Best Supplements for Menopause: A Science-Based Guide

If you’re going through perimenopause or menopause, you’ve likely heard that the supplements for menopause can ease fatigue, cramps, or hot flashes. But not all are created equal. What works for one woman might not help another. Let’s break down the essentials—safely, smartly, and with science on our side.

What are the best supplements for menopause?
The best supplements for menopause support bone health, energy, mood, and sleep. Top picks include Vitamin D, calcium, magnesium, omega-3s, and creatine. These are backed by science and most effective when chosen for quality, taken in the right doses, and paired with a healthy lifestyle.

Why Supplements Matter

The menopause transition is a time of significant change. Your hormones shift, your bones need more support, and your body’s ability to absorb certain nutrients, like calcium and magnesium, declines. Supplements can help fill these gaps and keep you healthy as you age. Beyond easing hot flashes and improving sleep, supplements might be able to support everything from bone density to brain function.

But here’s something you need to remember: more is not always better. Some supplements have risks if taken in high doses or for extended periods, and interactions with medications are also common. It’s essential to get the right dose, choose high-quality products, and always monitor how your body responds.

How to Choose Quality Supplements?

Not all supplements are created equal. Unlike prescription medications, supplements aren’t tightly regulated, so it’s crucial to choose high-quality products. Look for supplements that have been third-party tested by organizations like USP, NSF International, or ConsumerLab to ensure they contain the ingredients listed and are free from contaminants. 

Avoid vague claims and “proprietary blends” that hide exact ingredient amounts, and always check the label for dosage, nutrient form, and potential allergens. Stick to reputable brands that follow good manufacturing practices (GMP-certified) and prioritize transparency.

Finally, use trusted resources like the NIH Office of Dietary Supplements or ConsumerLab for research to help you make informed decisions. Quality matters—taking a poorly made supplement can be ineffective or even harmful1.

The Best Supplements for Menopause

Not all supplements are worth your time or your money. But some can make a difference during the menopause transition, especially when it comes to bone health, mood, sleep, and energy. Here’s a closer look at the ones with real science behind them, how they work, and what to watch out for.

Calcium: Bone Builder & Muscle Supporter

• Why? Essential for strong bones, calcium supports bone mineralization and might reduce the risk of fractures. It also plays a role in muscle function and heart health2, 3, 4.
• How much? Average 1,200 mg/day (1000-2000mg), taken in divided doses with meals for better absorption.
• What to watch for? Too much calcium can lead to kidney stones or interfere with the absorption of other minerals. Stick to the recommended dose.
• Best form? Calcium citrate malate is better absorbed than calcium carbonate. Pair it with Vitamin D for maximum effect5, 6.

Vitamin D: The Sunshine Hormone

• Why? Helps your body absorb calcium, boosts your immune system, and supports mood regulation and cardiovascular health7, 8.
• How much? 600–800 IU/day or 15 mcg – 20 mcg/day (higher doses if your levels are low)9.
• What to watch for? High doses can cause toxicity (reported when 40,000 IU is taken a day for a prolonged time). Symptoms include nausea, weakness, and hypercalcemia (high calcium levels in the blood)10.
• Best form? Vitamin D3 (cholecalciferol, not calcifediol) is the most effective for women during menopause11.

Magnesium: Your Muscle and Mood Ally

• Why? It is important for bone health, muscle function, and energy production. It also helps with sleep and may reduce muscle cramps12.
• How much? 5–12 mg/kg/day.
• What to watch for? Too much can cause diarrhea (especially Magnesium Oxide13.)
• Best form? Choose well-absorbed forms like magnesium citrate or glycinate14.

The human body contains about 25 g of magnesium, with about 50%–60% in the bone and the remainder in soft tissue. As we age, our bodies don’t absorb magnesium as efficiently, and to make matters worse, most women simply don’t get enough through diet or supplements15, 16.

Omega-3 Fatty Acids: Heart, Brain, and Joint Health

• Why? These essential fats reduce inflammation, support heart health, and may ease menopausal symptoms like hot flashes and night sweats17, 18.
• How much? 1,000 mg/day of combined EPA and DHA19.
• What to watch for? High doses can increase the risk of bleeding, especially if you’re on blood thinners20. 
• Best form? Choose high-quality, purified fish oil to avoid contaminants like mercury or polychlorinated biphenyls (PCBs)21. 

Blood tests for omega-3 levels can help tailor supplementation. These tests measure the amount of omega-3 fatty acids, specifically EPA and DHA, in your red blood cell membranes, giving you a more accurate picture of your long-term intake.

Ideally, your omega-3 index (the percentage of EPA and DHA in red blood cells) should be above 8% for optimal benefits. Levels below 4% may indicate a higher risk for cardiovascular disease22.

Creatine: The Energy Booster for Muscles, Brain, and Metabolism

• Why? Creatine is a naturally occurring compound that helps your body produce energy, especially in muscle and brain cells. It’s particularly beneficial for improving strength, muscle mass, and cognitive function23.
• How much? 3–5 grams/day.
• What to watch for? Generally safe when taken at recommended doses, but may cause water retention or mild digestive discomfort in some individuals24.
• Best use? Combine with resistance training to maximize strength and muscle benefits, especially as you age25.

Creatine is the most researched supplement in the world, traditionally used by bodybuilders and athletes to boost strength and muscle mass. But recent research reveals it’s not just for gym-goers.

Beyond enhancing physical performance, creatine might be able to support brain health and cognitive function, helping reduce mental fatigue, improve memory, and protect against age-related cognitive decline26.

Collagen: The Skin and Joint Savior

• Why? Collagen might support skin elasticity, joint health, and bone density (to be determined27, 28).
• How much? 2.5–15 grams/day, often taken in divided doses29.
• What to watch for? Collagen supplements are generally safe.
• Best form? Choose hydrolyzed collagen peptides for better absorption30. Combine with Vitamin C to boost collagen synthesis.

Isoflavones: The Plant-Based Hormone Balancer

• Why? Isoflavones are plant compounds that mimic estrogen in the body, helping to balance hormone levels during menopause. They may reduce hot flashes, support bone health, and promote cardiovascular health31.
• How much? 50–200 mg/day (from various sources like soy or red clover).
• What to watch for? High doses may affect thyroid function, especially in women with existing thyroid issues32. Always consult your healthcare provider if you have hormone-sensitive conditions.
• Best use? Combine with calcium and Vitamin D for enhanced bone health benefits33.

DHEA: A Hormone Booster with Limited Benefits

• Why? DHEA (dehydroepiandrosterone) is a precursor hormone that your body converts into estrogen and testosterone. The overall evidence for DHEA effectiveness in improving menopausal symptoms, such as mood, energy, or metabolism, is weak. Intravaginal DHEA (Prasterone) is the only form with consistent research-backed benefits34.
• How much? Intravaginal DHEA (6.5 mg daily) is FDA-approved for improving vaginal health and reducing painful sex35. Oral DHEA supplementation (typically 25–50 mg/day) is less supported by current research and should be used with caution36.
• What to watch for? DHEA can cause hormonal side effects like acne, hair loss, or menstrual cycle changes. Women with hormone-sensitive conditions should use it cautiously. Long-term safety data is limited.

DHEA was once promoted as an all-purpose anti-aging supplement. As the initial hype faded, DHEA became a controlled drug in most developed countries, requiring a prescription in Europe and Canada. In the U.S., it remains available over the counter, raising concerns about its safety and appropriate use.