I'm a leading women's health expert - 10 menopause supplements to know about that actually ease symptoms
Can you guess?
This month marks Menopause Awareness Month, an entire month dedicated to raising awareness of the common - but also commonly under-discussed - women's health condition. So, as a leading menopause author, I decided to address one of the questions I get asked the most, which is hands down, which menopause supplements are worth your time and which, well, aren't.
See, I personally have a small row of jars lined up behind my laptop - a daily reminder to take the various vitamins and minerals that I believe are facilitating my personal perimenopause experience. I am well aware that we all ought to eat the sort of balanced diet that means supplements aren't necessary. In reality, I, like many of us, don't always manage that. (I once Googled, 'strawberry jam, vitamin C?').
So, what's the truth about menopause supplements? They're unquestionably useful in these super busy times, but they aren't magic. If something sounds too good to be true - "Get rid of all your symptoms and lose loads of fat" - then it probably is.
"We're all leading turbo-charged lives and diets aren't always optimal," says registered nutritionist Emma Bardwell, co-author of The Perimenopause Solution with Dr Shahzadi Harper. "But my view is that supplements are massively oversold to consumers."
However, she says that there's definitely a place for them in perimenopause and menopause. "Whatever you take needs to be well researched and based on genuine need rather than an alternative to a healthy lifestyle."
They are - don't forget - just supplements. Keen to read more about menopause and which supplements experts actually reckon can help ease your symptoms? Keep scrolling.
Menopause supplements: Your guide
Is there one best supplement for menopause symptoms?
Good question. "Always check that whatever you take won’t affect any medication you may be on," says BANT registered nutritionist Rayne Roberts at 360fitfood.co.uk. "Supplements can have contraindications, and there’s no guarantee that they will work for you."
Marie Claire Newsletter
Celebrity news, beauty, fashion advice, and fascinating features, delivered straight to your inbox!
Bardwell recommends that you have a personalised consultation with a registered nutrition professional. "When purchasing herbal supplements, look out for the THR stamp (Traditional Herbal Registration) to assure quality and safety, and remember that they can take a while to kick in."
"I have clients who see great results from things such as agnus castus and St John’s Wort for mood symptoms, and from isoflavones like red clover and sage for vasomotor symptoms like flushes and sweats."
10 nutritionist-approved supplements to have on your radar
1. D Vitamins
BetterYou DLux+ Vitamin D+K2
Reasons to buy
Reasons to avoid
Best for: A Vitamin D boost.
Why the experts recommend? Bardwell says that it's impossible to make blanket recommendations about supplements, but there are a few basics from which most women will benefit. We should almost all be taking Vitamin D - the government recommends 10μg daily in autumn and winter.
"The darker your skin, the lower your levels are likely to be. Higher melanin acts like natural sunscreen to reduce vitamin D production," says Roberts.
"Sub-optimal levels have been linked with low mood, muscle aches, and pains and lowered immunity, all commonly suffered by menopausal women," says Bardwell. "Take alongside K2 which helps calcium absorption and bone mineral density."
2. B Vitamins
Vitabiotics Ultra Vitamin B
Reasons to buy
Best for: A Vitamin B boost.
Why the experts recommend? For those with low energy or who eat a vegan or vegetarian diet, a B complex might be helpful. "B vitamins can help with PMS-type symptoms as they help with hormone synthesis, and they are also vital for energy," explains Bardwell.
"There are eight B vitamins – including B12, B6, folate, and thiamine – and they work best taken together," says Rayne. Unless you’ve been diagnosed with a B12 deficiency, take a vitamin B complex."
3. Omega 3
Healthspan Super Strength Omega 3, 6 & 9
Reasons to buy
Best for: Heart health.
Why the experts recommend? I eat plenty of oily fish, but for years I've also found a daily omega-3 capsule is excellent for my short-term memory. If I forget to take one for a few weeks, I notice.
We can't make omega-3 in our bodies, but it can help with cognition (brain fog, anyone?) as well as eyes, skin and heart health. 'If you are vegan or vegetarian, I recommend taking an algae oil like this Vim & Vigour by Bare Biology,' says Bardwell.
4. Creatine
Creatine Monohydrate
Reasons to buy
Reasons to avoid
Best for: Muscle mass.
"Creatine monohydrate has been researched extensively and can be very beneficial if you work out a lot," suggests Bardwell. "It helps with increased strength and power and muscle building as well as improving cognition."
It’s cheap, may help slow sarcopenia (loss of muscle mass) and you only need 3 to 5g daily to get benefits.
5. Magnesium
Magnesium Citrate
Reasons to buy
Best for: Improved sleep.
Why experts recommend? It's said that around 70% of us are deficient in magnesium, which can be enormously helpful for such menopausal symptoms as sleep and restless legs.
