Best Supplements for Menopause: What Really Helps?

Key Takeaways

• No single supplement fixes menopause. The right choice depends on your main symptoms and what your diet is missing.

• Calcium and vitamin D support bone health, and women ages 51 to 70 need 1,200 mg of calcium a day from food and supplements combined.

• Soy isoflavones, black cohosh, and red clover show mixed results for hot flashes, and The Menopause Society doesn't recommend over-the-counter herbal remedies for them.

• B vitamins and omega-3s support normal brain and nerve function, but neither has been shown to clear menopause brain fog.

• Natural doesn't always mean safe. Supplements aren't FDA-approved before they're sold, and some herbs interact with medications.

• Hormone therapy is still the most effective treatment for hot flashes, so frequent or disruptive symptoms deserve a doctor visit.

The best supplements for menopause depend on what your body needs. Calcium and vitamin D support bone health, while nutrients like magnesium and B vitamins may help when your diet falls short. Herbal supplements for hot flashes have more mixed results.

Menopause can bring changes to sleep, mood, and energy, making it tempting to try several supplements at once. But a simpler, evidence-informed approach often makes more sense. Products like Glow can complement everyday wellness habits without replacing appropriate menopause care.

Start with the symptoms affecting you most, explore the options below, and learn what the research says about their benefits and safety.

What Supplements Help with Menopause Symptoms like Hot Flashes and Brain Fog?

The best supplements for menopause depend on your symptoms, nutritional needs, and medical history. A supplement that supports bone health won't necessarily ease hot flashes, and a sleep product may not touch the night sweats that are actually waking you up.

According to The Menopause Society's 2023 nonhormone therapy position statement, hormone therapy remains the most effective treatment for hot flashes in eligible women. Evidence-based nonhormonal options include cognitive behavioral therapy (CBT), clinical hypnosis, and certain prescription medications.

Supplements can help address nutritional needs, but they shouldn't replace treatments with stronger evidence for disruptive symptoms.

Best Supplements for Menopause Hot Flashes

Hot flashes and night sweats, also called vasomotor symptoms, are among the most recognizable (and least welcome) parts of menopause. 

Soy Isoflavones and S-Equol

Soy isoflavones are plant compounds with weak estrogen-like activity. S-equol is a compound some people's gut bacteria make from a soy isoflavone called daidzein, and it's also sold as a supplement.

The 2023 Menopause Society position statement does not recommend soy extracts or S-equol as established treatments for hot flashes because the evidence is inconsistent. Soy foods can still be part of a balanced diet, providing protein and other essential nutrients.

Black Cohosh

Black cohosh is an herb found in many menopause supplements. A 2023 review of 22 studies, discussed in the NCCIH's black cohosh research overview, found that certain black cohosh products may improve overall menopause symptoms, including hot flashes.

However, formulations and study results varied, making it difficult to predict benefits from a particular supplement. There are also safety concerns. Rare cases of liver injury have been reported in people taking products labeled as black cohosh, although a direct causal relationship remains uncertain.

Talk with your healthcare provider before trying black cohosh, especially if you have liver disease or take medications.

Red Clover

Red clover contains isoflavones that can interact with estrogen receptors. According to the NCCIH's review of complementary menopause approaches, studies investigating red clover for menopause symptoms have produced inconsistent findings. If hot flashes are disrupting your life, ask your provider about treatments with stronger evidence.

Supplements for Menopause Brain Fog and Moodiness

Forgetfulness and mood changes can show up during the menopause transition, driven by hormonal shifts, poor sleep, and stress. While some nutrients support normal brain function, taking more won't necessarily improve memory or focus.

B Vitamins

Vitamins B6 and B12 contribute to normal nervous system function and energy metabolism. Low B12 can cause tiredness, confusion, and poor memory, and adults over 50 often absorb less B12 from food.

The NIH Office of Dietary Supplements' vitamin B12 guidance explains that supplementation can help address inadequate intake or deficiency. However, extra B vitamins haven't been proven to relieve menopause-related brain fog in people with adequate nutrient levels. High doses of vitamin B6 can also cause nerve damage, so avoid assuming that more is better.

Omega-3 Fatty Acids

Omega-3s (EPA and DHA from fatty fish, plus ALA from plants) are essential fats involved in cellular function. Evidence for menopause brain fog specifically is limited, so food is a great place to start: salmon, sardines, walnuts, chia, and flaxseeds.

Ashwagandha

Ashwagandha is an adaptogenic herb studied mostly for stress and sleep. Some preparations may help with insomnia and stress, but there isn't enough evidence to say whether ashwagandha helps with menopause, according to the NCCIH ashwagandha fact sheet.

It isn't recommended for people with thyroid or autoimmune disorders, and it can interact with thyroid, diabetes, blood pressure, and immune-suppressing medications. Rare cases of liver injury have also been reported.

Supplements for Menopause Sleep Problems

Sleep difficulties during menopause may be related to night sweats, stress, or another sleep condition.

