Before and during menopause, you will likely notice many changes to your body, including hot flashes, night sweats, and sleep disturbances. These changes are uncomfortable and often inevitable, but luckily you can manage them through diet, exercise, and dietary supplementation.
Menopause supplements are designed to balance your hormones to alleviate some of the symptoms of menopause, making the transition less stressful and painful. Many target specific issues like weight management, hair loss, and mood swings.
But do these supplements work? We evaluated many menopause supplements on the market and chose our top six picks based on their effectiveness, safety, ingredients, and more.
If you don’t have time to read the whole guide, take a look at our recommendations below.
Thorne Meta-Balance is an all-natural solution for menopause symptoms at any stage, from perimenopause on.
Thorne balances hormones to alleviate symptoms like mood swings, hot flashes, and night sweats. Subscribe to save 10% and enjoy free U.S. shipping.
We’ve evaluated our top picks based on five criteria: cost, ingredients, effectiveness, safety, and convenience. This helps us provide a comprehensive look at each product to help you make the best decision.
The cost of a menopause supplement varies depending on ingredients and targeted issues. For example, our top picks in this guide range from $15-$88 for a 30-day supply. 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 the value of your purchase.
Our winner in this category is NOW Menopause Support. Not only is it the most budget-friendly option on our list, but it includes an impressive amount of effective ingredients, including dong quai, red clover, and wild yam. NOW also offers a 30-day money-back guarantee and free shipping on orders over $50.
There are common ingredients you’ll often see in menopause supplements because of their efficacy. When we evaluate components, we look at the thoughtfulness of the formulation — does it effectively combine ingredients to produce desired results? We highly rate supplements with clinically tested ingredients that deliver the intended effects.
Estroven Menopause Relief Weight Management and Thorne Meta-Balance are our winners in this category. Estroven includes CQR-300 as one of its ingredients, a plant extract shown in clinical trials to help participants reduce weight. Meta-Balance contains black cohosh, chaste tree, wild yam, and French maritime pine bark. These all-natural ingredients have shown promise in treating menopause symptoms like hot flashes and hormone imbalances.
When shopping for a dietary supplement, one of your first concerns is invariably its effectiveness. You want to make sure that it will deliver on its promises. One of the best ways to verify that a menopause supplement is effective is to look at evidence from clinical trials using that supplement. As dietary supplementation becomes more popular, more and more supplements are going through this rigorous testing to verify their efficacy.
Two of our top picks — Nutrafol and HUM — have undergone clinical testing demonstrating their effectiveness. The first study of Nutrafol showed improvements to 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 reported fewer hot flashes after four weeks.
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 pay attention to supplements that have generally safe ingredients and high manufacturing standards.
Thorne Meta-Balance is our winner for safety because it contains all-natural ingredients and no known allergens. The supplement is manufactured in a cGMP- and NSF-certified facility, and the product undergoes a rigorous four-step testing process to ensure purity, safety, and quality.
Winner: One a Day
All of the menopause supplements on our list come in capsule or tablet form, but the directions for taking them vary. Some supplements must be taken with food or at certain times of the day to be the most effective. You may also have to take multiple pills per day. When we evaluate convenience, we consider how easy the dosage instructions make it for you to remain consistent with taking the supplement.
Our winner for convenience is One a Day Women’s Menopause Formula Complete Multivitamin. The reason is in the name — you only have to take one tablet per day with a meal to reap the full benefits of this potent multivitamin.
Menopause occurs when your menstrual cycle stops because your body no longer releases an egg every month. You are born with all of your eggs inside your ovaries, which produce estrogen and progesterone. These hormones control your menstrual cycle, inducing periods and ovulation. Once your reproductive years end, your hormone levels change and menopause begins.
It typically starts after age 40 (usually between 45-55) and presents several symptoms, including:
Those approaching or in menopause may also experience fatigue, depression, headaches, joint and muscle pain, or increased heart rate.
Menopause is a process that, overall, can take up to 10 years. It includes three phases:
This stage can last up to four years before you enter menopause. Your estrogen levels decline, and you begin to have many typical menopause symptoms.
You’re officially in menopause when you’ve stopped having a period for one year. This means your ovaries have mostly stopped producing estrogen and no longer release eggs. The length of menopause varies but typically lasts 5-7 years.
You enter post-menopause once the typical symptoms of menopause subside. And you remain in post-menopause until the end of your life.
If you suspect that you are entering perimenopause or menopause, your doctor can test your hormone levels through a simple blood test. Higher levels of follicle stimulating hormone (FSH) and lower levels of estradiol and Anti-Mullerian hormone (AMH) could signal that menopause has begun.
