Navigating menopause can feel overwhelming, and with so many menopause supplements on the market, it’s not always clear which ones actually help. A healthy, balanced diet is always the best place to start, but sometimes, your body needs extra support. That’s where supplements can come in - helping to ease symptoms like fatigue, brain fog, joint pain and sleep issues.
From essential vitamins and minerals, to targeted nutrients that support hormonal balance, this guide breaks down the best menopause supplements and how they can help. But remember, before adding anything new to your routine, it’s always a good idea to check in with your doctor to make sure it’s right for you.
Magnesium
Best for: sleep, mood, brain fog and hot flushes
Magnesium can help with many women’s health issues including PCOS, PMS and menopause, especially for those who have taken oral contraceptives which have been proven to affect magnesium levels (1).
This essential micronutrient contributes to many of the body’s processes including bone health, organ function and mood. But the most common reason people take magnesium is to help with poor sleep. This is because magnesium can help to regulate melatonin, which naturally decreases during perimenopause.
Magnesium can also help with anxiety and hot flushes which both impact sleep quality. Studies (1) have shown that women with depressive symptoms had lower magnesium levels compared to those without. Whilst others have also shown it can be beneficial for brain health (2).
You can take magnesium supplements before bed, or increase your intake of magnesium-rich foods such as nuts, bananas, seeds and spinach.
B vitamins
Best for: energy levels, mood, brain function and bone health
B vitamins play a key role in energy production, brain function, and overall well-being - areas that are often impacted during menopause. They help regulate mood, support cognitive function and maintain bone health, making them essential during this stage of life.
Vitamin B6 is particularly beneficial for anxiety, stress and depression (3). It helps produce serotonin, a neurotransmitter that regulates mood, which can fluctuate during menopause. It also supports melatonin production, which has a direct impact on sleep quality (4).
One of the most important vitamins to consider during menopause is B12, which is vital for red blood cell formation, bone health and nerve function. As we age, our bodies naturally lose some of the ability to absorb B12 and so we become at risk of deficiency, which can lead to anaemia (5). This can cause fatigue, memory issues, depression and cognitive decline, all of which can worsen during menopause.
Boost your B vitamin intake by adding foods like poultry, fish, eggs, dairy, whole grains and fortified cereals in your diet. Those following a plant-based diet may also need to consider supplementation for B12 which is mostly found in meat.
Collagen
Best for: Skin, joint health and bone strength
Collagen is the protein that keeps skin firm, joints cushioned, and bones strong—but production naturally declines with age, and menopause speeds up the process. This can lead to drier skin, weaker nails and joint discomfort.
Some studies suggest that collagen supplements can help improve skin elasticity, boost hydration and support bone density (6). However it’s important to note that the evidence is limited. You can also find collagen in bone broth, lean meats, fish, eggs and plant-based proteins.
Calcium
Best for: Bone health and muscle function
Menopause puts bone health in the spotlight. Oestrogen plays a key role in maintaining bone density, and as levels drop, the risk of osteoporosis increases. Calcium is essential for keeping bones strong and preventing fractures, while also supporting muscle function and nerve signalling.
Ideally it is best to get calcium through the diet and a good way of working out if you get enough is using an online calcium calculator. If you’re not getting enough through your diet, a supplement may help. Some studies have shown calcium supplements have significantly slowed bone loss for post-menopausal women (7), but there is some concern they can increase the risk of heart attack and renal stones in some people so it is always a balance. Dairy products, leafy greens, almonds and fortified plant-based milks are also great sources of calcium to include in your diet.
Creatine
Best for: Muscle strength, energy and brain function
Creatine is often associated with sports nutrition, but it’s also beneficial during menopause. It helps maintain muscle mass, which naturally declines with age, and supports energy production and cognitive function.
Research suggests creatine supplementation may improve muscle strength and reduce fatigue (8), making it useful for women navigating menopause. Naturally found in meat and fish, creatine can also be taken as a supplement, particularly for those following a plant-based diet.
Vitamin D
Best for: Bone health, mood and vaginal health
Most people in the UK don’t get enough vitamin D, otherwise known as the “sunshine vitamin”. And for menopausal women, it’s even more important.
Vitamin D helps the body absorb calcium, supports immune function and plays a role in mood regulation. But it can also help alleviate menopausal symptoms such as anxiety, as well as health conditions related to the menopause such as osteoporosis, genitourinary syndrome of menopause and cardiovascular disease (9).
