<img src="https://images.immediate.co.uk/production/volatile/sites/30/2024/12/Best-menopause-supplements-f68469c.png?quality=90&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/12/Best-menopause-supplements-f68469c.png?quality=90&resize=960,639 960w, https://images.immediate.co.uk/production/volatile/sites/30/2024/12/Best-menopause-supplements-f68469c.png?quality=90&resize=720,479 720w, https://images.immediate.co.uk/production/volatile/sites/30/2024/12/Best-menopause-supplements-f68469c.png?quality=90&resize=576,383 576w, https://images.immediate.co.uk/production/volatile/sites/30/2024/12/Best-menopause-supplements-f68469c.png?quality=90&resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2024/12/Best-menopause-supplements-f68469c.png?quality=90&resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-929596 alignnone size-landscape_thumbnail" alt="Best menopause supplements" title="Best menopause supplements" /> <p>Life after <a href="/health/nutrition/what-is-menopause">menopause</a> marks a new phase, offering opportunities to focus on long-term health and vitality. While the menopause transition itself (perimenopause) is often discussed, the health challenges and priorities after menopause deserve equal attention.</p>
<p>Menopausal life presents distinct health considerations such as bone density loss, metabolic shifts, cardiovascular health risks, and neurological changes.</p>
<p>Common symptoms and health issues include increased risk of osteoporosis and fractures; cardiovascular issues such as high <a href="/health/health-conditions/spotlight-cholesterol">cholesterol</a>; vaginal dryness and urinary symptoms; weight gain and changes in body composition; and brain changes such as mood or <a href="/review/best-sleep-supplements">sleep issues</a>.</p>
<p>Not all these changes are solely hormone-related; lifestyle, genetics and ageing play significant roles.</p>
<h2>Best menopause supplements at a glance</h2>
<h3>Best general menopause supplements</h3>
<ul>
<li>Nu Mind Wellness Menopause Support, <a href="https://numindwellness.com/products/menopause-support-x-charlotte-hunter" target="_blank" rel="sponsored noopener noreferrer">£74.99</a></li>
<li>Wild Nutrition Food-Grown Menopause Complex, <a href="https://www.awin1.com/cread.php?id=489797&clickref=bbcgoodfood-0&awinmid=31934&p=https%3A%2F%2Fwww.wildnutrition.com%2Fproducts%2Ffood-grown-menopause-complex" target="_blank" rel="sponsored">£35</a></li>
</ul>
<h3>Best menopause supplements for mood</h3>
<ul>
<li>Integrative Therapeutics HPA Adapt, <a href="https://supplementhub.co.uk/products/hpa-adapt-120-vcapsules" target="_blank" rel="sponsored noopener noreferrer">£48.86</a></li>
</ul>
<h3>Best menopause supplements for metabolism</h3>
<ul>
<li>Vitanica Metabolic Manager, <a href="https://supplementhub.co.uk/products/metabolic-manager-120-capsules" target="_blank" rel="sponsored noopener noreferrer">£51.91</a></li>
<li>Lamberts Ubiquinol, <a href="https://www.medino.com/product/lamberts-ubiquinol-100mg-reduced-coq10-60-capsules" target="_blank" rel="sponsored noopener noreferrer">£37.89</a></li>
</ul>
<h3>Best menopause supplements for musculoskeletal health</h3>
<ul>
<li>Vitanica Osteoblend, <a href="https://supplementhub.co.uk/products/osteoblend-120-capsules" target="_blank" rel="sponsored noopener noreferrer">£36.97</a></li>
<li>Pharma Nord Bio-Pycnogenol, <a href="https://victoriahealth.com/bio-pycnogenol/" target="_blank" rel="sponsored noopener noreferrer">£15.35</a></li>
<li>Thorne Curcumin Phytosome, <a href="https://uk.iherb.com/pr/thorne-curcumin-phytosome-1000-mg-60-capsules/68447" target="_blank" rel="sponsored noopener noreferrer">£25.78</a></li>
</ul>
<h3>Best menopause supplements for vaginal health</h3>
<ul>
<li>Wild Nutrition Food-Grown Peri and Menopause Biotic, <a href="https://www.awin1.com/cread.php?id=489797&clickref=bbcgoodfood-0&awinmid=31934&p=https%3A%2F%2Fwww.wildnutrition.com%2Fproducts%2Ffood-grown-peri-menopause-biotic" target="_blank" rel="sponsored">£39</a></li>
