From mood swings to insomnia, many of us women have been raised on haunting tales about the downside of menopause.
And while it’s actually a beautiful period of life—one that ushers in untold confidence and a newfound sense of freedom and purpose—it can be rife with discomfort.
This is where supplements come in. Black cohosh, calcium, DIM, magnesium, vitamin D: All offer natural support for menopause’s most common symptoms, such as night sweats, vaginal dryness, joint pain, brain fog and more.
Intrigued?
Let’s dive into the leading supplements that may assist with menopause, when and how to take them, the safety behind them and what you can do, away from the supplement aisle, to feel fabulous throughout this time.
5 of the best supplements for menopause†
First things first: Modifying your diet to ensure it’s filled with a broad variety of fresh fruits, vegetables, grains, legumes and protein—as well as striving to exercise on a daily basis, incorporating smart stress-busting habits into your routine and obtaining quality, restorative sleep—are hands-down the most valuable things you can do to stave off the aches and pains of menopause.
And yet, if you’re looking for a little more TLC during this sometimes-fraught stage, consider the help the following may provide:
1. Red clover
Enduring fiery hot flashes? Or getting bouts of the blues right alongside body-shaking anxiety? Think about adding red clover to your cart.
What is it?
Red clover is a lipstick-pink plant, native to North Africa and Asia, that possesses a long, rich history. Technically known as Trifolium pratense L., it dates back centuries before it was introduced to Europe in the 1600s. It was traditionally relied upon for a series of health concerns, including osteoporosis and arthritis. Now, it’s widely deemed paramount for managing a handful of menopause’s most taxing symptoms.†
What is it typically used for?
The lion’s share of research on red clover has primarily focused on its potential capacity to organically promote relief from hot flashes, with older research indicating that it may be beneficial for those with severe hot flashes. A more recent meta-analysis of clinical studies determined similar results.†
How is this possible?
Scientists believe it’s due to red clover’s impressive amount of isoflavones, or plant compounds, known as phytoestrogens, that mimic estrogen in the body—and we all realize that many of menopause’s uncomfy side effects are largely due to dips in this key hormone.†
Red clover may also encourage bone health. This is vital for menopausal women, who may face low bone mineral density. What’s more, some studies indicate that red clover may nurture vaginal health.†
When to take it
As with all of the vitamins and supplements listed here, it’s best to discuss with your primary care physician or naturopathic doctor before taking anything new. Why? Underlying health conditions and certain medications can prevent you from being a viable candidate for these complementary supplements.
Happen to get approval? Consider taking 80mg to 160 mg of standardized extract of red clover per day. In lieu of a supplement, you can also drink one cup of organic red clover tea per day.
How to take it
This depends on the product and your doctor’s counsel. Some may suggest taking red clover with food; others recommend water.
How often to take it
Again, this hinges on the product (and it’s a good reminder to read about every product you consider). For example, you may spread out your daily dosage, like taking three red clover supplements three times per day at breakfast, lunch and dinner. Others may choose to take a single, higher dose once a day. As for you how long can you take it? Research shows that it’s usually safe for consumption for up to two years.†
Potential interactions and safety info
The National Center for Complementary and Integrative Health reports that not only do clinical studies show that red clover can be used for two years, but that it’s also generally well-tolerated.†
However, it’s wise to remain aware of red clover’s possible (albeit rare) adverse reactions. These include:
- Headaches
- Nausea
- Spotting
- Skin irritation
Furthermore, some studies indicate that, due to its estrogenic effect, red clover should be avoided if you have breast cancer, endometriosis or ovarian cancer.
Lastly, bear in mind that red clover should be avoided altogether if you’re presently on specific medications, including oral contraceptives, hormone replacement therapy medications, blood thinners and methotextrate.
Product suggestion†
Oregon’s Wild Harvest Red Clover. Composed of organic red clover, it’s free of the “junk” typically found in less-than-stellar products, like GMOs, gluten and corn allergens.†
2. Siberian rhubarb root
Siberian rhubarb root has only recently sprung on the scene as one of the most promising supplements for menopause. Used in Germany for a host of menopause’s most notorious manifestations, it can be found in a range of products designed specifically for women.†
What is it?
