There are many supplements on the market to help with menopause symptoms, but do menopause supplements actually work? You won’t find evidence-based research to back the claims of any single supplement, but every woman’s menopause is different, and many women find that supplements do help.
Do any menopause supplements work?
What do doctors recommend for menopause when it comes to supplements? There are some key supplements that our medical advisor, Dr Stephanie Goodwin recommends.
“Always Vitamin D, with Vitamin K preferably,” she says. “It’s good for your bones, it’s good for the immune system. Also, Magnesium if you’re not sleeping very well, in combination with a B vitamin. If you don’t eat fish you can take Omega 3.”
Is there a natural alternative to HRT?
For women who aren’t taking HRT, Dr Steph has some advice. “If you can’t take HRT then there will be supplements that are helpful, but it depends on your symptoms,” she says. “I’ve had women who have done really well with sage or red clover. The one I tend to veer away from is black cohosh because you’ve got to be careful with it.”
READ MORE What is the difference between perimenopause and menopause?
What are the best menopause supplements?
It’s important to remember that supplements are not a magic bullet.
One of our favourite nutritionists Emma Bardwell makes this point very clearly. “We’re all leading turbo-charged lives and diets aren’t always optimal,” she tells Marie Claire. “But my view is that supplements are massively oversold to consumers.”
In other words, choose wisely, and don’t believe the hype.
READ MORE HRT, is it safe? Everything you need to know.
What are the top 3 vitamins for menopause?
Every woman’s menopause is different and there isn’t a magic list of three vitamins that will work for every woman. Life would be much easier if there was. Instead, it’s about identifying your most troublesome symptoms, and seeking out the best supplement to help deal with those. Whether it’s anxiety, insomnia or dry hair, incorporating supplements into a healthy diet can help you to feel back to your old self – before hormone havoc kicked in.
Here are some of the best ones.
What makes a product right for a Hylda woman?
Here’s how we choose… Our beauty and wellbeing writers are experts in their field and have years of experience writing about the best in beauty. They will only recommend products that they know will make a difference and help with the symptoms caused by the fluctuations of the menopause years. Our reviews are honest – they are not paid for by the brands. We might earn some affiliate commission if you choose to buy the product, but we are not paid by the brands to put them in the article. Never ever. Picked by experts and chosen just for you, that’s our Hylda promise.
12 of the best menopause supplements…
BEST FOR MENOPAUSE DRY SKIN: Equi Beauty Formula, £60. Buy it now.
BEST FOR YOUR BONES: NutriAdvanced Vitamin D3 With K2, £19.63. Buy it now.
BEST FOR PHYSICAL & EMOTIONAL WELLBEING: Anatome Menosupport + Renewal, £23.80. Buy it now.
BEST FOR SLEEP: NutriAdvanced Magnesium Glycinate, £21.95. Buy it now.
BEST FOR OVERALL WELLBEING: Efamol High Strength Pure Evening Primrose Oil, £12. Buy it now.
BEST FOR HAIR REPAIR: Bodyism Beauty Food Hair, £55. Buy it now.
BEST FOR A SKIN BOOST: The Beauty Chef Collagen Inner Beauty Boost, £32. Buy it now.
BEST FOR STRONGER NAILS: Phyto Phytophanere Capsules, £39. Buy it now.
THE CELEBRITY FAVOURITE: LYMA Starter Kit, £199. Buy it now.
BEST FOR INFLAMMATION: OSKIA MSM Bio-Plus, £62. Buy it now.
BEST FOR BREAKOUTS: Wild Nutrition Food-Grown Zinc Plus, £12. Buy it now.
BEST FOR HEALTHY HAIR: Viviscal Women’s Max Strength, £51.99. Buy it now.
BEST FOR COLLAGEN FORMATION: Sea Ór Seaweed Food Supplement, £35. Buy it now.
BEST FOR SKIN SCIENCE: Dr. Barbara Sturm Skin Super Anti-Aging, £65. Buy it now.
BEST FOR MENOPAUSE DRY SKIN: Equi Beauty Formula, £60
Why it’s a great buy: This blends 48 of the most effective nutritional compounds proven to combat skin conditions, support collagen and hydration levels and strengthen hair and nails.
What we love about it: It gives total body system support, from hormones to digestion, addresses the underlying causes of problem skin, whilst supplementing your body with everything it needs to glow.
What we don’t love quite so much: At nearly £60 for a month’s supply, it’s quite pricey.
BEST FOR YOUR BONES: NutriAdvanced Vitamin D3 With K2, £21.20
Why it’s a great buy: “I like NutriAdvanced, they’re my go-to products,” says Dr Stephanie Goodwin. “They’ve got lots of supplements for menopausal and perimenopausal symptoms. They mix things up really well.
What we love about it: “Always take Vitamin D, with Vitamin K preferably,” says Dr Steph. “It’s good for your bones and good for the immune system.”
What we don’t love quite so much: Not as widely available as other supplement brands.
READ MORE Does menopause cause itchy skin?
BEST FOR SLEEP: NutriAdvanced Magnesium Glycinate, £21.95
Why it’s a great buy: Another Dr Stephanie Goodwin recommendation. “Magnesium is good if you’re not sleeping well,” she says.
What we love about it: Not all magnesium supplements are created equal. Yes, there are cheaper options out there, but this blend from NutriAdvanced comes in a glycinate form, making it highly absorbable by the body.
What we don’t love quite so much: Ditto the product above!
BEST FOR PHYSICAL & EMOTIONAL WELLBEING: Anatome Menosupport + Renewal, £23.80
Why it’s a great buy: This modern apothecary brand is all about the powers of botanicals and essential oils to promote physical and emotional health and wellbeing.
