7 best menopause supplements for 2025, approved by industry experts
While it was once referred to as ‘the Change' and rarely discussed in public, awareness of the menopause — and the benefits of menopause supplements — has risen in recent years. Symptoms like hot flushes, mood swings and vaginal dryness have transcended hushed coffee dates to become a hot topic across social media, even discussed among celebrities like Gwyneth Paltrow and Emma Thompson. Suffering in silence is no longer the only option.
Normalising a topic that has such a big impact on women's health in middle age has not only helped de-stigmatise it, but it has also triggered a wave of multivitamins and menopause supplements to aid those suffering with symptoms. Because who wants to lose their confidence after they've hustled their way to the top of their career, or finally have the time to enjoy a fulfilling sex life now that the kids are older?
But what are the menopause supplements, and how can they help? Just like popping the best sleep supplements for a good night's kip, or collagen supplements for your skin and hair health, the best menopause supplements have been specifically formulated to support your body’s hormonal fluctuations during this transition.
Interested? Great, because over the past few weeks, we — a team of GLAMOUR editors, writers and committed freelancers — have personally tested a range of capsules and tablets to find the very best. Read on to find out which menopause supplements we rated the best, as well as answers to all your FAQs from industry experts.
Disclaimer: Keep in mind that this article isn't a substitute for professional medical advice, and our recommendations won't replace a healthy lifestyle and balanced diet.
How we test the best menopause supplements:
Since 2021, the GLAMOUR team — writers, editors and committed freelancers — has prioritised personally testing a host of supplements — including vitamin D, iron supplements and collagen supplements — to boost your diet and overall well-being. To filter out the best menopause supplements from the rest, we scored each on the following criteria:
- Ease of use — Were the capsules easy to swallow? Did the sachets or powders mix well with water?
- Efficacy — What ingredients does the supplement contain per serving, and what is its potency?
- Taste and ease of use — On a scale of one to five, how pleasurable was the taste, or how easy was the capsule to swallow?
- Value for money — Would they be happy to commit to the weekly, monthly or bi-monthly spend?
For those we haven't personally reviewed (yet), we paid close attention to the list of ingredients, online reviews, and consulted with industry experts on whether they'd recommend them to their clients. Spoiler: the ones they wouldn't didn't make the cut.
Meet the experts
| Dr Tania Adib | Consultant gynaecologist and menopause specialist. |
| Dr Anne Henderson | Gynaecologist and menopause expert at The Amara Clinic. |
| Dr Laila Kaikavoosi | GP, menopause specialist and founder of the Online Menopause Centre. |
Answers about vitamins A to Z(inc).
Ahead, the best menopause supplements for 2025, approved by GLAMOUR's shopping editors.
Product type: Film-coated tablets.
Dosage: Two tablets daily with water.
Servings per container: 60.Pros:
- Subscription available.
- Vegan and gluten-free.
- Contains clinically-backed ingredients/
Cons:
- A fairly expensive option.
There’s a lot packed into this supplement, designed specifically for menopausal women, which is why it’s been awarded our top spot. That includes sage, chaste tree, ziziphus and vitamin B6, which supports the production of energy, boosts calm and bolsters bone health, as well as black cohosh and red clover. Talking of, Anderson says: “They are often prescribed together to ease hot flushes and night sweats." Subscribe to save a bit of cash or buy a one-off pot if it’s your first time using it.
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Product type: Capsules.
Dosage: One tablet per day with food.
Servings per container: 30.Pros:
- Addresses a range of menopausal symptoms.
- Each capsule contains 12 active, plant-based ingredients.
- Great value for money.
Cons:
- We're hard-pressed to say anything bad.
This vegan and plant-derived daily supplement provides a comprehensive approach to menopause. Each capsule contains 12 active ingredients in addition to essential vitamins and minerals such as zinc, magnesium, vitamin B12 and calcium. Each ingredient is specifically selected to help you manage each stage of menopause and its associated symptoms, from fatigue to stress, and inflammatory responses in the body. This is a great supplement to go for if you’re currently having a range of symptoms (or just a couple) and want to support your body naturally.