Because menopause is a natural process, there is no cure, but treatment options exist to lessen the impact of menopause’s symptoms. They include:
HRT involves taking medications that replace the hormones no longer produced by the body to mitigate many menopause symptoms, including hot flashes and dry skin.
This typically involves using an estrogen cream to combat vaginal dryness. Topical hormone therapy can also be administered as a vaginal ring insert, spray, gel, or patch.
Several prescription drugs have been approved to treat the symptoms of menopause, including paroxetine and gabapentin for hot flashes. You might also be prescribed medication to treat osteoporosis since the loss of estrogen can reduce bone strength.
Regular exercise, eating a healthy diet, and quitting smoking can help mitigate some of the issues caused by menopause. You can also use over-the-counter products like personal lubricants for dryness.
Some supplements, like those containing soy and black cohosh, may help relieve hot flashes and other symptoms of menopause. More research is needed, but these products may be an inexpensive alternative to prescription medicines.
Menopause supplements use a combination of botanicals, vitamins, minerals, and other elements to treat common menopause symptoms. Some menopause supplements are designed to treat specific issues (like weight management or hair loss), but in general, they are made to treat:
Menopause supplements usually fall into one of two categories: phytoestrogenic or hormone-regulating. A phytoestrogenic supplement uses plant hormones to correct hormonal imbalance. Hormone-regulating supplements contain ingredients that stimulate hormone production in the body. Symptoms like hot flashes and night sweats result from lowered estrogen production, so supplements that are designed to restore estrogen levels help with these thermoregulation issues.
There are certain ingredients you’ll often see in menopause supplements because they have been shown to treat common symptoms. The list below provides a few typical components and what they are meant to treat.
Black cohosh is a plant extract shown in some clinical studies to treat hot flashes, but other studies have shown inconclusive results. Long-term use of black cohosh can also damage your liver, so be cautious if you have liver disease or take medication for liver problems.
St. John's wort 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. Be careful if you’re already taking any psychiatric medication, as combining it with St. John’s wort can induce serotonin syndrome.
Dong quai is an herb that may help treat menopause symptoms like hot flashes. There hasn’t been much scientific evidence to back up this claim. Dong quai may also have some severe side effects if taken long-term.
Flaxseed may help alleviate night sweats because it contains lignans — plant polyphenols that help balance estrogen. While some studies have shown the benefits of flaxseed for menopause, others are inconclusive.
Red clover contains isoflavones, which are similar to estrogen. This extract may help with hot flashes and bone health, but clinical research results are inconsistent.
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.
Vitamin D can also help strengthen bones and maintain bone health. 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 50 should get 800IU of vitamin D daily, while those under 50 need at least 600IU.
Vitamin B-12 is found in many foods, but a lack of this vitamin can cause severe symptoms, including weak bones, constipation, and confusion. Your body’s ability to absorb B-12 decreases as you age, so it’s often essential to take a B-12 supplement to get the recommended daily dose, which is 2.4mcg.
A vitamin B-6 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 B-6 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.
Getting enough vitamin E before and after menopause can help stave off depression, inflammation, weight gain, and heart disease. You can eat food rich in vitamin E (like almonds, avocado, broccoli, or spinach) or take a vitamin E supplement. Aim for 15mg of vitamin E per day.
Wild yam 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 treats menopause.
Ginseng has been proven to help with depressive mood and sleep disturbance, which you may experience during menopause. But, it has not been shown to treat other specific menopause symptoms.
Dehydroepiandrosterone (DHEA) is a hormone that helps your body produce estrogen. Levels of DHEA naturally lessen as we age. Taking a supplement with DHEA could help treat menopause symptoms like hot flashes and sexual dysfunction, but there are some dangers that come with long-term use.
Soy has large amounts of isoflavones, which are a potent phytoestrogen. It may alleviate hot flashes, but the conclusions from clinical studies are mixed.
Anyone who is experiencing menopause symptoms could benefit from taking menopause supplements. There are also other things you can adjust in your day-to-day life to alleviate or lessen the symptoms of menopause in addition to taking supplements. These include:
If you’ve tried these changes and don’t know if you should take a menopause supplement, talk to your doctor. They can help you decide if a supplement or other treatment option is right for you.
Some of the common ingredients in menopause supplements could have harmful effects for certain people. Certainly, if you are allergic to any of the ingredients in a menopause supplement, don’t take it. Also, make sure to read the label to see the complete list of ingredients.
