Menopause is a natural phase of a woman's life, but it can bring about a range of challenging symptoms. Hot flashes, mood swings, vaginal dryness, and sleep disturbances are just a few of the issues that women may experience during this time. While menopause is inevitable, there are ways to manage and alleviate these symptoms. One popular option is the use of menopause supplements.
In this comprehensive guide, we will explore the benefits of menopause supplements and provide an overview of some of the key ingredients that have been scientifically proven to help manage menopause symptoms. Whether you're just beginning to explore menopause supplements or looking for a new option to try, this guide will equip you with the knowledge you need to make an informed decision.
This review is primarily for women who do not want or can not have Hormone Replacement Therapy (HRT).
The Very Best Menopause Supplements
EstroCare – Best Overall
Elm and Rye – Best Menopause Multivitamin
FlexAgain – Best for Menopause Joint Pain
Hourglass Fit – Best Supplement For Menopause Weight Gain
Dmeisy Probiotic – Best Menopause Probiotic
RestAgain – Best Sleep Aid for Menopause
Understanding Menopause and Its Symptoms
Before diving into the benefits of menopause supplements, let's first understand what menopause is and the symptoms associated with it. Menopause is a natural biological process that marks the end of a woman's reproductive years. It typically occurs between the ages of 45 and 55, although it can happen earlier or later for some women.
During menopause, the body undergoes hormonal changes, specifically a decrease in estrogen and progesterone production. These hormonal fluctuations can lead to a variety of symptoms that can significantly impact a woman's quality of life. Some of the most common symptoms include:
Hot flashes and night sweats: Sudden waves of heat that can cause intense sweating and discomfort.
Emotional changes, including irritability, anxiety, and depression.
Reduced lubrication and discomfort during sexual intercourse.
Difficulty falling asleep or staying asleep throughout the night.
Changes in libido:
Decreased interest in sexual activity.
Bone density loss:
Increased risk of osteoporosis and fractures.
Changes in metabolism and distribution of body fat.
While these symptoms can vary in severity and duration, they can significantly impact a woman's overall well-being. Menopause supplements aim to alleviate these symptoms and provide support during this transitional phase.
The Benefits of Menopause Supplements
Menopause supplements offer a range of benefits for women experiencing symptoms associated with menopause. While individual experiences may vary, many women have reported the following advantages after incorporating menopause supplements into their daily routine:
1. Relief from Hot Flashes and Night Sweats
2. Improved Mood and Emotional Well-being
3. Enhanced Vaginal Health
4. Better Sleep Quality
5. Support for Bone Health
EstroCare - Best Menopause Supplements Overall
Also rated best product for Hot Flushes
What make EstroCare by Nutra FA our number one choice for helping with hot flushes during perimenopause, menopause and postmenopause?
We will look at the ingredients and the science behind the ingredients
EstroCare by Nutra FA have put together a blend of the most well studied and scientifically proven ingredients that can help manage menopausal symptoms. All the ingredients have been scientifically proven to work for the various difficulties experienced during menopause. All the ingredients are dosed at the correct levels as recommended by scientific research. What we are happy to see is that all of the ingredients are listed on the bottle with their exact dosages, and there is no inclusion of a proprietary blend (our pet hate)
The ingredients within EstroCare by Nutra FA are of premium quality and for this reason we have endeavored to research the science behind the use of these ingredients and the dosages within the blend. Hopefully you won't just take our word and our findings, but the facts from studies carried out by numerous scientific researches institutes from around the world but mainly based on research carried out in the USA.
100 mg DHEA: May help with mood, energy levels, and libido.
1 mg Vitamins B6 and 2.4 mcg B12: Can support hormonal balance and energy levels.
700μg Vitamin A: May promote healthy skin and vaginal membranes.
25 mg Vitamin C: Acts as an antioxidant and supports immune function.
15 mcg Vitamin D: Helps with bone health, sleep and mood regulation.
6 mg Iron: Important for preventing anemia and supporting energy levels especially during menopause.
8 mg Zinc: Supports immune function and hormone balance.
