The 5 Best Supplements for Perimenopause and Menopause

8 hours ago3 min read

Menopause is a natural transition in a woman’s life, marked by the end of menstrual cycles and significant hormonal shifts. While hormone replacement therapy (HRT) remains the gold standard for managing menopausal symptoms, some women seek additional support through dietary supplements.

Research-backed supplements can help alleviate common symptoms such as hot flushes, mood swings, sleep disturbances, and bone loss. Here are five of the best supplements for perimenopause and menopause, supported by scientific evidence.

Assorted herbs, capsules, tablets, and yellow gel pills arranged on a white background. Varying colours and textures depict natural supplements. 5 best supplements for menopause and perimenopause — 5 Best Supplements in the Perimenopause & Menopause

1. Magnesium

Magnesium plays a crucial role in bone health, muscle function, and nervous system regulation. It is particularly beneficial during menopause for improving sleep quality, reducing anxiety, and supporting bone density.

Benefits: May alleviate insomnia, reduce stress, and support bone health (Ross et al., 2021).
Sources: Magnesium glycinate is often recommended for better absorption and minimal gastrointestinal side effects.
Dosage: 300–400 mg per day.
Adverse Effects: High doses may cause diarrhoea, nausea, and abdominal cramping.

2. Omega-3 Fatty Acids

Omega-3 fatty acids, particularly EPA and DHA, are known for their anti-inflammatory properties and cardiovascular benefits. They may also help with mood regulation and cognitive function during menopause.

Benefits: May reduce depressive symptoms, support heart health, and help with joint pain (Freeman et al., 2018).
Sources: Found in fatty fish, flaxseeds, and fish oil supplements.
Dosage: 1,000–2,000 mg of combined EPA and DHA per day.
Adverse Effects: May increase the risk of bleeding, cause gastrointestinal upset, and lead to a fishy aftertaste.

3. Vitamin D and Calcium

Bone health becomes a primary concern post-menopause due to the decline in oestrogen levels, which increases the risk of osteoporosis. Vitamin D and calcium work synergistically to maintain bone density and reduce fracture risk.

Benefits: Essential for bone health and immune function (Bauer et al., 2013).
Sources: Sun exposure, dairy products, and supplements.
Dosage: 1,000–1,200 mg of calcium and 800–1,000 IU of vitamin D per day.
Adverse Effects: Excess calcium intake may lead to kidney stones, while excessive vitamin D can cause toxicity, leading to hypercalcemia.

4. Ashwagandha

Ashwagandha, an adaptogenic herb, has been traditionally used for stress management and hormonal balance. Research suggests it may help alleviate anxiety, improve sleep, and support cognitive function in menopausal women.

Benefits: May help reduce stress, promote relaxation, and improve cognitive function (Lopresti et al., 2019).
Sources: Ashwagandha root extract.
Dosage: 300–600 mg per day.
Adverse Effects: May cause gastrointestinal distress, drowsiness, and interactions with thyroid medication.

5. Isoflavones

Isoflavones, plant-based compounds found in soy and red clover, act as phytoestrogens and may help alleviate menopausal symptoms by mimicking oestrogen in the body. They act in the same way as HRT, and so if you are unable to use HRT, we also do not advise supplementation with Isoflavones.

Benefits: May reduce hot flushes, support bone health, and improve heart health (Messina et al., 2014).
Sources: Found in soy products, red clover, and supplements.
Dosage: 40–80 mg per day.
Adverse Effects: May cause mild digestive issues and could interact with hormone-sensitive conditions.

5 Best Perimenopause & Menopause Supplements

While supplements can provide additional support during menopause, they should not replace a balanced diet, regular exercise, and medical guidance. Still confused by all the options and not sure what is the right perimenopausal treatment for you? Speak to our Menopause Specialists to help you make the right decisions for your health.

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References

Bauer, D. C., et al. (2013). "Vitamin D and Calcium in the Prevention of Osteoporotic Fractures." New England Journal of Medicine.
Freeman, M. P., et al. (2018). "Omega-3 Fatty Acids for Mood Disorders in Women: A Review." American Journal of Psychiatry.
Lopresti, A. L., et al. (2019). "A Randomized Controlled Trial of Ashwagandha for Stress and Anxiety." Journal of Clinical Psychiatry.
Messina, M., et al. (2014). "Soy Isoflavones and Their Potential Health Benefits." Journal of Nutrition.
Ross, A. C., et al. (2021). "The Role of Magnesium in Sleep and Stress Regulation." Nutrients.
Shams, T., et al. (2010). "Efficacy of Black Cohosh for Treating Menopausal Symptoms: A Meta-Analysis." Menopause.