Menopause Supplements
Hot flashes, night sweats, weight gain, moodiness, sleeplessness, bloating, low sex drive and ugh…vaginal dryness. Welcome to menopause (yay!).
Many women feel like their ‘glory days’ are over the moment menopause hits. Thankfully, that’s not true.
There are several options that women can turn to for relief from the hellish symptoms.
Table of Contents
Your options
Hormone Replacement Therapy (HRT) — Most menopausal symptoms result from a rapid decline in the hormone estrogen. HRT reintroduces estrogen through pills or topical applications. But here’s what doctors won’t tell you – HRT is expensive and it is not covered by many insurance plans. Studies also show1, 2 HRT increases risk of heart disease, stroke, blood clots, and breast cancer.
Pharmaceutical approaches — Doctors may prescribe medications for certain symptoms such as depression, hot-flashes, restlessness, anxiety, and osteoporosis. But pharmaceuticals come with their own side-effects and risks and, as the saying goes, sometimes “the treatment is worse than the symptoms.”
Nutritional Supplements — Several all-natural supplements are available to get you looking and feeling your post 40 best. Taking the right supplement daily can support weight management, decrease hot flashes, aid sleep, improve mood, and support healthy bones — naturally.
However, not all menopause supplements work the same. Different formulas approach symptoms differently. With so many choices, we wanted to know which approach or combination of natural ingredients works best.
Our team independently reviewed 29 menopause relief brands using data from independent consumer testing laboratories, Labdoor and ConsumerLab, combined with our internal ratings system to determine the top 5 menopause supplements for women over 40. These brands include some of the brands mentioned below and popular brands like Amberen, Estroven, Menofit, Meno Vitamins, Estradiol, NOW, Noom, Menoquil, Leanbean, and more.
We discovered there’s only ONE thing that makes or ‘breaks’ a menopause supplement – its blend of ingredients.
Here are some popular ingredients in menopause supplements & we’ll tell you which are the ‘must-haves’ and which you should avoid.
Popular Natural Ingredients In Menopause Supplements
Probiotics
More than half of the roughly 69 trillion cells in your body are microbial3. Tiny living organisms populate your entire body but are especially prevalent in the gut, vagina, colon, and gastrointestinal tract. Microbial cells regulate and support nearly every vital function including vaginal health, weight management, mood, blood pressure (hot flashes), and bone density.
The bad news? Hormonal imbalance during menopause can cause harmful bacteria overgrowth leading to increased frequency and intensity of hot flashes, bloating, joint pain and weight gain.
Seeding your microbiome with high doses of healthy microorganisms restores balance and improves overall health. When you restore cell function, symptoms lessen. You look and feel better because you are literally “healthier.”
Soybeans and Soy Isoflavone
Soy has mild estrogenic effects. A systematic review of 19 clinical trials showed soy reduced the severity of hot flashes 11%-26%6. Another study found that while soy was beneficial to hot flashes, time to experience benefits ranged from several weeks to months7. Notably, reviewers of the systematic clinical trial review are affiliated with the Soy Nutrition Institute and could have vested interest6. Soy may help with hot flashes but doesn’t seem to have any effect on other menopausal symptoms like weight gain and reduced bone density.
Moringa Leaf
Known as the “Miracle Tree,” and largely unknown in the west, the moringa tree is the most nutrient-dense food on the planet. Moringa leaf contains a host of antioxidants, polyphenols, vitamins and micronutrients. Besides powerful antioxidant effects and improving cellular function, moringa leaf boosts energy and metabolism by lowering blood glucose levels8. Moringa leaf is especially effective at combating menopausal weight gain and promoting stable moods.
Two large clinical studies confirm moringa leaf’s weight loss benefits. One 8 week study found subjects taking a combination of moringa, turmeric, and curry lost 6.4 pounds compared with the placebo group9. Another study reported weight loss of 9.9 pounds compared with the placebo group10. Moringa leaf has also shown promise in reducing hot flashes and improving sleep12.
Black Cohosh
Black Cohosh is a traditional medicine with a long history of use among Native Americans and European settlers for treating menstrual irregularities, musculoskeletal pain, and women’s reproductive issues. And although it has been widely studied for menopause relief over 70 years, no studies ever reported a conclusive mechanism of action11.
One study of 351, 45-55 year old women reported black cohosh had no effect on reducing hot flashes or night sweats compared with the placebo group. In fact, after 12 months, women taking a black cohosh multibotanical formula with soy foods reported a significant increase in symptom intensity11.