Siberian rhubarb root, which is scientifically referred to as Err 731, is a botanical extract derived from Rheum rhaponticum, a plant native to—you named it—Siberia. (It’s also found in Europe). It’s been increasingly relied upon by women who want to circumvent hormone replacement therapy (HRT) but still wish to find alleviation from the most prevalent complaints associated with menopause.†
What is it typically used for?
As with several of the other supplements included here, Siberian rhubarb root may supply organic support for hot flashes, night sweats and sleep disturbances, among other menopausal woes.†
You may be asking, what does the science say?
Research on Siberian rhubarb root is still in its infancy, but what we do know shows potential.†
A 2021 study published in the Journal of Mid-life Health, for example, found that supplementing with Siberian rhubarb root tempered menopause symptoms by 67% after 12 weeks of use. An animal study from the same year concluded that the extract demonstrates promise for taking the edge off of menopause’s “vasomotor discomforts” (read: those just listed), while two, older clinical studies found that it can provide support for vaginal health, mood and hot flashes.†
Much like red clover, this is thanks to the fact that Siberian rhubarb root is rich in those aforementioned phytoestrogens.
When to take it
Proponents of Siberian rhubarb root say that you can take it at any time of day, though some women prefer to take it in the evening because of it may help support a better night’s rest. Additionally, consider supplementing with it for at least 12 weeks for best results.
How to take it
This, again, is contingent upon the product—so be sure to follow the instructions closely. Some formulas might be more efficient on an empty stomach; others might recommend taking the supplement with food.
How often to take it
Experts suggest taking 4 mg of Siberian rhubarb root per day, which can be consumed at once or in two separate doses.†
Further, long-term studies of the extract reveal that taking it for as long as 96 weeks, or nearly two years, has not led to unwanted side effects.†
Potential interactions and safety info
Research indicates that Siberian rhubarb root is generally safe and well-tolerated. That said, do know that everyone responds to things differently—and report any alarming side effects.
To date, no research has been published on Siberian rhubarb root’s potential interactions with other supplements, vitamins or medications. This underscores the importance of discussing your desire to explore it with your healthcare professional.†
Product suggestion†
Solgar’s Menopause Relief is an official winner—at least in our book. Uniquely created to afford women relief from an array of menopausal discomforts, it contains 4 mg of Siberian rhubarb root as well as 28 mg of saffron extract—a spice that may help support a brighter frame of mind.†
3. DIM
DIM, or diindolylmethane, consistently ranks as one of the most popular supplements for menopause on the market—particularly for those who are concerned about weight fluctuations, mood shifts and what’s been dubbed “menopausal acne.”
What is it?
Chances are high you’ve encountered DIM countless times, as it’s a powerful metabolite, known as indole-3-carbinol, that’s found in a variety of cruciferous vegetables. These include:
- Cabbage
- Cauliflower
- Kale
- Brussels sprouts
- Broccoli
- Bok choy
- Collard greens
What does indole-3-carbinol do in the body, exactly?
The phytochemical naturally supports the production of estrogen—again, a critical hormone that takes a nosedive during menopause. As such, it’s frequently used to dull this era’s more trying discomforts.†
What is it typically used for?
In terms of menopause, DIM may organically promote a healthy weight—and we all know that weight gain is one of the biggest grievances of hitting menopause.†
How does it do so?
By organically supporting hormonal balance: A larger number on the scale may occur when estrogen either skyrockets or plunges. DIM may also naturally support healthy weight.†
Further, DIM’s capacity to support hormonal equilibrium may also support healthier skin, relief from hot flashes and a steadier (and better!) mood.†
Prefer a non-supplemental approach? Pile the abovementioned veggies onto your plate, but ensure they’re raw: Cooking these gems will impact the efficacy of DIM.
When to take it
The optimal time of day to take DIM is still up in the air. You can experiment with morning or night, of course, or ask for advice from the healthcare professional in your life.†
How to take it
DIM is a fat-soluble supplement—meaning, it’s absorbed best when it’s ingested with food, especially eats that include dietary fats, like avocado, olive oil, eggs or cheese.
