What Vitamins and Supplements Help with Menopause Symptoms?

Evidence-Based Guidance on Menopause Supplements from Specialists

Many women begin exploring menopause supplements as they look for ways to manage symptoms like fatigue, hot flushes, low mood, or joint pain — either alongside or instead of hormone replacement therapy (HRT). While supplements aren’t a replacement for medical treatment when needed, certain vitamins and nutrients can offer real support when chosen wisely.

As specialists working with women across Surrey, we’re often asked which supplements are genuinely helpful and which are best avoided. Let's explain the most commonly recommended vitamins and supplements during menopause, what they can (and can’t) do, and how to use them safely as part of a balanced menopause care plan.

Can Supplements Really Help with Menopause?

The right supplements can support your health in several ways — but it’s important to approach them with realistic expectations. They won’t stop menopause, but they may:

• Reduce the intensity of certain symptoms

• Support bone, heart, and brain health

• Improve energy, sleep quality, and mood

• Address nutrient deficiencies caused by dietary gaps or absorption issues

We always recommend speaking to a menopause specialist before starting new supplements — especially if you’re also using HRT or other medication.

The NHS menopause page also offers useful background on managing symptoms holistically.

Key Vitamins and Nutrients for Menopause Support

1. Vitamin D

Vitamin D plays a vital role in bone health — which becomes especially important after menopause due to the drop in oestrogen levels. It also supports immune function and mood.

• Why it matters: Oestrogen helps maintain bone density. Without enough vitamin D, bones become more vulnerable to thinning and fracture.

• Sources: Sunlight, fortified foods, oily fish.

• Supplement advice: Public Health England recommends all adults take 10 micrograms (400 IU) of vitamin D daily, particularly during autumn and winter.

More on this can be found via the NHS guide to vitamin D.

2. Calcium

Calcium works alongside vitamin D to keep bones strong and prevent osteoporosis.

• Why it matters: Bone loss accelerates after menopause. Adequate calcium intake is crucial to maintaining density and preventing fractures.

• Sources: Dairy, leafy greens, almonds, fortified plant milks.

• Supplement advice: Women over 50 are advised to get 1,200mg of calcium per day (from food and/or supplements).

Calcium alone is not enough — it works best when paired with vitamin D and physical activity.

3. Magnesium

Magnesium supports sleep, mood regulation, and muscle relaxation. We often recommend it to women who experience insomnia or anxiety during menopause.

• Why it matters: Hormonal changes can disrupt sleep and increase stress sensitivity. Magnesium helps regulate cortisol and promote calm.

• Sources: Whole grains, leafy greens, seeds, dark chocolate.

• Supplement advice: Magnesium citrate or glycinate is often better tolerated than magnesium oxide.

Always check labels carefully, as high doses can cause digestive upset.

4. Vitamin B6 and B12

These B vitamins help with energy production, brain function, and hormone balance.

• Why it matters: Low oestrogen may affect the nervous system and contribute to fatigue or low mood. B6 supports serotonin production, while B12 helps prevent cognitive decline.

• Sources: Eggs, fish, meat, fortified cereals, nutritional yeast (for B12).

• Supplement advice: Particularly useful for women following vegetarian or vegan diets.

Vitamin B12 deficiency becomes more common with age, so we often check levels during consultations.

5. Omega-3 Fatty Acids

These healthy fats are linked to better heart health, joint support, and mood stability.

• Why it matters: Menopause increases cardiovascular risk. Omega-3s help reduce inflammation, improve cholesterol levels, and support cognitive function.

• Sources: Oily fish (salmon, mackerel), walnuts, flaxseed, chia seeds.

• Supplement advice: Fish oil or algae-based omega-3 supplements may help with dry skin, joint pain, and brain fog.

For those not eating oily fish regularly, omega-3 supplementation is often a sensible addition.

Other Common Menopause Supplements: Do They Work?

We’re frequently asked about natural and herbal remedies. Here’s our perspective, based on current evidence:

Black Cohosh

Used for hot flushes, but clinical results are mixed. It may work for some, but not all. Long-term safety remains uncertain.

Red Clover / Isoflavones (Soy)

These plant-based oestrogens (phytoestrogens) may offer mild symptom relief, especially for hot flushes. More effective in women not using HRT.

Evening Primrose Oil

Popular for mood and breast tenderness, but research does not strongly support its use. May help some women anecdotally.

Ashwagandha

An adaptogen used to manage stress and sleep. Early evidence is promising but not conclusive.

⚠️ Always speak to a medical professional before using herbal supplements — especially if you’re taking other medications or using HRT.

How We Approach Supplement Advice at Surrey Menopause Clinic

When women visit us for a consultation, we review symptoms, lifestyle, and current treatments. We then offer personalised advice — including whether supplements may play a role in supporting:

• Sleep

• Mood

• Energy

• Bone or heart health

• Hormonal balance

We focus on evidence-based options and help you avoid unnecessary or ineffective products. Supplements can be part of a wider plan, but we always prioritise core treatments and lifestyle strategies first.

If you’d like to explore your options, contact us here to arrange a consultation with our menopause specialists.

How to Choose Safe Menopause Supplements

• Look for reputable brands with high-quality control standards

• Avoid megadoses — more is not always better

• Check for interactions with medications, including HRT

• Focus on what’s relevant to your symptoms and health needs

• Review regularly — you may not need supplements long-term

We regularly review supplement use with our clients to ensure they remain safe, necessary, and effective.

When to Prioritise Treatment Over Supplements

While supplements can help, they’re not a replacement for proper medical treatment — especially if:

• You’re experiencing severe hot flushes, insomnia, or low mood

• You have risk factors for osteoporosis or heart disease

• Your symptoms are affecting your work, relationships, or quality of life

If you're unsure where to start or feel like you're managing everything on your own, professional advice can make all the difference.