"Look for a glycinate variety (it will specify the type on the bottle) as it’s well absorbed, and aim for around 350mg a day. Similarly, if you’re one of the many peri or menopausal women with constipation, choose a citrate variety," says Bardwell.
6. Evening Primrose Oil
Evening Primrose Oil
Reasons to buy
Best for: Breast pain.
Why experts recommend? "Evening Primrose Oil can be helpful for breast pain and is now recommended by the NHS," says Bardwell. Some studies have also shown that it helps with night sweats.
7. Femal
Femal
Reasons to buy
Reasons to avoid
Best for: Night sweats.
Why experts recommend? "There are some interesting supplements for women who suffer from flushes and sweats but can’t or don’t want to take HRT," says Bardwell. Femal is made from grass pollen. Femarelle, on the other hand, is soya-based (but can’t be taken alongside tamoxifen or aromatase inhibitors).
8. Red Clover Extract
Menopace Red Clover
Reasons to buy
Reasons to avoid
Best for: Hot flushes.
Why experts recommend? "Red clover is a source of natural isoflavones, otherwise known as phytoestrogens," says Rayne. "These mimic oestrogen in the body, with benefits to the heart, bones, and menopausal symptoms."
A 2021 meta-analysis of trials suggested that it appears to help with hot flushes, too.
9. Agnus Castus
Agnus Castus
Reasons to buy
Best for: Mood boosting.
Why experts recommend? Agnus castus is said to relieve general menopausal symptoms like hot flushes and low mood. There’s some positive clinical research, with benefits being noted most after four weeks, explains Rayne.
10. St. John's Wort
St Johns Wort
Reasons to buy
Reasons to avoid
Best for: Reducing anxiety.
Why experts recommend? "St John's Wort is said to help reduce the feelings of anxiety which may occur in perimenopause or menopause by supporting the regulation of happy hormones such as serotonin," says Rayne. It may also play a role in reducing hot flushes.
Do be aware, though, that it can interact with other medications, including antidepressants.
Considering investing in some menopause supplements? Your need-to-knows
1. Always read what's on the bottle
You absolutely can have too much of a good thing, and non-soluble vitamins such as A and E can build up and cause problems. Don't exceed the RDA of anything.
2. Get tested
I recommend all women try to get some basic bloods done: ferritin (iron), B12, folate (B9) and vitamin D either with their GP or via a home testing kit such as Medichecks,' says Emma.
3. Try collagen
On a personal note, I swear by Ingenious Beauty Ultimate Collagen, £48, for a month's worth of capsules, which gives skin a youthful luminosity and promotes hair and nail growth. I used to have hair extensions for thickness...I don't need them any more.
This article has been updated to reflect current pricing and is part of Alice Smellie's monthly column, Discussing Menopause.
Alice Smellie is a British health writer and co-writer of Cracking the Menopause. She writes a monthly column for Marie Claire UK, called Discussing Menopause, where she breaks down common menopause myths with some of the best experts in the business. She's also the co-founder of the campaign group Menopause Mandate.
-
The royals are taking a “new approach” to duties after Princess Kate’s recovery
By Jenny Proudfoot
-
We hosted a discussion about representation for Frieze in conversation with Marine Tanguy and Rayvenn D'Clerk
Here's what you need to know
By Lauren Hughes
-
Your must-have autumn accessory is a neckerchief, but not as you know it - these are the best 10
French-girl approved
By Sofia Piza
-
Davina McCall is on a mission to end menopause stigma - and she's going to stop at nothing
"This is still happening, people."
By Ally Head
-
This is how to thrive, rather than survive, during menopause, according to world-renowned experts
In celebration of Menopause Awareness Month, meet our experts.
By Ally Head
-
Menopause leave trial rejected by ministers for fear it "discriminates against men"
Experts reckon the rejection of the pilot threatens to put both the economy and women in work at risk.
By Dionne Brighton
-
Is there a diet that's best for ageing? How what you eat can impact your skin, muscles, gut health and more
Top experts explain what to eat to boost general wellbeing.
By Alice Smellie
-
Ever wondered about the link between exercise and menopause symptoms? Your need-to-knows
Is working out important for your health during your perimenopausal years?
By Alice Smellie
-
"I was fired because of my menopause symptoms: it's more common than you'd think."
One in 10 women have quit their job because of menopause symptoms – it’s time for employers to step up in the workplace.
By Ally Head
-
All women over the age of 45 should get a menopause health check, say MPs
They also warn that an "entrenched taboo" around women's health means current medical support is not good enough.
By Amy Sedghi
-
You asked, we answered: so, when does menopause actually start?
Introducing your new monthly menopause column, Discussing Menopause, written by best-selling menopause author, Alice Smellie.
By Alice Smellie