Best Supplements for Menopause: What Helps Most?

Written by: Jennifer Chesak, MSJ
Medically reviewed by: Ecler Ercole Jaqua, MD, MBA, DABOM

If menopause symptoms, such as hot flashes, night sweats, weight changes, mood swings, breast tenderness, and more are affecting your quality of life, you might be searching for relief in the form of supplements. Some all-natural ingredients can give you a modest edge in alleviating your symptoms. Here’s what to consider.

I’m in the throes of perimenopause, that several-year march on the timeline toward menopause, which is marked by an absence of a period for a full year. So I get it. The hot flashes are intense and unpredictable, leaving me sweating one minute and freezing the next. The increased edginess to my usually sunny disposition has me feeling not quite myself. And fog sometimes clouds my brain, despite getting adequate sleep. It's a lot.

Hormone therapy (HT) is a go-to option for many people and is arguably one of the most effective treatments to alleviate menopause symptoms. But not everyone is a candidate for HT. I can’t take it because of underlying conditions, for example.

Maybe you’re paddling the same boat as me and are looking for alternatives, such as supplements and lifestyle changes. Or maybe you are already taking HT but are hunting for natural options to also support you through this midlife change.

In this article, we explore menopause supplements, menopause vitamins, and more.

Best Supplements for Menopause: Reality Check

If you’re considering supplements for menopausal support, think of them as just that: support—not a magic-bullet fix for every symptom.

Thankfully, in 2026, we’re seeing more open conversations about the menopause transition. As awareness has increased, so has interest in the growing market for menopause supplements.

Supplements always come with a lot of hype, and those marketed to people undergoing the menopause transition are no exception. So it pays to be a bit skeptical and always review evidence-based research. We will provide that for you here so that you can cut through some of the noise and find the supplements that might help alleviate your unique set of symptoms.

The good news is that research does show evidence for some plant-based supplements. A 2024 meta-analysis looked at existing randomized controlled trials on phytoestrogens, particularly soy isoflavones. It found that people in perimenopause, or who had reached menopause, who took plant-based supplements with these compounds experienced a greater reduction in overall symptoms—including vasomotor symptoms, such as hot flashes and night sweats—when compared to those who took a placebo.

Before taking any supplement, talking to your doctor is always a good idea. This is especially true if you have underlying conditions or take prescription or over-the-counter medications. Additionally, when adding supplements to your regimen, start with just one option to see how it affects your symptoms first before trying more. Follow label directions, and start with the lowest dose possible.

Menopause Support Supplements: Common Ingredients, Benefits, and Research

In the following table, we’ve organized various supplement ingredients and nutrients into categories and listed their potential benefits so you can quickly find those that match your symptoms or goals. Below, we dive deeper into what the research says for each.

Menopause Symptom Support: Ingredients and Nutrients

Macronutrient and Fatty-Acid Support for Menopause Symptoms

Protein

Protein is a macronutrient, meaning your body needs it in large quantities. Boosting protein intake during the menopause transition and beyond, especially in combination with strength training, can help preserve and build muscle mass.

When estrogen drops, muscle mass declines. This decline in muscle mass can put you at risk for insulin resistance, which drives prediabetes and type 2 diabetes, and even weight gain. Protein also aids with satiety, feeling full and satisfied from your meals, helping to support weight management, a common concern during the menopause transition.

You can up your protein intake through dietary sources, such as plant-based proteins, lean meat, and fish, or you can try a protein powder (ideally one with no added sugar).

Omega-3 fatty acids

Omega-3 fatty acids are a type of healthy fat found in fatty fish, some nuts and seeds, olive and flaxseed oils, eggs, and more. You can also take fatty acid supplements. Omega-3s help support cognitive health, mood, joint health, and weight management, all of which the menopause transition can impact.

Phytoestrogens for Menopause Symptom Support

Phytoestrogens are plant compounds that mimic the effects of estrogen in your body. 

Soy isoflavones

Soy products, including edamame (soybeans), soy milk, tofu, tempeh, and more, all fit this category. Additionally, some supplements contain soy isoflavones. Research shows that soy isoflavones help reduce hot flashes, even accounting for the placebo effect. The placebo effect is when a person’s symptoms improve after taking a placebo, or “fake” treatment with a non-active ingredient, for example.

Red clover

Red clover is also a phytoestrogen. Evidence is mixed as to whether red clover aids hot flashes and night sweats, but some research shows it may decrease their frequency.

