Compare menopause supplements by ingredient, purpose and evidence, and find practical guidance on choosing support for hot flushes, bones, skin and everyday wellbeing.
🕒 11 min read
How to choose the best menopause supplements for you
While the symptoms of menopause vary from person to person, it can be a difficult time as your body goes through significant changes. The best menopause supplement for you depends on what you want to support, your diet and any medicines you take. Some products offer a combination of nutrients; others focus on one botanical or a specific nutritional goal.
Use this guide to compare options, then explore our menopause supplements range for formulations and label details. There is no single product that is best for every symptom or every woman.
Menopause and perimenopause symptoms
Symptoms can begin during perimenopause, before periods stop. Common changes include:
- Hot flushes and night sweats.
- Changes in mood, anxiety and difficulty sleeping.
- Headaches, tiredness and problems with concentration.
- Joint and muscle aches.
- Dry or itchy skin, hair changes and vaginal dryness.
Symptoms vary in severity and can affect everyday life.1 HRT is one way to get support. Talk to your doctor about the pros and cons and whether it is a good fit for you. Other treatments are available if HRT is unsuitable or you prefer not to take it.2 Regular exercise and a balanced diet can also support wellbeing.10
Menopause supplements compared
Distinguish nutritional support from symptom treatment. NICE identifies some evidence for black cohosh and isoflavones in hot flushes, while emphasising differences between preparations and possible medicine interactions.3 The comparison below helps you choose what to investigate further.
| Type | Why consider it? | What to compare |
|---|---|---|
| Menopause multinutrient formula | A convenient combination of nutrients and botanicals | Compare nutrient levels and avoid doubling up with another multivitamin |
| Black cohosh | Traditional herbal medicine for hot flushes and night sweats | Choose a THR product and follow its leaflet |
| Soy isoflavones | Plant compounds studied for hot flushes | Extracts differ; response varies |
| Flaxseed oil | A plant source of omega-3 ALA | Flaxseed oil and lignan-rich flax extracts are different ingredients |
| Sage | A botanical studied for sweating and hot flushes | Early findings depend on the preparation tested |
| Evening primrose and starflower oils | Sources of the omega-6 fatty acid GLA | Compare GLA content, not just total oil weight |
| Sea buckthorn oil | An omega-7 option; some formulas add vitamin A | Separate research on the oil from vitamin A's skin and mucous-membrane benefits |
| Milk thistle combinations | Some include nutrients for liver, digestive and energy functions | Check which benefits come from the added nutrients |
| Royal jelly | An ingredient investigated in menopause research | Study findings are not a guarantee for every formulation |
| Magnesium, calcium and vitamin D | Nutritional support for bones; magnesium also supports muscles | Choose according to diet and existing supplements |
| St John's wort | Traditional herbal medicine for slightly low mood and mild anxiety | Important medicine interactions, including HRT |
| Skin, hair and nail formulas | Targeted nutritional support | Look for relevant nutrients such as vitamin C, biotin, zinc and selenium |
A combination formula for your routine
MenoSerene combines vitamins and minerals with soy, flax and sage extracts. Its vitamin B6 supports regulation of hormonal activity, while calcium, magnesium and vitamin D support normal bones. These nutrient functions offer a clear reason to consider the formula alongside your diet.5
MenoSerene
Vitamins, minerals and botanical extracts
- Vitamin B6 for regulation of hormonal activity
- Calcium, magnesium and vitamin D for normal bones
- With soy isoflavones, flax lignans and sage
The best supplements for menopause: an ingredient guide
There is a wide range of supplements on the market, including those for all-round nutritional support and those focused on individual ingredients. Keep the purpose of each option in mind as you compare.
1. Black cohosh
Black cohosh (Cimicifuga racemosa) is a wildflower native to North America. Its roots and underground stem, or rhizome, are used in traditional herbal medicine. Healthspan Black Cohosh Menopause Relief is registered for relief of hot flushes, night sweats and temporary mood changes such as nervous irritability and restlessness, based on traditional use only.
Read the patient information leaflet before use. Do not take it if you have ever had liver or kidney problems or treatment for a hormone-dependent tumour. Oestrogen medicines require a doctor to confirm suitability. The leaflet contains the full exclusions and review periods.
Black Cohosh Menopause Relief
Registered traditional herbal medicine
- For menopausal hot flushes, night sweats and temporary mood changes
- 6.5mg black cohosh extract per tablet
- Based on traditional use only. Always read the leaflet
2. Soy isoflavones
Soy isoflavones are natural compounds in soya beans and are often described as phytoestrogens, or plant oestrogens. They are not the same as prescribed oestrogen. NICE notes that some preparations may help hot flushes, but their effects and suitability vary.3
When comparing labels, look at the isoflavone amount as well as the total soy extract. Healthspan's formula supplies 40mg isoflavones from 100mg soy extract per tablet, plus vitamin B6. Avoid soy-containing products if you have a soy allergy.