<li>Pharma Nord Sea Buckthorn Oil, <a href="https://www.hollandandbarrett.com/shop/product/pharma-nord-omega-7-sea-buckthorn-oil-capsules-60032631" target="_blank" rel="sponsored noopener noreferrer">£21.49</a></li>
</ul>
<p><strong>Jump to section:</strong></p>
<ul>
<li><a href="#BEST">Best menopause supplements 2024</a></li>
<li><a href="#TAKE">Should I take a menopause supplement?</a></li>
<li><a href="#NUTRIENTS">What are the best nutrients for menopause?</a></li>
<li><a href="#HERBS">What are the best herbs for menopause?</a></li>
</ul>
<h2><a id="BEST"></a>Best menopause supplements 2024</h2>
<p><strong>Best general menopause supplements</strong></p>
<p><em>Note that some herbs and nutrients can interact with medications or be unsuitable for certain medical conditions, and may be true for several of the products listed below. Please consult with your healthcare provider before starting a new supplement.</em></p>
<h3>Nu Mind Wellness Menopause Support</h3>
<p>Available from <a href="https://numindwellness.com/products/menopause-support-x-charlotte-hunter" target="_blank" rel="sponsored noopener noreferrer">Nu Mind Wellness (£74.99)</a></p>
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<img class="wp-image-929599 align size-landscape_thumbnail image-handler__image image-handler__image–aspect no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/12/Nu-Mind-e542b93.png?quality=90&resize=620%2C413" width="620" height="413" alt="Nu Mind Wellness Menopause Support" title="Nu Mind">
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</div>
<p><strong>Price per day (recommended dose): £2.49</strong></p>
<p><strong>Star rating:</strong> 4.5/5</p>
<p>This is a comprehensive product, a daily sachet, designed for perimenopause and into the menopausal years. It contains herbs and nutrients to support mood, metabolism and nutrient deficiencies, and is free from undesirable additives. This is a firm favourite, but the price tag does reflect its high quality. Consider subscribing for a good discount.</p>
<p><strong>Available from:</strong></p>
<ul>
<li><a href="https://numindwellness.com/products/menopause-support-x-charlotte-hunter" target="_blank" rel="sponsored noopener noreferrer">Nu Mind Wellness (£74.99)</a></li>
</ul>
<h3>Wild Nutrition Food-Grown Menopause Complex</h3>
<p>Available from <a href="https://www.awin1.com/cread.php?id=489797&clickref=bbcgoodfood-0&awinmid=31934&p=https%3A%2F%2Fwww.wildnutrition.com%2Fproducts%2Ffood-grown-menopause-complex" target="_blank" rel="sponsored">Wild Nutrition (£35)</a>, <a href="https://www.amazon.co.uk/NUTRITION-Menopause-Supplements-Magnesium-Ashwagandha/dp/B014EIVZT8/ref=asc_df_B014EIVZT8?tag=bbc00-21&ascsubtag=bbcgoodfood-0" target="_blank" rel="sponsored">Amazon (£35)</a></p>
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<img class="wp-image-929605 align size-landscape_thumbnail image-handler__image image-handler__image–aspect no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/12/Wild-Nutrition-Menopause-Complex-5c8364a.png?quality=90&resize=620%2C413" width="620" height="413" alt="Wild Nutrition Menopause Complex" title="Wild Nutrition Menopause Complex">
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</div>
<p><strong>Price per day (recommended dose): £1.17</strong></p>
<p><strong>Star rating:</strong> 3.5/5</p>
<p>This is a food-form supplement meaning it contains freeze-dried foods and herbs to provide nutrient content. It is not a multi-nutrient, but contains magnesium and a combination of herbs and antioxidants aimed at supporting mood, metabolism, liver and cardiovascular health in the menopausal years.</p>
<p><strong>Available from:</strong></p>
<ul>