120 mg Black Cohosh: Commonly used for hot flashes, mood swings, and sleep disturbances.
80 mg Red Clover: May help reduce hot flashes and improve bone health.
300 mg Ginseng Extract: Can alleviate fatigue and improve cognitive function, improve mood and "drive".
6 million colonies of each Bifidobacterium animalis & Lactobacillus gasseri: Probiotics that support gut health, but more importantly vaginal health, and may reduce menopause symptoms.
200 mg 5-HTP: Can help with mood regulation and sleep quality, it also helps with cravings.
200 mcg Chromium: Supports blood sugar control and reduces cravings.
100 mg Soy Isoflavones: May help with hot flashes and bone health.
100 mg Calcium Citrate: Important for maintaining bone density during menopause.
200 mg Magnesium: Helps with mood, sleep, and muscle relaxation.
200 mg 4:1 Maca: Can reduce hot flashes, improve mood, and has been shown in multiple trials to enhance libido.
4 mg Siberian Rhubarb Extract: Has been shown to help hot flashes and improve sleep quality.
Pros and Cons
Scientifically proven ingredients
Correctly dosed ingredients
No Preparatory blend
Best quality used.
Excellent reviews. At time of writing all reviews on Reddit, Amazon and the Nutra FA website are all 5-star.
Fewer hot flashes
Only available from company website
This proved an excellent all-round product, what was noticeable first and foremost was the speed at which it helped with hot flushes. What was also very pleasing was the reduction in tummy cramps, improved sleep and less dryness in the most intimate of places. Whilst we have recommend this for best menopause supplement for hot flushes, we would also recommend this for best overall supplement for perimenopause, menopause and postmenopause.
FlexAgain - Best menopause supplements for joint health.
FlexAgain by Nutra FA is by far the best joint supplement that we’ve seen for some time. They’ve used 11 ingredients that have all been clinically studied to either reduce joint pain, improve joint mobility or improve overall joint health.
The supplement seems to be ideally dosed for Osteoarthritis, joint pain and perimenopause, menopause and postmenopause joint pain.
1100 mg omega 3 – Hits your RDI of
, which has been shown to reduce joint pain and inflammation. [1,2]
500 mg curcumin extract – Curcumin extract is the active ingredient in turmeric, taking a pure extract means that FlexAgain can get the same results from 500 mg that you’d need 2-3 grams of Turmeric for.
50 mg methylsulfonylmethane – this is the one that’s under dosed.
250 mg of Eurovita Extract 77 (or ginger) – Shown to be as effective as 3000 mg of standard ginger in reducing inflammation and improving joint mobility.
400 mg glucosamine HCL – Glucosamine HCL is 3X as potent as the weaker glucosamine sulphate seen in a lot of other supplements, it’s a lot more expensive and doesn’t have quite as many trials which is why we don’t see it very often in other supplements, although there are still dozens of trials backing it’s use and it’s simply a purer form of glucosamine.
250 mg chondroitin – Chondroitin largely functions to support glucosamine, the molecules work together and it’s been shown to amplify the joint protective effects, although when studied in isolation it doesn’t do much by itself.
100 mg bromelain – bromelain has been shown to reduce inflammation and improve joint mobility. It’s not the most effective ingredient on this list, but it does still have a mild impact, so a good inclusion in a
like FlexAgain, not so good as a main ingredient for joint support.
100 mg boswellic acid – boswellic acid is an extract from Boswellia serrata, which has been shown to reduce inflammation and improve joint mobility. 100 mg resveratrol – Shown to be both good for brain and joint health, improving mobility and reducing inflammation and pain.
Vitamin D 15 mcg – Around half of the US population is deficient in vitamin D and it is essential for maintaining healthy joints, cartilage and bones. Good inclusion by FlexAgain. [3,4]
Vitamin K2 70mcgw – K2 fills a similar function to vitamin D, although has been shown to reduce joint pain when supplemented by individuals who are not deficient. [5,6]
Pros and Cons
Scientifically proven ingredients.
High grade ingredients.
Correctly dosed ingredients, with the exception of MSM which we believe is under-dosed.
