7 Supplements To Try If You're Going Through Menopause Symptoms

Menopause is an inevitable phase in every woman’s life. However, it is often accompanied by several unwelcome manifestations which include hot flashes, problematic moods and behaviour, diminishing sleep quality and probe joints. Hormonal therapy for women, including hormone replacement therapy (HRT) is one way that these symptoms can be treated/controlled but the trend is looking for more natural alternatives through supplements.

It is very much possible to use these natural supplements to treat underlying menopausal symptoms without worrying about side-effects of unnatural hormones.

Chahat Vasdev a holistic nutritionist at Gytree.com, says, "Incorporating supplements like omega-3 fatty acids and magnesium into a woman's routine during menopause can help balance hormones naturally and reduce inflammation. Many Indian women find relief from these supplements, which complement our traditional dietary habits."

Here are some of the most effective supplements for easing menopause symptoms, supported by expert insights and studies.

1. Black Cohosh

One of the most well-researched and widely used supplements for menopause is black cohosh. This herb has been used for centuries to treat women’s health issues, particularly symptoms related to hormonal changes. Studies have shown that black cohosh can help reduce hot flashes, night sweats, and other vasomotor symptoms that are common during menopause.

“Black cohosh has been shown to have estrogen-like effects in the body, which is why it’s helpful for menopausal symptoms,” says Dr Elizabeth Farrell, a gynaecologist specialising in menopause care. While it’s not an estrogen replacement, black cohosh can provide relief for women looking for a natural alternative to hormone therapy.

2. Chasteberry

Vitex agnus-castus, commonly referred to as chasteberry, has also been described as part of the treatment arsenal for women’s reproductive illnesses for ages including during menopause. It is suggested that the chasteberry acts on the pituitary gland hence an increase in the progesterone deficit which it is used to remedy. This may help with some of the repeat symptoms during menopause such as hot flashes, changes in moods, and ceaseless periods.

However, recent studies from different parts of the world indicate that chasteberry might also reduce breast tenderness as well as help patients regain emotional balance during menopause. According to women’s herbal medicine practitioner Dr Priya Verma, “Chasteberry is a safe herbal treatment in which a woman can balance her hormones and reduce menopausal symptoms without any adverse effects.”

3. Red Clover

Red clover is another plant-based supplement known for its phytoestrogen content. Phytoestrogens are plant compounds that mimic estrogen in the body, helping to balance hormone levels during menopause. Red clover may be especially beneficial for women experiencing hot flashes and night sweats. Research has also suggested that it can improve bone density, which is a concern for women as they age.

Red clover is rich in isoflavones, which are natural compounds that act similarly to estrogen.

4. Magnesium

Magnesium is a critical mineral that plays a role in hundreds of biochemical reactions in the body, including those related to mood, sleep, and muscle function. During menopause, magnesium can help alleviate symptoms like insomnia, irritability, and anxiety.

“Many women are magnesium deficient, and that can exacerbate menopausal symptoms,” says nutritionist Dr. Sarah Thompson. "By increasing magnesium levels, women often find that they sleep better and feel more emotionally balanced.”

Magnesium supplements are available in various forms, but magnesium glycinate and magnesium citrate are known to be the most easily absorbed by the body.

5. Vitamin D and Calcium

As estrogen levels drop during menopause, women are at an increased risk of developing osteoporosis due to decreased bone density. Vitamin D and calcium are two supplements that work together to support bone health. Calcium helps build and maintain strong bones, while vitamin D ensures that the calcium is absorbed properly by the body.

“Vitamin D is essential for postmenopausal women,” says Dr. Joan Stewart, an endocrinologist. “It aids in calcium absorption, helps protect against bone loss, and may even have benefits for mood and immune function.”

6. Omega-3 Fatty Acids

Omega-3 fatty acids, commonly found in fish oil, are well-known for their heart health benefits, but they can also be helpful during menopause. Omega-3s have anti-inflammatory properties that can ease joint pain and reduce the frequency and intensity of hot flashes. They may also improve mood and mental clarity, making them a great all-around supplement for menopausal women.

“Omega-3s have been shown to help regulate mood swings and reduce inflammation, which can make menopause more manageable,” says dietitian Maria Espinoza. “They’re a fantastic supplement for overall health, especially during the menopausal transition.”

7. Vitamin E

Vitamin E is an antioxidant that has been found to help reduce the intensity of hot flashes and other menopause-related symptoms. In addition to its benefits for skin and heart health, vitamin E may also support vaginal health by relieving dryness and discomfort often experienced during menopause.

“Vitamin E can help maintain healthy skin and provide relief from vaginal dryness, which is a common concern during menopause,” says Dr. Karen Jackson, an integrative medicine specialist. “It’s a gentle, effective supplement that many women find beneficial.”

Although this is a natural phase of a woman’s transition, it may cause discomfort to some in everyday living. Some more common natural sources include black cohosh, red clover, magnesium, calcium, vitamin D, omega-3’s and vitamin E, among others. Many women do not need to take synthetic hormones as they can manage the condition by taking the right supplements.

For your health’s sake, do not attempt to mix treatments with supplements on your own since side effects and negative medication effects may occur. Such supplements and dietary changes can be quite effective in easing the changes experienced around that time.