<li><a href="https://www.awin1.com/cread.php?id=489797&clickref=bbcgoodfood-0&awinmid=31934&p=https%3A%2F%2Fwww.wildnutrition.com%2Fproducts%2Ffood-grown-menopause-complex" target="_blank" rel="sponsored">Wild Nutrition (£35)</a></li>
<li><a href="https://www.amazon.co.uk/NUTRITION-Menopause-Supplements-Magnesium-Ashwagandha/dp/B014EIVZT8/ref=asc_df_B014EIVZT8?tag=bbc00-21&ascsubtag=bbcgoodfood-0" target="_blank" rel="sponsored">Amazon (£35)</a></li>
</ul>
<p><strong>Also consider:</strong> B vitamins</p>
<p>A B-vitamin complex, and particularly <a href="https://www.bbcgoodfood.com/review/best-vitamin-b12-supplements">vitamin B12</a>, are important for general menopause support. Read more about the role of <a href="/health/nutrition/what-are-b-vitamins">B vitamins</a> in the body.</p>
<p><strong>Best menopause supplements for mood</strong></p>
<h3>Integrative Therapeutics HPA Adapt</h3>
<p>Available from <a href="https://supplementhub.co.uk/products/hpa-adapt-120-vcapsules" target="_blank" rel="sponsored noopener noreferrer">The Supplement Hub (£48.86)</a></p>
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<img class="wp-image-929597 align size-landscape_thumbnail image-handler__image image-handler__image–aspect no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/12/Integrative-Therapeutics-HPA-Adap-275b0cb.png?quality=90&resize=620%2C413" width="620" height="413" alt="Integrative Therapeutics HPA Adapt" title="Integrative Therapeutics HPA Adap">
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</div>
<p><strong>Price per day (recommended dose): £1.63</strong></p>
<p>This is a herbal combination formula containing a range of adaptogenic herbs to calm the nervous system and support cognitive function.</p>
<p><strong>Available from:</strong></p>
<ul>
<li><a href="https://supplementhub.co.uk/products/hpa-adapt-120-vcapsules" target="_blank" rel="sponsored noopener noreferrer">The Supplement Hub (£48.86)</a></li>
</ul>
<p>Also consider: Magnesium and omega-3</p>
<p>Other single nutrient supplements to support mood and adrenal function include <a href="/review/best-magnesium-supplement">magnesium</a> and <a href="/review/best-omega-3-supplements">omega-3</a>.</p>
<p><strong>Best menopause supplements for metabolism:</strong></p>
<h3>Vitanica Metabolic Manager</h3>
<p>Available from <a href="https://supplementhub.co.uk/products/metabolic-manager-120-capsules" target="_blank" rel="sponsored noopener noreferrer">Supplement Hub (£51.91)</a></p>
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<img class="wp-image-929603 align size-landscape_thumbnail image-handler__image image-handler__image–aspect no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/12/Vitanica-Metabolic-Manager-7e81767.png?quality=90&resize=620%2C413" width="620" height="413" alt="Vitanica Metabolic Manager" title="Vitanica Metabolic Manager">
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<p><strong>Price per day (recommended dose): £2.60</strong></p>
<p>This is a potent nutrient and botanical formula for supporting blood glucose levels and a healthy insulin response. It has the addition of antioxidants, liver-supporting nutrients such as NAC, and anti-inflammatory turmeric. Although pricey, it is a great all-rounder for metabolic health.</p>
<p><strong>Available from:</strong></p>
<ul>
<li><a href="https://supplementhub.co.uk/products/metabolic-manager-120-capsules" target="_blank" rel="sponsored noopener noreferrer">Supplement Hub (£51.91)</a></li>
</ul>
<h3>Lamberts Ubiquinol</h3>
<p>Available from <a href="https://www.medino.com/product/lamberts-ubiquinol-100mg-reduced-coq10-60-capsules" target="_blank" rel="sponsored noopener noreferrer">Medino (£37.89)</a>, <a href="https://www.bodykind.com/supplements-c11/antioxidants-c30/ubiquinol-c70/lamberts-ubiquinol-reduced-coq10-60-capsules-p2051" target="_blank" rel="sponsored noopener noreferrer">Bodykind (£52)</a></p>
