$0.45
Subscription cost; single item (15% off)N/A$14.25$15.29$22.94
Subscription; cost per servingN/A$0.48$0.51$0.38

As is common with supplements available in various quantities, the biggest bottle of Menopause Support nets you the most savings. The 30-count bottle isn’t available for subscription, which could be due to the low cost. It’s unclear how Nature’s Craft decides which supplements to offer subscriptions for, however, as its DIM Complex is only available for subscription in its lowest quantity (while Menopause Support is the opposite).

When it comes to returns and refunds, Nature’s Craft offers a 30-day return policy. The company only accepts unopened items, though, and you’ll need a receipt or proof of purchase to initiate a return — so be careful not to accidentally delete purchase confirmation emails or receipts until you’re sure that you want to keep the product. Nature’s Craft requires you to contact customer service to receive a Return Merchandise Authorization (RMA) number before you can send back your purchase. The company doesn’t cover shipping costs for returns and “strongly recommends” you use a trackable shipping method. Overall, this return policy pales in comparison to the one from our top choice, Rainbow Light, which offers a 60-day timeframe for full refunds, and you don’t even have to send the bottle back.

Nature’s Craft DIM Complex

Best for weight concerns, best for hormone balance


  • High concentration of DIM
  • Contains BioPerine for potential bioavailability boost
  • Can aid in weight loss by preventing fat cell formation
  • May improve estrogen metabolism
  • Fairly inexpensive; always free shipping
  • Vegan-friendly and allergen-free
  • Third-party tested; made in a GMP-certified facility in the U.S.
  • Subscribe and save option gets you 15% off (on 60-count variation)


  • Not safe for those on hormone treatments, including birth control
  • May reduce effectiveness of some chemotherapy drugs
  • 120-count doesn’t have a subscription option
Nature’s Craft DIM

Photo by Innerbody Research

Nature’s Craft DIM Complex is our choice for women looking to balance their hormones or with menopausal weight concerns. Diindolylmethane (DIM) comes from cruciferous vegetables, like broccoli. Research surrounding DIM has mainly focused on its potential anticancer properties, but it’s also been found to help support estrogen metabolism, as well as potentially suppress the formation of new fat cells.

This supplement doesn’t just contain DIM, however. Check out the ingredients listed below:

  • DIM: 300mg
  • Calcium D-Glucarate: 100mg
  • Broccoli Florets Extract: 100mg
  • BioPerine Black Pepper Extract: 10mg

We’ve covered the potential benefits of DIM, but what do the other ingredients bring to the table?

  • Calcium D-Glucarate is thought to help promote estrogen metabolism and the excretion of carcinogens through the inhibition of beta-glucuronidase activity (an enzyme implicated in conditions like diabetes and some cancers).
  • Broccoli Florets don’t just supply even more potential DIM to the supplement, but they also contain isothiocyanate sulforaphane (SFN), which can restore estrogen-induced damage. Too much estrogen in the body can damage DNA and might increase breast cancer risks.
  • BioPerine Black Pepper Extract has been shown to potentially improve the bioavailability of different drugs by 30%-200% in various research studies. While researchers have found promising data, it’s often clarified that BioPerine does not increase the bioavailability of all drugs.
Nature’s Craft DIM ingredient label

Photo by Innerbody Research

While there aren’t any studies specifically discussing the effectiveness of DIM and piperine being used together, the combination may still be beneficial. DIM has “limited bioavailability” due to it being highly insoluble in water and oil. This means that, on its own, DIM neither absorbs nor metabolizes very well in your body. Absorption and metabolism are properties in ADMET scoring (used to determine the disposition of drugs) — absorption, distribution, metabolism, excretion, and toxicity. To put it simply, the better the ADMET properties, the more efficacious a drug likely is. So, DIM likely doesn’t have great ADMET properties.

But what does this mean for the inclusion of BioPerine? In a 2020 review of piperine, researchers note that it “acts as an excellent bioenhancer to improve the bioavailability of drugs with poor ADMET properties.” While, again, there hasn’t been a study showing that black pepper extract will improve the bioavailability of DIM, specifically, putting the research together certainly makes it seem like a potentially valuable combination.

When it comes to competing products, Nutrafol’s inclusion of BioPerine in its supplement’s ingredients has much more scientific backing, particularly the combination of BioPerine and curcumin (a compound derived from turmeric). BioPerine’s study website lists nearly 40 studies on the use of the two ingredients together. Other Nutrafol ingredients like resveratrol, vitamin C, and selenium also have had studies done with BioPerine. Of course, these studies are most likely backed by the company that makes BioPerine, but it’s still something that tips the research scale towards Nutrafol over Nature’s Craft for the inclusion of black pepper extract.

