The Best Menopause Supplements, According to Doctors and Dietitians

In the Good Housekeeping Institute Nutrition and Fitness Lab, our registered dietitians rigorously evaluate supplements based on nutritional expertise, ingredients and more.

We looked for different forms of menopause supplements for this piece that could accommodate a range of symptoms and budgets. We also kept in mind dosage and supplement form, be it a capsule or tablet. Additionally, we emphasized companies that use higher-quality ingredients, and are free from artificial preservatives, flavors, sweeteners, synthetic coloring agents and fillers.

We prioritized companies that conduct third-party testing by credible institutions or have strict internal quality control standards. We reviewed marketing claims, ingredient lists and product quality, and looked for brands that test for heavy metals, pesticide and herbicide contamination among other items of concern.

Menopause supplements are created to address a wide variety of symptoms, and therefore may take some trial and error before finding the one that is most effective for you. A word of caution: Experimenting with dosages, such as doubling up, is not a good idea as too much of some ingredients could be dangerous and lead to serious health problems. It is always best to speak with your healthcare provider before you add any supplement to your dietary regimen.

✔️ Amount: Menopause supplements can often contain other vitamins, minerals and probiotics, which can possibly contradict other medications or supplements you may be taking, such as a multivitamin. Make sure that you read the supplement facts label to make sure you are not doubling up on certain vitamins and minerals. As stated above, always consult with your healthcare provider before adding new supplements to your regimen.

✔️ Form and size: There are a variety of menopause supplement forms available, including tablets, capsules and soft gels. If you don't like swallowing large pills, there are plenty of other options to choose from. Pay attention to serving size, as some menopause supplements require multiple dosages throughout the day. Work with your practitioner to find the form that works best for your individual symptoms and needs.

✔️ Certifications: The FDA does not approve dietary supplements for safety and effectiveness before they are sold to the public. Plus, dietary supplements are not subject to the same strict FDA regulations as drugs. We recommend choosing brands that have been certified by a third party to ensure that what the label states is accurate, or have strict quality control standards and test for purity, potency and safety.

While some women breeze through perimenopause and menopause without much trouble, others may have a different experience. Menopause supplements are usually a combination of vitamins, minerals and botanicals formulated to help reduce some of the symptoms associated with menopause.

According to Dr. Shimp, "many women look to menopausal supplements to try to ease these menopausal symptoms without having to take the risks associated with hormone replacement." She adds that supplements work for many people, but not for everyone, and often a woman may need to try more than one before finding the supplement that works best for her.

If you are navigating through the noise online and not sure which approach to consider, "look for sources that include menopause-trained physicians who are certified by the Menopause Society or physicians the adhere to science-backed solutions and recommendations by the Menopause Society," Dr. Malone said.

For the latest on hormone therapy and the evaluations of non-hormonal treatments, check out the Menopause Guidebook, 9th edition.

There are many ways to support and manage menopausal symptoms, including following a nutritionally-dense and well-balanced diet. Dr. Shimp also recommends exercising daily, getting enough sleep and staying well-hydrated.

Below is a list of nutrients that can help to keep symptoms in check.

✔️ Protein: Adequate protein intake is necessary to keep bones strong. According to registered dietitian Samantha Cassetty, M.S., R.D., nutrition and wellness expert and co-author of Sugar Shock, there is growing evidence that suggests that women in midlife and menopause need more protein than the current recommendation of 0.8 g/kg of body weight per day, in order to optimize muscle health. Cassetty explains that a 2014 observational study among post-menopausal women found that consuming protein in the range of 1.0 to 1.2 grams per kilogram of body weight was associated with less body fat and greater muscle strength.

✔️ Magnesium: Magnesium can help mitigate stress better by controlling the release of cortisol and other mediators, and limiting their damaging effects, according to Cassetty. "Magnesium also plays a role in supporting healthy, strong bones, heart rhythm, blood pressure and blood sugar levels," she sajd. There is some evidence that magnesium may improve menopausal symptoms, including sleeplessness. Valerie Agyeman, R.D., dietitian and host of women's health podcast, Flourish Heights also added, "magnesium may help alleviate muscle cramps and promote bone health, which can be beneficial during menopause when women are at increased risk for osteoporosis."

