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Best Menopause Supplements: All-Natural Solutions

Best Menopause Supplements: All-Natural Solutions

Menopause is a natural phase in a woman's life that marks the end of her reproductive years. While it is a milestone worth celebrating, it comes with a range of less-than-fun symptoms, including hot flashes, brain fog, weight gain, joint pain, and more. Research shows the massive impact menopause has on women's health.

Thankfully, there are natural plant-based supplements and vitamins that can offer much-needed relief during this transitional period.

We will explore the best supplements for menopause and break down the suggestions by symptom.

In this article you will find the best overall vitamins for menopause as well as the best menopause supplements for specific symptoms including. . .

  • Hot flashes
  • Brain fog
  • Weight gain
  • Joint pain

Best Menopause Supplements for Hot Flashes

  1. Black Cohosh
  2. Soy Isoflavones
  3. Vitamin E
  4. Flaxseed
  5. Evening Primrose Oil
  6. Herthrive (a powder drink supplement that includes a combination of B6, B12, Biotin, Maca Root Extract, Kwao Kura Root Extract, Black Cohosh Extract)

Information about benefits, dosage, and when to take each supplement below. 

Black Cohosh

black cohoshBenefits: Black cohosh is a herbal supplement that has been widely studied for its potential to alleviate hot flashes and night sweats. It is thought to work by influencing the body's temperature regulation.

Dosage: A common dose of black cohosh is 20-40 mg of standardized extract daily, typically divided into two doses.

When to Take: Black cohosh is often taken with meals, but it isn't necessary.

Soy Isoflavones

soy

Benefits: Soy isoflavones, which include genistein and daidzein, are plant compounds known as phytoestrogens. They can mimic the effects of estrogen in the body and help reduce the frequency and severity of hot flashes.

Dosage: A typical dose of soy isoflavones ranges from 40-80 mg daily.

When to Take: Soy isoflavone supplements can be taken with meals.

Vitamin E

vitamin e tablets

Benefits: Vitamin E is an antioxidant that may help reduce the frequency and severity of hot flashes. It has been studied for its potential to improve overall quality of life during menopause.

Dosage: The recommended daily dose of vitamin E for hot flash relief is typically 400-800 IU.

When to Take: Vitamin E can be taken with meals to enhance absorption, but it is not necessary to consume with food. 

Flaxseed

flaxseed in a jar

Benefits: Flaxseed is a rich source of lignans, plant compounds that have been associated with a reduction in hot flashes. They may help stabilize hormone levels during menopause.

Dosage: A common dose of flaxseed is 40-50 grams daily, typically ground or milled for better absorption.

When to Take: Flaxseed can be incorporated into your daily diet by adding it to yogurt, smoothies, or cereal.

Evening Primrose Oil

flower, pill capsules, and essential oil bottle

Benefits: Evening primrose oil contains gamma-linolenic acid (GLA), an essential fatty acid that may help reduce the severity and frequency of hot flashes.

Dosage: A typical dose of evening primrose oil ranges from 500-1,500 mg daily, divided into two doses.

When to Take: Evening primrose oil supplements are often taken with meals.

Herthrive

herthrive powder drink spilling out of container, glass of red liquid with raspberries and peaches

Benefits: Herthrive is a plant-based, all-natural powder supplement you can take daily for menopause support. The supplement comes in a couple of different flavors, including peach raspberry and watermelon lime. Powder-based supplements are typically more effective because they are absorbed better and more quickly in your body.


When to Take: You can take Herthrive at any time of the day, and you don't need to worry about taking it with or without food; it's whatever is best for your routine. 

Dosage: 
It's fine to take extra, but Mixhers recommends one stick per day, which includes 12mg of Vitamin B6, 200mcg of Vitamin B12, 25mcg of Biotin, and 420 mg of Maca Root Extract, Kwao Kura Root Extract, and Black Cohosh Extract.

Best Supplements for Menopause Brain Fog

  1. Ginkgo Biloba

  2. Omega-3 Fatty Acids

  3. Bacopa Monnieri

  4. Vitamin E

  5. Acetyl-L-Carnitine (ALC)

    Information about benefits, dosage, and when to take each supplement below. 

    Ginkgo Biloba

    Ginkgo Leaves and a Strainer with pill capsulesBenefits: Ginkgo biloba is an herbal supplement known for its potential to enhance cognitive function. It may help improve memory, concentration, and mental clarity, making it a valuable supplement for managing menopause brain fog.