How often to take it
Experts indicate that 150 mg of DIM can be taken for as long as needed. However, keep an eye out for side effects, which, while seldomly reported, may include abdominal issues (like nausea and diarrhea) and headaches.
Potential interactions and safety info
As of this writing, studies on DIM’s safety profile are limited. But here’s the good news: No dangerous side effects have thus far been reported.†
With that said, be cautious of taking DIM if you’re already taking diuretic drugs, as DIM acts as a water pill and may deplete your body of that oh-so-necessary sodium.
Product suggestion†
Codeage’s Liposomal DIM-E. This star supplement features 150 mg of DIM per serving, as well as vitamin E isomers, broccoli seed extract and pomegranate fruit extract. What’s more, it was expressly designed to naturally support hormone balance—and to enrich a lifestyle that focuses on overall well-being.†
4. Black cohosh
Even a cursory search on the best supplements for menopause illustrates that black cohosh has long been deemed one of the most esteemed botanicals around, particularly for those who are searching for a sunnier frame of mind and relief from those “power surges.”†
What is it?
Scientifically known as Actaea racemosa and cimifuga racemosa, black cohosh is a perennial herb, native to the U.S. and Canada, that comes from the same family as buttercups.
Native Americans relied on the potent plant for an assortment of reasons ranging from pneumonia to snakebites (indeed, the latter gave way to its introduction as “black snakeroot” in the 1830 version of U.S. Pharmacopoeia). In time, European settlers embraced the botanical as a tonic for reproductive wellness—thus paving the way for its present fame as one of the most promising alternative options for menopause.†
What is it typically used for?
- Heart health†
- Vaginal health†
- Hot flashes†
- Night sweats†
- Irritability†
- Nervousness†
- Vertigo†
Thankfully, black cohosh is one of the most well-studied menopause supplements on the market.†
For example, a slightly older study featured in the Journal of Education and Health Promotion found that women who supplemented with 20 mg of black cohosh for eight weeks experienced substantially fewer—and less acute—hot flashes. A more recent study discovered that black cohosh may naturally support energy, sleep, concentration and other neurovegetative and temporary psychological disruptions related to menopause.†
Further, a meta-analysis published in 2019 unveiled that black cohosh may foster a happier outlook on life, which is essential to moving through “the pause.” And while more clinical trials are needed to understand the entire scope of black cohosh’s potential and efficacy, it remains high on many women’s lists. For a solid cause, too: Black cohosh abounds with a number of phytonutrients, including phytoestrogens, isoferulic acids and glycosides (or sugar molecules that may combat free radicals).†
When to take it
As with several of the other supplements here, when to take black cohosh depends on the product. Be sure to consult with your healthcare professional and read the product’s instructions thoroughly.
How to take it
Black cohosh can be ingested without regard to food. That said, if you experience an upset tummy after consuming it, you may want to take it alongside a snack or meal.
How often to take it
Again, review the product.
If you choose to consume black cohosh in a tincture, for example, you might be instructed to take 2 to 4 milliliters, mixed with water, two to three times a day.†
Considering a capsule instead? The suggested amount varies between 20 mg and 80 mg per day, which you can usually find in one to two tablets.†
Potential interactions and safety info
Overall, black cohosh is considered safe. However, studies on long-term use of it are minimal; as such, most experts recommend taking it for six months or less. Additionally, black cohosh may curb the efficiency of cholesterol-lowering medications and chemotherapy medications. Nor should it be taken if you have liver disease, a sensitivity to aspirin, high blood pressure or are at risk for blood clots or a stroke.†
It’s also important to remain aware of its side effects. While severe adverse reactions are exceedingly rare, it may lead to:
- Headache
- Rash
- Dizziness
- Gastrointestinal distress
Product suggestion†
One product to consider? Gaia Herbs’ Black Cohosh. Each “serving” of this herbal solution, which was designed to support natural transitions and a healthy female reproductive system, features 400 mg of black cohosh and 2 mg of active triterpene glycosides.†
5. Chaste tree berry
The menopause market recently hit the $600 billion mark, with everything from menopause-formulated beauty products and menopause exercise classes taking women of the world by storm. But if there’s one therapy that’s far more valuable than a $4,800 “hormone-balancing retreat,” it’s chaste tree berry.
