The Best Supplements for Menopause
Support for Hormone Balance, Bone Health, Mood, and Metabolism
Menopause is a natural transition, but it often brings challenging symptoms like hot flashes, mood swings, fatigue, sleep disturbances, and weight changes. While nutrition and lifestyle play a foundational role, high-quality supplements can help ease the transition and support long-term health. Below are carefully selected, dietitian-recommended supplements for menopause relief and overall well-being.
Best Supplements for Menopause
1. Multivitamin (MVI)
A high-quality multivitamin can help fill nutritional gaps, support energy levels, and maintain overall health during menopause, when nutrient needs for bone, heart, and hormonal health may shift.
Who might benefit most:
Women with inconsistent diets or limited variety
Those with increased nutrient needs for bone and heart health
Individuals looking for foundational daily support
How to choose:
Look for a formula designed for women 50+ with added calcium, magnesium, and vitamin D
Avoid excessive iron unless recommended by a provider
Choose a third-party tested brand for purity and potency
Recommended Brands:
2. Vitamin D3 + K2
Supports bone strength, immune function, and calcium utilization, which is especially important post-menopause when bone density declines.
Who might benefit most:
Women with low bone density or osteoporosis risk
Those with limited sun exposure
Individuals experiencing mood changes or fatigue
How to choose:
Look for Vitamin D3 (cholecalciferol) combined with K2 (MK-7 form)
Aim for ~1,000–2,000 IU of D3 daily, adjusted based on blood levels
Select a third-party tested supplement
Recommended Brands:
Thorne Vitamin D/K2 Liquid
NOW Foods Vitamin D3 & K2
3. Omega-3 Fatty Acids (EPA & DHA)
Reduce inflammation, support heart health, and may ease mood swings and cognitive changes during menopause.
Who might benefit most:
Women with joint pain, hot flashes, or brain fog
Those with high triglycerides or heart health concerns
Individuals with low fish intake
How to choose:
At least 1,000 mg combined EPA + DHA per serving
Triglyceride form for better absorption
Tested for heavy metals and contaminants
Recommended Brands:
4. Magnesium Glycinate
Promotes relaxation, supports sleep quality, bone health, and eases muscle cramps—common during midlife hormonal changes.
Who might benefit most:
Women with insomnia, anxiety, or muscle tension
Those with frequent headaches or migraines
Individuals with constipation
How to choose:
Glycinate or bisglycinate form for better absorption and gentle digestion
Typical dose: 200–400 mg daily, ideally at night
Recommended Brands:
Pure Encapsulations Magnesium Glycinate
Doctor’s Best High Absorption Magnesium
5. Collagen Peptides
Help maintain skin elasticity, joint comfort, and bone strength—areas impacted by reduced estrogen levels in menopause.
Who might benefit most:
Women with skin thinning or increased wrinkles
Those with joint discomfort
Individuals wanting bone density support
How to choose:
Hydrolyzed collagen peptides for better absorption
Types I & III collagen for skin and bone health
Unflavored powder for versatility
Recommended Brands:
Vital Proteins Collagen Peptides
Great Lakes Gelatin Collagen Hydrolysate
How to Choose the Right Supplement
With so many options on the market, choosing the right supplements can feel overwhelming. Here are my top tips:
Look for third‑party testing to ensure purity and potency.
Check for transparent labels — avoid proprietary blends with undisclosed amounts.
Choose the most bioavailable forms of nutrients (e.g., magnesium glycinate, methylfolate).
Avoid brands that make unrealistic promises or use gimmicky marketing.
When in doubt, ask a trusted healthcare provider or dietitian.
Continue Building Your Healthy Routine
Supplements are just one piece of a bigger picture — and the real magic happens when they’re combined with whole foods, movement, and stress management.
✔ Explore my Nutrition Guides for evidence‑based education
✔ Use Wellness Workbooks to track habits and set goals
✔ Try Balanced Meal Plans to make healthy eating simple
✔ If you’d like personalized support, you can also book a session with a Dietitian Nutritionist through Nourish