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Product type: Capsules.
Dosage: Four capsules per day.
Servings per container: 30.Pros:
- Targets a range of menopausal symptoms.
- Contains 11 gold standard nutraceutical ingredients.
- High-tech delivery system helps to optimise bioavailability.
Cons:
- An expensive investment, and you also need to take four capsules a day.
This menopause supplement from LYMA is certainly an investment in your health. Describing itself as the only supplement to use 11 peer-reviewed ingredients in one formula — including stable vitamin K, ashwagandha extract and probiotic beta glucans — it claims to aid sleep, anxiety and focus. One of its key ingredients, vitamin D3, also helps the body to manage insulin load to ward off menopausal weight gain and diabetes.
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A.Vogel Menoforce Sage Tablets
Product type: Tablets.
Dosage: One tablet per day.
Servings per container: 30.Pros:
- Natural way of relieving hot flushes.
- Provides relief in just a few days.
- Good value for money.
Cons:
- As with many natural options, it doesn't always work for everyone.
If you are particularly struggling with hot flushes, Anderson recommends sage: “Sage leaf helps to reduce night sweats, and also supports the metabolism and cognitive functions. Research showed that nearly sixty per cent of female testers experienced a decline in the severity and frequency of their hot flushes by over half, and also benefited from lower levels of anxiety and improved cognitive function.” This product is also not short of five-star online reviews, with many reporting a difference in as little as four days.
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Wild Nutrition Botanical Menopause Complex
Product type: Capsules.
Dosage: Two capsules per day.
Servings per container: 60.Pros:
- Kosher and suitable for vegans.
- Easy on the digestive system.
- A Food Grown supplement, which is recognised as food by the body.
Cons:
- A pricier option.
The menopause supercharges bone loss and increases the risk of osteoporosis among women — something which this supplement addresses with magnesium and turmeric to promote bone, muscle and joint health. There’s also ashwagandha to improve mental resilience, and dong quai to support hormonal fluctuations. We love Wild Nutrition’s holistic approach to managing the menopause as well as its use of ethical and food-grown ingredients. This means that the body recognises its ingredients as food, so they're more easily absorbed and utilised.
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Best multivitamin for menopause
Centrum Women 50 Plus Multivitamin
Product type: Tablets.
Dosage: One tablet per day with food.
Servings per container: 30.Pros:
- Good value and widely available.
- Helps with a range of menopausal symptoms.
- Free from gluten, azo-dyes and wheat.
Cons:
- Tablets are quite large.
We’re big fans of good-quality supplements that you can also pick up on your weekly grocery shop, and you’ll find this multivitamin in most big supermarkets. Aside from being easy to get your hands on (and very good value), it contains 24 nutrients along with all 13 essential vitamins. There are also adjusted amounts of iron and vitamin D for this stage of life, as well as vitamin B6 to regulate hormonal activity post-menopause.
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Product type: Tablets.
Dosage: One tablet per day.
Servings per container: 30.Pros:
- Suitable for vegans.
- Only requires one tablet a day.
- Made using natural ingredients.
Cons:
- May not be suitable for easing more extreme symptoms.
Mood swings are one of the most common and unpleasant menopause symptoms, and if this is something you’re hoping to ease, we can’t recommend this menopause-focused supplement by Solgar, which contains saffron and Siberian rhubarb. There’s evidence that the former can improve mood by promoting calm and relaxation, while the latter works to ease hot flushes and night sweats, as well as vaginal dryness and sleep disturbance. We feel better already.
What is the menopause?
Put simply, it is when your monthly periods have ceased for 12 months or more. “Perimenopause is the years prior to menopause when women begin to experience symptoms, although they still have regular (or irregular) cycles,” explains Kaikavoosi. “The menopause technically begins once they have stopped entirely.” Some find it useful to keep an eye on their cycle, or lack of, with a period tracking app.
