Read Menopause Supplement Labels Like a Scientist

Many of us enter perimenopause unprepared, most of the time without even knowing it. You can’t sleep or wake up unexpectedly at 3AM. Randomly get angry with your husband, how dares he breathe?! You might find yourself browsing your phone at strange hours, trying to understand what is happening in your body and your brain.

That’s when we start noticing the ads for wellness products targeting perimenopause and menopause: gummies, patches, powders, teas, tinctures… They promise to balance hormones, flatten your stomach, improve sleep, or bring back your “old self”. The brands look professional. The testimonials sound convincing. Some even have “OB/GYN Recommended” stamped right on the bottle.

How do you read menopause supplement labels like a scientist?
Check the claim type, the exact doses, and whether the product itself was tested. Watch for “proprietary blends,” “clinically studied ingredients,” and tiny doses. Use a 4-tier evidence pyramid to choose proven or probable products and skip hype.

Why Do You Need to Evaluate Menopause Supplements Carefully?

Supplements are regulated very differently from medicines. There are no laws that supplements should be proven to be safe or effective. A pharmaceutical company developing a new menopause drug has to prove it works through years of clinical trials before it can be sold. A supplement company? They can mix ingredients in a lab, design pretty packaging, and start selling tomorrow. 

Understanding the actual science behind brand claims helps you separate marketing hype from real evidence and avoid wasting money on products that don’t work. Some supplements are backed by strong evidence. Many others base their claims on tiny studies or doses too low to have any real effect1, 2. 

This is why reading labels the way a scientist would becomes essential. You do not need a medical degree to understand evidence. You only need a framework that helps you separate what supplement could help in your menopause transition journey and which ones are a waste of money. 

The Legal Loopholes Brands Use

Brands use language that sounds scientific but doesn’t actually claim anything3, 4. They cannot say “reduces hot flashes” because that would require clinical trial data. Instead, they say “supports temperature regulation during midlife”. 

This may look convincing at first glance, but it is designed to avoid regulatory trouble rather than inform you about what the product can truly do. These vague phrases are everywhere once you start noticing them. Other meaningless phrases you’ll see: “Supports hormonal balance”, “Promotes healthy aging”, “Encourages wellness during the menopause transition.”

“When a brand says “Contains clinically studied ingredients,” they’re not saying their supplement was studied. They’re saying that somewhere, sometime, someone studied one of the ingredients in their bottle. That’s very different from testing the actual product you’re buying.”

Another issue is something the industry calls “fairy dusting”. A company adds a tiny sprinkle of a popular ingredient (e.g. saffron, ashwagandha, black cohosh) just enough to list it on the label. A study might show that 300mg of ashwagandha might reduce inflammation, so brands add 30mg to their formula. Just enough to print “Contains Ashwagandha” on the front, but nowhere near enough to actually make a difference.

How to Evaluate Supplements: The 4-Tier Evidence Pyramid

When I review a supplement for Ticking Biology, I always start with one simple question: What kind of evidence can I find for this product? Not the brand story, not the influencer, not the clever packaging. The evidence.

Imagine a pyramid with four levels. Each level represents a different degree of scientific support. The higher you go, the more confidence you can have that what you are taking might help you. I would to refer to the levels as a 4-P tier Pyramid:

Tier 1: Proven – The Gold Standard

The company has paid for randomized trials or placebo controlled trials testing the supplement you are buying. It is rare because it is expensive (can cost millions) and because they don’t have to. Brands like Bonafide Health (Equelle) have tested some of their supplements (not just separate ingredients) in at least one clinical trial5, 6. 

Tier 2: Probable – Well Studied Ingredient Level

These brands did not do clinical trials on their exact supplements. They use ingredients at doses that were studied by others to make their supplements. Tier 2 companies are relying on established science. For example, research shows that 40–80mg of a specific red clover isoflavones might help with hot flashes. Brand Promensil uses that exact amount 40–80mg of red clover isoflavones in their supplements, but they did not do additional testing7.

Tier 3: Possible – Traditional Use But Limited Scientific Evidence

Traditional medicine has used these herbs or plants for generations. Some small clinical trials even suggest benefits. But the evidence isn’t strong enough to confidently say they work. You will see herbs like chasteberry, maca, sage, and wild yam in this category. They may help, or they may not. We do not understand well how they work in the body to help with the symptoms. 

Think of Tier 3 as “safe to try, but don’t get your hopes too high”. Health & Her’s Perimenopause Multi‑Nutrient is a good example of a Tier 3 supplement. It bundles several ‘traditional’ plants, maca, sage, and ginseng with a Tier 2 ingredient red clover. 

The brand has a huge following and uses personal stories on Instagram, which makes people think the product works well (placebo effect). However, if you ignore social media, the product itself hasn’t been tested in a scientific study for perimenopausal symptoms.

Tier 4: Pretend – Wellness Marketing

These are generic vitamins and minerals wrapped in pretty packaging and labelled for “menopause”. Brands take basic vitamins (B6, magnesium, vitamin D) that you could buy for $15, put them in a pretty bottle with words like “Menopause Support,” and charge $80. The ingredients aren’t bad. You might need magnesium or vitamin D. But they do not treat menopause symptoms, and you’re simply overpaying. Dr. Mary Claire Haver’s The ’Pause Life is a Tier 4 product. It takes standard, widely‑available supplements (such as omega‑3s, vitamin D, creatine) and packages them with menopause‑specific generaling messaging. ConsumerLab’s verdict: “These products would be unlikely to rank among ConsumerLab’s top choices for women in mid‑life” based on composition and price8.

The Red Flag Quick-Reference Guide

Save this list. When you see these phrases, you should be sceptical, most likely it’s clever marketing of Tier 3 or 4 supplements9. 

“Hormone‑free HRT alternative”
HRT replaces estrogen, progesterone, and testosterone; supplements cannot replace hormones. The phrase preys on fear of hormones while promising false results without any evidence.

“Balances hormones naturally” or “Supports/Restores hormonal balance”
You can’t measure “balance.” It’s a vague and biologically meaningless term. It is a classic Tier 4 claim.

“Detoxifies excess estrogen”
Your liver and kidneys handle detoxification every single day without any help from expensive powders or teas. You don’t need a supplement to “detox” anything. 

“Proprietary blend”
This term allows companies to hide the exact amount of each ingredient in their supplements.

“Clinically studied ingredients”
This sounds reassuring, but it often means the brand is referencing general ingredient studies rather than testing the actual supplement in your hand. 

“#1 OB/GYN recommended”
It sounds authoritative but means nothing. There is no universal ranking of products by OB/GYNs.

“Miracle cure for menopause symptoms”
Any product promising miracles is relying on emotions rather than science.

“100% natural, therefore completely safe”
Mercury is natural. Poison ivy is also natural. Some herbs interact with medications or affect your liver. Natural doesn’t mean harmless.

“Doctors don’t want you to know about this”
This is conspiracy marketing. 

“Targets the root cause of menopause”
The root cause is your ovaries aging and making less estrogen. Supplements cannot change our biology.

“Helps millions of women”
Lots of people buying something doesn’t mean it works.

“Bridge the gaps in your daily nutrition”
This is just a multivitamin with menopause on the label. 

“Empower your wellbeing”
It’s designed to make you feel inspired without making any promises they could be held accountable for.

“Targets the 34 symptoms of menopause”
There is no supplement that helps most of the menopause symptoms.

“Clinically validated formula”
Unless they can show you peer-reviewed research on their supplements, this claim means nothing, but sounds scientific.

“As featured in [major media outlet]”
It just means a journalist mentioned them in an article. Media attention is not scientific evidence.