    Dosage:
     A common dose of ginkgo biloba extract is 120-240 mg per day, divided into two or three doses.

    When to Take:
    Ginkgo biloba supplements are best taken with meals for optimal absorption.

    Omega-3 Fatty Acids

    fish oil capsules spilling out of bottleBenefits: Omega-3 fatty acids, found in fish oil supplements, have been linked to improved cognitive function. They can help reduce inflammation in the brain and support overall brain health.

    Dosage: A daily dose of 1,000-2,000 mg of omega-3 fatty acids (EPA and DHA combined) is typically recommended.

    When to Take: Omega-3 supplements can be taken with meals to enhance absorption and reduce the risk of digestive discomfort.

    Bacopa Monnieri

    flower and shrubBenefits: Bacopa monnieri is an herbal supplement known for its potential to enhance memory and cognitive function. It may help reduce forgetfulness and improve mental clarity.

    Dosage: A typical dose of Bacopa monnieri extract is 300-450 mg per day, divided into two or three doses.

    When to Take: Bacopa monnieri supplements are often taken with a meal.

    Vitamin E

    vitamin eBenefits: Vitamin E is a powerful antioxidant that may help protect brain cells from oxidative damage. It has the potential to improve cognitive function and memory.

    Dosage: The recommended daily dose of vitamin E for cognitive support is typically 400-800 IU.

    When to Take: Vitamin E can be taken with meals to enhance absorption.

    Acetyl-L-Carnitine (ALC)

    person taking pillBenefits: ALC is an amino acid that plays a role in brain function and energy production. It may help improve memory and cognitive performance.

    Dosage: A typical dose of ALC for cognitive support ranges from 500-2,000 mg per day, divided into two or three doses.

    When to Take: ALC supplements can be taken with meals for optimal absorption.

    Best Menopause Supplements for Weight Loss

    1. Green Tea Extract
    2. Caffeine
    3. Garcinia Cambogia
    4. Probiotics
    5. Apple Cider Vinegar

      Information about benefits, dosage, and when to take each supplement below. 

      Green Tea Extract

      green teaBenefits: Green tea extract is rich in catechins, which have been linked to increased metabolism and fat oxidation. It may help boost calorie burning and support weight loss efforts.

      Dosage: A common dose of green tea extract is 500-1,000 mg per day, typically divided into two doses.

      When to Take: Green tea extract is best taken 30 minutes before meals to maximize its fat-burning potential.

      Caffeine

      herboostBenefits: Caffeine is a natural stimulant that can temporarily boost metabolism and enhance energy levels. It may aid in weight loss by promoting thermogenesis (the production of heat in the body). If you want a natural caffeine source, you can check out Herboost, a plant-based, organic energy support that supports energy, promotes brain health, calms the mind, and aids metabolism.

      Dosage: A dose of caffeine typically depends on your tolerance. However, Herboost includes 125mg of caffeine and it's all-natural ingredients are great for people with all different tolerances. 

      When to Take: Caffeine is best consumed in the morning or early afternoon to avoid interfering with sleep.

      Garcinia Cambogia

      purple and green fruit in the Garcinia familyBenefits: Garcinia cambogia contains hydroxycitric acid (HCA), which has been studied for its potential to suppress appetite and inhibit fat production.

      Dosage: A typical dose of garcinia cambogia ranges from 500-2,000 mg per day, divided into two or three doses.

      When to Take: Garcinia cambogia supplements are typically taken 30-60 minutes before meals.

      Probiotics

      herdigest supplement stick with cherries and limes. The flavor is cherry limeade.Benefits: Probiotics promote a healthy gut microbiome, which can influence weight regulation and metabolism. They may help reduce inflammation and support weight loss. Mixhers has a gut health supplement, Herdigest, that has probiotic and superfoods if you prefer to take a supplement in a yummy drink form. It improves gut health, aids metabolism, supports digestion, and helps detox. 

      Dosage: Probiotic supplements should contain at least 10-20 billion CFUs (colony-forming units) per day.

      When to Take: Probiotics are often taken with or without meals, depending on the product instructions. If you opt for Herdigest, you can take it any time of the day with or without food. 

      Apple Cider Vinegar

      apple cider vinegar

      Benefits: Apple cider vinegar has been associated with appetite suppression and improved blood sugar control, both of which can aid in weight management.

      Dosage: A typical dose of apple cider vinegar supplements is 1,500-2,000 mg per day.

      When to Take: Apple cider vinegar supplements are typically taken before or with meals.