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<img class="wp-image-929598 align size-landscape_thumbnail image-handler__image image-handler__image–aspect no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/12/Lamberts-Ubiquinol-bd2b49b.png?quality=90&resize=620%2C413" width="620" height="413" alt="Lamberts Ubiquinol" title="Lamberts Ubiquinol">
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</div>
<p><strong>Price per day (recommended dose): 87p</strong></p>
<p>Ubiquinol is the bioactive form of CoQ10, making it easy to absorb. CoQ10 is helpful for energy production, metabolism and heart health.</p>
<p><strong>Available from:</strong></p>
<ul>
<li><a href="https://www.medino.com/product/lamberts-ubiquinol-100mg-reduced-coq10-60-capsules" target="_blank" rel="sponsored noopener noreferrer">Medino (£37.89)</a></li>
<li><a href="https://www.bodykind.com/supplements-c11/antioxidants-c30/ubiquinol-c70/lamberts-ubiquinol-reduced-coq10-60-capsules-p2051" target="_blank" rel="sponsored noopener noreferrer">Bodykind (£52)</a></li>
</ul>
<p><strong>Best menopause supplements for musculoskeletal health</strong></p>
<h3>Vitanica Osteoblend</h3>
<p>Available from <a href="https://supplementhub.co.uk/products/osteoblend-120-capsules" target="_blank" rel="sponsored noopener noreferrer">Supplement Hub (£36.97)</a></p>
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<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/12/Vitanica-Osteoblend-de15768.png?quality=90&resize=555%2C370" type="image/png">
<img class="wp-image-929604 align size-landscape_thumbnail image-handler__image image-handler__image–aspect no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/12/Vitanica-Osteoblend-de15768.png?quality=90&resize=620%2C413" width="620" height="413" alt="Vitanica Osteoblend" title="Vitanica Osteoblend">
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</div>
<p><strong>Price per day (recommended dose): 92p</strong></p>
<p>Osteoblend is a multi-nutrient combining a helpful blend of vitamin D, calcium, vitamin K, B vitamins and additional minerals to support bone health.</p>
<p><strong>Available from:</strong></p>
<ul>
<li><a href="https://supplementhub.co.uk/products/osteoblend-120-capsules" target="_blank" rel="sponsored noopener noreferrer">Supplement Hub (£36.97)</a></li>
</ul>
<h3>Pharma Nord Bio-Pycnogenol</h3>
<p>Available from <a href="https://victoriahealth.com/bio-pycnogenol/" target="_blank" rel="sponsored noopener noreferrer">Victoria Health (£15.35)</a>, <a href="https://www.bodykind.com/supplements-c11/antioxidants-c30/pine-bark-c199/pharma-nord-bio-pycnogenol-30-x-40mg-tablets-p532" target="_blank" rel="sponsored noopener noreferrer">Bodykind (£15.35)</a>, <a href="https://www.amazon.co.uk/Pharma-Nord-Bio-Pycnogenol-150-tablets/dp/B000GY77VK?tag=bbc00-21&ascsubtag=bbcgoodfood-0" target="_blank" rel="sponsored">Amazon (£38.99)</a></p>
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<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/12/Pharma-Nord-Bio-Pycnogenol-9458d17.png?webp=true&quality=90&resize=299%2C199, https://images.immediate.co.uk/production/volatile/sites/30/2024/12/Pharma-Nord-Bio-Pycnogenol-9458d17.png?webp=true&quality=45&resize=599%2C399 2x" type="image/webp">
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<img class="wp-image-929600 align size-landscape_thumbnail image-handler__image image-handler__image–aspect no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/12/Pharma-Nord-Bio-Pycnogenol-9458d17.png?quality=90&resize=620%2C413" width="620" height="413" alt="Pharma Nord Bio-Pycnogenol" title="Pharma Nord Bio-Pycnogenol">
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</div>
<p><strong>Price per day (recommended dose): 51p</strong></p>
<p>Pycnogenol is a plant extract from pine bark, and is increasingly well researched for a wide variety of symptoms and conditions, most notably arthritic pain, and is supportive for cardiovascular health.</p>
