Best Supplements for Menopause

Menopause can be a rocky transition for many women. As estrogen levels decline, these hormonal shifts can result in several troubling symptoms, including hot flashes, night sweats, insomnia, osteoporosis, vaginal dryness, loss of sex drive, weight gain, belly fat, and unhealthy lipid profiles.

Hormone therapy with synthetic estrogen is one approach to treating symptoms like these, but one that can increase the risk of blood clots, endometrial cancer, and breast cancer for some women.

Looking for safer alternatives to synthetic hormones, many women wonder what the best supplements for menopause are. Often, herbs for menopause contain phytoestrogens, compounds that mimic estrogen in the human body.

Because phytoestrogens in plants are physiologically active components, they may pose the same risks as synthetic estrogen. Even though companies market them as "natural" alternatives, this does not necessarily mean they are safer.

The question needs more research, which can make searching for the best supplements for menopause overwhelming. However, the list below should help to navigate the new terrain.

Ginseng

Native to Asia and the northeast United States, ginseng root has been a tonic for chronic illness in Asia for millennia.

Though ginseng has been among the most-researched compounds for treating menopause, the science on its efficacy is limited. Some trials show the root can reduce the frequency of hot flashes, increase sexual arousal, ease symptoms of depression, and reduce cardiovascular risk factors in postmenopausal women. Still, others have found no difference between ginseng and placebo.

Korean Red Ginseng

Most research on ginseng's use as a treatment for menopause has involved studies of Korean red ginseng because this species is highest in chemical compounds called saponins, which boost immunity and lower cancer risk. Menopause researchers are interested in specific types of saponins called ginsenocides because they are phytoestrogens.

Though raw ginseng root is available in Asian markets and also sold as a tea or drink mix, its tinctures or extracts are most effective as they are more easily absorbed by the body. Hide the bitter taste with honey or skip it altogether by swallowing powdered ginseng in capsules.

Side Effects

Ginseng's most common side effect is similar to caffeine's, so women whose menopause symptoms include insomnia may want to avoid it. Other less commonly-reported side effects include increased heart rate, high or low blood pressure, headache, loss of appetite, and digestive problems.

Ginseng Products to Consider

CheongKwanJang's Women's Balance Jin

A powdered blend of ginseng, goji berry, and pomegranate extract to mix into drinks.

$145.99 for a 30-day supply

Naturebell Ginseng Softgels

A carob-flavored tincture

$19.95 for a 60-day

Borovela Ginseng Powder

$19.98 for a 50-day supply

Maca

Maca (sometimes called Peruvian ginseng) is a nutty-tasting radish relative native to the high plateaus of the Andes. Cultivated for over 3000 years by Peru's first inhabitants as a root vegetable, maca is the subject of several twenty-first-century research trials with some promising results.

For example, studies of postmenopausal women show maca can reduce hot flashes and depressive symptoms, improve libido, balance hormone levels, and increase bone density.

For women who seek nonhormonal treatment for their menopause symptoms or who have experienced unpleasant side effects from phytoestrogens, maca may be the answer. Researchers credit the root's adaptogenic properties for lowering levels of cortisol –– the "stress hormone" that triggers a number of mental health-related problems associated with menopause.

Side Effects

Another benefit of maca is its lack of side effects. Maca is a food –– not a drug or herb –– and is rarely associated with food allergies.

Red Maca

When considering maca to treat menopausal symptoms, look for products made from red maca. This variety of the root has a slightly higher phytonutrient (antioxidant) content than the other macas, including those linked to hormone balance in animal studies. It's also sweeter and may taste better than savory strains in drinks and smoothies.

Red maca is available in the three forms below.

• Raw red maca –– available as a powder or in capsules –– is the most nutrient-dense because it is not heated during processing.
• Gelatinized red maca is easier to digest because its processing involves removing most of the starch content.
• Generally sweeter than raw red maca, red maca extract is made by infusing the raw powder with a solvent like alcohol or vegetable glycerin which concentrates and preserves the root's nutritive components.

