The Best Menopause Supplements To Try, According To Three Experts

The symptoms of perimenopause span everything from mood swings, depression and fatigue, to sleep issues, brain fog, memory loss and hot flushes (including night sweats). Ranging in severity from person to person, these are all hallmarks of what can be a difficult time – according to Medichecks, which provides at-home menopause blood tests, 70 per cent of women going through the perimenopause say it has affected their self-worth, while 46 per cent say it has damaged their career. “It’s important people are aware of what perimenopause can bring because you can do things in your 30s to reduce problems during that time,” says Natasha Richardson, medical herbalist, hormone health expert and founder of Forage Botanicals. “Many women assume they’re horribly ill when the symptoms kick in, rather than having the assurance that it’s natural hormone changes that, with the right support, can be managed till they pass.” Thankfully, a growing number of famous faces – Gwyneth Paltrow included – are getting real about perimenopause, and speaking about the symptoms they suffer openly.

While greater awareness of this key hormonal phase in a woman’s life is slowly growing, there is still a widespread lack of understanding of how to manage menopause symptoms. As well as HRT (or hormone replacement therapy), and regular exercise, one area to consider is your diet. With an increase in retailers creating menopause-specific sections in store and online, here Vogue speaks to the experts to discover their recommendations on the dietary choices to make, along with the best menopause supplements to take, to ensure you’re supported throughout.

Best menopause supplements at a glance:

1. Look after your gut

Gut health is important and helps with myriad key systems within the body. “Research has discovered a special subset of microbes in the gut microbiome, called the estrobolome, which play a crucial role in detoxifying and eliminating hormones,” says author and nutritional therapist Eve Kalinik. “Oestrogen, as well as other hormones and toxins, are excreted through bile from the liver into our gut, where it is eventually eliminated from the body via our faeces. This is why constipation can result in an oestrogen dominance that is often common during perimenopause and postmenopause.” If the gut microbiome is out of balance, it can result in hormones – and notably oestrogen – being reabsorbed, which can then heighten menopausal symptoms.

The gut is also responsible for making and managing neurotransmitters, such as serotonin (responsible for happiness), dopamine and melatonin, all of which have an influence on mood and sleep, so it’s important to keep the gut happy for a healthy body and mind.

2. Reduce stress early on

Recent studies, including the 2023 Swiss Perimenopause Study, show that chronic stress in your 30s or the pre-perimenopause phase – before many will even enter the perimenopause – can significantly impact how you experience both the perimenopause and the menopause itself. “Studies are now looking at the impact of increased cortisol levels on hormone balance in our late 30s, particularly a reduction in the sensitivity of the brain to oestrogen and the blocking of effects of progesterone, reporting that experiences of chronic stress during pre-perimenopause can lead to more pronounced symptoms such as anxiety and depression, sleep disturbances and cognitive difficulties,” says Richardson. Forage’s pre-perimenopause bundle contains an adaptogen-rich combination of tinctures and tonics to reduce cortisol and provide hormonal balance. The Premenstrual Peace Drops contain balancing herbs like hawthorn, liquorice root and passion flower to calm the body’s stress response, while the Rested Resilience Chai Latte Blend combines ashwagandha, hawthorn and oat tops to lower cortisol and promote a sense of calm and resilience.

3. Take a women’s multivitamin

To maintain energy and mood, women’s health and emotional wellbeing expert Judith Forsyth says it’s important to take a good mix of vitamins, especially B6 and B12. “These are also often combined with botanicals, such as Siberian ginseng (for energy) and alfalfa to help with hot flushes,” she says.

4. Eat phytoestrogens

Red wine, coffee, strawberries, nuts and seeds, oats, wheat, liquorice root tea and olive oil are all phytoestrogens, otherwise known as plant-based compounds which have properties akin to those of oestrogen itself. There is some evidence to suggest that they can help prevent osteoporosis and reduce hot flushes.

5. Invest in a probiotic

“Whilst oestrogen production is mostly given to the adrenals during and post menopause, oestrogen metabolism, or how much oestrogen the body can use, is created by beneficial bacteria in the gut. That’s why a good multi-strain probiotic is a supplement staple for any woman in this life stage,” says Stephanie Baker, Purolabs nutritionist consultant.

6. Protein is important

Eating enough protein is paramount, it helps to stabilise blood sugar levels, makes us feel fuller, and play a critical role in the production of neurotransmitters. Kalinik advises aiming for 1g per 1kg of your weight as a daily target (or the size of your palm). “Eat a wide variety of foods,” she says, advising everything from free-range poultry and oily fish, to eggs, yoghurt and cheese. “Plant-based sources could include tofu or tempeh, as well as pulses and legumes.”

7. For better sleep

Magnesium is a great supplement to try if you’re struggling with shut-eye, since it helps relax muscles and promotes a deeper and more restorative sleep, while also balancing blood sugar levels. “Some studies have also shown that foods high in the amino acid glycine (found in milk and cheese), can also help menopausal women sleep more deeply,” says Forsyth. “Another good botanical to incorporate is valerian root.”

8. Boost your polyphenols

“Try to add in foods that can provide diversity and a polyphenol boost at every meal,” explains Dr Federica Amati, nutritionist and chief nutrition scientist for Indi Supplements. “For example, mixed herbs and spices added to scrambled eggs; frozen berries in overnight oats; a handful of mixed mushrooms added to a stir fry; nuts and seeds blended with fresh basil, rocket and extra virgin olive oil to make a quick pesto; or a spoonful of kefir added to vegetable soup – the aim is to have 30 different plants per week, which provide different types of prebiotic fibre and polyphenols to ensure a healthy, diverse gut microbiome.” She is emphatic that eating lots of different plants is key to significantly improving symptoms of the menopause.

9. Explore adaptogens

Adaptogenic herbs help improve the body’s ability to respond to stress, as well as increase energy and reduce fatigue. That means they can help mitigate long-term stress and burnout, which will exacerbate perimenopausal problems. “We like ashwagandha and use it in the Forage Botanicals Rested Resilience Chai Latte,” adds Richardson.

10. Consume fats with every meal

Crucial for hormone production, Kalinik advises eating a portion of dietary fat at every meal. “Sources of healthy fats include oily fish, grass-fed meat, eggs, olive oil, nuts, seeds, avocado, organic butter, ghee or coconut oil,” she says.

11. Vitamin D

A drop in oestrogen and calcium levels during perimenopause means that bone health can suffer. Taking a vitamin D supplement (at least 600 IU) helps maintain it.

12. Omega 3

Providing anti-inflammatory and joint health support, omega 3 fish oils are a good supplement to incorporate into your diet. They can also help with cognitive health.

13. Consider a menopause-specific supplement

To help mitigate the effects and frequency of physical symptoms, such as hot flushes, Forsyth recommends a menopause supplement that “ideally contains a blend of ingredients like evening primrose oil and soy isoflavones”.

14. For depleting collagen levels

As perimenopause hits, your skin and hair can be impacted due to the aforementioned decrease in oestrogen, which causes collagen levels to drop. Seek out supplements that cater to hair, skin and nails, delivering collagen, biotin and zinc to help strengthen and support them both.

15. What to avoid

Caffeine and alcohol. “Watch your intake of these as both can worsen peri and post-menopausal symptoms and increase cortisol, which can lead to further hormonal imbalances and disrupt sleep,” says Kalinik.

“Skipping meals and drinking caffeine on an empty stomach are daily nutritional habits that I see repeatedly having the biggest impact on common menopausal symptoms like anxiety, fatigue and irritability,” adds Baker.