<p><strong>Available from:</strong></p>
<ul>
<li><a href="https://victoriahealth.com/bio-pycnogenol/" target="_blank" rel="sponsored noopener noreferrer">Victoria Health (£15.35)</a></li>
<li><a href="https://www.bodykind.com/supplements-c11/antioxidants-c30/pine-bark-c199/pharma-nord-bio-pycnogenol-30-x-40mg-tablets-p532" target="_blank" rel="sponsored noopener noreferrer">Bodykind (£15.35)</a></li>
<li><a href="https://www.amazon.co.uk/Pharma-Nord-Bio-Pycnogenol-150-tablets/dp/B000GY77VK?tag=bbc00-21&ascsubtag=bbcgoodfood-0" target="_blank" rel="sponsored">Amazon (£38.99)</a></li>
</ul>
<h3>Thorne Curcumin Phytosome</h3>
<p>Available from <a href="https://uk.iherb.com/pr/thorne-curcumin-phytosome-1000-mg-60-capsules/68447" target="_blank" rel="sponsored noopener noreferrer">iHerb (£25.78)</a>, <a href="https://bigvits.co.uk/thorne-research-curcumin-phytosome-1000mg-60-capsules.html" target="_blank" rel="sponsored noopener noreferrer">Big Vits (£31.95)</a>, <a href="https://healf.com/en-uk/products/curcumin-phytosome-nsf-certified-120-caps?selling_plan=5473272047" target="_blank" rel="sponsored noopener noreferrer">Healf (£40.09)</a></p>
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<p><strong>Price per day (recommended dose): 51p</strong></p>
<p>Curcumin is the active form of turmeric and is well researched for its anti-inflammatory effects and cardio-protective properties.</p>
<p><strong>Available from:</strong></p>
<ul>
<li><a href="https://uk.iherb.com/pr/thorne-curcumin-phytosome-1000-mg-60-capsules/68447" target="_blank" rel="sponsored noopener noreferrer">iHerb (£25.78)</a></li>
<li><a href="https://bigvits.co.uk/thorne-research-curcumin-phytosome-1000mg-60-capsules.html" target="_blank" rel="sponsored noopener noreferrer">Big Vits (£31.95)</a></li>
<li><a href="https://healf.com/en-uk/products/curcumin-phytosome-nsf-certified-120-caps?selling_plan=5473272047" target="_blank" rel="sponsored noopener noreferrer">Healf (£40.09)</a></li>
</ul>
<p><strong>Best menopause supplements for vaginal health</strong></p>
<h3>Wild Nutrition Food-Grown Peri and Menopause Biotic</h3>
<p>Available from <a href="https://www.awin1.com/cread.php?id=489797&clickref=bbcgoodfood-0&awinmid=31934&p=https%3A%2F%2Fwww.wildnutrition.com%2Fproducts%2Ffood-grown-peri-menopause-biotic" target="_blank" rel="sponsored">Wild Nutrition (£39)</a>, <a href="https://www.amazon.co.uk/NUTRITION-Food-Grown%C2%AE-Perimenopause-Supplements-Microbiotic/dp/B0CZYP9H7L?th=1&tag=bbc00-21&ascsubtag=bbcgoodfood-0" target="_blank" rel="sponsored">Amazon (£39)</a></p>
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<img class="wp-image-929606 align size-landscape_thumbnail image-handler__image image-handler__image–aspect no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/12/Wild-Nutrition-Peri-Menopause-Biotic-e6855a4.png?quality=90&resize=620%2C413" width="620" height="413" alt="Wild Nutrition Peri + Menopause Biotic" title="Wild Nutrition Peri + Menopause Biotic">
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<p><strong>Price per day (recommended dose): £1.30</strong></p>
<p><strong>Star rating:</strong> 3.5/5</p>
<p>This is a targeted probiotic with bacterial strains that are well researched for women’s health. Probiotics are particularly helpful in menopause because when oestrogen drops, we are more susceptible to vaginal and urinary tract infections.</p>
<p><strong>Available from:</strong></p>
<ul>
<li><a href="https://www.awin1.com/cread.php?id=489797&clickref=bbcgoodfood-0&awinmid=31934&p=https%3A%2F%2Fwww.wildnutrition.com%2Fproducts%2Ffood-grown-peri-menopause-biotic" target="_blank" rel="sponsored">Wild Nutrition (£39)</a></li>
<li><a href="https://www.amazon.co.uk/NUTRITION-Food-Grown%C2%AE-Perimenopause-Supplements-Microbiotic/dp/B0CZYP9H7L?th=1&tag=bbc00-21&ascsubtag=bbcgoodfood-0" target="_blank" rel="sponsored">Amazon (£39)</a></li>
