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
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Information about benefits, dosage, and when to take each supplement below.
Black Cohosh
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. |
Benefits: 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.
Soy Isoflavones 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 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 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 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 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.
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Best Supplements for Menopause Brain Fog
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Information about benefits, dosage, and when to take each supplement below.
Ginkgo Biloba
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Benefits: 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.
Omega-3 Fatty Acids |
Benefits: 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.
Bacopa Monnieri
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. |
Benefits: 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.
Vitamin E
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)
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. |
Benefits: ALC is an amino acid that plays a role in brain function and energy production. It may help improve memory and cognitive performance.Best Menopause Supplements for Weight Loss
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Information about benefits, dosage, and when to take each supplement below.
Green Tea Extract
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. |
Benefits:
Caffeine
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. |
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). If you want a natural caffeine source, you can check out
Garcinia Cambogia
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. |
Benefits:
Probiotics
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Benefits:
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. |
Best Supplements for Menopause Joint Pain
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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
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Turmeric (Curcumin)
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. |
Benefits: 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.
Ginger
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Benefits:
Glucosamine and Chondroitin
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. |
Benefits:
Collagen
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Benefits:
Boswellia Serrata
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Benefits:Best Vitamins for Menopause
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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
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
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. |
Benefits: 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.
Magnesium
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. |
Benefits: 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.
Vitamin K2 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
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. |
Benefits: 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.
Vitamin D 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 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.
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