Maca Products to Consider

The Maca Team Raw Red Maca Powder

$39.64 for a 166-day supply

Femmenessence MacaLife for Perimenopause and MacaPause for Post Menopause

$38.99 for a 30-day supply

Happy Healthy Hippie’s Go With the Flow Hormonal Balance & Relief

A maca formula that includes chasteberry, dong quai, and black cohosh root

$29.95 for a 30-day supply

Black Cohosh

A flowering plant native to the Eastern United States, black cohosh has been used for centuries by tribes from the region. Recent studies have shown black cohosh to be effective against many menopausal symptoms, especially sleep disturbance, and may also have osteoprotective properties.

Black cohosh is available as a dried root for tea, in capsules and tablets, and as tinctures and extracts. Because of its efficacy in easing sleep disturbance, women who find ginseng keeping them up at night but want to continue with phytoestrogens may find black cohosh a better fit.

Side Effects

Though most side effects are mild –– stomach upset, rash, and feeling of heaviness –– researchers warn that the root may cause liver damage and worsen existing breast cancer.

Black Cohosh Products to Consider

Remifemin by Nature's Way

$26.04 for a 60-day supply

NusaPure's Menopause Complex

$19.92 for a 30-day supply

Estroven Sleep Cool

A formula of black cohosh soy, calcium, and melatonin

$16.00 for a 30-day supply

Valerian

Ancient Greeks and Romans used the roots of this flowering plant to treat insomnia, and it's still a go-to remedy for menopausal sleep disturbance. Also known as "nature's valium," the phytoestrogen-rich root appears to curb hot flashes in limited trials.

Side Effects

Though most menopausal women tolerate valerian far better than other phytoestrogens, some report vivid dreams or nightmares, heart palpitations, dry mouth, upset stomach, and headaches.

Some also report brain fog, a common symptom of menopause, so those looking for clear-headedness may want to avoid valerian.

Valerian Products to Consider

Now Foods Valerian

$6.25 for a 60-day supply

Celestial Seasonings Sleepytime Extra Tea

$4.98 for 20 teabags

Nature's Answer Valerian Extract

$25.24 for a 60-day supply

Flaxseed

The use of the flax plant's stalks in textiles dates to the Paleolithic and the plant is still used to make linen today. Tasty as a toasted salad topping, the plant's seed –– also known as linseed –– has also been long cultivated as a food.

High in fiber and heart-healthy omega-3 fatty acids, flaxseed contains phytoestrogens called lignans that a limited study indicates work as well as synthetic hormone therapy to relieve hot flashes, mood disturbances, and vaginal dryness.

More robust research shows flaxseed can aid in combatting menopausal weight gain and belly fat. Several studies found that supplementing with flaxseed significantly decreased BMI and belly fat. Researchers credit the seed's high soluble fiber content for reducing feelings of hunger.

Whole flaxseeds can pass through the digestive system in-tact, robbing the body of their health benefits, and large amounts of unripe or raw flaxseed can contain harmful toxins, so it's best to use ground flaxseed and add it to foods that will be cooked. For those seeking the highest concentration of phytoestrogens, flaxseed lignan extracts are the best option.

Side Effects

Side effects include itching, swelling, redness, hives, vomiting, and nausea.

Flaxseed Products to Consider

NatureWise Organic Flaxseed Oil Soft Gels

$18.99 for a 240-day supply

Vitacost Flax Seed Lignan Extract Capsules

$11.69 for a 120-day supply

Spectrum Essentials, Organic Ground Premium Flaxseed

$8.76 for 28 servings

Evening Primrose

Native to eastern and central North America, the seeds, leaves, and roots of this flowering plant were used by indigenous tribes as food and medicine. Today, its oil features in treatments for skincare concerns and menopause symptoms.

Gamma Linoleic Acid

Research on evening primrose oil’s efficacy in treating menopause symptoms is limited, but some studies indicate it can help reduce the frequency and severity of night sweats. More promising is a concentrated form of gamma linoleic acid (GLA), an omega-6 fatty acid found in the plant. Research supports GLA's use for reducing sleep disruption, breast tenderness, and the severity and frequency of hot flashes.

