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Supplements for Menopause Symptoms

Hi, I’m Ema The Hair & Beauty Artist. Over the next few months, I’ll be sharing my new series of blogs to discuss menopause - what it is, how it affects us and what you can do to maintain glowing, healthy skin.While the menopause does bring a transformative change to a woman’s life,  with the right skincare, supplements, makeup and and a positive attitude, you can see this change as a way to reinvent a new you with a sense of confidence so you can handle whatever comes your way.

I hope you enjoy my blogs!

Supplements for Menopause Symptoms

While menopause is a normal part of ageing, many women seek ways to alleviate its symptoms and improve their overall quality of life. One approach that has gained popularity is the use of supplements. In this blog, we will explore various supplements that you can consider incorporating into your menopausal journey to manage and ease the challenges you face.

Petri dishes of supplments
What to choose for supplements to help menopause

Vitamin supplements

Calcium and Vitamin D

Bone loss can become a problem once hormone levels drop after menopause. Maintaining strong bones is crucial during and after menopause, as the risk of osteoporosis increases due to declining oestrogen levels. Calcium and vitamin D are essential for bone health. Women going through menopause should consider supplementing their diet with these nutrients, as they aid in calcium absorption and support bone density


Magnesium is a mineral that plays a vital role in muscle and nerve function. It is also involved in regulating mood and sleep patterns. Women experiencing mood swings, anxiety, or sleep disturbances during menopause may find relief by incorporating magnesium supplements into their daily routine. Additionally, magnesium can help with muscle cramps, which are common during menopause.

Vitamin A

Vitamin A has a role in supporting vision, immunity and thyroid function, and can offer benefits during menopause at a time when hormone changes add an additional stress to the body. Vitamin A supports your immune system, vision, and skin health.Our body can get vitamin A from two forms. The retinol form comes directly from animal and dairy products. The carotenoid form, beta carotene from veggie and fruit sources, is converted into vitamin A in your body. For the skin, vitamin A is essential for maintaining a healthy, resilient moisture barrier.

Vitamins B6 and B12

B6 is important for metabolism, immune function, and supporting the body’s ability to manage inflammation. B12 is needed for the formation of red blood cells and is key for increasing energy, protecting your heart and brain, supporting good gut health, and helping your nervous system. These vitamins can help ease menopausal depression and increase energy by boosting serotonin. B vitamins may also help with insomnia and possibly even reduce hot flashes. 

Vitamin K

Because bone density declines with age as part of menopausal symptoms, this can  increase your risk of fractures. Vitamin K can help reduce this risk and it has a positive impact on the overall health and wellbeing of women during menopause. This vitamin can help to reduce the intensity of night sweats and disturbed sleep experienced by many menopausal women.

Omega-3 fatty acids

Omega-3 fatty acids, primarily found in fatty fish like salmon and flaxseeds, have gained recognition for their numerous health benefits. During menopause, omega-3 fatty acids may help combat mood swings and reduce the risk of heart disease, which can increase after menopause. They have anti-inflammatory properties that can also provide relief from joint pain and stiffness associated with menopause as well as being the skin’s internal moisturiser for dry, itchy and inflamed skin.


Probiotics can help with digestive issues many women can suffer from during menopause (feeling bloated or suffering from constipation). Probiotics can also support vaginal health by contributing to the optimal bacteria of the gut. Studies now link the health of the gut to the health of the skin. Probiotics will then support skin health. 


While not strictly a vitamin, the  anti-inflammatory properties of this spice make it worth considering. Curcumin is an active ingredient in turmeric, and this can boost heart health, decrease the risk of developing type 2 diabetes, and turmeric’s anti-inflammatory effect may also help with joint pain, which is a symptom of the menopause.

Other types of supplements

Black Cohosh

Black Cohosh (Actaea Racemosa) is a herbal supplement derived from the root of the plant native to North America. It has been used for centuries by indigenous people for various medicinal purposes, including addressing menopausal symptoms. Many women find black cohosh helps to alleviate hot flashes, night sweats, and mood swings. Although the exact mechanisms are not fully understood, it is believed that black cohosh may have oestrogen-like effects, helping to stabilise hormone levels.


Flaxseed and flaxseed oil may help some women with mild menopause symptoms. Flaxseed is a good source of lignans, which tend to balance female hormones. 


Some studies have found evidence that the different types of ginseng might help improve quality of life during menopause. Ginseng has been shown to boost mood and improve sleep.

Soy Isoflavones

Soy isoflavones are natural compounds found in soybeans and soy-based products. These compounds have received attention for their potential to mimic oestrogen in the body. Since our oestrogen levels decline during menopause, soy isoflavones may help ease menopausal symptoms. Some studies suggest that soy isoflavones can reduce the frequency and severity of hot flashes and improve bone health.

Red Clover

Red clover (Trifolium Pratense) is another herbal remedy commonly used during menopause. It contains isoflavones similar to those in soy and may have oestrogen-like effects. Women who take red clover supplements report relief from hot flashes, mood swings, and sleep disturbances. It is available in various forms, including capsules, teas, and extracts.

Vitex Agnus-Castus (chasteberry)

Vitex Agnus-Castus, commonly known as chasteberry, is an herbal remedy that has been used for centuries to ease symptoms related to hormonal imbalances. Some women find chasteberry supplements help regulate their menstrual cycles and reduce symptoms such as breast tenderness and irritability. While more research is needed, some women report benefits in managing menopausal symptoms as well.

Evening Primrose Oil

Evening primrose oil is derived from the seeds of the evening primrose plant and is a source of gamma-linolenic acid (GLA), an omega-6 fatty acid. GLA is believed to have anti-inflammatory properties and may help relieve symptoms like hot flashes, mood swings, and breast pain during menopause. 

St. John's Wort

St. John's Wort (Hypericum Perforatum) is an herbal supplement known for its potential in managing mood-related symptoms, such as depression and anxiety. Some women going through menopause experience mood swings and emotional fluctuations, making St. John's Wort an option to consider. It is important to note that St. John's Wort may interact with certain medications, so consulting a healthcare professional is essential.

Which supplements are best for you?

Menopause is a natural phase of a woman's life, but the symptoms and challenges it brings can be significant. While supplements can offer relief for some women, it is crucial to remember that individual responses may vary, and not all supplements are suitable for everyone. Consulting with a healthcare professional before incorporating supplements into your regimen is recommended, as they can provide personalised guidance and ensure safety, especially if there are underlying health conditions or medication interactions to consider. Also check that any medications you are currently taking do not interact with additional supplements.

Tubs of supplements lined up against a background of nature
Advanced Nutrition Programme - advanced supplements for skin and wellbeing health

Supplements, when used wisely and in conjunction with a healthy lifestyle that includes a balanced diet, regular exercise, and stress management, can be valuable tools for women navigating the menopausal transition. Empowering women with knowledge about available supplements and their potential benefits is a step toward improving their overall wellbeing during this transformative phase of life.

If you would like to know more about how supplements can support your menopause symptoms, please get in touch here.

Toodles for now and look out for my next blog, Choosing The Right Skincare Products.

Ema x


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