No Preparatory blend
Best quality used.
Excellent reviews. At time of writing all reviews on Reddit, Amazon and the Nutra FA website are all 5-star.
MSM which we believe is under-dosed. 
Contains a trace of shellfish so not suitable for vegans.
At time of writing some supply issues on Amazon due to high sales volumes
FlexAgain by Nutra FA, has only used premium ingredients although we do feel that the MSM is under-dosed, having said that we believe that this is by far the best joint supplement on the market for perimenopause, menopause and postmenopause joint pain. There are many competitors on the market today who use the same ingredients but are woefully under-dosed, many use proprietary blends, from which it is impossible to know if they are adding the recommended dosages.
If you are looking to buy a Joint supplement for perimenopause, menopause and postmenopause joint pain, or most forms of joint pain, take a careful look at the ingredients listed on various products, it can be difficult and at times mind blowing, which is why we have no hesitation recommending FlexAgain.
Elm and Rye Prenatal - Best Multivitamin for Menopause Symptoms
This is somewhat a strange inclusion in our top supplements for menopause. To some extent this would be true until you delve into the ingredients used by Elm and Rye. Elm and Rye are industry leading in their supplements for fitness and vitamins. In a woman's health cycle one of the most important issue is to maintaining the correct minerals and vitamins, whist this was developed for the prenatal stage(s) of life, however because of the premium blend of minerals and vitamins this makes an ideal supplement for perimenopause, menopause and postmenopause.
Once we looked into the ingredients used it was easy to understand why this is one of Elm and Rye top selling products and as a multivitamin supplement we totally endorse this product, for either for the prenatal stage of life or the menopausal stages of life.
Vitamin A 650mcg, Vitamin A plays a vital role in your body. It exists naturally in foods and can also be consumed through supplements.
Vitamin A is needed for eye health, vision, immune function, cell growth, reproduction, and fetal development.
Vitamin C 20mg, Vitamin C is a powerful antioxidant that can strengthen your body’s natural defenses. 
Vitamin D 20mcg, Vitamin D is essential for maintaining healthy joints, cartilage and bones
Vitamin E 20mcg, Vitamin E helps maintain healthy skin and eyes, and strengthen the body's natural defence against illness and infection (the immune system).
Vitamin B3 18mg, Vitamin B3, also known as niacin, is a nutrient that has many benefits for your health. Some of the benefits of vitamin B3 are:
t helps your body convert food into energy by aiding enzymes that are involved in cellular metabolism. It supports the normal function of your nervous system and helps maintain normal psychological function. It reduces tiredness and fatigue by helping your body produce red blood cells and oxygenate your tissues.
Folate 600mcg DFE, benefits of folate for your heart, brain, and immune system.
Vitamin B12 2.68 mcg, Supporting brain and nervous system function, memory, mood, and mental health
Biotin 35mcg, It helps your body convert food into energy by supporting the enzymes that break down fats, proteins, and carbohydrates
Iodine 200mcg, Iodine promotes mental wellness. It can help prevent depression, anxiety, and cognitive decline by maintaining optimal thyroid function. Iodine boosts metabolism and energy. It helps your cells use oxygen and nutrients more efficiently, which can improve your physical performance and weight management. Iodine stimulates the immune system. It enhances the activity of white blood cells and helps fight infections and inflammation. 
Zinc 3.8mg, Zinc is linked to many metabolic processes in the body, influencing everything from your immune system to your metabolism. It’s the second-most-abundant trace mineral in your body, making it absolutely essential for overall wellbeing.
Sodium 5mg, Sodium is a mineral that is essential for many bodily functions, such as fluid balance, nerve and muscle activity, and blood pressure regulation.
Fish Oil 5mg: Fish oil is a popular dietary supplement that contains omega-3 fatty acids, which are essential for many aspects of health. Some of the benefits of fish oil are: It may support heart health by improving cholesterol levels, lowering triglycerides, reducing blood pressure, and preventing plaque formation in the arteries. It may have anti-inflammatory effects and help with conditions such as arthritis, asthma, and inflammatory bowel disease. It may boost the immune system and protect against infections and autoimmune diseases.