Side Effects & Precautions

Side effects include nausea, headache, and diarrhea. Patients with seizure or bleeding disorders should avoid evening primrose oil because it can negatively interact with certain drugs used to treat these conditions.

Evening Primrose/GLA Products to Consider

Sports Research Evening Primrose Oil

$14.95 for a 30-day supply

Source Naturals, Mega-GLA 300 Softgels

$16.00 for a 60-day supply

American Health Royal Brittany Evening Primrose Oil

$14.69 for a 60-day supply

Soy

Soybeans are legumes native to east Asia that have long been a staple of diets in the region. They contain phytoestrogens called isoflavones, found almost exclusively in legumes, particularly soybeans.

In trials, isoflavones have reduced hot flashes and attenuated bone density loss. High in antioxidants, fiber, and protein but lower in calories than many other protein sources, research suggests that such nutrition may help to curb menopausal weight gain.

Side Effects

Side effects include diarrhea, nausea, or vomiting. Serious soy allergies are rare but can include swelling of the lips and tongue, difficulty breathing, dizziness, or fainting.

Soy Products to Consider

LifeSeasons Pausitivi-T Menopause Support

$28.04 for a 30-day supply

Best Naturals Soy Isoflavones for Women

$14.99 for a 120-day supply

Nature's Craft Complete Herbal Menopause Supplement for Women

Low-dose soy in a formula

$16.77 for a 30-day supply

Red Clover

A flowering plant in the bean family Fabaceae native to Europe and Western Asia, red clover has been historically used in Ayurvedic medicine to treat respiratory, skin, and gynecological issues.

Red clover is high in calcium, chromium, magnesium, and vitamin C, and also rich in isoflavones like soy is. Though the two plants share similar phytoestrogens, research on red clover's impact on menopausal symptoms is less conclusive. Some studies show the flower has promise as a treatment for hot flashes, cardiovascular issues, and loss of bone density, but findings are preliminary.

Side Effects

Side effects include headache, nausea, and rash.

Red Clover Products to Consider

Nature's Answer Red Clover Menopause Support

$12.99 for a 45-day supply

Nature's Way Red Clover Blossom/Herb - Traditional Support for Women

$10.44 for a 50-day supply

Nature's Answer Alcohol-Free Red Clover Extract

$10.49 for a 15-day supply

Dong Quai

Sometimes called "the female ginseng," dong quai is a flowering plant in the same family as celery and carrots. Its root has been used in traditional Chinese medicine for thousands of years to treat menstrual cramps and disorders, and research in the west confirms its efficacy in addressing concerns like these.

Though menopausal women report the root relieves hot flashes, the evidence remains anecdotal as dong quai has not been the subject of many studies to support its use as a menopause treatment in western medicine. Like soy, dong quai contains compounds that mimic estrogen but does not appear to alter hormone levels in clinical trials.

Side Effects & Precautions

Side effects can include difficulty breathing, a drop in blood pressure, drowsiness, fever, headaches, increased bleeding risk, low blood sugar, stomach upset, vision loss, and, notably, sweating and trouble sleeping –– two common menopause complaints.

People allergic to other plants in the carrot family may also have allergic reactions to dong quai. Other medications dong quai may react with include hormones, NSAIDs, and blood thinners.

Dong Quai Products to Consider

Herb Pharm Dong Quai Liquid Extract

$14.00 for a 40-day supply

Swanson Full-Spectrum Dong Quai Capsules

$13.08 for a 220-day supply

Nature's Answer Dong Quai Root

$15.81 for a 45-day supply

Chasteberry

Native to Asia and the Mediterranean, the chasteberry plant, also called chaste tree, was so named because ancient medical practitioners believed the plant's dried leaves and berries promoted chastity. In the Middle Ages, Monks relied on the plant to decrease sexual desire. Traditionally, women used it to ease gynecological disorders and skin conditions.

Like other plants containing phytoestrogens, chasteberry can mimic estrogen. Limited research in Israel indicates it may help curb hot flashes and night sweats. Notably, chasteberry's effect on hormone regulation is dose-dependent. Low doses have caused a decrease in estrogen levels.

