Exploring The Best Menopause Supplements

Menopause is a natural part of life, but that doesn't mean the transition is easy. From vaginal dryness to hot flashes and mood swings, the hormonal changes can bring on a range of uncomfortable symptoms.

While lifestyle changes, such as diet and exercise, can help to some extent, many women turn to supplements for extra support. But with so many different pills and formulas on the market, how do you choose the ones that might be suitable and have some evidence behind them?

In this article, we'll explore some nutrients and supplements sometimes discussed in relation to menopause and clarify the current understanding of their potential roles and recommendations. g.

Menopause: Understanding When And Why It Happens

Menopause is a natural process that marks the end of a woman’s reproductive years. It typically occurs between the ages of 45 and 55, when the ovaries start producing less oestrogen and progesterone, the hormones that regulate menstruation.

Some of the most common symptoms include:

• Hot flushes

• Night sweats

• Changes in bladder function (e.g. Overactive bladder)

• Vaginal dryness

• Brain fog

• Joint pain

• Bloating

• Difficulty sleeping

• Changes in mood, including potential depressive symptoms

The first phase is perimenopause, which is characterised by irregular periods and can last several years. Once you've gone 12 consecutive months without a period, you are officially in menopause, and natural pregnancy is no longer possible.

Ageing is the primary cause of menopause, but factors like genetics, health, a hysterectomy and lifestyle can also play a role. Some of the more significant health considerations associated with menopause include changes impacting cardiovascular health and bone density. Discussing management options, including lifestyle, potential treatments like HRT, and appropriate supplementation, with a healthcare provider is important.

The Best Menopause Supplements & Vitamins

It is important to note that in the UK, aside from vitamin D the NHS does not routinely recommend other specific supplements for the management of general menopause symptoms, instead emphasising other lifestyle measures and HRT (hormone replacement therapy) where appropriate. However, let’s look at some nutrients and supplements that are often discussed:

Vitamin D

The NHS primarily recommends Vitamin D supplementation for all adults, particularly for bone health which is crucial during and after menopause.

Vitamin D is essential for calcium absorption and maintaining bone health during and after menopause due to declining oestrogen levels. The NHS recommends a daily 10 microgram supplement for adults in the UK, especially during autumn and winter. While Vitamin D supplements are recommended, dietary sources include:

• Oily Fish

• Eggs

• Mushrooms (exposed to UV light)

• Fortified foods (e.g. milk with added vitamin D)

Pumpkin Seed Extract

Pumpkin seed extract in capsule or liquid form offers a concentrated dose of the very compounds mid‑life women often fall short of. Standardised supplements deliver reliable amounts of magnesium and potassium that help keep blood pressure and heartbeat steady, zinc that bolsters a maturing immune system, and plant omega‑3 and omega‑6 fats that calm inflammation. Just as important are the extract’s phytoestrogens and phytosterols, gentle plant molecules that can cushion the hormonal plunge of menopause. Together, they support healthier cholesterol levels, ease bladder irritation, and help protect bone density by working alongside phosphorus and magnesium.

Beauty and comfort benefits come along for the ride. The same anti‑inflammatory fats and vitamin E in pumpkin seed extract nourish thinning hair and dry skin, while its soluble and insoluble fibre fragments aid digestion and weight control. Early studies suggest the oil fraction can increase scalp hair fullness and soothe an over‑active bladder, two common menopause niggles. Because the extract is free of shells and bulk, it folds easily into a daily supplement routine, giving women a practical, whole‑food‑based way to target heart health, bone strength, mood, immunity, and hormone balance with one measured dose.

Calcium

Calcium is critical for maintaining bone density as oestrogen levels decline. While supplements are available, too much calcium can also cause risks therefore dietary sources are preferred. Good sources include:

• Dairy products

• Fortified soy milk and other plant milks

• Leafy greens

• Nuts

• Seeds

• Legumes

• Tinned fish with edible bones (e.g. sardines)

Phytoestrogens (e.g. isoflavones from soy and red clover)

Phytoestrogens are plant compounds with a chemical structure similar to human oestrogen, allowing them to bind weakly to oestrogen receptors. Soy and red clover are common sources. Some studies suggest that isoflavones may help reduce the frequency or severity of hot flushes for some women, but the evidence is inconsistent and results vary significantly between individuals.

They are not routinely recommended by the NHS for menopause symptoms, and their use should be discussed with a doctor, especially regarding potential interactions or suitability for women with certain health histories (e.g. hormone sensitive cancer).

Why Do Some Women Explore Menopause Supplements?

Supplements are widely available and are sometimes perceived as a “natural” alternative or addition to other approaches. When combined with healthy lifestyle changes, some women feel these products might offer support for managing the uncomfortable symptoms associated with menopause.

Some women prefer to avoid medication in favour of natural solutions which can often have fewer side effects. However, it is important to remember that natural does not always mean safe or effective. Supplements can sometimes have side effects or sometimes can interact with medication. Sometimes relying on supplements may mean delaying or foregoing more evidence-based treatments.

What to Consider When Thinking About Menopause Supplements

Before you consider any supplements to introduce into your diet, consider the following factors.

Your Symptoms and Evidence-Based Options

Discuss your specific menopause symptoms with your doctor, Understand the established evidence-based options first including lifestyle modifications and medical treatments like HRT which is highly effective for many symptoms.

Remember to remain aware that robust scientific evidence for most supplements, aside from vitamin D for bone health, is limited.

The cost

Taking multiple supplements can get expensive quickly. A good way to save money is to choose combination supplements that pack several vitamins and minerals into one pill. This helps you spend wisely.

What your doctor recommends

Always check with your doctor before starting any supplements. They know your health history and current medications, so they can tell you which supplements are safe and most helpful for your specific situation.

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.