Pros and cons
One of the best multi-vitamin products we have used
Excellent blend of ingredients, dosed at the correct levels.
No Preparatory blend.
Equally as good for prenatal mothers
Use of fish oil not suitable for vegans
Currently only available on Elm and Rye's own website.
For those looking for a vitamin boost during the perimenopausal, menopausal and postmenopausal some additional benefits, for mood changes, joint pains and general welbeing, we recommend this as an excellent choice.
Hourglass Fit - Best Supplement for Menopause Weight Gain
Roar Ambition the manufactures of "Hourglass Fit" claims that their product is a “two-in-one” fat burner specifically for women. They promise to help you achieve a ‘sexy, Hourglass Fit physique’ by helping to curb hunger, boost calorie burn and lift mood. Using only natural ingredients, in comparison to competitors who use more aggressive, synthetic weight loss supplements.
Hourglass Fit should work alongside your hard work in the gym to help you see better results, faster.
Hourglass Fit fat burner is the creation of US and UK-based supplement specialists Roar Ambition. Hourglass Fit, claims to be a “two-in-one” weight loss supplement. This is because it looks to help women lose weight in two separate ways.
According to the Hourglass Fit website, it “gets to work immediately” helping to calm appetite and fight off cravings. So, in theory, with the ingredients blended into Hourglass Fit, you should find it easier to stick to your calorie limit. Then with the help of the additional fat burning ingredients, you should be able to improve how well your body sheds excess weight.
Like the majority of fat burning supplements, Hourglass Fit isn’t going to work by itself, it is however going to really help you stick to your diet. You will still need to follow a calorie-controlled diet to effectively lose body fat, and as we found if you are prepared to go that extra mile and put a little bit of time in the gym, we found the results most pleasing.
The science-backed formula should in theory work to help you achieve sustainable fat loss and the body of your dreams, by:
Elevating calorie burn by speeding up your metabolism using potent thermogenic compounds like cayenne pepper and black pepper
Blocking hunger cravings and stopping you from overeating with 3,000mg of effective appetite suppressant glucomannan – this is more than you’ll find in most competitors
Heightening your mood and motivation levels, so you can keep to your training regime and keep burning fat
You will still need to follow a calorie-controlled diet to effectively lose body fat and regular exercise.
Hourglass Fit Ingredients
Vitamin B2– 1.1 mg Commonly known as Riboflavin, B2 is a key vitamin for weight loss diets and general wellbeing. It’s known for supporting your metabolism and breaking down food properly for energy. Without this vital vitamin, you likely wouldn’t be able to function. Some evidence also suggests B2 may help improve athletic performance – important for anyone sticking to a strict exercise regime.
Vitamin B6 – 1.7 mgB vitamins are essential for energy levels. what is less understood is their importance in the bodies metabolic role, by increasing energy levels you increase your metabolism, which in turn increases the chances of burning fat.
Vitamin B12 – 2.4 µg what is also scientifically proven, is that vitamin B6 is B12. work in harmony the combination of these B vitamins should work to maintain a healthier metabolism.
Chromium – 125 µg Hourglass Fit includes chromium in an attempt to reduce cravings this should result in a reduced appetite especially with Carbohydrates. As a result, you should find it easier to eat less – especially when it comes to carbohydrates .This however, this will vary with each individual as studies on this are not as commonplace as other supplement studies.
Glucomannan – 3000 mg Glucomannan – aka konjac root – is probably the most important appetite suppressant within the Hourglass Fit blend. Taking data from the manufactures website, Roar Ambition Claim that 50% of American women crave sweet treats at the onset of their menstrual cycle, and Glucomannan could help counteract those feelings .When Glucomannan hits your stomach, it should expand into a viscous gel. As a result, you should feel fuller, for longer after taking it. Hourglass Fit’s manufacturer says improving satiety (feeling of fullness) should improve your willpower to say no to treats or extra meals.
