Hormone replacement therapy (HRT) is an invaluable treatment for women experiencing symptoms of menopause. But people on HRT may still also seek extra assistance to ease their symptoms. That’s where menopause supplements come in.
Below, we dig into nine of the most common vitamins, minerals and natural remedies used for treating menopause, what they do, and what you should be aware of when taking them.
Three key takeaways
Certain menopause supplements can interfere with HRT, so make sure you check with your GP first before taking any.
Vitamin D can help improve your mood, boost your immune system, and combat menopause-related bone loss.
Vitamin B12 can reduce menopause-related brain fog and fatigue.
Should you take menopause supplements?
“HRT remains the most effective treatment for relieving many menopause symptoms and protecting long-term health, including bone and heart health. However, some women also explore non-hormonal approaches, either alongside HRT for extra support, or when HRT isn’t suitable for them.
“While supplements can’t replace the benefits of HRT, certain options may help ease specific symptoms such as hot flushes, sleep issues, mood changes, or fatigue. Choosing high-quality products and checking for interactions with other medications is essential.”
While some supplements can offer symptom relief for certain women, they aren’t a one-size-fits-all solution. Quality, dose, and interactions all matter. Always speak to your GP or a pharmacist before starting new supplements, especially if you take other medicines.
Below are some of the best supplements for menopause symptoms:
Vitamin D
By taking vitamin D, you’re supporting your bone health, mood, and your immune system. During menopause, lower oestrogen levels increase the risk of bone loss, so vitamin D plays an important protective role.
In the UK, most people are deficient in vitamin D, especially during autumn and winter, so topping up is often recommended to support overall health.
Omega-3 fatty acids (the kind found in fish oil) may support mood, brain function, and help reduce inflammation. A classic way to up your omega-3 is to take cod liver oil tablets.
However, you should speak to a pharmacist if you take blood thinners such as warfarin, aspirin or clopidogrel, as omega-3 can affect bleeding.
By taking magnesium, you may be able to improve your sleep, mood, and muscle relaxation. Lower levels of magnesium are common in women who experience anxiety or insomnia.
Different types of magnesium are used for different effects:
Magnesium glycinate: gentle on the stomach and often used for sleep and anxiety support.
Magnesium citrate: more easily absorbed but can sometimes have a laxative effect.
Magnesium oxide: less well absorbed and mainly used for constipation.
With vitamin B12 supplements, you can boost your energy and brain function. This is because it helps your body make red blood cells and supports nerve health.
Low B12 levels can lead to fatigue, low concentration, and ‘brain fog’, which are symptoms many women notice during menopause.
Black cohosh
Black cohosh can be useful in reducing hot flushes, night sweats, and mood swings. It's believed that it works by acting on serotonin receptors in the brain, which can affect temperature regulation and mood.
It’s not suitable for people with liver problems or oestrogen-sensitive conditions like breast cancer, ovarian cancer, or endometrial cancer.
Probiotics
Probiotic supplements support gut health, which can affect hormone balance and digestion through the gut’s bacteria that helps process oestrogen.
Some women find probiotics help with bloating and digestive changes around menopause.
Ashwagandha is a herbal supplement that can help reduce stress and support sleep, by regulating stress hormones like cortisol. This can help you have better sleep and emotional balance during menopause.
St. John’s wort
St. John’s wort may improve mood changes related to menopause and, in the long-term, help reduce the severity of your hot flushes.
However, St. John’s wort can interact with many medicines, including HRT, some antidepressants and the contraceptive pill. So always make sure to get medical advice before using it.
Red clover
Red clover contains plant compounds called phytoestrogens, which mimics weak forms of oestrogen in your body. Some studies suggest it can help with hot flushes, but results are mixed. It’s important to keep in mind that this is one to avoid if you have oestrogen-sensitive conditions.
How can Chemist4U help with menopause symptoms?
At Chemist4U, we’re committed to helping you through menopause, whatever treatment you decide is right for you.
You should always check with your GP or pharmacist before taking menopause supplements alongside HRT, in case there are adverse effects. For example, St John’s wort may stop HRT tablets and capsules working as effectively.
Do I need iron supplements after menopause?
Iron supplements are not usually recommended for postmenopausal women, as your iron requirements after menopause are lower. However, talk to your GP or pharmacist if you are suffering from signs of iron-deficiency anaemia.
Is it better to go through menopause without medication?
Whether you choose to go through menopause with or without medication is entirely up to you and your needs. Some women find HRT a vital part of their menopause journey, while others find that lifestyle changes can help them cope with their symptoms. Speak to your GP if you’re unsure of what the right course of action is for your body.
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