The Supplements You Should Try If You’re Going Through Menopause

The symptoms of perimenopause span everything from mood swings, depression, and fatigue, to sleep issues, brain fog, memory loss, and hot flashes (including night sweats). Ranging in severity from person to person, these are all hallmarks of what can be a difficult time—according to Medichecks, which provides at-home menopause blood tests, 70% of women going through perimenopause say it has affected their self-worth, while 46 percent say it has damaged their career. That said, a growing number of famous faces—Gwyneth Paltrow included—are getting real about perimenopause and speaking about the symptoms they suffer openly.

While greater awareness of this key hormonal phase in a woman’s life is slowly growing, there is still a widespread lack of understanding of how to manage menopause symptoms. As well as HRT (or hormone replacement therapy), and regular exercise, one area to consider is your diet. With an increase in retailers creating menopause-specific sections in-store and online, here Vogue speaks to the experts to discover their recommendations on the dietary choices to make, along with the best menopause supplements to take, to ensure you’re supported throughout.

Our Top Picks

• Best for Hot Flashes: Cure Hydration Hydrating Electrolyte Mix; $24
• Best Probiotic: Seed DS-01 Daily Synbiotic; $65
• Best for Irritability: Bonafide Serenol PMS Relief; $62
• Best for Hormone Balance: Femmenessence MacaHarmony; $39
• Best for Gut Microbiome: Codeage Polyphenols Supplement; $33
• Best for Sleep: Life Extension Neuro-mag Magnesium; $41

In This Story

• What ingredients to look for in a menopause supplement
• Do menopause supplements actually work?
• Look after your gut
• What to eat
• What to avoid
• Meet the experts

Best for Hot Flashes: Cure Hydration Hydrating Electrolyte Mix

• Why We Love It: Not only are these hydration packs excellent for life on the go, but they’re also delicious (I can’t believe it’s not butter juice delicious). Hot flashes and night sweats are hallmarks of menopause, and according to board-certified OBGYN Brandye Manigat, they can cause excessive sweating, which depletes both water and electrolytes. She recommends this electrolyte mix to her patients, as it can replenish the bodily fluids lost during hot flashes/night sweats, and doesn’t have the same amount of sugar as other formulations. “Other symptoms of menopause that can improve with electrolyte hydration include brain fog, fatigue, dry skin/eyes/mouth, and vaginal dryness.”
• Key Ingredients: Coconut water, pink Himalayan salt
• Form: Powder
• Certifications: Non-GMO project verified, certified gluten free, certified kosher
• Serving Size: 1 packet
• Number of Servings: 14 servings
• More to Know: FSA/HSA approved, no added sugar, plant based ingredients

Best Probiotic: Seed DS-01 Daily Synbiotic

• Why We Love It: While a lot of vitamins are the stuff of gimmicky podcast advertisements, this one from Seed is the real deal—they don’t skimp on testing! It’s a probiotic meets prebiotic formulation that helps digest food, manage inflammation, and synthesize key vitamins, metabolites, and neurotransmitters. According to Dr. Manigat, a good probiotic “can help to restore imbalances in the gut microbiome, which have been linked to the development of cardiovascular disease and other illnesses. Taking a probiotic may decrease cardiometabolic risk factors, such as inflammation, abnormal blood sugar, and cholesterol metabolism.”
• Key Ingredients: Chlorophyllin, hypromellose, fermented gellan gum, water, organic rice fiber, organic rice extract blend
• Form: Capsule
• Certifications: Vegan, gluten-tested, dairy-tested, soy-tested, nuts-tested, shellfish-tested, sesame-tested, glyphosate/AMPA-tested, corn-tested
• Serving Size: 2 capsules daily
• Number of Servings: 30 per bottle
• More to Know: No binders, no preservatives, prop. 65 compliant