What is it?
Whether you call it Vitex, monk’s pepper or Abraham’s balm, chaste tree berry refers to the fruit of, you guessed it, the chaste tree—a plant that grows throughout Asia and the Mediterranean. Rumor has it that its name is derived from the belief that the botanical could inhibit sexual desire.†
While that may be up for debate, we do know that chaste tree berry can be a boon for women going through menopause. Indeed, it’s been capitalized on for a variety of purposes for over 2,500 years. Meanwhile, gynecologists and family physicians in Germany frequently recommend it to women for reproductive and other issues.
What is it typically used for?
In addition to providing natural support for premenstrual syndrome (PMS), chaste tree berry may offer a bevy of benefits for menopausal women—mainly through its potential to organically prompt progesterone production and greater hormone balance.†
Here’s what the science says:
A somewhat-recent, double-blind clinical study of 52 women were given Vitex and a placebo for eight weeks. Those who were given chaste tree berry experienced fewer vasomotor symptoms (such as night sweats) than those who received a placebo; what’s more, they scored lower on the anxiety scale. An older study also found that Vitex oils naturally supported mood and sleep.†
When to take it
You can take chaste tree berry day or night. The most important thing is to remain consistent and take it at roughly the same time every day.
How to take it
Some experts indicate that chaste tree berry is most effective when consumed on an empty stomach. Bear in mind, however, that no studies have confirmed this. Our advice? Experiment with what feels best to you.†
How often to take it
Willing to give it a whirl? Consider taking 215 mg (with .6% of aucubin) once a day.†
Potential interactions and safety info
Chaste tree berry is considered generally safe and easily tolerated in the short term (or, according to some sources, up to three months). Given its effect on hormone levels, however, it should be avoided if you have breast, ovarian, or uterine cancer. It should also be skirted for those on HRT, oral contraceptives and dopamine antagonists.†
As for side effects? They’re by and large rather mild and might include:
- Itching
- Nausea
- Diarrhea
- Stomach pain
- Headaches
- Dizziness
All told, though, many women experience only the upside of chaste tree berry—and the relief it may offer.
Product suggestion†
Vitanica’s Chaste Tree Berry Vitex Extract can be helpful for menopausal women. Crafted by Dr. Tori Hudson—a naturopathic physician who focuses mainly on women’s health—it features pure whole fruit powder. It’s also devoid of fillers and preservatives.†
Best supplements for menopause: The runners up†
Tackling the chief symptoms of menopause may sometimes require an all-out approach.
With that in mind, consider adding these other contenders to your daily routine:
- Magnesium glycinate, a mineral that may help support sounder, deeper sleep†
- Omega-3s, such as fish oil, which can naturally support heart health†
- Vitamin D3, or “the sunshine vitamin,” which organically nourishes bone health and a healthy mood†
- Vitamin B12, a crucial nutrient that’s vital to mood, cognition, energy levels and sleep†
- Flaxseed, which, while not a “supplement,” per se, supplies women with a healthy dose of lignans (or phytoestrogens that may foster hormone equilibrium and cardiovascular health)†
- Ginseng, a highly-revered herb that may support quality of life for menopausal women†
- Ashwagandha, an Indian and Southeast Asian herb that operates as an adaptogen and may offer nutritional support during times of physical and mental distress†
- Wild yam, a botanical that may organically support relief from vasomotor discomforts†
- Zinc, a trace element that may nurture sexual desire—a gift for those going through a drop in their libido during this time of life†
Above all? Bear in mind that, as discussed, supplements are designed to augment a healthy lifestyle. Devoting your time and energy to an existence built around wellness will pay off in spades—and perhaps allow you to glide through this era with grace.
†These statements have not been approved by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent disease.
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