Side Effects & Precautions

Side effects include headaches, nausea, and acne. Anyone with hormone-sensitive cancer should not take chasteberry, which may worsen the disease.

Notably, some women report weight gain as a side effect, so those looking to reduce menopausal belly fat may want to avoid chasteberry. Clinicians believe the berry's role in boosting the production of progesterone and reducing the level of prolactin can impact metabolic regulation.

Chasteberry Products to Consider

Vitex (Chasteberry): Hormone Balance

$19.99 for a 30-day supply

NusaPure Vitex Chasteberry Fruit

$21.99 for a 200-day supply

VH Nutrition Vitex+ Chaste Tree Berry Extract

$14.99 for a 30-day supply

Calcium

There is more calcium in the human body than any other mineral. This essential nutrient is well-known for its bone-building role, but calcium is critical to the smooth operation of other body systems, too, including the nervous system and the hormone-regulating endocrine system.

Good food sources of calcium include dairy products, dark, leafy greens, soybeans, fish with soft, edible bones like sardines, and calcium-fortified foods like cereal and tofu. A diet high in animal protein can impede calcium absorption, so nondairy sources are the best.

Menopausal women should have at least 1200mg of calcium daily to cut the risk of osteoporosis and bone fractures. Vitamin D is critical to calcium absorption, so look for supplements that include at least 600 international units (IU) of vitamin D.

Side Effects

Side effects include gas, constipation, and bloating.

Calcium Products to Consider

Garden of Life Mykind Organics Plant Calcium

$29.39 for a 22-day supply

Pure Micronutrients Bone Support Calcium Complex

$38.47 for a 36-day supply

Caltrate Bone Health Advanced Minis

$18.79 for a 50-day supply

Wild Yam

Wild yam is a vine native to the eastern United States, traditionally used to treat colic, asthma, and various other disorders.

Twentieth-century scientists isolated a wild yam phytoestrogen called diosgenin then chemically converted it into the progesterone used to make the first birth control pills. Though this conversion can only happen in a lab and not a human body, many claim the herb is a helpful remedy for a host of menopausal concerns for which doctors prescribe synthetic progesterone –– usually paired with estrogen.

Manufacturers often sell wild yam as a cream, but existing data indicate that its topical application is ineffective. Limited studies show an oral diosgenin-rich yam extract appeared to enhance cognitive function and improve lipid profiles of study participants.

Side Effects & Precautions

In large amounts, wild yam might cause vomiting, upset stomach, and headache. Taking both wild yam and estrogen pills might decrease the effects of estrogen pills.

Wild Yam Products to Consider

Herb Pharm Wild Yam Extract

$15.01 for a 42-day supply

Nature's Way Wild Yam Root Vegan Capsules

$6.81 for a 50-day supply

Bulk Supplements Wild Yam Extract Powder

$23.71 for 625 day supply

St. John's Wort

St. John's wort grows across temperate areas of Europe and Asia, and as an invasive species in much of North and South America. The use of the plant's flowers and leaves to treat a number of ailments dates back to Ancient Greece.

Among today's most studied medicinal herbs, St. John's wort contains antidepressant compounds that impact levels of dopamine –– the brain's "feel good" chemical.

Robust data shows St. John's wort can treat depression as effectively as SSRIs, so clinicians suggest it for women whose perimenopausal or menopausal symptoms include depression. Small studies have also shown the herb to diminish hot flashes and estrogen deficiency-induced spikes in LDL ("bad") cholesterol.

Side Effects & Precautions

Side effects include increased sensitivity to sunlight, insomnia, anxiety, dry mouth, dizziness, gastrointestinal symptoms, fatigue, headache, and sexual dysfunction.

St. John's wort appears to interact negatively with several medications, including antidepressants, statins, HIV medications, and cancer drugs.

St. John's Wort Products to Consider

Gaia Herbs St. John's Wort Liquid Extract

$13.99 for a 7-day supply

Planetary Herbals Full Spectrum St. John's Wort Extract

$22.07 for a 60-day supply

Nature's Way Premium Herbal St. John's Wort Capsules

$16.48 for a 45-day supply