Best for All Stages: Life Extension Menopause 731

• Why We Love It: Alisa Vitti is a functional nutrition and women's hormone expert, which is why we turn to her every time we have a question about hormones and menopause in particular. She recommends this as it contains rhapontic rhubarb which can help in any stage of your journey: perimenopause, menopause, and post-menopause. Vitti specifically recommends this one because it has been clinically evaluated to reduce all menopause symptoms, including vasomotor symptoms.
• Key Ingredients: Siberian rhubarb
• Form: Tablet
• Certifications: N/A
• Serving Size: 1 tablet daily
• Number of Servings: 30 per bottle
• More to Know: Non-GMO, gluten-free

Best for Irritability: Bonafide Serenol PMS Relief

• Why We Love It: Royal jelly is an ingredient fit for a queen, in particular queens who are struggling not to yell at their partner for leaving their socks around the house and failing to put the toilet seat down. Vitti recommends this product as it offers “wonderful overall aging support” and is “excellent for serious irritability.” We need a bottle, stat!
• Key Ingredients: Chromium, purified cytoplasmic blend, royal jelly
• Form: Tablet
• Certifications: N/A
• Serving Size: 2 tablets daily
• Number of Servings: 30 per bottle
• More to Know: Free of hormones, parabens, soy, gluten, GMOs, and common allergens

Best for Vaginal Dryness: Elysium Health Matter Tri-Vitamin Complex

• Why We Love It: Providing anti-inflammatory and joint health support, omega-3 fish oils are a good supplement to incorporate into your diet. They can also help with cognitive health. Dr. Manigat adds another compelling reason to consider them: “Another benefit to supplementation with omega-3 fatty acids is that they can help with vaginal lubrication. So, if you're experiencing painful intercourse due to vaginal dryness, try increasing your intake of omega-3s (along with using a good over-the-counter personal lubricant).”
• Key Ingredients: Patented tri-vitamin complex, advanced omega-3 formulation, potent antioxidants
• Form: Capsule
• Certifications: NSF certified for sport
• Serving Size: 2 capsules daily
• Number of Servings: 30 per bottle
• More to Know: Gluten-free, nut-free, and contains no artificial colors or flavors

Best For Overall Health: Nordic Naturals Omega-3D

• Why We Love It: A drop in estrogen and calcium levels during perimenopause means that bone health can suffer. Taking a vitamin D supplement (at least 600 IU) helps maintain it. Board-certified OB-GYN and menopause specialist, Corinne Menn, says this combination of vitamin D3 and Omega-3 fish oil benefits overall health and can be helpful for women going through menopause. Plus, it’s a softgel so it might be a bit easier to swallow.
• Key Ingredients: Omega-3 fish oil and vitamin D3
• Form: Softgel
• Certifications: Certified sustainable
• Serving Size: 2 softgels daily
• Number of Servings: 120 per bottle
• More to Know: Non-GMO, gluten- free, dairy-free ingredients, no artificial colors, flavors, or preservatives

Best for Hormone Balance: Femmenessence MacaHarmony

• Why We Love It: This is a clinically-evaluated, specific strain of maca that is claimed to decrease FSH and improve progesterone production. Vitti recommends this product to her clients for hormone balance, PMS, acne, fertility, and more. The brand offers two options: one for perimenopause and postmenopause, depending on whether you still have cycles or have completely stopped menstruating for more than 12 months.
• Key Ingredients: Gelatinized maca phenotypes
• Form: Capsule
• Certifications: Kosher certified
• Serving Size: 1 capsule daily
• Number of Servings: 120 per bottle
• More to Know: Vegan, gluten-free, dairy-free, non-GMO, organic ingredients