So, what are the signs? “Since we have oestrogen, progesterone and testosterone receptors on almost every organ, the symptoms which emerge when these hormones are reduced are many and cover most of our body,” notes Kaikavoosi. “Some of the most commonly experienced are hot flushes, night sweats, joint and muscle aches, sleep disturbance, mood swings, plus irritability and increased anxiety, along with headaches or foggy brain, low libido and skin rashes.”
When does the menopause start?
“Our hormones dip around eight to ten years before the actual menopause,” details Adib. During the perimenopause, hormone fluctuations can cause fatigue, insomnia, depression and low libido, with one of the clearest signs being the worsening of PMS around seven to ten days before each period.
“Menopause usually starts between the ages of 45 and 55, with 51 being the average age of menopause in the UK,” says Kaikavoosi. “However, it’s important to note that menopause can start at any point.” This could be as a result of surgery, like a hysterectomy, or as a side effect of medical treatment, such as chemotherapy for cancer. Although, some women simply have a family history of early menopause. “There is no end time to menopause — you technically remain post-menopausal for life,” she adds. However, research has found that symptoms last an average of four and a half years after your final bleed.
Fertility has been put above my quality of life.
Which is the most popular supplement to ease menopause symptoms?
It’s important to note that while menopause supplements may help symptoms, they cannot be considered a miracle cure. “Which supplements a woman needs is very individual, since it revolves around her diet, lifestyle and pre-existing medical conditions,” details Kaikavoosi. If in doubt, particularly if you are already taking prescribed medication, seek professional advice.
However, if you are looking to enhance a healthy, balanced diet, then there are some good options to look out for. “I recommend a good quality multivitamin to all my patients as a baseline,” says Adib. But there are also specific ingredients which may help certain symptoms: “Vaginal dryness can be eased with sea buckthorn supplements,” she reveals. Henderson also recommends sage leaf for hot flushes, as well as black cohosh and red clover for night sweats. “Valerian root can help aid sleep, and maca root is helpful for loss of libido,” she adds.
Can diet help menopausal women?
“Nutrition plays an important role in the general well-being of women going through this transitional time in their lives,” explains Kaikavoosi. “The reduction of female hormones has a significant effect on the general health and development of long-term conditions like osteoporosis, heart disease and autoimmune conditions, so this is a great time to optimise health and prevent disease by eating correctly. Although, for women who suffer from severe symptoms, diet alone will not resolve them.”
So what types of food should we be eating to support our health during menopause? “Protein is essential to maintain and build muscle tone and strength, along with other important roles,” continues Henderson. “Without adequate muscle mass, the body gets more easily fatigued, and weight gain occurs. The main reason for middle-aged spread is the gradual loss of muscle mass due to declining oestrogen and testosterone levels.
“Getting your five a day is also important, regardless of age, so adequate fruit and vegetable intake is key," she adds. "In addition, calcium and vitamin D are important and can be obtained through dairy products, eggs and meat, while omegas are vital for transmitters like mood-boosting serotonin.” So, consume plenty of oily fish, olive oil, nuts and avocado.
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What are the other ways to manage symptoms of menopause?
“If you start to experience symptoms like sleep disturbances, aches and pains, mood changes, fatigue, feeling hot at night and changes to your menstrual cycle, then you should speak with a healthcare professional who has an expertise in hormone health, so they can ease the path through perimenopause and menopause,” recommends Kaikavoosi. They may, she adds, suggest hormone replacement therapy (HRT), which relieves symptoms by replacing female hormones.
There are also tweaks you can make to your lifestyle: “We should all be eating well, including eliminating where possible sugar, dairy and processed food from our diets, and staying hydrated,” adds Adib. “Aim to exercise three times a week to help mood and keep joints flexible, and lower stress to a minimum with mindfulness, meditation and therapy.”
