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Menopause

Best Menopause Supplements: All-Natural Solutions

September 07, 2023

1. Best Menopause Supplements for Hot Flashes
2. Best Supplements for Menopause Brain Fog
3. Best Menopause Supplements for Weight Loss
4. The Bottom Line

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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-enjoyable 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.

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

Black Cohosh
Soy Isoflavones
Vitamin E
Flaxseed
Evening Primrose Oil
Mixhers Menopause (a powder drink supplement that includes a combination of vitamins B6 and 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 cohosh

Benefits: Widely studied for its potential to alleviate hot flashes and night sweats, black cohosh 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: Often taken with meals, but not required.

Soy Isoflavones

Benefits: These plant compounds, known as phytoestrogens, 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: Can be taken with meals.

Vitamin E

Benefits: Antioxidant that may help reduce the frequency and severity of hot flashes. 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: Take with meals to enhance absorption, but not necessary to consume with food.

Flaxseed

Benefits: Rich source of lignans, plant compounds that have been associated with a reduction in hot flashes. 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: Add daily 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 ranges from 500-1,500 mg daily, divided into two doses.

When to Take: Often taken with meals.

Mixhers Menopause

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

Benefits: Mixhers Menopause is a plant-based, all-natural powder supplement that comes in a two delicious flavors: Peach Raspberry and Watermelon Lime. Liquid delivery offers maximum absorption.

Dosage: 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.

When to Take: Take Mixhers Menopause at any time of day with or without food; whatever is best for your routine.

Best Supplements for Menopause Brain Fog

Ginkgo Biloba
Omega-3 Fatty Acids
Bacopa Monnieri
Vitamin E
Acetyl-L-Carnitine (ALC)

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

Ginkgo Biloba

Ginkgo Leaves and a Strainer with pill capsules

Benefits: Herbal supplement known for its potential to enhance cognitive function. May help improve memory, concentration, and mental clarity, making it a valuable supplement for managing menopause brain fog.

Dosage: Common dose is 120-240 mg per day, divided into two or three doses.

When to Take: Best taken with meals for optimal absorption.

Omega-3 Fatty Acids

fish oil capsules spilling out of bottle

Benefits: Found in fish oil supplements, they 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: Can be taken with meals to enhance absorption and reduce the risk of digestive discomfort.

Bacopa Monnieri

flower and shrub

Benefits: 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 is 300-450 mg per day, divided into two or three doses.

When to Take: Often taken with a meal.

Vitamin E

vitamin e

Benefits: 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 is typically 400-800 IU.

When to Take: Can be taken with meals to enhance absorption.

Acetyl-L-Carnitine (ALC)

person taking pill

Benefits: Amino acid that plays a role in brain function and energy production. It may help improve memory and cognitive performance.

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

When to Take: Can be taken with meals for optimal absorption.

Best Menopause Supplements for Weight Loss

Green Tea Extract
Caffeine
Garcinia Cambogia
Probiotics
Apple Cider Vinegar

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

Green Tea Extract

green tea

Benefits: Rich in catechins, which have been linked to increased metabolism and fat oxidation. It may help boost calorie burning and support weight loss efforts.

For a delicious source of green tea extract, check out Mixhers Energy a plant-based, organic energy support that supports energy, promotes brain health, calms the mind, and aids metabolism.

Dosage: A common dose is 500 to 1,000 mg per day, typically divided into two doses.

When to Take: Best taken 30 minutes before meals to maximize fat-burning potential.

Caffeine

Benefits: 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).

Dosage: A dose of caffeine typically depends on your tolerance. However, Mixhers Energy includes 35 mg of caffeine and it's all-natural ingredients are great for people with all different tolerances.

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

Garcinia Cambogia

purple and green fruit in the Garcinia family

Benefits: Contains hydroxycitric acid (HCA), which has been studied for its potential to suppress appetite and inhibit fat production.

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

When to Take: 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.

Herdigest 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: Often taken with or without meals, depending on the product instructions. Herdigest can be taken any time of day with or without food.

Apple Cider Vinegar

Benefits: Associated with appetite suppression and improved blood sugar control, both of which can aid in weight management.

Dosage: A typical dose is 1,500 to 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

The Bottom Line

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.

Navigating the menopausal journey can be challenging, but the right vitamins and supplements can provide valuable support for managing symptoms and maintaining overall health.

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 create a personalized plan that addresses your specific needs and ensures a smooth and healthy transition through menopause.

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

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.