Best Multivitamin: Ritual Essential for Women Multivitamin

• Why We Love It: To maintain energy and mood, women’s health and emotional wellbeing expert Judith Forsyth says it’s important to take a good mix of vitamins, especially B6 and B12. “These are also often combined with botanicals, such as Siberian ginseng (for energy) and alfalfa to help with hot flashes,” she says. It also contains vitamin D, which goes beyond just strengthening bones (Big Milk never rests). Dr. Manigat explains that vitamin D can help with sleep, joint and muscle pain, and may even reduce bladder issues and urinary tract infections associated with genitourinary syndrome of menopause. “Its anti-inflammatory properties may also decrease your risk for cardiovascular disease and potentially help with depression and mood changes common during menopause.”
• Key Ingredients: Vitamin D3, vitamin B12, vitamin K2, iron, vitamin E, magnesium, folate, omega, boron
• Form: Capsule
• Certifications: USP verified, non-GMO project verified
• Serving Size: 2 capsules daily
• Number of Servings: 30 per bottle
• More to Know: Vegan, sugar-free, gluten-free, dairy-free, nut-free, soy-free, formulated without stevia, sugar alcohols, artificial colors, flavors, or sweeteners

Best Collagen: Hum Nutrition Collagen Love Skin Firming Supplement

• Why We Love It: As perimenopause hits, your skin and hair can be impacted due to a decrease in estrogen, which causes collagen levels to drop. Adding a collagen supplement like this one from Hum can can cater to hair, skin, and nails, delivering collagen, biotin, and zinc to help strengthen and support them both. The market is packed with powdered collagen supplements, but many find them chalky, unpleasant-tasting, or difficult to add to their routines. This capsule format offers a convenient and hassle-free alternative.
• Key Ingredients: Collagen, hyaluronic acid, vitamin C
• Form: Capsule
• Certifications: Clean label project certified, reinvented ocean plastic
• Serving Size: 3 capsules daily
• Number of Servings: 90 per bottle
• More to Know: Gluten-free, non-GMO

Best for Gut Microbiome: Codeage Polyphenols Supplement

• Why We Love It: While Dr. Federica Amati, nutritionist and chief nutrition scientist for Indi Supplements, wants us to “Try to add in foods that can provide diversity and a polyphenol boost at every meal,” if boosting your polyphenol count naturally (berries, mixed herbs, nuts and seeds, olive oil) is too hard, store-bought is just fine. These capsules contain a high-quality blend of 15 different berries, fruits, and botanical extracts to keep the doctor away and significantly improve the symptoms of menopause. If pills aren’t your thing, you can also break open the capsules and add them to water, smoothies, yogurt, etc.
• Key Ingredients: Quercetin, polyphenols broad spectrum, berries, fruits, botanical extracts
• Certifications: N/A
• Form: Capsules
• Serving Size: 4 capsules daily
• Number of Servings: 30 per bottle
• More to Know: Vegan, non-GMO, contains no soy, gluten, milk, egg, wheat, shellfish, color additives, binders or preservatives

Best for Sleep: Life Extension Neuro-mag Magnesium

• Why We Love It: Magnesium is a great supplement to try if you’re struggling to get quality shut-eye. It helps relax muscles and promotes deeper, more restorative sleep, while also balancing blood sugar levels. This is Dr. Manigat’s favorite magnesium supplement as it can help with both sleep and anxiety. “Specifically with menopause, it can be helpful with sleep, working to aid your body's melatonin production. Disrupted sleep or lack of sleep can lead to increases in cortisol, which can be a reason for gaining weight around the midsection and having difficulty losing it,” says Dr. Manigat.
• Key Ingredients: Magnesium L-Threonate
• Form: Capsule
• Certifications: N/A
• Serving Size: 3 capsules
• Number of Servings: 30 per bottle
• More to Know: Non-GMO, gluten-free

According to Dr. Manigat, there are a range of of menopause symptoms, and no one supplement can address them all. One way to approach supplements is to identify your goals. Are you looking for daily relief from hot flashes? Are you dealing with moodiness? Low energy? Focus your selection on your primary symptom set and start with that. From there, make sure you’re not purchasing anything “unclean,” i.e., containing any strange fillers or colors. Dose also matters: Vitti recommends checking the dosing suggestions and looking at the studies containing that ingredient to see if there is enough in the blend to give the promised results. Also, remember that menopause symptoms can vary between women and even over time in the same woman.