</ul>
<h3>Pharma Nord Sea Buckthorn Oil</h3>
<p>Available from <a href="https://www.hollandandbarrett.com/shop/product/pharma-nord-omega-7-sea-buckthorn-oil-capsules-60032631" target="_blank" rel="sponsored noopener noreferrer">Holland & Barrett (£21.49)</a>, <a href="https://www.revital.co.uk/products/pharma-nord-omega-7-sea-buckthorn-oil-omega-3-6-7-9-150-capsules" target="_blank" rel="sponsored noopener noreferrer">Revital (£36.60)</a>, <a href="https://victoriahealth.com/omega-7-sea-buckthorn-oil-150capsules/" target="_blank" rel="sponsored noopener noreferrer">Victoria Health (£45.75)</a></p>
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<img class="wp-image-929601 align size-landscape_thumbnail image-handler__image image-handler__image–aspect no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/12/Pharma-Nord-Sea-Buckthorn-oil-6e1742d.png?quality=90&resize=620%2C413" width="620" height="413" alt="Pharma Nord Sea Buckthorn oil" title="Pharma Nord Sea Buckthorn oil">
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<p><strong>Price per day (recommended dose): 38p</strong></p>
<p>Omega-7 from sea buckthorn is well researched to support mucous membrane production and, as such, can be helpful for vaginal dryness and atrophy which are common in the menopause.</p>
<p><strong>Available from:</strong></p>
<ul>
<li><a href="https://www.hollandandbarrett.com/shop/product/pharma-nord-omega-7-sea-buckthorn-oil-capsules-60032631" target="_blank" rel="sponsored noopener noreferrer">Holland & Barrett (£21.49)</a></li>
<li><a href="https://www.revital.co.uk/products/pharma-nord-omega-7-sea-buckthorn-oil-omega-3-6-7-9-150-capsules" target="_blank" rel="sponsored noopener noreferrer">Revital (£36.60)</a></li>
<li><a href="https://victoriahealth.com/omega-7-sea-buckthorn-oil-150capsules/" target="_blank" rel="sponsored noopener noreferrer">Victoria Health (£45.75)</a></li>
</ul>
<h2><a id="TAKE"></a>Should I take a menopause supplement?</h2>
<p>Supplements can provide targeted nutritional and herbal support, helping to manage symptoms and disease risk, but they do not replace hormones. Hormone replacement therapy (HRT) is the only option for directly replacing hormones that are no longer being produced.</p>
<p>For those who cannot or choose not to take HRT, supplements and lifestyle changes –such as weight-bearing exercise, a nutrient-rich diet and stress management – play a crucial role.</p>
<p>After <a href="https://www.bbcgoodfood.com/health/nutrition/what-is-menopause">menopause</a>, the adrenal glands take over producing sex hormones in low volumes, so having good adrenal health is important. There are some supplements that may help mood and adrenal health in menopause, covered above, but it’s also important to get a handle on the elements in your life causing you stress. Getting good at boundary setting and utilising stress management techniques are invaluable!</p>
<h2><a id="NUTRIENTS"></a>What are the best nutrients for menopause?</h2>
<p>Many of the same nutrients that are important in perimenopause continue to be crucial through the menopausal years. These include:</p>
<h3>B vitamins</h3>
<p><strong>Why:</strong> Support energy production, mood regulation, and nerve function. Specifically:</p>
<ul>
<li>B6: May help regulate mood swings</li>
<li><a href="/review/best-vitamin-b12-supplements">B12</a>: Supports cognitive function and energy levels</li>
<li>Folate (B9): Essential for red blood cell production and heart health</li>
</ul>
<p><strong>Dosage:</strong></p>
<ul>
<li>B6: 1.5 mg/day (upper safe limit: 10 mg/day)</li>
<li>B12: 2.4 mcg/day (higher doses may be beneficial for many)</li>
<li>Folate: 200 – 400 mcg/day</li>
</ul>
<p><strong>Research:</strong> B vitamins may reduce depressive symptoms and improve energy during hormonal transitions</p>
<h3>Magnesium</h3>
<ul>