5-HTP – 150 mg This ingredient has been added element to suppress the appetite, 5-HTP is an amino acid used by your body to produce brain chemical serotonin. The brain chemical is touted to be responsible for happiness and is known to regulate mood and appetite. Low mood and hunger cravings are a huge challenge for anyone on a calorie-restricted diet – so it’s clear why this ingredient has been added.
Cayenne Pepper Extract – 100 mg Hourglass Fit use Capsimax® – a patented form of cayenne pepper that provides a more concentrated serving of its bioactive capsaicinoids. Just like EGCGs, these capsaicinoids are thermogenic and raise your body’s temperature to ramp up calorie burning. Studies show that taking pepper extracts can result in a higher calorie burn and better fat oxidation.
Zinc – 8 mg Zinc is linked to many metabolic processes in the body, influencing everything from your immune system to your metabolism. It’s the second-most-abundant trace mineral in your body, making it absolutely essential for overall wellbeing. Zinc is also connected to the thyroid hormones that affect normal metabolism and resting metabolic rate – so keeping your zinc levels normal is crucial for how well your body burns calories.
Bioperine® – 5 mg Bioperine® is a patented form of piperine – aka black pepper extract. Interestingly, there’s evidence showing that adding piperine to a high-fat diet can lead to weight loss, even without changing your food intake.This may be because of piperine’s suggested ability to suppress fat cell growth while improving metabolism. Other research says piperine can help your digestive tract absorb nutrients better. Therefore, the creators of Hourglass Fit have added it to potentially improve the absorption of their other ingredients.
Hourglass Fit Pros & Cons
Proven ingredients that aid with weight loss
Created specifically for women
Stimulant free – no energy crashes
Well-researched & scientific backing
Free USA & UK delivery
No proprietary blends – zero hidden ingredients
produced only in FDA and cGMP approved facilities
Only available direct
Works best with regular exercise, which in today's modern society is not always possible.
Dmeisy Probiotic- Best Menopause Probiotic/Gut relief
Menopause Support Probiotics for Women, Natural Menopause Probiotic Supplement for Hot Flashes Night Sweats Mood Swings Hormone Balance Gut & Immune Health.
Powerful Menopause Supplements for Women - Dmeisy add 120 billion cfu menopause probiotics for women are expertly formulated to offer soothing digestive and gut health support plus multi-symptom menopause relief for women, support hot flashes , elevate your mood and start feeling like yourself again, to help you feel good all day long and lose the blues.
Premium Organic Formula: Our 120 billion cfu menopause probiotcs feature a unique blend of high-quality organic ingredients, contains 7 probiotics strains, black cohosh extract, ashwagandha extract, maca root powder, fenugreek seed powder, green tea leaf extract, turmeric curcumin. 13-in-1 work synergistically to naturally supports women's menopause relief and the lasting digestive relief, to provide women with exceptional health benefits. 
Best Choice Of Daily Probiotic - Dmeisy 120 billion CFUs probiotics is designed with delayed-release technology to allow the capsules to survive stomach acid and reach the gut. Come in slow-release capsules to ensure the probiotics are active and effective. Shelf-stable, Non-refrigerated & Vegan.
Bifidobacterium breve, This probiotic may improve skin health, reduce allergies, and support gut health. It may also help prevent or treat infections, constipation, and diarrhea
Lactobacillus plantarum: This probiotic may boost iron absorption, lower blood pressure, improve cholesterol levels, and enhance immune function. It may also help prevent or treat anxiety, depression.
Bifidobacterium lactis: This probiotic may enhance immunity, prevent or treat gastrointestinal infections, and improve digestion.
Lactobacillus acidophilus: This probiotic may help prevent or treat vaginal infections, diarrhea, irritable bowel syndrome, and lactose intolerance.
Lactobacillus rhamnosus: This probiotic may prevent or treat diarrhea, especially antibiotic-related diarrhea. It may also relieve irritable bowel syndrome symptoms, improve gut health.
Lactobacillus fermentum: This probiotic may produce antioxidants, stimulate the immune system, fight intestinal infections, and lower cholesterol levels.