Simply put: Black Cohosh may not be as effective in cooling hot flashes as advertised.
DIM Therapy
Diindolylmethane is a compound made in the body during digestion of cruciferous vegetables such as kale, cauliflower, cabbage, and other leafy greens. Some studies suggest diindolylmethane may play a role in estrogen modulation and metabolism. In short, makers of DIM supplements claim the compound helps balance estrogen levels and alleviate menopausal symptoms. In our review of the literature16 we found most studies were unrelated to menopause. Instead they focused on the treatment of breast and thyroid cancers. We conclude the effectiveness of these supplements for menopausal symptoms requires further research.
Dong Quai
Known as the “Female Ginseng,” dong quai is a Chinese traditional medicine used for thousands of years for treating women’s health issues. Clinical studies are mixed with no conclusive outcomes. One study observed no statistically significant reduction in hot flashes12. Another reported a 73% decrease in hot flash symptoms at three months. Mount Sinai medical center warns women with bloating, digestive problems, or with higher risk of cancer should avoid dong quai. May cause rashes and women on blood thinners or hormone therapies should avoid dong quai.
Vitamins and Minerals
Vitamins and minerals are beneficial in maintaining health. The best source of vitamins and minerals is a healthy diet. However, it’s important to note that some of the vitamins and minerals beneficial to women over 4013 are difficult to get through dieting. These include vitamin D, omega-3, vitamin K, magnesium, vitamin B2, B6, B12, and iodine. Vitamins and minerals maintain bone density, prevent thinning hair, boost cognition, blood flow, immunity, and metabolism. Magnesium is especially effective at reducing the severity of hot flashes.
5 Important Things To Look Out For When Buying Menopause Supplements
Third Party Certification
The FDA doesn’t require third-party verification. However, responsible and honest supplement manufacturers get third-party verifications as an act of good faith to provide transparency and distinguish products. Certifications verify ingredients and quantities claimed on the label. Look out for these important certifications before buying a supplement – GMP, USP, NSF, Certificed Organic, NON-GMO certified.
Clinically Studied Ingredients
Never buy a supplement just on ‘hearsay’ or just because it has ingredients that are used in traditional medicine. Let the facts speak for themselves. Always look out for clinically-studied ingredients whose efficacy are supported by a body of evidence.
Beware of Fakes
Sadly, according to the New York Times,14 one in four products sold on Amazon is fake. This is especially true of nutritional supplements. Avoid buying supplements on Ebay. When you buy from Amazon, ensure you buy from the manufacturer’s Amazon store. Otherwise, buy directly from the manufacturer’s website. Buying fraudulent products may cause nasty side effects — be extra cautious about authenticity.
Look for Products Made in the USA
All supplements made in the USA are regulated by the FDA. Ensure products you buy come from FDA regulated facilities using GMP certified manufacturing processes. Many supplements, especially those purchased on eBay and Amazon come from China and abroad. One study found 60%-70% of these ‘foreign’ supplements do not contain the ingredients or quantities claimed on labels15.
Money Back Guarantee
A risk-free guarantee lets you try supplements without fear of losing your money. If you try the product and don’t experience the results simply contact the manufacturer for a refund. Look for companies who have a “no-bottle-return’ policy. This allows you to finish the supplements without incurring any risk. And it’s also the best sign of how confident the company is in standing behind their promises.
These are the Top 5 Menopause Supplements for Women
(even if you’re going through perimenopause)
1. Provitalize
Why we like Provitalize
Provitalize is the only probiotic in our list that contains all 3 of the best strains for women experiencing menopause. It’s uniquely marketed as a thermogenic probiotic with fat-burning & metabolism-boosting properties. According to their official website, over 1,200,000 women have shed the stubborn weight with just two capsules a day. The thousands of glowing reviews on Amazon, Trustpilot & Okendo are undeniable proof that Provitalize is worthy of our top spot.
In addition to probiotics, Provitalize contains a herbal blend with demonstrated benefits for premenopausal, menopausal, and postmenopausal women including turmeric root extract, moringa leaf extract, and curry leaf extract. Together these have been shown to combat inflammation and bloating, decrease hot flashes, joint pain, and support healthy blood sugar and cholesterol levels.
Bioperene (black pepper extract) and sunflower lecithin are shown to enhance absorption of vitamins, minerals, and other beneficial properties of herbal formulas.