✔️ Calcium: Calcium absorption decreases after menopause, and your bones can take a hit. According to Cassetty, "a woman’s calcium intake needs to increase from 1,000 mg per day to 1,200 mg per day to reduce bone loss." She recommended incorporating more calcium-rich foods like milk, yogurt, salmon, sardines and chia seeds, and then a supplement to fill in the gaps. Take note that calcium isn’t efficiently absorbed in doses above 500 mg. Cassetty preferred calcium citrate over calcium carbonate because it may be better absorbed and tolerated.

✔️ Vitamin D: Vitamin D, which your body can absorb through sun exposure, can also help with calcium absorption, immune function, inflammation and blood sugar regulation. The recommended dosage for vitamin D is 600 IUs, but according to Cassetty, there’s a lot of debate about whether this amount is sufficient beyond what’s needed to optimize calcium absorption. "The Endocrine Society states that people need 1,500 to 2,000 IUs of vitamin D in supplement form for optimal vitamin status," she said. Agyeman added, "a lot of women don't know their baseline vitamin D levels, so it's always best to get tested as this vitamin plays a significant role in the body, especially during the menopause stage."

✔️ Probiotics, prebiotics and fermented foods: Your gut microbiome regulates nutrient absorption, immune function, mood, cholesterol, blood sugar levels and inflammation. To improve your gut microbiome, Cassetty recommended gradually increasing your fiber intake to at least 25 grams per day from plant foods, such as veggies, fruits, nuts, beans and whole grains. Fermented foods also help with gut health. According to Cassetty, a recent study found that people who ate six servings of fermented foods per day had an increase in microbiome diversity and a decrease in inflammatory markers.

✔️ Collagen: Collagen is a type of protein that provides support to your skin. According to Cassetty, in the first five years after menopause, your skin rapidly loses collagen. She explains that menopause can accelerate skin aging. Collagen supplements are made from animal or marine products, and then processed into powders or pills. Cassetty says there’s evidence that collagen can help improve skin's elasticity, dryness and wrinkles. Collagen might also help improve joint health, and reduce pain among people with osteoarthritis, which becomes more prevalent as we age.

✔️ Fiber: Fiber has many benefits, including improving gut microbiome diversity, which declines as you age. It also helps to keep you regular. Most Americans fail to meet fiber recommendations of 25 grams per day for women, and 38 grams per day for men. According to Cassetty, fiber is only in plant foods, such as beans, nuts, seeds, whole grains, vegetables and fruits. Therefore, it will be impossible to meet your fiber needs if you exist on mainly processed foods. Cassetty said a goal should be to eat at least 75% plant foods. Additionally, Koff recommended adding a tablespoon or two of ground flaxseed to your daily routine to boost your fiber intake.

✔️ Limiting added sugar: According to Cassetty, eating too much added sugar can also put you at higher risk for heart disease and mood disorders. Since menopause is also a time when disease risks accelerate, it is especially important to reduce your added sugar intake. The average adult consumes about 17 teaspoons of added sugar daily, said Cassetty, but the goal should be no more than six teaspoons per day for women, and no more than nine for men. Agyeman added, "If you're looking to reduce sugar, opt for plain yogurt and add fresh fruit like berries for natural sweetness, swap sugary drinks for unsweetened beverages or cook meals at home using fresh ingredients to control sugar intake."

As a registered dietitian, Amy Fischer has worked with thousands of patients in several clinical settings for over 10 years, including working with gastrointestinal and heart transplant patients. Her goal is to help people improve their health through whole foods and a nutritious diet. She has written about many other supplements for Good Housekeeping, including magnesium, creatine and fish oil.

Stefani Sassos, M.S., R.D.N., C.D.N., NASM-CPT (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition Lab, where she handles nutrition-related content, testing and evaluation. Sassos is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living.