      Best Supplements for Menopause Joint Pain

      1. Omega-3 Fatty Acids
      2. Turmeric (Curcumin)
      3. Ginger
      4. Glucosamine and Chondroitin
      5. Collagen
      6. Boswellia Serrata

      Menopausal joint pain is a common but often overlooked symptom of this life stage. It is typically caused by hormonal changes, particularly the decrease in estrogen levels, which can lead to inflammation and affect joint health. As estrogen declines, women may experience joint stiffness, swelling, and discomfort, particularly in the knees, hips, and fingers.

      Information about benefits, dosage, and when to take each supplement below that may help with menopausal joint pain. 

      Omega-3 Fatty Acids

      bill bottle spilled out with pillsBenefits: Omega-3 fatty acids, found in fish oil supplements, have anti-inflammatory properties that can help reduce joint pain and inflammation associated with menopause. They also support overall joint health.

      Dosage: A daily dose of 1,000-2,000 mg of omega-3 fatty acids (EPA and DHA combined) is generally recommended.

      When to Take: Omega-3 supplements can be taken with meals to enhance absorption and reduce the risk of digestive discomfort.

      Turmeric (Curcumin)

      close up of tumeric powderBenefits: Turmeric contains curcumin, a natural anti-inflammatory compound. Curcumin has been shown to reduce joint pain and stiffness, making it a valuable supplement for menopausal women.

      Dosage: A typical dose of curcumin supplements ranges from 500-1,000 mg, taken 2-3 times daily.

      When to Take: Curcumin supplements can be taken with meals for better absorption.

      Ginger

      ginger on gray tableBenefits: Ginger is another natural anti-inflammatory agent that can help alleviate joint pain. It can be particularly useful for women experiencing menopausal joint discomfort.

      Dosage: Ginger supplements are available in various forms, including capsules and extracts. A typical dose is 500 mg 2-4 times a day.

      When to Take: Ginger supplements can be taken with meals or as directed on the product label.

      Glucosamine and Chondroitin

      pill bottle spilling outBenefits: Glucosamine and chondroitin are compounds that support joint health and may help reduce joint pain. They work by protecting and lubricating the joints.

      Dosage: A common dose is 1,500 mg of glucosamine and 1,200 mg of chondroitin per day, typically taken in two or three divided doses.

      When to Take: Glucosamine and chondroitin supplements are often taken with meals.

      Collagen

      green smoothieBenefits: Collagen is a protein that plays a crucial role in joint health. Supplementing with collagen may help reduce joint pain and improve joint function. You can purchase collagen in powder form and easily throw it in a green smoothie or mix it with water to take it easily every day. 

      Dosage: A typical dose ranges from 2.5 to 15 grams of collagen daily, depending on the product and form.

      When to Take: Collagen supplements can be taken with or without food, but it's important to follow the product-specific instructions.

      Boswellia Serrata

      plant similar to Boswellia SerrataBenefits: Boswellia serrata, also known as Indian frankincense, is a natural anti-inflammatory agent that can provide relief from joint pain. It works by reducing inflammation and improving joint mobility.

      Dosage: The typical dose of Boswellia serrata extract ranges from 300-500 mg, taken 2-3 times daily.

      When to Take: Boswellia supplements are usually taken with meals for better absorption.

      Best Vitamins for Menopause

      1. Vitamin E
      2. Calcium
      3. Magnesium
      4. Vitamin K2
      5. Vitamin C
      6. Vitamin D
      7. B-Complex Vitamins

      Alongside a wholesome diet and lifestyle, specific vitamins can play a pivotal role in managing menopause symptoms and supporting overall well-being during this time in your life. 

      Information about benefits, dosage, and when to take each vitamin below. 

      Vitamin E

      vitamin e capsulesBenefits: Vitamin E is celebrated for its antioxidant properties, which can help counter oxidative stress and inflammation, common companions of menopause. It has been shown to alleviate hot flashes and vaginal dryness in some women and this is why many women feel it's one of the best vitamins for menopause.

      Dosage: The recommended daily dose of vitamin E for menopausal women is typically 400-800 IU. Opt for the natural form of vitamin E (d-alpha-tocopherol) for superior absorption.

      When to Take: Vitamin E can be consumed with meals to enhance absorption, but you can take it at any time that suits your routine.

      Calcium

      glass of milk with strawBenefits: Menopause often brings an increased risk of osteoporosis. Calcium is vital for maintaining bone health and preventing bone loss. It also supports muscle function and blood clotting.