Non-Estrogenic Botanicals for Menopause Symptom Support

Black cohosh

Black cohosh is an herb from the buttercup family. It does not appear to act as a true phytoestrogen, but instead seems to affect serotonin pathways and the central nervous system to produce a similar effect on the brain. For this reason, it may help alleviate vasomotor symptoms. A recent review of existing evidence suggests that the supplement is associated with overall improvement in menopause symptoms, including hot flashes.

Metabolaid

Metabolaid is a combo of the botanicals lemon verbena and hibiscus flower extract. It contains high levels of polyphenols, powerful antioxidants that may aid with weight management. Preclinical research suggests these polyphenols may influence adenosine monophosphate (AMP)-activated protein kinase (AMPk), an enzyme involved in cellular energy regulation. AMPk is an energy sensor that, when activated, aids the switch from energy-storing (anabolic) pathways to energy-burning (catabolic) pathways in the body.

For these reasons, Metabolaid may support your metabolism during the menopause transition, aiding with weight management. However, human evidence for meaningful metabolic impact remains limited.

Green coffee bean extract

Green coffee bean extract is another ingredient that may modestly support metabolic health during the menopause transition. It contains chlorogenic acid, an antioxidant that activates AMPk, helping your body burn energy rather than store it.

Some early research suggests chlorogenic acid may positively influence glucose metabolism. (Evidence that it meaningfully increases the body’s natural production of glucagon-like peptide-1, or GLP-1, hormone in humans is limited.) Controlling glucose metabolism (blood sugar) in menopause is essential, because you become more at risk for type 2 diabetes during this midlife change.

Vitamins for Menopause Symptom Support

Vitamins are essential micronutrients, meaning your body needs them in adequate quantities to avoid deficiencies. Plus, some vitamins have links to improved menopause symptoms. You can up your micronutrient intake by eating a balanced diet. But if you know your diet is missing out on any of these key vitamins, taking a supplement might help.

Vitamin D

Vitamin D plays a role in endocrine health and is essential for maintaining healthy bones, which becomes increasingly important during and after the menopause transition. As you journey through menopause and beyond, hormones decline and bone density can decrease, putting you more at risk for fractures. Additionally, adequate vitamin D is also important for reducing your risk of type 2 diabetes and cardiovascular disease as you age.

Finally, some small studies suggest vitamin D may play a role in vaginal and urinary health, but evidence is still emerging. It may also aid urinary health by reducing your risk for urinary tract infections, which can increase in frequency during the menopause transition.

Vitamin E

Research on vitamin E for menopausal support is somewhat inconclusive, but evidence suggests it may help ease hot flashes, manage cholesterol and triglyceride levels, and support vaginal health.

Vitamin B12

Vitamin B12 is largely found in animal-based foods. So vegans and vegetarians may experience a deficiency unless they take a supplement. Even if you get enough B12 in your diet, issues with absorption can still lead to a deficiency. Absorption challenges may become more pronounced during the menopause transition, when hormonal changes can affect how your body processes nutrients and vitamins. And B12 deficiencies might exacerbate fatigue and cognitive issues that are more likely to crop up as sex hormones shift.

Minerals for Menopause Symptom Support

Like vitamins, minerals are micronutrients. If you’re deficient in them, you may experience heightened menopause symptoms simply because your body isn’t getting optimal nutrition. 

Magnesium

This mineral and electrolyte supports your calming neurotransmitter gamma-aminobutyric acid (GABA), which helps alleviate anxiety, stress, and mood symptoms. Some evidence from PMS research suggests magnesium may help with breast tenderness, though menopause-specific data are limited.

Furthermore, magnesium is crucial for supporting your metabolism and blood sugar control. Plus, as an electrolyte, it’s important for muscle signaling. Musculoskeletal pain can show up as part of the menopause transition.

Calcium

Calcium is also a mineral and electrolyte. It supports bone health, which needs a boost during perimenopause and beyond.

Adaptogens for Menopause Symptom Support

Adaptogens are named for their ability to help you “adapt” to and improve your resiliency to stress. The midlife transition can be a stressful era, and not only because of hormonal shifts that lead to symptoms. You might be dealing with work and family responsibilities at the same time. Adaptogens can give you a stress-busting edge in addition to your other methods, such as taking time for yourself.

