The Fast Facts
- Certain menopause supplements could help manage hot flashes, night sweats, and mood changes.
- Research shows vitamins D and B12, as well as some amino acids and herbs, may ease symptoms caused by low estrogen.
- Our top pick is Thorne Meta-Balance due to its research-backed herbal blend and thorough third-party testing.
Menopause is a natural event that marks the end of menstrual cycles. As individuals gradually produce less estrogen (perimenopause) and eventually stop menstruating (menopause), they may experience changes in their bodies.
Though symptoms can vary from person to person, menopause is often accompanied by hot flashes, changes in sex drive, night sweats, weight gain, insomnia, and mood changes. Some individuals experience only minor symptoms, while others experience more severe symptoms.
Some vitamins may support a healthy menopause and reduce symptoms. You can opt to take individual vitamins or choose a more comprehensive supplement that combines different focused ingredients in one product for ease and convenience.
Interested in finding out exactly where your hormone levels stand? Consult with a medical professional or consider taking an at-home menopause test.
- Best multivitamin for menopause: New Chapter Every Woman's One Daily 40+ Multivitamin | Skip to review
Pricing guide
- $ = under $0.50 per serving
- $$ = $0.50 to $1.50 per serving
- $$$ = $1.51 to $2.00 per serving
- $$$$ = over $2.00 per serving
To help make your decision easier, here’s a quick look at how our top picks compare:
| Product | Number of pills per day | Targeted symptoms | Main active ingredients | Pros |
|---|---|---|---|---|
| Thorne Meta-Balance | 2 | • hormone imbalance • hot flashes • bone loss • mood changes | • chasteberry • wild yam • black cohosh • French maritime pine bark | • free of gluten, soy, dairy, and artificial flavors • sourced from high quality ingredients • produced in third-party certified facility |
| Bonafide Ristela | 2 | • libido • orgasm frequency • vaginal blood flow | • L-arginine • L-citrulline • rose hips extract • French maritime pine bark extract | • clinically studied • third-party tested • free of hormones, parabens, soy, and gluten |
| HUM Nutrition Fan Club | 1 | • hot flashes • insomnia • mood changes | • Siberian rhubarb • grapeseed • probiotics | • third-party tested • only one capsule per day required • vegan and gluten-free |
| Bonafide Relizen | 2 | • hot flashes • night sweats | • pollen extracts from Swedish botanicals | • third-party tested • cost-effective • vegan, gluten-free, and soy-free |
| SM Nutrition DIM 200 mg with BioPerine | 1 | • hormone imbalance • hot flashes • night sweats • mood changes • weight gain • acne | • diindolylmethane • BioPerine | • budget-friendly • only one capsule per day required • third-party tested • certified vegan and gluten-free |
| New Chapter Every Woman’s One Daily 40+ Multivitamin | 1 | • hormone imbalance • fatigue • stress • immune support | • maca root • chasteberry • red clover • raspberry leaf • organic herbs and vegetables | • certified gluten-free and organic • vegetarian-friendly • one capsule per day needed • formulated to maximize absorption |
| Nutrafol Women’s Balance | 4 | • hair loss • hot flashes • stress • insomnia | • biotin • iodine • selenium • zinc • vitamin D, C, E, & A | • third-party tested • free of gluten, dairy, and artificial additives |
| Pure Encapsulations MenoVive 60s | 2 | • hot flashes • bone loss • sexual dysfunction • mood changes | • hops • ashwagandha • maca • Rhodiola • grapeseed | • certified gluten-free • vegan-friendly • tested by an independent lab |
| Future Kind Vegan Omega 3 Supplement | 1 | inflammation | algal oil | • third-party tested • eco-friendly packaging • vegan-friendly and cruelty-free |
| HUM B12 Turbo | 1 | fatigue | • vitamin B12 • calcium | • third-party tested • vegan-friendly • Clean Label Project certified |
| Olly Mellow Menopause | 1 | • hot flashes • night sweats • changes in mood • vaginal dryness • gas | • EstroG-100 • GABA | • certified vegan • clinically studied • free of gluten, soy, and hormones |
The supplements included in this article were thoroughly vetted to ensure they align with Healthline’s brand integrity standards and approach to well-being.
As part of our vetting process for brands and products, we consider the following indicators of safety, quality, and transparency:
- Ingredients: These supplements contain vitamins, minerals, and herbal ingredients that are beneficial specifically for menopause. We included products made from quality ingredients and paid close attention to the types and amounts of nutrients included in each product.
- Quality testing: We prioritized products that are tested for purity and potency, ideally certified by a third-party lab or organization such as NSF International.
- Health concerns: We looked for products to suit a variety of specific needs related to menopause.
- Brand reputation: All products on this list are produced by medically credible companies. We ensure that every brand is compliant with labeling requirements per the Food and Drug Administration (FDA).
Our Medical Standards and Insights team has carefully researched and vetted over 11,000 products and services. We fact-check health claims, evaluate ingredients, and look into each brand’s reputation before sharing products and services on Healthline.
To choose the brands on this page, we considered all the vitamin brands that passed our vetting process. Then, we personally tested some of them to narrow down our list even further.
When picking a supplement or multivitamin for menopause, consider the following factors:
- Intended use: Because most products are formulated to treat specific issues associated with menopause, consider your health needs and look for a supplement that contains ingredients intended to address the symptoms you’re experiencing.