Many supplements, for example, contain black cohosh, which has shown to have severe side effects for people with liver disease. Other ingredients may not be safe to take long-term, including DHEA and dong quai. Talk to your doctor before beginning any new supplement, particularly if you live with a chronic illness or are pregnant or breastfeeding.
Most menopause supplements use natural ingredients and are generally safe to take for healthy people. But some common ingredients in menopause supplements may cause side effects for certain people.
Consult your doctor before taking any new supplement. 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).
Best for most people, best for mood swings, and best for hormonal balance
Helps balance hormones at any menopausal stage
Regulates mood and alleviates hot flashes and night sweats
All-natural ingredients without gluten, dairy, or soy
Free ground shipping in the contiguous U.S.
Subscribe and save 10%
Contains black cohosh, which may not be safe long-term
Benefits of wild yam extract are inconclusive in clinical studies
Thorne Meta-Balance is our top pick because of its all-natural ingredient list and extensive hormone-balancing benefits no matter where you are in the menopause journey. Meta-Balance capsules can help with symptoms related to your period, including alleviating cramps and regulating mood. It can also help those in perimenopause by balancing your cycle. For those going through menopause, it can help with:
In addition to these benefits, Meta-Balance can also improve skin, strengthen bones, promote blood flow, and protect the urinary tract.
The supplement includes four key ingredients:
For best results, take two capsules per day. The supplement does not include gluten, dairy, soy, or artificial ingredients. It doesn’t contain known allergens, but it is possible to be allergic to one of its ingredients. Monitor your body’s response to the supplement, and discontinue use if you have an adverse reaction. Those who are pregnant or nursing should not take the supplement.
One bottle of Thorne Meta-Balance is $39 for 60 capsules, which is a 30-day supply. You can opt for a subscription to be delivered every one to four months and save 10% on each auto-refill. You can also save 20% on your order if you subscribe to three or more products. All orders placed in the contiguous U.S. receive free ground shipping.
Thorne offers a 60-day satisfaction guarantee. Contact the website or an authorized reseller within 60 days to receive a refund, store credit, or product replacement.
Best for hair loss
Two clinical trials show its effectiveness at regrowing hair
Also treats hot flashes and sleeplessness
Free of gluten, dairy, soy, hormones, GMOs
Contains an impressive list of effective ingredients
Free shipping on all U.S. orders
Subscribe and save 10-20%
May take up to six months to show results
Some ingredients may have adverse long-term side effects
Nutrafol Women’s Balance can help grow and strengthen hair at any stage of menopause using an impressive list of vitamins and nutrients. The capsules also treat other menopause symptoms including hot flashes and sleep disturbance, and are formulated without:
The formulation targets specific issues that can cause hair thinning, including:
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.
Take four capsules once daily with a meal for best results.
Nutrafol Women’s Balance contains an impressive amount of active and supportive ingredients. Supporting ingredients include:
We’ve highlighted the active ingredients below.
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.
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 for $88, which provides a 30-day supply. You can also opt for a subscription for further savings and a free consultation with a doctor about your progress. The chart below shows the cost and savings for each subscription option.
All orders placed in the U.S. ship free. The company ships internationally, but you should contact customer service for information about shipping fees. A 30-day guarantee covers your product. If you’re unsatisfied, return the product in the original packaging for a full refund or exchange.
Treats a wide range of issues, from hot flashes to heart health
Only take one tablet per day
Contains a long list of vitamins and minerals
Download coupons on One a Day website
You can’t order directly from One a Day — must visit an in-person or online retailer
Not intended for those with cancer history or other medical conditions
The One a Day Women’s Menopause Formula Complete Multivitamin is designed to treat a variety of symptoms that may occur during menopause using a long list of ingredients. This multivitamin may improve:
The multivitamin does not contain artificial ingredients, high fructose corn syrup, dairy, or wheat. But it does contain a multitude of vitamins and minerals, including:
For best results, swallow one tablet daily with a meal. Those with a history of cancer or who are pregnant, breastfeeding, living with a medical condition, or taking long-term medication should consult a medical professional before taking this multivitamin.
One a Day is available in-store at retailers like Rite Aid, Family Dollar, Walgreens, and Target, and the price depends on the retailer you choose. You can’t buy directly from the One a Day site — it will redirect you to an online retailer like Walmart.com or Amazon. Our testers found a 50 count box available online for $14.02 (via Amazon), but this price may change. The One a Day website often offers downloadable coupons that can be used at various stores.