<li>Why: Helps reduce anxiety, improve sleep, and support bone health</li>
<li>Dosage: 300-400 mg/day</li>
<li>Research: <a href="/review/best-magnesium-supplement">Magnesium</a> supplementation has shown benefits for sleep and stress reduction in perimenopausal women</li>
</ul>
<h3>Taurine</h3>
<ul>
<li>Why: May help with anxiety, sleep, and cardiovascular health. Particularly beneficial when taken with magnesium</li>
<li>Recommended intake: 500-3,000 mg/day</li>
<li>Research: Shown to reduce oxidative stress, support metabolism, calm the brain and improve mood</li>
</ul>
<h3>Vitamin D</h3>
<ul>
<li>Why: Essential for bone health, immune function, and hormone regulation</li>
<li>Dosage: 10 mcg (400 IU)/day (up to 4,000 IU/day if deficient)</li>
<li>Research: Deficiency in <a href="/review/best-vitamin-d-supplements">Vitamin D</a> is linked to increased risk of osteoporosis and mood disorders in perimenopause</li>
</ul>
<h3>Vitamin C</h3>
<ul>
<li>Why: Supports <a href="/review/best-collagen-supplements-tried-and-tested">collagen</a> production for skin health and boosts immunity</li>
<li>Dosage: 75 mg/day (up to 2,000 mg/day)</li>
<li>Research: Shown to enhance antioxidant defences and skin health during ageing</li>
</ul>
<h3>Zinc</h3>
<ul>
<li>Why: Supports immunity, skin health, and hormone regulation</li>
<li>Dosage: 8-11 mg/day (upper limit: 40 mg/day)</li>
<li>Research: <a href="/review/best-zinc-supplements">Zinc</a> supplementation can improve skin integrity and immunity in midlife women</li>
</ul>
<h3>Iodine</h3>
<ul>
<li>Why: Essential for thyroid health, which impacts metabolism and energy levels</li>
<li>Recommended Intake: Up to 150 mcg/day (people with thyroid conditions need to work with a healthcare practitioner before supplementing)</li>
<li>Research: Iodine deficiency may worsen thyroid dysfunction, though it can also exacerbate it in the case of autoimmunity, so best to check before taking</li>
</ul>
<h3>Vitamin E</h3>
<ul>
<li>Why: May help alleviate hot flushes and skin dryness</li>
<li>Recommended Intake: 15 mg/day</li>
<li>Research: Has been shown to reduce the severity of hot flushes</li>
</ul>
<h3>Choline</h3>
<ul>
<li>Why: Supports brain function and liver health, and can deplete with oestrogen</li>
<li>Recommended Intake: 425 mg/day</li>
<li>Research: Choline deficiency is linked to cognitive decline and liver dysfunction</li>
</ul>
<h3>Chromium</h3>
<ul>
<li>Why: Helps regulate blood sugar levels, reducing sugar cravings – ensure you get medical advice before taking if using diabetes related or weight loss medication</li>
<li>Recommended Intake: 200-1000 mcg/day</li>
<li>Research: Beneficial for stabilising glucose levels during metabolic shifts that come with perimenopause</li>
</ul>
<h3>Glycine</h3>
<ul>
<li>Why: Supports sleep, mood, and collagen production</li>
<li>Recommended Intake: 3-5 g/day.</li>
<li>Research: Glycine has been shown to improve sleep quality and reduce menopausal symptoms</li>
</ul>
<h3>Inositol</h3>
<ul>
<li>Why: Promotes hormonal balance and supports healthy cholesterol and cardiovascular health. Caution when using alongside medications that impact blood sugars</li>
<li>Recommended intake: 2-4 g/day.</li>
<li>Research: Effective for regulating insulin sensitivity and lipids</li>
</ul>
<h3>Fibre</h3>
<ul>
<li>Why: Aids digestion and supports gut and heart health, as well as oestrogen metabolism</li>
<li>Recommended intake: 25-30g/day for women.</li>
<li>Research: High-fibre diets improve metabolic health and may reduce inflammation</li>
</ul>
<h3>Omega-3 fatty acids</h3>
<ul>
<li>Why: Reduces inflammation, supports heart health, and may alleviate mood swings and hot flashes</li>
<li>Recommended intake: 1-2 g/day of EPA/DHA.</li>
<li>Research: <a href="/review/best-omega-3-supplements">Omega-3</a>s have shown benefits for mental health, cardiovascular health, and hot flushes</li>
</ul>