- Quality ingredients: Look for supplements that have been tested for purity, strength, and safety, ideally by an independent lab or third-party organization.
- Dosage: In addition to the amounts of ingredients provided, consider how many capsules you’ll need to take each day.
- Budget: Be sure to evaluate your budget and check the price per serving to find a supplement that fits your needs.
Finally, consider speaking with a healthcare professional before using any supplements. Some supplements may negatively interact with medications you may be taking. They can help you determine whether taking a supplement for your symptoms is the right choice for you.
For those who prefer to supplement with individual vitamins, here are some that can be beneficial during perimenopause and menopause.
Vitamin B12
As you age, your body loses some of its ability to absorb vitamin B12, and your risk of B12 deficiency increases. Adequate vitamin B12 intake supports neurological function and can affect energy, mood, and cognition. It has also been
Pro tip: According to the
Vitamin B6
Vitamin B6 (pyridoxine) helps make serotonin, a chemical responsible for transmitting brain signals. Declining serotonin levels during menopause may contribute to mood changes and depression.
Pro tip: According to the
Vitamin D
Vitamin D deficiency may increase your risk of bone fractures, bone pain, and osteomalacia (softening of the bones).
Pro tip: According to the
Vitamin E
Vitamin E is an antioxidant that helps fight cell-damaging free radicals in the body and may help reduce inflammation.
Vitamin E may also help relieve some menopause symptoms like hot flashes, vaginal dryness, and mood changes, and can be a safe alternative for people who cannot take estrogen, though estrogen is generally more effective.
Pro tip: To increase vitamin E during and after menopause, take a vitamin E supplement and add foods rich in vitamin E to your diet. Aim for at least
Herbal supplements may help relieve menopause symptoms, but the scientific evidence is limited and mixed, so their effects can vary depending on the herb and the individual.
Below are some of the most common ingredients found in supplements. However, as with any supplements, these should only be taken in safe doses after consulting with a medical professional.
We’ve already mentioned amino acids like L-arginine and L-citrulline, which are often included in menopause supplements, like the Bonafide Ristela supplement above.
Creatine is another amino acid derivative that
Medical Perspective“After a medical consultation to ensure proper dosage and safety, women should consider taking creatine for many reasons. This includes enhanced cognitive function (including “brain fog”) before and during menopause, increased energy, better mood regulation, and bone health benefits.”
— Katherine Marengo LDN, R.D.
Discover more creatine benefits every woman should know during menopause.
Quotes represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.
Always speak with a medical professional before taking vitamins or herbal supplements, as they can carry risks and interact with over-the-counter medications and prescription drugs.
Can you take menopause supplements with HRT?
Menopause supplements may interact with or amplify hormone replacement therapy (HRT), particularly supplements with hormone-like effects, potentially causing side effects or reducing HRT’s effectiveness. Therefore, they shouldn’t be taken together without medical advice.
Supplements are also not a replacement for HRT altogether, which is a clinically proven treatment for menopausal symptoms. They tend to have less consistent evidence and are generally less effective, particularly for moderate to severe menopause symptoms.
Other articles about menopause
- Your Complete Guide to Menopause
- 10 Herbs and Supplements for Menopause
- 11 Natural Remedies for Menopause Relief
- Magnesium for Menopause: Efficacy, Benefits, and Side Effects
- Soy for Menopause: Isoflavones for Hot Flashes and Other Symptoms
- Sage for Menopause: Effectiveness, Risks, and More
- Menopause Diet: How What You Eat Affects Your Symptoms
- Diet and Fitness Tips for Menopause
Symptoms of menopause can vary significantly from person to person, so what is best really depends on your needs and what you’d like to target most.
Our pick for best overall supplement is Thorne, based on the high quality of its ingredients and its focus on relieving multiple symptoms of menopause with herbal ingredients. This is a dietary supplement, however, not a medication.
It’s best to speak with a medical professional about your specific experience to determine which supplements are appropriate.
Several vitamins and minerals could help relieve menopause symptoms.
Vitamin D supplements have been shown to support vaginal health and decrease vaginal dryness, especially during menopause. Meanwhile, Vitamin E may help relieve symptoms like hot flashes, vaginal dryness, and mood change. B vitamins may also be useful.
Some products contain herbal ingredients that help regulate hormone levels, boost hair growth, or improve your body’s response to stress, all of which can be beneficial during menopause.
Though these supplements are unlikely to completely resolve symptoms of menopause, they may help manage and reduce the severity of certain symptoms.
Menopause supplements often contain a blend of herbal ingredients and are generally considered safe when used as directed.
However, there are always risks and potential side effects associated with any supplement. Therefore, it’s best to talk with a healthcare professional before adding supplements to your routine, especially if you have any underlying health conditions or are taking other medications.
Menopause supplements are available over-the-counter and may support mild symptoms of menopause. However, they are less regulated and may not produce effective results.
Hormone therapy, meanwhile, is effective for relief from menopause symptoms such as hot flashes and night sweats. Unlike some supplements, it is also regulated. However, it requires a prescription and may carry side effects, including an increased risk of blood clots and breast cancer.
Menopause is a natural reproductive stage.
While menopause symptoms can be uncomfortable, you can take steps to potentially reduce them, including taking supplements. These may help with a number of symptoms, including hot flashes, low energy, changes in sex drive, and mood changes.
If you speak with a healthcare professional and decide that a supplement is a safe option for you, consider trying one of the products listed above.