Menopause is a natural part of life, but that doesn’t mean the transition is easy. From vaginal dryness to hot flushes and mood swings, the hormonal changes can bring on an array of uncomfortable symptoms. Lifestyle changes such as diet and exercise can help, but many women still turn to supplements for extra support. With so many products on the market, how do you choose the ones that might be suitable and have some evidence behind them?
Menopause: Understanding When and Why It Happens
Menopause marks the end of a woman’s reproductive years and typically occurs between 45 and 55, when the ovaries stop producing oestrogen and progesterone. Some of the most common symptoms include:
Hot flushes
Night sweats
Changes in bladder function (for example, overactive bladder)
Vaginal dryness
Brain fog
Joint pain
Bloating
Difficulty sleeping
Changes in mood, including depression and anxiety
Menopause occurs when you haven’t had a period for 12 consecutive months. But the period before that - perimenopause - can last up to ten years before you experience your last period. This period is marked by a variety of symptoms that can range from mild to severe, and can be challenging for many women.
During perimenopause, alongside the typical brain fog and hot flushes most of us know about, we can experience a huge array of symptoms connected to the decline in hormone levels. These can range from weight gain, dry skin and hair, memory problems and fatigue. There are around 34 symptoms of menopause that are commonly agreed by menopause specialists, and anecdotally women report more than this.
It’s always a good idea to talk to your GP if anything you are experiencing feels out of the ordinary – there may be another cause and there could be ways to make you feel more comfortable.
Common Menopause Symptoms and How They Affect You
Every woman experiences menopause differently, but there are some common patterns. Hot flushes and night sweats can leave you drenched one moment and shivery the next. Irregular and heavy bleeding can be challenging to manage, and you might experience flooding for the first time.
Heart palpitations, anxiety, vertigo and tingling sensations are other common symptoms that are less spoken about openly. Many of us will experience weight gain around our middle, notice thinning hair, dryness - including eyes, mouth and vulva, painful sex due to vaginal dryness and thinning of delicate, intimate tissues. Recurrent urinary tract infections (UTIs) are a frequent symptom, too.
Bladder weakness and urinary health can be surprisingly common symptoms connected to perimenopause and post menopause changes. That’s because GSM - genitourinary syndrome of the menopause - is more common than we previously thought. GSM is an umbrella term for symptoms experienced in the vulva, vagina, urinary system and pelvic floor - all related to declining levels of oestrogen, in particular.
But it’s not just physical symptoms; our mental wellbeing can take a hit in our midlife, too. Low mood, anxiety and mood swings are very common and can strain relationships. Brain fog and memory lapses can undermine your confidence, and sleeping badly because of night sweats only makes everything feel worse.
If you find that your symptoms are interfering with your day to day life, it’s important to talk to your GP. Ensure that you are aware of the full list of menopause symptoms and note down the ones you are experiencing in advance of your appointment.
It’s important to remember that many - if not most - symptoms are common and manageable with the right support.
The Best Menopause Supplements
When it comes to supplements, there is no magic pill, but certain nutrients can support overall health during this stage of life.
Vitamin D
Vitamin D helps keep bones strong, supports your immune system and muscles, and becomes even more important during menopause when bone loss speeds up. Because we make most of our vitamin D from sunlight, levels can dip in the darker months or as we get older. The NHS recommends most adults in the UK take a daily supplement in autumn and winter.
Pumpkin Seed Extract
Pumpkin seed extract is naturally rich in magnesium and zinc, both of which are important for bone, muscle and bladder health. Some women also use it to support sleep. Early studies suggest it may help with heart and bone health in post-menopausal women, but more research is needed before we can say for sure.
Calcium
Calcium is essential for healthy bones and teeth, and menopause is a time when our daily needs can be higher. Adults should aim for 700–1200 mg a day from food such as dairy products, leafy greens or fortified plant milks. If you struggle to get enough from your diet, a supplement may help, but taking too much can cause problems, so check with your GP before starting.
Phytoestrogens (Soy and Red Clover Isoflavones)
Phytoestrogens are plant-based compounds that act a little like oestrogen in the body. Some research shows they can slightly reduce the number and intensity of hot flushes, but results are mixed and they don’t work for everyone. Foods rich in phytoestrogens include soy milk, tofu, tempeh, flaxseeds and chickpeas.
Omega-3 Fatty Acids
Omega-3s are healthy fats found in oily fish, walnuts, flax and chia seeds. They’re great for heart and brain health, and some small studies suggest they may help with night sweats or mood when combined with other nutrients. Aim for one or two portions of oily fish a week, or use plant sources if you don’t eat fish.