Soy Isoflavones
Soy extract with vitamin B6
- 100mg soy extract providing 40mg isoflavones per tablet
- Vitamin B6 supports regulation of hormonal activity
- Vegan tablets
3. Flaxseed
Flaxseed is a source of lignans and the plant omega-3 fatty acid alpha-linolenic acid (ALA). Whole or ground seeds, lignan-rich extracts and flaxseed oil are different products. In particular, an oil capsule should not be assumed to provide the lignan content of an extract.6
Flaxseed Oil 1000mg offers a convenient plant source of ALA: each capsule provides 620mg. It is an option for adding this fatty acid to your nutritional routine, rather than a proven way to balance menopausal hormones.
Flaxseed Oil 1000mg
A plant source of omega-3 ALA
- 1000mg flaxseed oil per capsule
- Provides 620mg alpha-linolenic acid (ALA)
- Suitable for vegans
4. Sage leaf
Sage (Salvia officinalis) has a long history of use for sweating and hot flushes. An eight-week study involving 69 women reported fewer and less intense hot flushes, but it was an open study without a placebo group. The findings are encouraging early evidence, rather than a reliable prediction of results from every sage product.7
Compare extract strength and daily serving. Healthspan Sage 2000mg provides 400mg extract equivalent to 2000mg whole leaf per tablet.
Sage 2000mg
A botanical sage leaf extract
- 400mg extract equivalent to 2000mg whole sage leaf
- One tablet daily
- A single-ingredient botanical option
5. Evening primrose oil
Evening primrose oil (EPO) is a source of the omega-6 fatty acid gamma-linolenic acid (GLA). It is a familiar choice in women's supplement routines. For comparison, look at the GLA amount and any added nutrients.
Healthspan Evening Primrose Oil 1000mg supplies 100mg GLA per capsule and includes vitamin E, which helps protect cells from oxidative stress.5 This antioxidant benefit comes from vitamin E; it does not establish that EPO restores hormone balance.
Evening Primrose Oil 1000mg
Evening primrose oil with vitamin E
- 1000mg evening primrose oil per capsule
- Provides 100mg GLA
- Added vitamin E for protection of cells from oxidative stress
6. Starflower oil
Starflower oil, also known as borage oil, is pressed from the seeds of the starflower plant. Like evening primrose oil, it supplies GLA. Healthspan's 1000mg capsule provides 207mg GLA, so it offers a different fatty-acid profile to compare.
Choose according to the formulation you want, rather than treating a higher GLA number as proof of better menopause symptom relief. These oils are nutritional options, not established menopause weight-loss treatments.
Starflower Oil 1000mg
A concentrated source of GLA
- 1000mg starflower oil per capsule
- Provides 207mg GLA and 131mg omega-9 fatty acids
- Suitable for vegans
7. Sea buckthorn oil
Sea buckthorn oil contains omega-7 and omega-9 fatty acids. A trial in 98 postmenopausal women investigated vaginal health and found improvement in the integrity of the vaginal lining compared with placebo. This finding should not be read as proof that all dryness symptoms will improve.8
Healthspan's formula adds vitamin A for maintenance of normal skin and mucous membranes.5 If vaginal dryness is troubling you, discuss moisturisers, lubricants and other treatment options with a healthcare professional.2
Omega 7 Sea Buckthorn Oil
Sea buckthorn oil with vitamin A
- 190mg omega-7 and 35mg omega-9 per capsule
- Vitamin A for normal skin and mucous membranes
- Suitable for vegans
8. Milk thistle
Milk thistle is a member of the sunflower family and is often included in liver-support formulas. Healthspan Milk Thistle Liver Support combines its seed extract with choline, calcium and B vitamins. Choline supports normal liver function, calcium supports digestive enzyme function, and relevant B vitamins help reduce tiredness and fatigue.5
Those are benefits of the added nutrients, rather than evidence that milk thistle itself treats hot flushes, depression or menopausal hormone changes.
Milk Thistle Liver Support
Milk thistle extract with choline and nutrients
- 50mg extract equivalent to 1200mg milk thistle seeds
- Added choline for normal liver function
- With calcium and B vitamins
9. Royal jelly
Produced by worker bees as nutrition for the queen, royal jelly contains proteins, fatty acids and other compounds. A 2026 systematic review found promising improvements in postmenopausal symptoms, with the pooled symptom result based on two studies involving 312 participants. This is an area of developing research, and results cannot automatically be applied to every product.9
10. Magnesium
Magnesium contributes to normal muscle and nervous system function, helps reduce tiredness and fatigue, and supports normal bones.5 These functions make it relevant when reviewing your diet during and after menopause.
Bone health also involves calcium, vitamin D and suitable exercise. A magnesium supplement should not be described as preventing osteoporosis or fractures on its own.4 Compare the magnesium amount with your diet and any combination formula you already use.