Pros
- FDA, GMP, and Certified Organic
- Vegan, keto, paleo friendly
- 100% natural, safe ingredients
- Thermogenic herbal assisted probiotic formula
- 14,138 Amazon reviewers report 84% positive results
- 4 Star Trustpilot rating
- 62 Billion CFU
- Clinically proven probiotic strains
- Vegan DR CapsTM ensure the probiotics reach your gut safely
- Independently verified by Eurofins Testing Laboratory
- 90 day money-back guarantee
Cons
- No free trial
- <10% report no weight loss
2. **Best Value** Slim Gut Bundle (Provitalize + Previtalize)
Want 50% faster visible weight results from Provitalize? Then the Slim Gut Bundle is for you. This holistic bundle combines the weight-management powers of Provitalize with ‘super fiber’ prebiotics in Previtalize.
The probiotics in Provitalize feed on these ‘super fibers’ to multiply faster in the gut. This means women can see faster visible results such as reduction of belly fat & cravings.
These healthy fibers include fructooligosaccharides, galactooligosaccharides, and inulin. Previtalize also aids digestion and stabilizes mood naturally.
We listed the Slim Gut Bundle 2nd only because it costs more than Provitalize alone. Other than that, we believe it’s the best-value-for-money bundle in the market right now.
Pros
- FDA, GMP, and Certified Organic
- Vegan, keto, paleo friendly
- 100% natural, safe ingredients
- Thermogenic herbal assisted probiotic formula
- 2,530 Amazon reviewers report 84% positive results
- 4 Star Trustpilot rating
- 62 Billion CFU
- Clinically proven probiotic strains
- Clinically studied prebiotics
- Vegan DR CapsTM ensure the probiotics reach your gut safely
- Independently verified by Eurofins Testing Laboratory
- 90 day money-back guarantee
Cons
- No free trial
- Slightly more expensive than Provitalize alone.
3. Relizen
Relizen targets hot flashes specifically. We ranked it third because they show reasonable evidence of hot flash relief. According to their website, clinical trials showed improvements in hot flashes for some women by month 2. Similar to other herb-based supplements, consistent use of Relizen for at least 60-90 days yields the best results.
However, there is little mention of the ingredients. It seems like they are using a proprietary ingredient called the Purified Cytoplasmic Blend. While this is concerning for a health product, it seems like they have provided scientific backing from a research study.
Pros
- Supported by clinical trials
- Made in the USA
- Rated 4.2 stars on Amazon
Cons
- Only 30-day money back guarantee
- Seems to contain fillers and emulsifiers like maltodextrin and polysorbate
- Expensive
- No TrustPilot rating
4. Equelle
Equelle uses a unique ingredient called S-equol, a plant-based ingredient derived from soy that is clinically proven to relieve a range of menopause symptoms, according to their website. It mimics estrogen and it is Generally Recognized as Safe and proven safe with no association with breast or other cancers, changes in sex or thyroid hormones, and negative effects on endometrial health.
We listed Equelle as fourth because soy-based ingredients have weak scientific evidence of alleviating pre-menopause symptoms.
Pros
- Has conducted a few clinical trials with generally positive results
- 90 day money-back guarantee
- 57% 5-star reviews on their website
- Free shipping in the US
- Ingredient comes from Japan and made in the US
Cons
- Only 600+ reviews on their website and not available on Amazon, which suggests they may be rather new
- Not sold outside the US
- Only available on their website
5. DIM 200mg Supplement by SMNutrition
DIM 200mg Supplement by SMNutrition is a DIM supplement that aims to manage excess estrogen levels by supporting your body’s metabolism. We ranked it fifth because DIM therapy aims to manage excess estrogen levels, while menopause tends to be associated with lower estrogen levels. As a result, using a DIM supplement may exacerbate your menopause symptoms.
For example, according to WebMD, “the worst-case scenario is that DIM may further osteoporosis – thinning bones – by lowering your body’s ability to keep a healthy bone density.”
That said, the company claims that its supplement cna support mild hot flashes, hormone acne, bloating, and low energy. As always, some supplements may work for some people but not others. We suggest that you do your own research and decide if you want to give this a try.
Pros
- Soy, gluten, and dairy-free
- Manufactured in a cGMP facility
- Has over 20,000 reviews on Amazon (although not all come from women experiencing menopause)
- Money-back guarantee upon return of product (it is not confirmed who pays for the return)
Cons
-
-
- Only 2 ingredients (DIM and bioperine)
- Seems to be marketed like a “magic pill” that can help many different people (for both women and men, from acne to weight loss)
- Very few product details offered on their website
- No Trustpilot review
-