Magnesium

Magnesium contributes to normal muscle, nerve, and bone function. Magnesium glycinate is frequently marketed for sleep and relaxation, but research on magnesium supplementation for insomnia remains limited.

The NIH magnesium fact sheet explains its essential biological roles and potential adverse effects from excessive supplemental intake. High doses may cause diarrhea, nausea, and abdominal cramping. People with impaired kidney function should consult a healthcare professional before supplementing. For more information, explore Beam's guide to the benefits of magnesium for sleep.

Melatonin

Melatonin is a hormone that helps regulate your sleep-wake cycle. Supplemental melatonin may help with certain sleep-timing difficulties, although evidence for treating chronic insomnia and menopause-related sleep problems is less consistent. It can also cause daytime drowsiness or interact with medications.

Where Dream Fits Into a Bedtime Routine

If you're looking for a relaxing nighttime routine, Dream is Beam’s bedtime hot cocoa formulated with magnesium and other sleep-focused ingredients, including L-theanine, apigenin, and reishi mushroom.*

Beam also offers a melatonin-free version for people who prefer to avoid supplemental melatonin. Dream is intended to complement healthy sleep habits, not treat menopause-related night sweats or diagnosed sleep disorders.

If night sweats regularly interrupt your rest, addressing the underlying hot flashes may be more useful than relying on a sleep supplement alone. For more on sleep and hormonal changes before menopause, explore Beam's guide to supplements for perimenopause.

Supplements for Menopause Joint Pain

Joint stiffness may become more noticeable in midlife, though not every ache traces back to menopause. Three supplements come up most:

• Omega-3 fatty acids: Have been studied for inflammatory conditions, but evidence specifically for menopause-related joint pain is limited.

• Collagen peptides: Some small studies suggest potential benefits for certain joint symptoms, although formulations and study populations differ.

• Curcumin: A compound found in turmeric that has been investigated for joint discomfort, particularly in osteoarthritis.

These supplements are not established treatments for menopause-related joint pain. Regular movement, resistance training, and adequate nutrition remain important for musculoskeletal health. If joint pain persists, worsens, or occurs with swelling, speak with a healthcare professional to identify the cause.

Supplements for Menopause Bloating and Digestive Changes

Bloating during midlife may result from constipation, dietary changes, medications, or gastrointestinal conditions. Although hormonal fluctuations may contribute to digestive changes, bloating shouldn't automatically be attributed to menopause.

Probiotics

Probiotics are live microorganisms that provide health benefits when consumed in adequate amounts. Their effects depend on the specific strain, amount, and condition being addressed.

The NIH's probiotics research overview explains that different strains may have different effects, making it important to choose products based on evidence for a specific concern. There isn't enough evidence to recommend probiotics universally for menopause-related bloating.

Fiber Supplements

Fiber supports regular bowel movements and may help with constipation. If your diet doesn't provide enough fiber, a supplement may be useful. Increase intake gradually and drink adequate fluids, since sudden increases can temporarily worsen bloating or gas.  Calcium supplements can also cause constipation or gastrointestinal discomfort in some people.

How Biotic Can Complement Digestive Wellness

For a convenient addition to your gut health routine, Beam’s Biotic supplement combines prebiotics, probiotics, postbiotics, and glutathione in one daily superblend. Its formulation includes chicory root fiber, 10 billion active probiotic cultures, and a postbiotic ingredient designed to complement its gut-focused formula.

Biotic is intended to support general digestive wellness, not treat menopause-related bloating or an underlying digestive disorder. If digestive symptoms persist, a healthcare professional can help identify the cause.

Do Menopause Supplements Help With Weight Management?

Body composition and fat distribution can change during menopause, but no dietary supplement has been established as a reliable solution for menopause-related weight gain.

Products marketed for metabolism or cortisol balance often make claims stronger than the available evidence supports.

Instead, focus on:

• Balanced meals with adequate protein and fiber.

• Regular resistance training to maintain muscle.

• Consistent sleep habits.

• Physical activities you enjoy.

• Individualized medical guidance when needed.

For additional ideas on daily wellness habits, explore Beam's guide on how to balance hormones naturally. Significant or unexpected weight changes deserve medical evaluation.

Calcium and Vitamin D for Bone Health During Menopause

As estrogen levels decline, bone loss can speed up, raising the risk of osteoporosis and fractures. Your body also absorbs and holds on to less calcium after menopause. Calcium and vitamin D are the two nutrients with the clearest role here.

Are Herbal Supplements Safe to Take During Menopause?

Natural ingredients aren't automatically risk-free. Herbal supplements can cause adverse effects or interact with medications. The U.S. Food and Drug Administration explains that dietary supplements generally do not require FDA approval before they enter the market.

Here's what to know about several commonly discussed herbal ingredients:

• Black cohosh: Research findings vary, and rare cases of liver injury have been reported.

• Red clover: Contains phytoestrogens, but benefits for menopause symptoms remain uncertain.

• Ashwagandha: Some evidence supports stress or sleep outcomes, but menopause-specific benefits haven't been established.

• Maca: Small studies have explored possible benefits, but evidence is insufficient for treating hot flashes.

