Can menopause supplements and vitamins actually help? Research shows vitamins A, D, and B12, as well as some amino acids and herbs, may ease symptoms caused by low estrogen.
Menopause is a natural event that marks the end of menstrual cycles. As individuals gradually produce less estrogen (perimenopause) and eventually stop menstruating (menopause), they may experience changes in their bodies.
Though symptoms can vary from person to person, menopause is often accompanied by hot flashes, changes in sex drive, night sweats, weight gain, insomnia, and mood changes. Some individuals experience only minor symptoms, while others experience more severe symptoms.
Certain vitamins may help ease menopause symptoms and support overall health. You can opt to take individual vitamins or choose a more comprehensive supplement that combines different focused ingredients in one product for ease and convenience.
Interested in finding out exactly where your hormone levels stand? Consult with a medical professional or consider taking an at-home menopause test.
- Best multivitamin for menopause: New Chapter Every Woman's One Daily 40+ Multivitamin | Skip to review
Pricing guide
- $ = under $0.50 per serving
- $$ = $0.50 to $1.50 per serving
- $$$ = $1.51 to $2.00 per serving
- $$$$ = over $2.00 per serving
To help make your decision easier, here’s a quick look at how our top picks compare:
| Product | Number of pills per day | Targeted symptoms | Main active ingredients | Pros |
|---|---|---|---|---|
| Thorne Meta-Balance | 2 | • hormone imbalance • hot flashes • bone loss • mood changes | • chasteberry • wild yam • black cohosh • French maritime pine bark | • free of gluten, soy, dairy, and artificial flavors • sourced from high quality ingredients • produced in third-party certified facility |
| Bonafide Ristela | 2 | • libido • orgasm frequency • vaginal blood flow | • L-arginine • L-citrulline • rose hips extract • French maritime pine bark extract | • clinically studied • third-party tested • free of hormones, parabens, soy, and gluten |
| HUM Nutrition Fan Club | 1 | • hot flashes • insomnia • mood changes | • Siberian rhubarb • grapeseed • probiotics | • third-party tested • only one capsule per day required • vegan and gluten-free |
| Bonafide Relizen | 2 | • hot flashes • night sweats | • pollen extracts from Swedish botanicals | • third-party tested • cost-effective • vegan, gluten-free, and soy-free |
| SM Nutrition DIM 200 mg with BioPerine | 1 | • hormone imbalance • hot flashes • night sweats • mood changes • weight gain • acne | • diindolylmethane • BioPerine | • budget-friendly • only one capsule per day required • third-party tested • certified vegan and gluten-free |
| New Chapter Every Woman’s One Daily 40+ Multivitamin | 1 | • hormone imbalance • fatigue • stress • immune support | • maca root • chasteberry • red clover • raspberry leaf • organic herbs and vegetables | • certified gluten-free and organic • vegetarian-friendly • one capsule per day needed • formulated to maximize absorption |
| Nutrafol Women’s Balance | 4 | • hair loss • hot flashes • stress • insomnia | • biotin • iodine • selenium • zinc • vitamin D, C, E, & A | • third-party tested • free of gluten, dairy, and artificial additives |
| Pure Encapsulations MenoVive 60s | 2 | • hot flashes • bone loss • sexual dysfunction • mood changes | • hops • ashwagandha • maca • Rhodiola • grapeseed | • certified gluten-free • vegan-friendly • tested by an independent lab |
| NOW Menopause Support | 3 | • hormone imbalance • hot flashes | • dong quai • red raspberry • chasteberry • red clover • black cohosh • soy isoflavone • wild yam • licorice • ginger | • affordable • vegetarian-friendly • produced by third-party certified manufacturer |
| Future Kind Vegan Omega 3 Supplement | 1 | inflammation | algal oil | • third-party tested • eco-friendly packaging • vegan-friendly and cruelty-free |
| HUM B12 Turbo | 1 | fatigue | • vitamin B12 • calcium | • third-party tested • vegan-friendly • Clean Label Project certified |
| Olly Mellow Menopause | 1 | • hot flashes • night sweats • mood swings • vaginal dryness • gas | • EstroG-100 • GABA | • certified vegan • clinically studied • free of gluten, soy, and hormones |
The supplements included in this article were selected based on the following criteria that we believe to be important indicators of safety, quality, and transparency:
- Ingredients: These supplements contain vitamins, minerals, and herbal ingredients that are beneficial specifically for menopause. We included products made from quality ingredients and paid close attention to the types and amounts of nutrients included in each product.
- Quality testing: We prioritized products that are tested for purity and potency, ideally certified by a third-party lab or organization such as NSF International.
- Health concerns: We looked for products to suit a variety of specific needs related to menopause.
- Brand reputation: All products on this list are produced by medically credible companies. We ensure that every brand is compliant with labeling requirements per the Food and Drug Administration (FDA).
- Vetting: All supplements have been thoroughly vetted to ensure they align with Healthline’s brand integrity standards and approach to well-being. You can read more about our vetting process and our testing methodology for vitamins and supplements.
When picking a supplement or multivitamin for menopause, consider the following factors:
- Intended use: Because most products are formulated to treat specific issues associated with menopause, consider your health needs and look for a supplement that contains ingredients intended to address the symptoms you’re experiencing.
- Quality ingredients: Look for supplements that have been tested for purity, strength, and safety, ideally by an independent lab or third-party organization.