Pill size of Nature’s Craft DIM

Photo by Innerbody Research

The pills themselves are tasteless and easy to swallow; none of our testers had any complaints or issues taking them. They’re only slightly bigger than the capsules from HUM and are skinnier than the Rainbow Light tablets.

Varieties and pricing

When on the Nature’s Craft website, you’ll probably notice that it offers four varieties of DIM Complex, which include:

  1. DIM Complex with BioPerine - 60 capsules
  2. DIM Complex with BioPerine - 60 capsules (but the label looks different)
  3. DIM For Men - 120 capsules
  4. DIM Complex - 120 capsules

Supplements one, two, and four on the above list all have the exact same ingredients in the exact same amounts, including BioPerine, even when it’s not in the item name. Number three, DIM For Men, adds astragalus root extract, Panax ginseng, and grape seed extract (the first two of which have some promising results for men’s health from research in mice) but excludes the calcium D-glucarate and broccoli florets found in the other three options. We’ve put together a chart showing the price difference breakdown below. Note that since both 60-capsule DIM Complex options are the same (the only difference is the design of the label) it’s only listed once in the chart.

DIM Complex - 60ct.DIM Complex - 120ct.DIM For Men - 120ct.
Servings per bottle3060120
One-time purchase; single item$14.77$14.77$11.99
One-time purchase; cost per serving$0.49$0.25$0.10
Subscription cost; single item (15% off)$12.55N/AN/A
Subscription; cost per serving$0.42N/AN/A

As you can see, for some reason Nature’s Craft doesn’t offer subscription options for its 120-count DIM items. This is a bit disappointing to us as every other one of our top picks offers subscription deals — even the 120-count Menopause Support supplement from the same company. Overall, however, a one-time purchase of the 120-count is still cheaper per serving than a subscription of the 60-count, so the only real drawback is it being less convenient to purchase.

The 120-count bottle of DIM Complex is the one we purchased and had hands-on experience testing. This variation, in particular, is marketed toward women. From the pink label to the website description discussing menopause, hot flashes, and PCOS, the 120-count is clearly sold with a specific audience in mind. This product may, to some degree, fall prey to the “pink tax” (a phenomenon where products geared toward women are often more expensive, even if the only difference is pink packaging). It could be due to the difference in ingredients, but there is a definite price difference between the supplement marketed toward women and the one marketed toward men.

Insider Tip: Use code WELCOME10 at checkout to get 10% off your purchase.

Shipping is always free on the Nature’s Craft website (despite the confusing banner at the top of the webpage stating that shipping is only free for orders over $30). The company offers a 30-day return policy on unopened items, and you need to provide proof of purchase when you contact customer service to initiate a refund (you’ll also be responsible for any shipping costs). A 30-day return policy is fairly standard — Nutrafol and HUM offer policies of the same length, and both also require the product to have been unopened.

Nutrafol Women’s Balance

Best for hair loss


  • Clinical trials show its potential effectiveness
  • May also help hot flashes and sleeplessness
  • Doesn’t contain gluten, dairy, soy, or hormones
  • Free shipping on all U.S. orders
  • Subscribe and save 10-20%


  • Very expensive, even with subscription savings
  • May take up to six months to show results
  • Some ingredients may have adverse long-term side effects
  • Women’s Balance contains fish

Nutrafol Women’s Balance is designed for women 45+, and it can help grow and strengthen hair at any stage of menopause through its inclusion of ingredients like marine collagen peptides, tocotrienol extract, curcumin, saw palmetto, and more. The capsules may also help with other menopause symptoms, like hot flashes, due to the inclusion of ashwagandha. According to the company, this formulation targets specific issues that can cause hair thinning, including:

  • Hormones
  • Stress level
  • Lifestyle
  • Metabolism
  • Diet
  • Aging

Two clinical studies have shown the efficacy of Nutrafol Women’s Balance. The first study showed that women over 45 years old significantly improved thinning hair’s thickness, volume, and growth rate in 3-6 months. The second recruited 30 women with a mean age of 55. After six months, all participants reported improved hair thickness, texture, and strength as well as less shedding. When they were re-evaluated after nine months, all participants showed continued improvement in hair length, shine, and texture. Women in both studies reported enhanced mood and better quality of life after taking the supplement.