Oily fish, egg yolks and fortified foods provide vitamin D, but supplements are often recommended. The NHS suggests taking 10 micrograms of Vitamin D per day during the darker months10.
Vitamin C
Best for: Cognitive function, skin, immune health and collagen production
Vitamin C is a powerful antioxidant that supports collagen production - something that naturally declines during menopause. It also helps fight oxidative stress (11), which can speed up ageing, and supports immune function. Some studies have also shown that vitamin C supplementation helped with cognitive symptoms among menopausal women (12).
Since the body doesn’t store vitamin C, getting enough daily is essential. Citrus fruits, berries, peppers, and leafy greens are great sources of vitamin C, whilst supplements can also help to reach the recommended daily 40mg intake.
Zinc
Best for: Libido, mood, inflammation, immune system and cognitive function
Zinc is an unsung hero when it comes to menopause support. It plays a key role in supporting the body’s immune system (13) and also has anti-inflammatory properties. Zinc has also been shown to impact overall mood, decreasing feelings of anger and depression whilst improving cognitive health such as memory and concentration (14).
If you’re also struggling with low sex drive, zinc may be able to help. Studies showed zinc supplementation increased testosterone levels in postmenopausal women, resulting in improved sexual desire, and reduced dryness and pain during sex (15).
Women should aim for 7mg of zinc per day (31), which can usually be achieved from eating meat, shellfish, nuts and seeds.
Omega-3
Best for: Hot flushes, mood, skin and cognitive function
Hot flushes are one of the most common menopause symptoms. And one thing that can help are omega-3s. Known for anti-inflammatory properties, these essential fatty acids can support everything from skin health to brain fog. With studies also showing improvements in night sweats and sleep quality (16).
They may also help with menopause-related mood changes, especially for those who are already taking medication to help with depression (17).
Oily fish like salmon and mackerel are the best sources of omega-3 fatty acids, but flaxseeds, chia seeds and algae-based supplements are good alternatives.
Evening Primrose Oil
Best for: Hot flushes, breast tenderness and joint pain
If night sweats and tender breasts are making life uncomfortable, evening primrose oil might offer relief. It contains gamma-linolenic acid (GLA), an omega-6 fatty acid that supports hormonal balance and reduces inflammation. Whilst evidence is limited, evening primrose oil is one of the most popular herbal remedies for menopause, and many women find it helps with the severity of hot flushes (18), as well as insomnia and joint pain.
Another option which contains GLA is starflower oil which could be used as an alternative to evening primrose oil.
Probiotics
Best for: Bone health, gut health, weight and vaginal health
Bloating, cramping, or digestive discomfort can become more common during menopause, thanks to hormonal shifts affecting gut bacteria. Probiotics help restore balance, improving digestion and reducing bloating by reducing inflammation and therefore reducing weight gain (19). They can also support vaginal health by promoting a healthy microbiome, which becomes even more important as oestrogen declines (20).
Some studies have also shown probiotics can help with calcium absorption, therefore preventing osteoporosis, as well as a reduced risk of endometrial hyperplasia (21). Yoghurt, kefir, sauerkraut and kimchi are rich in probiotics, or you can take a daily supplement.
Iron
Best for: Energy levels and cognitive function
If you often feel exhausted, or are experiencing heavy periods during perimenopause, you might have low iron levels. Iron is essential for transporting oxygen around the body and red blood cell production, and a deficiency can lead to fatigue, dizziness and brain fog (22).
While iron needs decrease after menopause, some women still benefit from supplementation. Make sure to see a doctor before taking supplements as too much iron can also be a health concern.
Can I take supplements with HRT?
Hormone replacement therapy (HRT) is one of the most effective treatments for menopause symptoms. However you may wish to try various supplements to help provide relief.
If you do, it’s important to talk to a doctor before taking any supplements, vitamins, herbal remedies or complementary medicines as they may impact the effectiveness of HRT.
For example, it’s not advised to take St John’s wort alongside continuous HRT tablets or capsules as it may stop them from working. However HRT patches are less affected (23).
Other supplements and herbal remedies aren’t tested in the same way as pharmacy medication so it’s always best to consult a medical professional first. There is risk with all supplements of having too much which can also cause problems.
Supplements by symptom
If you’re struggling with a particular menopause symptom, this section outlines the best supplements for each of the most common concerns.