Magnesium
Magnesium helps your body produce energy, relax muscles, keep nerves working properly and maintain strong bones. Some women find it helps with sleep or restless legs during menopause. Studies have linked higher magnesium intake to better bone health, but it's important to bear in mind that supplements can sometimes cause stomach upset in high doses. Good sources include leafy greens, nuts, seeds, beans and whole grains.
B-Complex Vitamins
B vitamins play a key role in releasing energy from food and supporting your brain and nervous system. B6, B9 and B12 also help make brain chemicals that influence mood. While topping up can help if you’re low in one of these vitamins, there’s limited evidence that taking extra will ease menopause symptoms unless you have a deficiency (Nutrition.org.uk). A varied diet with wholegrains, eggs, beans, nuts and leafy greens usually covers your needs.
Vitamin E
Vitamin E is an antioxidant that protects your cells and supports skin and eye health. Some small studies suggest it might slightly reduce hot flushes, but larger studies haven’t confirmed this. It’s easy to get enough from a healthy diet including nuts, seeds, avocados and vegetable oils.
Why Do Some Women Explore Menopause Supplements?
Some women prefer to consider a perceived ‘natural approach’ to managing their health and symptoms of menopause either alongside or instead of hormone therapy (HRT). When combined with healthy lifestyle changes, these products might offer support for managing uncomfortable symptoms associated with the menopause. Some women prefer to avoid medication in favour of natural solutions which can often have fewer side effects.
However, natural does not always mean safe or effective. Even the best menopause supplements can sometimes have side effects or interact with medication and it’s important to always discuss with your GP before starting anything new. Sometimes relying on supplements may mean delaying or foregoing evidence‑based treatments, so it’s important to be mindful of their limitations.
What to Consider When Thinking About Menopause Supplements
Before you consider any supplements to introduce into your diet, take stock of:
Your symptoms and evidence‑based options
Discuss the symptoms you are experiencing with your doctor to understand how established evidence-based options may benefit you first, such as lifestyle changes and hormone replacement therapy (HRT) which is highly effective for many symptoms associated with peri/menopause.
The Cost
Taking multiple supplements can get expensive, quickly! A good way to save money is to look at combination supplements that offer the benefit of multiple vitamins and minerals into one pill. Consider your diet and lifestyle changes too, and research the benefit of the supplement you are interested in to ensure it aligns with your symptoms.
What your doctor recommends
Always check with your doctor before starting any new supplements. They know your health history best, and any current medications that you are taking that may be impacted by new supplementation. They’ll help you evaluate which supplements are safe, and offer the best benefit for your health.
Remember, supplements should complement - not replace - a healthy diet and lifestyle and your current medical care.
Your FAQs on menopause supplements
At what age does menopause affect women?
Typically, menopause affects women between the ages of 45 and 55. However, there are many factors that could cause you to experience menopause earlier or later than average, including your general health, genetics, and certain medical treatments could cause variations.
What are some of the other treatments available for treating menopause symptoms?
Hormone replacement therapy is considered the most effective treatment for many menopausal symptoms. It is available in the form of tablets, patches, and gels. It replaces hormones that decline during menopause. Non-hormonal prescription medications are also available for specific symptoms like hot flushes and lifestyle changes can also be very helpful.
How can I deal with urine leaks that come with menopause?
Discussing options with your GP is recommended. Pelvic floor exercises for stress incontinence are key evidence-based approaches. Maintaining a healthy weight, managing constipation and HRT can also be helpful. For extra protection and peace of mind, you can also wear incontinence pads and/or leak-proof pants.
Should I continue taking supplements if I'm post-menopausal?
Ongoing vitamin D supplementation is generally recommended. For other supplements, assess your health needs and symptoms in discussion with your doctor. Long-term health considerations like bone and cardiovascular health remain important post-menopause and management should be guided by your doctor.
Final Thoughts
If you're currently dealing with uncomfortable menopause symptoms like night sweats, mood swings, frequent urination, and hot flushes, the most reliable first step is to talk to your doctor.
We understand that menopause can be a "taboo" topic, but here at Jude, we are all about breaking stigmas and shedding light on women's health issues. Our blog has plenty of other articles on menopause, and we offer a range of specialised incontinence products, incontinence pads, and leak-proof pants.
Don't let your menopause hold you back from living an active and fulfilled life. There are plenty of ways to help manage your symptoms.