• Evening primrose oil: Has not demonstrated reliable benefits for hot flashes.

• Dong quai: Has limited evidence for menopause symptom relief and may interact with certain medications, including warfarin.

The Menopause Society's clinical review of nonhormonal treatments discusses the limitations of these herbal approaches. If you have liver disease, take prescription medications, or have a history of hormone-sensitive cancer, speak with your healthcare professional before starting a new supplement.

What Does Glow Offer for Women Going Through Menopause?

Menopause is a time to focus on habits that support overall wellness, from balanced nutrition to regular movement and consistent sleep.

Glow, created with Jenn Todryk, is Beam’s women's wellness superblend formulated with vitamins, minerals, and botanicals for everyday hormone-related wellness, energy metabolism, and healthy-looking hair, skin, and nails.

Its formula includes:

• Chaste tree berry: Traditionally used for menstrual wellness and PMS-related concerns.

• KSM-66® ashwagandha: Included for everyday stress support.

• B vitamins: Contribute to normal energy metabolism.

• Selenium: Supports normal thyroid function and other essential biological processes.

• Manganese: Contributes to normal connective tissue formation and metabolism.

• Bromelain: A pineapple-derived enzyme included in Beam's wellness formulation.

Glow is caffeine-free and third-party tested. However, it has not been established as a treatment for menopause symptoms, including hot flashes and night sweats.

Because it contains botanical ingredients such as ashwagandha, consult your healthcare professional before using Glow if you take medications or have thyroid, autoimmune, or other relevant health conditions. Think of Glow as an optional complement to a healthy daily routine, not a replacement for personalized menopause care.

How to Choose the Right Menopause Supplement

Choosing a menopause supplement starts with understanding your needs rather than searching for the product with the longest ingredient list.

Before purchasing, consider these steps:

1. Identify your main concern: Focus on nutritional gaps, bone health, or a specific symptom.

2. Review the evidence: Research supporting an ingredient doesn't necessarily prove a finished product works.

3. Check serving amounts: Compare the product label with established nutritional recommendations or relevant clinical research.

4. Look for third-party testing: Independent verification can help assess product quality, although it doesn't guarantee effectiveness.

5. Consider medication interactions: Review supplements with your healthcare professional, especially if you manage a chronic condition.

Avoid products promising to reverse menopause, restore estrogen naturally, or eliminate several symptoms at once.

When to Talk With Your Healthcare Provider

Consider scheduling an appointment if you experience:

• Frequent hot flashes or night sweats that interfere with sleep.

• Persistent low mood, anxiety, or difficulty concentrating.

• Ongoing joint pain that affects movement.

• Significant or unexpected changes in weight.

• Persistent digestive discomfort.

• Concerns about bone health or fracture risk.

Any vaginal bleeding after menopause should be checked by a healthcare provider right away. Depending on your health history, options may include menopausal hormone therapy, nonhormonal prescription medications, CBT, or clinical hypnosis. 

The Menopause Society's professional guidance outlines available treatment approaches and their supporting evidence. Bring a list of everything you take, including supplements, so interactions can be reviewed.

Building a Menopause Routine That Fits You

Supporting your health through menopause doesn't require a cabinet full of supplements.

Calcium and vitamin D can help meet bone-health needs, while other nutrients may be useful when your diet falls short. Herbal ingredients remain an area of active research, and their benefits for menopause-specific symptoms are often uncertain.

Start with balanced meals, regular movement, a bedtime routine you enjoy, and professional guidance when symptoms interfere with daily life.

Looking for a simple addition to your wellness routine? Give your daily habits a little extra glow with Glow for everyday hormone-related wellness, energy metabolism, and beauty support.

Frequently Asked Questions (FAQs):

What supplements help with hot flashes?

Soy isoflavones, black cohosh, red clover, and S-equol have been studied for hot flashes, but results are inconsistent. The Menopause Society doesn't recommend over-the-counter supplements or herbal remedies for hot flashes. Hormone therapy and several nonhormonal prescription options have stronger evidence.

Is magnesium good for menopause?

Magnesium supports normal muscle, nerve, and bone function. It can help if your intake is low, but evidence for menopause sleep problems, hot flashes, or mood symptoms is limited. High doses can upset your stomach.

What supplements are best for menopause joint pain?

Omega-3s, collagen, and curcumin are commonly discussed for joint health, but there isn't enough menopause-specific evidence to recommend them as reliable treatments for joint pain.

Can menopause supplements help with weight loss?

No supplement has been established as a reliable fix for menopause-related weight gain. Enough protein, regular activity, resistance training, and steady sleep are more dependable approaches.

Are herbal supplements safe during menopause?

Not always. Herbal ingredients can cause side effects or interact with medications, and they aren't FDA-approved before they're sold. Black cohosh has raised liver safety concerns, and ashwagandha isn't recommended for people with thyroid or autoimmune disorders.

This article is for informational purposes only and isn't a substitute for professional medical advice. Talk with your healthcare provider before starting a new supplement, especially if you're pregnant, breastfeeding, taking medication, or managing a health condition.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.