Magnesium 375mg
Magnesium with additional nutrients
- 375mg magnesium per tablet
- Supports normal muscle and nervous system function
- Helps maintain normal bones and reduce tiredness
11. St John's wort
St John's wort (Hypericum perforatum) is a traditional herbal medicine. Healthspan St John's Wort Mood Relief is registered for symptoms of slightly low mood and mild anxiety, based on traditional use only. It is not a treatment to self-select for depression.
It has important medicine interactions. Do not take this product with HRT, hormonal contraception or antidepressants. Read the full patient information leaflet and have your pharmacist check all your medicines before use. Seek help for persistent or worsening low mood.
St John's Wort Mood Relief
Registered traditional herbal medicine
- For slightly low mood and mild anxiety
- Based on traditional use only. Always read the leaflet
- Check medicine interactions before use
Menopause supplements for skin, nails and hair
If you are struggling with dry skin, hair changes or brittle nails, consider both skincare and nutrition. Our menopause skincare range offers options for your external routine, while nutritional formulas supply selected vitamins and minerals.
Vitamin C supports collagen formation for normal skin. Biotin supports normal hair, while zinc and selenium support normal hair and nails.5 Compare the nutrients in a specialist formula with those already in your multivitamin.
Replenish Day-Night Skin Nutrition Supplement
A day-night nutritional routine
- With soy extract and hyaluronic acid
- Vitamin C for normal collagen formation in skin
- Includes vitamin E and selected oils
Replenish Hair & Nail 50 Plus
Targeted nutrition for mature hair and nails
- With biotin, zinc and selenium
- Includes soy isoflavones and coenzyme Q10
- Formulated for peri and postmenopausal women
Choosing menopause vitamins and supplements
Start with the change that bothers you most and decide what you want a product to provide. A combination formula may simplify your routine, while a targeted supplement lets you focus on a particular ingredient. Check daily amounts, allergens, dietary suitability and overlapping nutrients.
Explore the menopause supplements category to compare the options. If symptoms are affecting your daily life, speak to your GP about treatment as well as nutritional support. Before taking a herbal product, check its suitability with your doctor or pharmacist, particularly if you use medicines or have a hormone-sensitive condition.3
Menopause supplements FAQs
What are the best menopause supplements?
The best choice depends on your goal. A multinutrient formula offers convenience; targeted products focus on a particular ingredient or nutritional need. For hot flushes, compare the evidence and the exact preparation. For bones, skin or fatigue, look for nutrients with established functions. The table above is a useful starting point.
Which supplements may help with hot flushes?
Black cohosh and soy isoflavones are among the options NICE discusses as having some evidence for hot flushes, although results vary between preparations. A THR black cohosh product has specific traditional-use directions. Sage has also been studied, with smaller trials providing early evidence.3
What is the difference between a menopause supplement and HRT?
HRT supplies hormones and is a treatment for menopausal symptoms. Food supplements provide nutrients or other ingredients, while registered herbal medicines have their own traditional-use indications. Your GP can help you choose between treatment options and nutritional support according to your symptoms.2
What are the best vitamins for post-menopausal women?
Bone health is a useful place to start: review calcium in your diet and vitamin D guidance, alongside exercise. A broader formula may suit someone who wants several nutrients in one routine. Check its amounts against supplements you already take, rather than assuming you need every product.4
Can I take menopause supplements with HRT?
Some nutrient supplements may fit alongside HRT, but herbal ingredients need a medicine check. Show your pharmacist the complete label. Healthspan St John's Wort Mood Relief must not be taken with HRT; Black Cohosh Menopause Relief should not be taken with oestrogen medicines unless a doctor says it is safe. Read the respective product leaflets.
How long do menopause supplements take to work?
There is no single timetable: products and goals differ. Keep a short record of the symptom you want to address and follow the label or leaflet's review period. For Healthspan Black Cohosh Menopause Relief, seek advice if symptoms worsen or do not improve after 12 weeks; do not use it beyond six months without medical advice.
Should I choose one formula or several separate supplements?
Start by comparing the ingredient lists. One combination formula may be easier to manage; a targeted product lets you choose a specific ingredient. Check total daily amounts of vitamin B6, vitamin D, magnesium and other nutrients before combining products. A pharmacist can help spot duplication.
What does 'plant oestrogen' mean?
Phytoestrogens are plant compounds with some structural similarities to oestrogen; soy isoflavones are an example. They are different from prescribed oestrogen. Vitamin B6's role in regulating hormonal activity is a separate nutrient benefit, rather than proof that a supplement restores oestrogen levels.35
Which menopause supplements are best for weight loss?
The ingredients in this guide should not be chosen on a promise of menopause weight loss. For weight management, consider food choices, activity, sleep and muscle-strengthening exercise. Choose a supplement for a specific nutritional reason, and seek tailored support if weight changes are concerning.10
What should I check before buying a menopause supplement?
Check its ingredients, daily serving, dietary suitability and the benefit you want it to provide. For herbal medicines, look for a THR registration and read the leaflet. If you take medicines or have a history of breast cancer or another hormone-sensitive condition, check suitability with a healthcare professional.3