Black Cohosh Extract, Commonly used for hot flashes, mood swings, and sleep disturbances
Maca Root Powder,
Fenugreek Seed Powder,
Green Tea Leaf Extract (decaffeinated),
Turmeric Curcumin (standardized to 95% curcuminoids)
Pros and Cons
No proprietary blends – zero hidden ingredients
Excellent reviews on Amazon and on Dmeisy's own website.
Currently unavailable on Amazon.
Excellent for gut symptoms bit not quite the all round product,
When it comes to issues surround "Gut Health" during Menopause then Dmeisy probiotic is a very worthy consideration. With an excellent blend of ingredients, this has excellent review both on Amazon from us.
Here are some key factors to consider when selecting a menopause supplement:
1. Quality and Safety
Ensure that the supplement is manufactured in a reputable facility that follows Good Manufacturing Practices (GMP). Look for certifications and third-party testing to ensure the product's quality and safety.
2. Ingredient Transparency
Check the label for a comprehensive list of ingredients and their respective dosages. Avoid supplements that use proprietary blends, as they may not disclose the exact amounts of each ingredient. This has to be one of our pet hates when writing reviews, so many companies fail to list the respective dosages of ALL their ingredients that it makes giving an accurate assessment and honest review impossible.
3. Scientific Evidence
Look for menopause supplements that have been backed by scientific research and clinical studies. This ensures that the ingredients have been rigorously tested for their effectiveness and safety.
4. Customer Reviews and Testimonials
Reading reviews and testimonials from other women who have tried the supplement can provide valuable insights into its effectiveness. Look for testimonials that resonate with your specific symptoms and concerns.
Menopause can be a challenging phase in a woman's life, but it doesn't have to be a time of suffering. Menopause supplements offer a natural and effective way to manage and alleviate the symptoms associated with menopause. By incorporating scientifically proven ingredients like Siberian rhubarb, black cohosh, and red clover, these supplements provide relief for hot flashes, mood swings, vaginal dryness, and more. We have looked at numerous supplements and tried to take into account all the issues surrounding the menopause cycles.
This is why we have given EstroCare by Nutra FA our endorsement as that overall and best supplement for menopause symptoms. It was also excellent in relation to hot flushes.
For those who suffer form joint aches and pains we recommend FlexAgain by Nutra FA. This does not the same results for all menopause symptom relief as found with EstroCare, however it was by far the best supplement for joint pain relief.
For best multi-vitamins we took what was not an expected choice, certainly for us. we had been recommended Elm and Rye. Once we looked into the ingredients and the science behind the ingredients, we believe that these are an excellent choice for both prenatal and menopausal symptoms.
Our choice for best weight gain was Hourglass fit, whilst it is not the miracle cure we all want, it did suppress our appetite and when used in conjunction with daily exercise there was a noticeable difference in 10 days.
Finally we would recommend Dmeisy Probiotics, for those who have Gut problems during the menopause then this was a great help. There 5 star reviews on Amazon our findings.
It would not be fair if we failed to mention a few other supplements that almost made our top 6.
Other Popular Supplements For Menopause
One A Day Women's Menopause Multivitamin
1 - https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
2 - Kostoglou-Athanassiou I, Athanassiou L, Athanassiou P. The Effect of Omega-3 Fatty Acids on Rheumatoid Arthritis. Mediterr J Rheumatol. 2020 Jun 30;31(2):190-194. doi: 10.31138/mjr.31.2.190. PMID: 32676556; PMCID: PMC7362115.
6 - https://www.arthritis.org/health-wellness/treatment/complementary-therapies/supplements-and-vitamins/supplement-and-herb-guide-for-arthritis-symptoms
7 - Rachawat P, Pinsornsak P, Kanokkangsadal P, Itharat A. Clinical Efficacy and Safety of Benjakul Remedy Extract for Treating Primary Osteoarthritis of Knee Compared with Diclofenac: Double Blind, Randomized Controlled Trial. Evid Based Complement Alternat Med. 2017;2017:9593580. doi: 10.1155/2017/9593580. Epub 2017 Oct 12. PMID: 29234447; PMCID: PMC5660798.
10 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9974675/