Best for hot flashes and night sweats
A clinical trial showed improvement of hot flashes after four weeks
Treats a wide variety of menopause symptoms
Helps with symptoms of perimenopause
Free of gluten, GMOs, and artificial ingredients
Free shipping on orders over $50
No subscribe and save options
Contains rhubarb — long-term use could cause liver damage
HUM Nutrition Fan Club uses a probiotic formula and a unique list of ingredients to fight some of the most common symptoms of perimenopause and menopause, including:
The capsules are vegan and do 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:
A clinical trial of Fan Club found that, after four weeks, perimenopausal participants reported fewer hot flashes and overall higher quality of life. There were no adverse side effects reported, and the supplement was well-tolerated.
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.
HUM does not offer subscribe and save options, but they provide other savings opportunities. 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.
Within 30 days, you can return unopened products for a full refund and open products for store credit.
Best for weight loss
Includes clinically tested CQR-300 for weight loss
Also helps with hot flashes and night sweats
Does not contain gluten, hormones, or stimulants
Free 2-day shipping on orders over $50
90-day money-back guarantee
No subscribe and save options
Some ingredients have mixed effectiveness results in clinical trials
Estroven Menopause Relief Weight Management uses a unique blend of ingredients to help control weight gain during menopause and help alleviate hot flashes and night sweats. Each capsule contains the following ingredients:
Black cohosh is often used to reduce the effects of menstrual cramps and hot flashes. Clinical studies of the effectiveness of black cohosh are inconclusive, but many menopause supplements contain this ingredient.
Soy isoflavones are thought to reduce hot flashes and night sweats in those with menopause through its estrogen-like isoflavones, but clinical studies have shown mixed results.
CQR-300 contains an extract from the Cissus quadrangularis plant that has demonstrated significant effects on weight loss, blood glucose levels, and cardiovascular health in clinical trials.
This supplement does not contain lactose, hormones, gluten, stimulants, or preservatives. For best results, take one capsule daily for at least two months.
Pay $19.99 for a bottle of 30 capsules, which is a 30-day supply. Estroven offers free two-day shipping on all orders over $40. You can order from the Estroven site or at other retailers like Amazon, Target, Walmart, Walgreens, CVS, and iHerb. (Amazon is selling Estroven for only $18.97.)
If you’re unsatisfied, you can return the product within 90 days for a refund, which does not include shipping fees or taxes.
Best budget pick
Contains an impressive list of ingredients for a budget-friendly price
Vegan and kosher product
Manufactured in a GMP-certified facility
Does not contain GMO, dairy, or gluten
Does not ship internationally
Manufactured in a facility that processes common allergens
NOW Menopause Support offers a budget-friendly supplement with an impressive list of effective herbal ingredients. It is designed to balance hormones and help with various other menopause symptoms. The capsules are vegan and kosher and do not include GMOs, dairy, egg, gluten, or nuts. They are manufactured in a GMP-certified facility that ensures product quality and safety.
Menopause Support contains the following active ingredients:
It also contains small amounts of rice flour, hypromellose, stearic acid, and silicon dioxide. Although it does not contain any major allergens (wheat, gluten, dairy, fish, shellfish, or nuts), the supplement is manufactured in a facility that processes these ingredients.
Take three capsules daily. This supplement is not recommended for people who are pregnant, nursing, living with a medical condition, or taking medication.
You can purchase 90 capsules for $19.99, which is a 30-day supply. Orders over $50 placed in the contiguous U.S. receive free shipping. NOW does not ship internationally, and orders to Alaska and Hawaii will incur a $6.95 shipping charge. NOW offers a 30-day money-back guarantee.
Many other high-quality menopause supplements are on the market but didn’t quite make our top six list. Read the descriptions of a few of them below to determine if these supplements could help your symptoms.
In addition to taking menopause supplements, there are other ways to stay healthy during menopause and regulate symptoms.
Maintaining a nutrient-rich diet can be even more effective than relying on dietary supplements. Avoid fatty foods and increase fruits, vegetables, protein, and healthy fat.
Ingesting enough fiber can impact your digestion, but having a healthy gut can also improve mood and boost the immune system. In addition to increasing fiber, also consider taking prebiotics or probiotics. These substances help balance bacteria in the gut, which can also balance hormones and aid digestion.
Make sure your diet provides enough vitamin D, B vitamins, and magnesium. Vitamin D helps balance hormones. B vitamins boost energy and help regulate mood. And magnesium can help you sleep better by calming the nervous system. You can also take collagen supplements for healthier hair, nails, skin, and joints.
Hormone replacement therapy involves taking estrogen pills to replace the hormones your body has stopped producing. This can help manage symptoms of menopause, including hot flashes and vaginal dryness.
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