There are several menopause-specific supplements on the market claiming to treat some or all of the symptoms of menopause, but there is no one-size-fits-all supplement, says Manigat. “There are, however, a few individual supplements that I recommend menopausal women take to improve their overall health and support the treatment plan we create together.” These involve individual supplements built around plants, herbs, and adaptogens. Vitti says that encouragingly, as there is plenty of clinical evidence and published research to show that plant components help hormones—the key is to take them consistently over several months to ensure best results.

A healthy lifestyle to complement a menopause treatment plan is also key. “Eating a balanced diet, taking care of yourself, staying hydrated, and moving your body regularly,” Manigat says are just as important in managing your symptoms. After all, menopause supplements on the market may give you short-term gains, but in the end, healthy lifestyle changes are the way to long-lasting wellness.

As always, if you are considering a supplement, please consult with your doctor or healthcare provider first. Many supplements are not regulated, and their effectiveness may not be supported by rigorous scientific studies to ensure they are safe to take or that they actually do what they claim on the bottle or the website.

Gut health is important and helps with myriad key systems within the body. “Research has discovered a special subset of microbes in the gut microbiome, called the estrobolome, which play a crucial role in detoxifying and eliminating hormones,” says author and nutritional therapist Eve Kalinik. “Estrogen, as well as other hormones and toxins, are excreted through bile from the liver into our gut, where it is eventually eliminated from the body via our feces. This is why constipation can result in an estrogen dominance that is often common during perimenopause and postmenopause.” If the gut microbiome is out of balance, it can result in hormones—and notably estrogen—being reabsorbed, which can then heighten menopausal symptoms.

The gut is also responsible for making and managing neurotransmitters, such as serotonin (responsible for happiness), dopamine, and melatonin, all of which have an influence on mood and sleep, so it’s important to keep the gut happy for a healthy body and mind.

Red wine, coffee, strawberries, nuts and seeds, oats, wheat, licorice root tea, and olive oil are all phytoestrogens, otherwise known as plant-based compounds, which have properties akin to those of estrogen itself. There is some evidence to suggest that they can help prevent osteoporosis and reduce hot flashes.

Eating enough protein is paramount, it helps to stabilize blood sugar levels, makes us feel fuller, and play a critical role in production of neurotransmitters. Kalinik advises aiming for 1g per 1kg of your weight as a daily target (or the size of your palm). “Eat a wide variety of foods,” she says, advising everything from free-range poultry and oily fish, to eggs, yogurt, and cheese. “Plant-based sources could include tofu or tempeh, as well as pulses and legumes.”

Crucial for hormone production, Kalinik advises eating a portion of dietary fat at every meal. “Sources of healthy fats include oily fish, grass-fed meat, eggs, olive oil, nuts, seeds, avocado, organic butter, ghee or coconut oil,” she says.

You might have guessed it: caffeine and alcohol. “Watch your intake of these as both can worsen peri and post-menopausal symptoms and increase cortisol, which can lead to further hormonal imbalances and disrupt sleep,” says Kalinik.

• Corinne Menn, MD, is a board-certified OBGYN and menopause specialist with a private practice in Chappaqua, New York.
• Brandye Manigat, MD, is a board-certified obstetrics and gynecology physician, and women's sex and libido coach based in Pasadena, California.
• Alisa Vitti is a functional nutrition and women's hormone expert, founder of hormonal healthcare company FLO Living, and 2x bestselling author of WomanCode and the seminal book about her trademarked Cycle Syncing Method, In the FLO.
• Eve Kalinik is an author and nutritional therapist based in London, England.
• Judith Forsyth is a women’s health and emotional wellbeing expert.
• Federica Amati, PhD MPH RNutr, is a nutritionist and chief nutrition scientist for Indi Supplements.