What we love about it: In this supplement, ingredients such as primrose oil, soy isoflavanoids and Siberian ginseng are combined to help with symptoms such as mood swings and hot flushes.
What we don’t love quite so much: There are more affordable supplements out there.
BEST FOR OVERALL WELLBEING: Efamol High Strength Pure Evening Primrose Oil, £12
Why it’s a great buy: Evening Primrose Oil has long been taken as a supplement by midlife women, and for good reason.
What we love about it: The key ingredient is Gamma Linolenic Acid (GLA) which is a plant sourced Omega 6 oil most of us don’t tend to consume through our diet, but is found in Evening Primrose seeds. It helps skin to retain moisture and improve elasticity while reducing inflammation – so good for menopause dry skin.
What we don’t love quite so much: Contains gelatin so not suitable for vegetarians.
READ MORE Beauty products that will help dry skin on your face in menopause.
BEST FOR HAIR REPAIR: Bodyism Beauty Food Hair, £55
Why it’s a great buy: This is a potent blend of super greens and marine collagen peptides used to strengthen your hair, nails and muscles.
What we love about it: It also contains antioxidants that fight the signs of ageing, reducing fine lines and repairing damaged skin. Just add a scoop to your morning glass of water or juice.
What we don’t love quite so much: At this price, it’s an investment.
BEST FOR A SKIN BOOST: The Beauty Chef Collagen Inner Beauty Boost, £32
Why it’s a great buy: Our skin is made up of 75% collagen, but by the age of 45 this may have dropped by as much as 30%. Not good news because collagen is what keeps our complexion looking firm and healthy.
What we love about it: Boost your skin’s collagen with this bio-fermented probiotic drink from The Beauty Chef. It works to support your skin’s moisture levels and elasticity from the inside out.
What we don’t love quite so much: As one reviewer points out, this is a collagen booster, but it doesn’t actually contain collagen.
BEST FOR STRONGER NAILS: Phyto Phytophanere Capsules, £39
Why it’s a great buy: If you suffer from thinning hair or weak nails, this is a tried and tested antidote.
What we love about it: The tablets are formulated with vitamins B2, B5, B6, B8, C, E, and essential fatty acids to fight hair loss and strengthen your nails. It also helps to protect cells from oxidative stress caused by ageing.
What we don’t love quite so much: Cheaper brands are available, but not necessarily as good or effective.
THE CELEBRITY FAVOURITE: LYMA Starter Kit, £199
Why it’s a great buy: This may be the latest supplement celebrities swear by, but it’s backed up by a team of scientists, spearheaded by world-renowned nutritional expert Dr Paul Clayton. In fact, Lyma is the only pharmaceutical grade supplement in the market.
What we love about it: Formulated with nine patented ingredients, it’s been clinically proven to show a 47% increase in hair strength and 35% decrease in hair loss. Reviews also promise glowing skin and stronger nails, as well as mental clarity and a boosted immune system.
The formula is lifechanging for thousands of midlife women who suffer from increased stress, poor quality sleep, brain fog and hair breakage.
What we don’t love quite so much: A three-figure price tag. Say no more.
BEST FOR INFLAMMATION: OSKIA MSM Bio-Plus, £62
Why it’s a great buy: MSM is a naturally-occuring compound which supports your body’s production of collagen and elastin, both of which are crucial for healthy, youthful-looking skin and hair.
What we love about it: These unique supplements also contain a patented black pepper extract to enhance the benefits of MSM for supercharged results.
What we don’t love quite so much: Great customer reviews but a hefty price tag.
BEST FOR BREAKOUTS: Wild Nutrition Food-Grown Zinc Plus, £12
Why it’s a great buy: With its hormone balancing properties, zinc is already a must-have addition to your midlife diet.
What we love about it: While it’s commonly found in red meat and legumes, an extra dose of zinc will promote stronger skin, hair and nails. It’s particularly helpful for managing menopausal break-outs or excess oil production.
What we don’t love quite so much: Feels like yet one more thing to add to our must-take vitamin list!
READ MORE 10 best products for menopause hair loss.
BEST FOR HEALTHY HAIR: Viviscal Women’s Max Strength, £51.99
Why it’s a great buy: Loved by the likes of Jennifer Aniston and Reese Witherspoon, this is a game changer for healthier hair.
What we love about it. You had us at “Jennifer Aniston”! It contains a whole host of powerhouse ingredients like biotin, zinc, vitamin C, niacin and iron, as well as AminoMar CTM, a marine-based complex said to promote hair growth. Backed up by 25 years of research, this is a fail-safe option.
What we don’t love quite so much: Pricey but we think worth it for Jen’s hair!
BEST FOR COLLAGEN FORMATION: Sea Ór Seaweed Food Supplement, £35
Why it’s a great buy: Marine-sourced ingredients like seaweed are packed with nutrients to boost skin’s radiance and protect from environmental aggressors.
What we love about it: Seaweed is one of the few plant sources to contain Vitamin B12, so if you’re vegan these daily supplements are definitely worth a look. The addition of selenium will target your nails, keeping them strong and healthy.
What we don’t love quite so much: Very limited distribution.
BEST FOR SKIN SCIENCE: Dr. Barbara Sturm Skin Super Anti-Aging, £65
Why it’s a great buy: Dr. Barbara Sturm is the brains behind her eponymous world-renowned hyaluronic acid serum, so it’s no wonder her skincare supplements have been a huge success.
What we love about it: Includes Zinc and Selenium, which contribute to the maintenance of skin health and help to protect from oxidative stress. Also, anti-aging powerhouse compounds Purslane, Astaxanthin, Coenzyme Q10, Glutathione and Bamboo Extract.
What we don’t love quite so much: This sort of expertise doesn’t come cheap.