For best results, Nutrafol recommends taking four capsules once daily with a meal.


Nutrafol Women’s Balance contains a good amount of active and supportive ingredients. Supporting ingredients include:

  • Vitamin A: 1500mcg
  • Vitamin C: 100mg
  • Vitamin D: 62.5mcg
  • Biotin: 2,500mcg
  • Zinc: 20mg
  • Selenium: 200mcg
  • Lysine, methionine, cysteine, black pepper, capsicum: 480mg blend

We’ve highlighted the active ingredients below.

Sensoril ashwagandha

Ashwagandha is a shrub whose roots and leaves are used as an adaptogen to reduce stress and promote sleep quality. Clinical studies show that it may help relieve anxiety and stress.

Saw palmetto

Saw palmetto is commonly used in supplements designed for hair growth and urinary tract health. A review of clinical studies found that supplements containing saw palmetto helped regrow and strengthen hair in patients with alopecia.

Tocotrienol complex

This complex includes a concentrated form of vitamin E. A clinical trial showed that supplementation with tocotrienol increased hair growth in study participants after four months, which continued after eight months.

Marine collagen peptides

Collagen peptides are typically used to prevent and reverse skin aging and may also be useful in promoting bone health. However, according to clinical researchers, health claims made about collagen tend to significantly inflate its actual effects.


Curcumin is the active ingredient in turmeric, a common spice that has many possible health benefits. According to current research, curcumin can help with inflammation, arthritis, and anxiety, among other benefits.


Maca is a root that may help with fatigue, skin health, hormone balancing, and digestion, but clinical studies are lacking.


Astaxanthin is commonly found in algae or some yeasts. It has been shown to have many benefits to skin health, including antioxidant and anti-inflammatory effects.


This chemical is commonly found in red grapes and may reduce allergy symptoms and promote weight loss. But more studies are needed to determine the safety of ingesting resveratrol long-term.


Horsetail is a plant that may be an effective antioxidant, anti-inflammatory, and diuretic. More research is needed to confirm many health claims made about horsetail.


You can purchase a single bottle of Nutrafol one time for $88, which provides a 30-day supply, or you can opt for a subscription to save between 10%-20% and get free consultations with a naturopathic doctor about your progress. The chart below details the costs and savings for each subscription option.

1-month supply3-month supply6-month supply
Total price$79$224$422
Cost per bottle$79$74.67$70.33
Percent off10%15%20%
Total servings per purchase (four capsules per dose)3090180
Cost per serving$2.63$2.49$2.34

All orders placed in the U.S. ship free. The company ships internationally, but consider contacting customer service for information about shipping fees. A 30-day guarantee covers your product and, if you’re unsatisfied, you can return the product in the original packaging for a full refund or exchange.

HUM Nutrition Fan Club

Best for hot flashes and night sweats


  • Fan Club trial showed reduction in hot flashes after four weeks
  • Other studies show efficacy of ERr 731 on vasomotor symptoms
  • Vegan-friendly and free from allergens
  • Company links to clinical research on product pages
  • Free of gluten, GMOs, and artificial ingredients
  • Free shipping on orders over $50


  • You need to subscribe in one way or another to purchase
  • Contains rhubarb; long-term use could cause liver damage
Fan Club supplement by HUM

Photo by Innerbody Research

HUM Nutrition Fan Club uses a probiotic formula (similar to Rainbow Light) and a unique list of ingredients to try and alleviate some of the most common symptoms of perimenopause and menopause, including hot flashes. This third-party tested supplement is vegan and does not contain gluten, GMOs, or artificial ingredients. It goes through third-party testing to ensure purity and potency. For best results, take one capsule per day with a meal.

The formula contains three main ingredients:

Grape seed extract, probiotics, and Siberian rhubarb (ERr 731) all have shown potential benefit in the treatment of menopause symptoms, particularly for hot flashes and night sweats.

ingredient label of Fan Club

Photo by Innerbody Research

A clinical trial of Fan Club found that, after four weeks, perimenopausal participants reported fewer hot flashes and an overall higher quality of life. There were no adverse side effects reported, and the supplement was tolerated better than placebo. A separate study on ERr 731 (the patented form of Siberian rhubarb extract) found the ingredient to be “effective and safe” for the long-term treatment of menopausal symptoms in women, with participants experiencing an average of 1.4 fewer hot flashes a day. Rhubarb, however, can potentially cause liver toxicity issues and should be avoided by those with liver disease or similar concerns.

pill size of HUM’s Fan Club supplement

Photo by Innerbody Research

When we tried this supplement for ourselves, our testers found the capsules easy to swallow and virtually tasteless. The difference is very minimal, but the Fan Club capsules are smaller than those from Nature’s Craft. Out of the pill options we personally tried, Fan Club is the easiest to take (though not by much). We don’t have hands-on experience with the 90-count mini pills of Nature’s Craft Menopause Support, but those would likely be the easiest capsules to take overall.