Ashwagandha

Some evidence shows that this adaptogenic herb can boost quality of life in people going through menopause.

Licorice root extract

A research review of 28 studies found that certain compounds in licorice root extract (particularly flavonoids, isoflavonoids, and chalcones) show potential in relieving symptoms associated with estrogen decline. While licorice root may influence estrogen pathways, it can raise blood pressure and lower potassium levels. Individuals with hypertension should consult a doctor before using it.

How to Choose a High-Quality Menopause Supplement

Once you’ve narrowed down with your clinician which supplement (or combination of them) might work best for you, your next step is to choose a quality product. Your provider can make a recommendation, but here are a few questions to ask yourself.

Has the product undergone third-party testing? 

This means that an independent lab has tested that the product contains the ingredients it says it does (and nothing else), the ingredients are in the right amounts, and the product does not contain unsafe levels of impurities, such as pesticides, heavy metals, and more. Look for products that have certifications, such as NSF Certified, USP Verified, and ConsumerLab.com Approved.

Does the product have transparent labeling? 

This means that it lists all ingredients, rather than labeling something as a “proprietary blend” without disclosing what’s inside.

Is the product reputable? 

GMP Certification indicates the brand follows Good Manufacturing Practices to ensure quality. You can also search whether a brand has received any warning letters from the Food and Drug Administration for any marketing practice violations, such as making inappropriate medical claims that a supplement can cure a condition or disease. The Better Business Bureau and Trustpilot are also great places to look for independent ratings, reviews, or any potential red flags.

Veracity Menopause Supplement Options

If you’re looking for help with menopause symptoms from Veracity, we got you. Here are some to consider.

• Metabolic Power Protein: A serving of this protein powder gives you 20 grams of plant-based protein from organic peas, pumpkin seeds, and chia seeds. It also features MyoVera, a plant-based combination of chromium and amylopectin that helps your body to better use protein for muscle building and repair. It’s free of added sugar and has a subtle vanilla-cinammon flavor that works well in smoothies and more. The cinnamon has the added benefit of helping to stabilize blood sugar. 

• Perimenopause Support: Two key ingredients in this supplement that make it a powerhouse option for menopause are black cohosh and licorice root extract. Both aid with vasomotor symptoms (e.g., hot flashes and night sweats) and mood shifts.

• Metabolism Ignite: This supplement, as the name implies, helps give your metabolism an edge during the menopause transition and beyond. It contains Metabolaid, green coffee bean extract, and magnesium.

• Metabolic Multivitamin: If you’re experiencing any micronutrient deficiencies, this supplement has your back. It features an alphabet-full of vitamins, including A, B complex, C, D, E, and K2. For minerals, it delivers calcium and magnesium.

• Omega 3 Super +: This supplement supports your intake of omega-3 fatty acids and ups your vitamin E level.

All Veracity supplements are manufactured in the United States with third-party tested ingredients made in FDA-reviewed NSF and GMP certified facilities and tested for heavy metals.

Key Takeaways

• The menopause transition can last for several years, during which you might be experiencing bothersome menopause symptoms.

• Although hormone replacement therapy is a key treatment for menopause symptoms, not everyone is a candidate. And some people need additional support.

• Veracity offers reputable and third-party tested supplements formulated to support your overall wellness throughout the menopause transition and beyond.
  
  

Frequently Asked Questions (FAQs)

What is the most recommended supplement for menopause?

No one supplement is the most-recommended for menopause. Supplement recommendations are highly individual, based on your unique set of symptoms and needs. Some to consider include black cohosh or soy isoflavones for hot flashes, magnesium for muscle aches and breast tenderness, and a protein powder that’s free of added sugar for muscle mass support in conjunction with strength-training.

Do I need to take supplements during menopause?

No, you don’t necessarily need to take supplements during menopause. However, if you are not a candidate for hormone therapy or if you are looking for additional help for symptom relief, some supplements can help.

What is the best supplement for a menopause belly?

“Menopause belly” (also known as "hormonal belly") is a nonclinical term to describe weight gain around the midsection. It can occur as a result of declining sex hormones. Supplements that help boost your metabolism can help you manage weight. Options include Metabolaid, green coffee bean extract, and more. Additionally, chronic stress, which can worsen during the menopause transition, can also cause increases in abdominal fat. In this case, an adaptogenic herb, such as ashwagandha or licorice root might help.