- Dosage: In addition to the amounts of ingredients provided, consider how many capsules you’ll need to take each day.
- Budget: Be sure to evaluate your budget and check the price per serving to find a supplement that fits your needs.
Finally, consider speaking with a healthcare professional before using any supplements. Some supplements may negatively interact with medications you may be taking. They can help you determine whether taking a supplement for your symptoms is the right choice for you.
For those who prefer to supplement with individual vitamins, here are some that can be beneficial during perimenopause and menopause.
Vitamin A
Vitamin A is necessary for healthy bones. However, too much vitamin A can cause problems. A
You should not take more than the
Pro tip: Find a supplement that has at least 20% vitamin A from beta-carotene. Supplementing with beta-carotene may help maintain bone health after menopause and doesn’t appear to increase bone fracture risk.
Vitamin B12
As you age, your body loses some of its ability to absorb vitamin B12, and your risk of B12 deficiency increases. Symptoms of vitamin B12 deficiency are vague and can include fatigue, loss of appetite, depression, dementia, and more.
Vitamin B12 is a water-soluble vitamin that is necessary for:
- bone health
- DNA production
- neurological function
- creating red blood cells
Pro tip: According to the
Vitamin B6
Vitamin B6 (pyridoxine) helps make serotonin, a chemical responsible for transmitting brain signals. As females age, serotonin levels drop. Fluctuating serotonin levels may be a contributing factor in the mood changes and depression common in menopause.
Taking a vitamin B6 supplement during and after menopause may help reduce or prevent symptoms including loss of energy and depression.
Pro tip: According to the
Vitamin D
Vitamin D deficiency may increase your risk of bone fractures, bone pain, and osteomalacia (softening of the bones).
Although it’s possible to maintain levels with a diet rich in vitamin D, it may be best to take a supplement. This will ensure that you’re getting the appropriate amount each day. Read more about our picks for best vitamin D supplements.
Pro tip: According to the
Vitamin E
Vitamin E is an antioxidant that helps fight cell-damaging free radicals in the body. It may also help reduce inflammation in the body.
According to a 2010 animal study, vitamin E and C supplementation helped reduce oxidative stress in rats. More research in humans is needed, though.
Pro tip: To increase vitamin E during and after menopause, take a vitamin E supplement and add foods rich in vitamin E to your diet. Aim for at least
Always speak with a medical professional about vitamins or supplements, as there can be risks.
It may also cause low blood pressure, so avoid taking vitamin A if you have low blood pressure or take medications that lower blood pressure.
Use vitamin A with caution if you:
- take oral contraceptives
- use tetracycline antibiotics
- take
anticancer agentsTrusted Source - have poor fat absorption
- take blood thinners or medications that affect bleeding or clotting
Vitamin E should be used with caution in people with:
- Alzheimer’s disease and other forms of dementia
- eye damage
- kidney problems
- heart problems
- skin conditions
Vitamin D, as well as vitamins
Use vitamin B12
- heart problems
- high blood pressure
- cancer, or a history of cancer
- skin problems
- gastrointestinal problems
- low potassium
- gout
Many common over-the-counter medications and prescription drugs may interact with vitamins. If you take medications, ask your doctor or pharmacist about potential interactions before taking vitamins.
Symptoms of menopause can vary significantly from person to person, so what is best really depends on your needs and what you’d like to target most.
Our pick for best overall supplement is Thorne based on the high quality of its ingredients and its focus on relieving multiple symptoms of menopause with herbal ingredients.
It’s best to speak with a medical professional about your specific experience to determine the appropriate supplements.
Some herbal supplements could be beneficial for the treatment of hot flashes and night sweats.
Below are some of the most common ingredients to look for. However, as with any supplements, these should be taken in safe doses after consulting with a medical professional:
Several vitamins and minerals could help relieve menopause symptoms.
Vitamin D supplements have been shown to support vaginal health and decrease vaginal dryness, especially during menopause.
Meanwhile, B vitamins such as folate, vitamin B6, and vitamin B12 play a central role in brain health and may also help protect against depression, an issue that affects many people during menopause.
Vitamin D and vitamin E have also been studied for their ability to decrease the incidence and severity of hot flashes.
Some products contain herbal ingredients that help regulate hormone levels, boost hair growth, or improve your body’s response to stress, all of which can be beneficial during menopause.
Though these supplements are unlikely to completely resolve symptoms of menopause, they may help manage and reduce the severity of certain symptoms.
Menopause supplements often contain a blend of herbal ingredients and are generally considered safe when used as directed.
However, there are always risks and potential side effects associated with any supplement. Therefore, it’s best to talk with a healthcare professional before adding supplements to your routine, especially if you have any underlying health conditions or are taking other medications.
Menopause supplements are available over-the-counter and may support mild symptoms of menopause. However, they are less regulated and may not produce effective results.
Hormone therapy, meanwhile, is effective for relief from menopause symptoms such as hot flashes and night sweats. Unlike some supplements, it is also regulated. However, it requires a prescription and may carry side effects, including an increased risk of blood clots and breast cancer.
Menopause is a natural reproductive stage.
While menopause symptoms can be uncomfortable, you can take steps to potentially reduce them, including taking supplements. These may help with a number of symptoms, including hot flashes, low energy, changes in sex drive, and mood changes.
If you speak with a healthcare professional and decide that a supplement is a safe option for you, you might consider trying one of the products listed above.