One bottle of Fan Club contains 30 capsules and costs $40. HUM offers free shipping on orders over $50. For orders less than $50, you’ll pay $5.95 for shipping and $10.95 for international shipping.

Purchasing from HUM can be confusing. You need to sign up for one of two plans in order to make any purchases at all — either the monthly or VIP plan. Both plans are basically subscriptions, with the difference being that monthly allows you to cancel whenever, while VIP requires a minimum of three orders before canceling (but nets you a 25% discount).

Insider Tip: If you take the HUM quiz, you earn $10 off your first order. The quiz directs you to other supplements that may be helpful for you based on questions about your health goals and lifestyle. You can also save 15% on your total by ordering three or more HUM products.

HUM’s return policy is pretty standard: within 30 days, you can return unopened products for a full refund and get store credit for open products. This is similar to the return policies from Nature’s Craft and Nutrafol.

MENO Menopause Gummy Vitamins

Easiest to take


  • Convenient to take
  • Ingredients may help vasomotor symptoms
  • Free of hormones, gluten, and soy
  • Vegan-friendly formula
  • Offers Afterpay pay-in-four installments purchase option
  • Also available as a capsule (with more ashwagandha)
  • 60-Day “Happiness Guarantee” refund policy
  • Works with global nonprofit PERIOD. to destigmatize menstruation


  • Strong bitter aftertaste despite added sugar
  • Contains coconut oil
  • Second most expensive of our top picks
MENO gummies

Photo by Innerbody Research

O Positiv's MENO Menopause Gummy Vitamins really are easy to take, especially if you have issues swallowing pills (even smaller ones like those from HUM). Being able to chew two Lifesaver-sized gummies without needing a drink to wash them down also adds a layer of convenience — you can take these wherever and whenever.

These gummies don’t have very many ingredients in them, especially compared to the option from Rainbow Light, but the ones included in MENO are the ones with some of the most research. We’ve listed the ingredients for menopause support below:

  • Vitamin D: 15mcg
  • Vitamin B6: 2mg
  • Ashwagandha: 150mg
  • Black cohosh extract: 40mg
  • Chasteberry extract: 40mg
ingredient label of MENO gummies

Photo by Innerbody Research

And the potential benefits of these five ingredients are as follows:

  • Vitamin D can strengthen bones.
  • Vitamin B6 may treat depression symptoms and improve energy levels.
  • Ashwagandha might help with vasomotor and psychological symptoms.
  • Black cohosh has shown some evidence of reducing hot flashes.
  • Chasteberry could help regulate your hormones.

All in all, MENO gummies have a short ingredient list, but the purported benefits of these ingredients may help some of the most frustrating menopause symptoms.

The gummies may be convenient and a nice alternative to swallowing a pill, but they do pack a bitter punch. At first, testers agreed that the texture and taste (“berry breeze”) was almost exactly like Swedish Fish, but suddenly the taste transformed into a very strong, lingering bitter aftertaste. The 4g of added sugar isn’t enough to mask the taste. Chewing them quickly helps, but not much, especially since you need to take two.


The chart below breaks down the price of MENO gummies, the subscription options, and serving costs.

One bottleTwo bottlesThree bottles
One-time purchase$42.99$75.98$108
One-time purchase; cost per serving$1.43$1.26$1.20
Subscription cost$34.99$63.98$90
Subscription; cost per serving$1.17$1.07$1.00

If the prices feel a bit steep to pay all at once, O Positiv offers the option for you to pay for your purchase of $45 or more in four installments through Afterpay. If you want to return your MENO Menopause Gummies, the company has a 60-day refund policy. You can only get your money back on two bottles, however, so it might be a good idea to try one bottle initially to make sure you’re satisfied with them.

However, if you’re a Prime member with Amazon, we’d suggest you take advantage of saving about $5 on a single bottle, even on top of the subscription savings available from buying direct.

Menopause FAQ



Innerbody uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

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