<p>Iron, while beneficial, can mostly be acquired through diet once periods have stopped because you are no longer losing blood regularly – though it is always worth checking iron levels.</p>
<p>Omega 3, fibre, protein, choline, and inositol are of particular importance to support the metabolic shifts that occur in menopause.</p>
<p>In addition, <a href="https://www.bbcgoodfood.com/health/nutrition/best-calcium-rich-foods">calcium</a> and <a href="https://www.ncbi.nlm.nih.gov/books/NBK531491/">CoQ10</a> become important nutrient considerations, to support bone health, energy production, and heart health. It is thought that menopausal women benefit from 1.2 grams of calcium daily (which can be obtained from diet, or topping up with supplements if really needed) to reduce the risk of osteoporosis, and 100-200mg of CoQ10 for energy production and cardiovascular health.</p>
<h2><a id="HERBS"></a>What are the best herbs for menopause?</h2>
<p>Herbs are not as well researched as nutrients, and there is little agreement on specific doses, which is why it’s usually best to work with a qualified herbalist for bespoke preparations. A few herbs that might be helpful for menopausal women are:</p>
<h3>Turmeric</h3>
<p>A <a href="https://pubmed.ncbi.nlm.nih.gov/36804260/">potent anti-inflammatory antioxidant</a> and one of the better researched herbs. It may help with joint pain and heart health, typically dosed at 500-1000mg daily.</p>
<h3>Adaptogens and mushrooms</h3>
<p><a href="https://www.sciencedirect.com/science/article/pii/S1756464623002955">Adaptogenic herbs</a> and <a href="https://www.sciencedirect.com/science/article/pii/S0149763424000162">mushrooms</a> such as ashwaganda (Withania somnifera), rhodiola, lion’s mane and reishi.</p>
<p>Adaptogens are calming for the nervous system and may help support the function of the adrenal glands which is where all of our sex hormones are synthesised in the menopause. Dosing depends on the herb, and the research is variable.</p>
<h3>Liver-supporting herbs</h3>
<p>For example, dandelion and <a href="https://www.ncbi.nlm.nih.gov/books/NBK541075/">milk thistle</a>: these may assist in the liver being able to metabolise hormones and support metabolic health. Again, research on dosing is variable.</p>
<h3>Pycnogenol</h3>
<p>This is a plant extract from <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC11096518/">pine bark</a>, and is increasingly well researched for a wide variety of symptoms and conditions, most notably arthritic pain, and is supportive for cardiovascular health. Dosage is typically 100-200mg daily.</p>
<p><strong>Related guides</strong></p>
<p><a href="/health/nutrition/what-is-menopause">What is menopause?</a><br>
<a href="/health/wellness/eat-beat-menopause">Eat the menopause</a><br>
<a href="/health/wellness/what-eat-menopause">Menopause diet: what to eat</a><br>
<a href="/womens-health">Women’s health</a><br>
<a href="/health/wellness/food-and-hormones-what-to-eat-during-your-period">Food and hormones: what to eat during your period</a><br>
<a href="/health/wellness/what-supplements-should-i-take">What supplements should I take?</a><br>
<a href="/health/nutrition/do-supplements-work">Do supplements work?</a><br>
<a href="/health/fitness/how-to-get-the-most-out-of-supplements">How to get the most out of supplements</a></p>
<p><strong>More supplement reviews</strong></p>
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<a href="/review/best-biotin-supplements">Best biotin supplements</a></p>
<hr>
<p><em>All health content on <span class="skimlinks-unlinked">goodfood.com</span> is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website <a href="https://www.immediate.co.uk/terms-and-conditions/">terms and conditions</a> for more information.</em></p>
Best menopause supplements – to support mood, metabolism and vaginal health
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