      Dosage: Menopausal women should aim for 1,000-1,200 mg of calcium daily, ideally from a combination of dietary sources and supplements.

      When to Take: Calcium supplements are best absorbed when taken with meals since the acidic environment in your stomach aids in absorption.

      Magnesium

      white pillsBenefits: Magnesium contributes to bone health, regulates blood sugar levels, and can help alleviate mood swings and anxiety, common symptoms during menopause. It also aids muscle relaxation, potentially reducing muscle cramps.

      Dosage: The recommended daily intake of magnesium for menopausal women is around 320 mg. You can obtain magnesium from both dietary sources and supplements.

      When to Take: Magnesium is best absorbed when taken with food. It can be taken throughout the day to help manage symptoms.

      Vitamin K2

      pills in a heart shape

      Benefits: Vitamin K2 collaborates with calcium to promote bone health, ensuring that calcium is deposited in bones rather than soft tissues. This can help reduce the risk of arterial calcification and improve cardiovascular health.

      Dosage: The recommended daily dose of vitamin K2 varies, but for general bone health, around 90-120 mcg is suitable.

      When to Take: It is advisable to take vitamin K2 with a meal for optimal absorption.

      Vitamin C

      Glass of orange juice with oranges surrounding glassBenefits: Vitamin C is an antioxidant that combats oxidative stress, supports the immune system, and aids in collagen production. This promotes skin health and may reduce the appearance of fine lines and wrinkles that can occur during menopause.

      Dosage: Menopausal women should aim for 75-90 mg of vitamin C daily. It is readily available in fruits and vegetables, making supplementation unnecessary with a balanced diet.

      When to Take: Vitamin C can be taken at any time of day, but consuming it with a meal can enhance absorption.

      Vitamin D

      woman in sunshine

      Benefits: Vitamin D is vital for calcium absorption and bone health. It also supports the immune system, mood regulation, and overall well-being. During menopause, maintaining healthy bones becomes especially important.

      Dosage: The recommended daily dose of vitamin D varies depending on factors like sun exposure and age. For many women, a daily intake of 800-1,000 IU is sufficient.

      When to Take: Vitamin D is fat-soluble, so it's best taken with a meal that contains some healthy fats to aid absorption.

      B-Complex Vitamins

      hand holding vitamins with yellow background

      Benefits: B-complex vitamins, including B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin), play a crucial role in energy metabolism and mood regulation. They can help alleviate symptoms like fatigue, mood swings, and brain fog often experienced during menopause, and they're some of the best vitamins for menopause.

      Dosage: The recommended daily intake varies for each B vitamin. For example, B6 is typically recommended at 1.5-2.0 mg for menopausal women.

      When to Take: B-complex vitamins can be taken with or without food, but some people may find they are easier on the stomach when taken with meals.

      Talk to Your Doctor

      Navigating the menopausal journey can be challenging, but the right vitamins and supplements can provide valuable support for managing symptoms and maintaining overall health. Alongside the best menopause supplements, remember to maintain a balanced diet rich in fruits, vegetables, and whole grains and engage in regular physical activity to optimize your overall health during this life stage. Supplements may ease some of your menopause symptoms, but staying active and having a healthy diet are going to have just as much of an impact as vitamin and supplement support. 

      Before initiating any new supplement regimen, it's essential to consult with a healthcare provider or a registered dietitian, especially if you have underlying medical conditions or are taking other medications. They can help tailor a plan that addresses your specific needs and ensures you are getting the right vitamins for a smooth and healthy transition through menopause.

      Conclusion

      In this article, we have explored the best supplements for menopause, categorizing them by specific symptoms such as hot flashes, brain fog, weight gain, and joint pain.

      While supplements can be beneficial, they should not replace a balanced diet and a healthy lifestyle. Regular exercise and a diet rich in fruits, vegetables, and whole grains are equally important for managing menopause effectively.

      Before starting any new supplement regimen, it is advisable to consult with a healthcare provider or a registered dietitian, especially if you have underlying medical conditions or are taking other medications. They can help create a personalized plan that addresses your specific needs and ensures a smooth and healthy transition through menopause. Overall, with the right support and help of the best supplements for menopause, women can navigate this time of their life with grace and improved quality of life.

      Embrace menopause as an opportunity for growth and empowerment, knowing that there are natural allies to support you along the way.

      Herthrive

      Menopause Support

      Quantity (Sticks)
      15 30
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      Watermelon Lime
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      Watermelon Lime
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      Peach Raspberry
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      Watermelon Lime & Peach Raspberry
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