Joint and muscle pain
The best supplements for muscle and joint pain during menopause:
- Evening primrose oil: whilst evidence isn’t conclusive, evening primrose oil has been shown to help control pain and inflammation for those with arthritis (24)
- Omega-3: healthy fats that can reduce inflammation therefore relieving joint pain
- Calcium: an essential mineral that keeps bones, joints and muscles healthy
- Collagen: studies show that collagen supplements containing active peptides can support joint health (25)
- Turmeric: a natural supplement containing curcumin which has anti-inflammatory properties
- Vitamin D: a deficiency in vitamin D has been linked to both joint and muscle pain, therefore ensuring you reach your daily intake is recommended (26)
Weight
There is currently a lack of evidence to support that supplements can help with weight loss. However some supplements can improve inflammation and hormone balance, two areas which are linked to the increase in belly fat during menopause.
Supplements that may help with weight loss during menopause are:
- Probiotics: can reduce inflammation in the stomach and reduce fat absorption (19)
- Omega-3 fatty acids: healthy fats can reduce inflammation
- Magnesium: an essential vitamin for metabolism that also improves sleep quality and energy levels, as well as better controlled insulin and glucose blood levels (27)
Learn more about menopausal weight gain and how to follow a nutritious diet during menopause.
Hair loss
The best supplements for menopausal hair loss:
- Zinc: containing keratin synthesis, low zinc levels can play a part in hair loss (28)
- Iron: can help to improve the hair’s natural growth cycle
- Collagen: can support hair strength, therefore resulting in less hair loss
- Biotin: a deficiency in biotin can cause hair loss however there is no clear evidence that biotin supplements support hair growth
Hormone replacement therapy can also help. Learn more in our guide to HRT and hair loss.
Brain fog
The best supplements for menopause brain fog:
- Zinc: zinc’s anti-inflammatory properties can be shown to help with overall cognitive health including symptoms of brain fog (14)
- Vitamin C: studies have shown that menopausal women with higher vitamin C levels saw improvements to cognitive symptoms (12)
- Vitamin B12: our bodies absorb less B12 as they get older, therefore deficiency is more common, resulting in memory issues and cognitive decline (5)
- Magnesium: low levels of magnesium can be linked to reduced cognitive function and stress so supplements may help with memory and mood (29)
- Iron: most women don’t need as much iron as they reach menopause and their menstrual cycles stop, however a deficiency in iron can result in brain fog so it’s worth checking your iron levels with a doctor (22)
Find out more about how HRT can also help with brain fog.
Skin issues
The best supplements for itchy, dry and problematic skin during menopause:
- Vitamin C: an essential vitamin in the natural production of collagen and elastin
- Vitamin B6: can help to balance hormones including testosterone, which can lead to breakouts for those prone to acne
- Collagen: production of collagen naturally declines with age, therefore some studies suggest supplementation can help with skin elasticity and hydration
Bloating and stomach issues
The best supplements for menopause bloating and stomach problems:
- Probiotics: can reduce stomach inflammation, bloating and constipation (19)
- Magnesium: can help to relax intestinal muscles and reduce water retention which may cause bloating
- Ginger: a natural supplement that can help with various digestive issues including nausea, bloating and indigestion
- Peppermint: taken in a capsule or tea, peppermint and help to relieve bloating
- Evening primrose oil: some women report improvements to cramps and bloating
Learn more about how menopause and digestive issues are related.
Sleep issues
The below supplements may help if you’re struggling with poor sleep or insomnia:
- Vitamin B6: can help with mood and low energy which may impact sleep quality - studies also show an improvement in sleep when combined with magnesium, particularly for those with restless leg syndrome (30)
- Magnesium: helps to regulate melatonin levels which are essential for good sleep, whilst also improving mood and relaxation
Find out more about what can help with sleep problems during menopause.
If you’re not sure which supplements to take, or would like to speak to a doctor about any of your menopause symptoms, we’re here to help. Our team of menopause specialists are experts in everything from nutrition to mental health.
Take our symptoms quiz to get started with a tailored treatment plan.
²⁵¹⁰Vitamin D - NHS August 2020
¹¹¹²¹³¹⁴¹⁷²⁰Vaginal Health in Menopausal Women - PMC September 2019
²²Iron - Health Professional Fact Sheet October 2024
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