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Best Menopause Supplements: All-Natural Solutions

September 07, 2023

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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-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. Mixhers Menopause (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 cohosh

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.

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.

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 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.

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.

When to Take: You can take Mixhers Menopause 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.

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 capsules

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.

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 bottle

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.

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 shrub

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.

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 e

Benefits: 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 pill

Benefits: 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

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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