Use These 5+ Safe Supplements to Improve Your Symptoms

Women who are reaching 50 often suffer from hot flashes, mood changes, lack of focus, or trouble sleeping.  Here is a review of the best supplements for menopause symptoms that are affordable, safe, well-researched, and can be relied on. These products can be a viable alternative to the traditional hormone therapy that, despite being effective, often increases the risks of cancer, stroke, and blood clots.

1. Soy Isoflavones

Soybeans are rich in proteins, B vitamins, and dietary minerals. What’s more, they contain polyphenolic compounds called isoflavones. Isoflavones can act like weak estrogen: bind to estrogen receptors and mimic the effects of this hormone. 

Statistics show that women in Asian countries who traditionally eat a diet that is rich in soy, do not have hot flashes as often as women from other parts of the world do. A 2012 review makes a conclusion that supplements that contain soy isoflavones reduce the severity of hot flashes approximately by 26 percent. Another 2015 review estimated that soy isoflavones make hot flashes less frequent by 11 percent.

Unfortunately, soy isoflavones work considerably more slowly compared to hormones: it is believed that you need to take them for at least for 3 months to get half of their effect on hot flashes. What’s more, avoid using supplements with soy isoflavones if you are undergoing hormone therapy. 

If you have never taken soy isoflavones before, start with a dosage of 50-60 mg per day and slowly increase it until you reach the daily dose of 150-180 mg per day.

You can find the best supplements for menopause symptoms on iHerb. Here is one of the highest-rated soy isoflavones product that comes from a reliable brand:

Soy Isoflavones, 120 capsules, 60 mg per capsule by NOW Foods

• Non-GMO
• Manufactured in a GMP certified facility
• Free of allergens like shellfish or nuts

2. Black Cohosh

Black cohosh (also called black snakeroot or black bugbane) is a flowering plant that grows in North America. Just like soy isoflavones, black cohosh can mimic the action of estrogen; this plant was historically used first by Native Americans and then by European settlers to treat gynecological disorders.

A 2013 analysis proved black cohosh effective in alleviating menopausal symptoms, while a recent 2020 study that compared menopausal hormone therapy with black cohosh supplementation made a conclusion that they both improve menopausal symptoms.

Side effects of taking black cohosh are usually mild (they might include nausea, skin rashes, and muscle pain); still, there is a suspicion that high doses of black cohosh extract may lead to liver damage. While more research on this matter is required, it is recommended that women who have liver disease avoid using this supplement.

In most studies daily doses of black cohosh extract that varied from 20 to 120 mg were used; it is recommended that you start taking this supplement from a low dose.

Visit iHerb to find the best vitamins and supplements for menopause symptoms. Here is one of the most popular black cohosh extracts in this store:

Black Cohosh, standardized extract, 60 capsules, 40 mg per capsule

• Made from naturally harvested herbs
• Laboratory tested
• Reliable brand
• Optimal dosage

3. Vitamin D and Calcium

A drop in hormone levels that is associated with menopause leads to bone mass loss (osteoporosis) which in its turn results in brittle bones. You can delay the development of this condition in three ways:

• quit smoking
• exercise regularly
• take calcium (which gives the bones their strength) and vitamin D.

Vitamin D is truly the best vitamin for menopause as it promotes the absorption of calcium by the body and prevents various types of fracture. What’s more, vitamin D is known to boost the immune system; among other things, it decreases the risk of acute respiratory infections. Most adults need to get at least 600 IU (international units) of vitamin D per day, while for people aged 71 this figure rises to at least 800 IU per day. As for calcium, the recommended daily intake for adults is 1 000 mg (1 gram).

While you can take the whole amount of vitamin D once a day, divide your daily amount of the calcium supplement into three equal doses and take them with food to improve the bioavailability of this element. 

Here is one of the highest-rated vitamin D₃ supplements of iHerb:

Vitamin D-3, 360 softgels, 1,000 IU per softgel by NOW Foods

• Optimal dosage
• Highly-bioavailable liquid softgel form

And here is one of the most popular calcium supplements:

Calcium Citrate, 90 tablets, 350 mg per tablet by Natural Factors

• Non-GMO
• Lab tested
• Optimal dosage

4. Glucosamine, Chondroitin, MSM

In some women, the onset of menopause leads to pronounced joint soreness. If you are looking for the best supplements for menopause joint pain, decide on ones that combine three highly promising compounds used for relieving symptoms of osteoarthritis:

• Glucosamine — a precursor for organic compounds that are major components of cartilage. The recommended daily dose is 1 500 mg.
• Chondroitin — a structural component of cartilage that absorbs and keeps water. Take it two or three times a day in doses that vary from to 400 to 800 mg.
• Methylsulfonylmethane (MSM) — a source of the chemical element sulfur that is required for cartilage health. Take from 1 000 mg to 6 000 mg of MSM per day.

Here is one of the leading glucosamine, chondroitin, and MSM complexes on iHerb:

Glucosamine, Chondroitin, MSM, 240 capsules by Doctor’s Best

• 375 mg of glucosamine sulfate (most reliable glucosamine form), 300 mg of chondroitin sulfate, and 250 mg of MSM per capsule

• Serving size: 4 capsules a day
• Non-GMO

5. Chamomile

In some women symptoms of menopause include anxiety, irritability, mood swings, and inability to concentrate. If you are looking for the best supplements for menopause brain fog and mood swings that combine mild action with the absence of major side effects, then decide on chamomile tea.

Folk medicine has been using this herbal tea for thousands of years: it smells nice, has a pleasant taste, and helps reduce symptoms of anxiety. Here is one of the highest-rated chamomile teas on iHerb:

Organic Chamomile, 16 tea bags, 1300 mg of dried flowers per bag by Traditional Medicinals

• Non-GMO verified and certified organic
• Sustainably grown in Nile Valley, Egypt
• Use 1 tea bag to brew 8 oz (250 milliliters) of herbal tea

Chamomile extracts have a much higher concentration of bio-active compounds compared to the tea form. Avoid using high doses of them if you have an allergy to ragweed or take such medications as nonsteroidal anti-inflammatory drugs and anticoagulants. Here is one of the highest-rated chamomile extracts on iHerb:

Chamomile Flower, 100 capsules, 350 mg per capsule by Nature’s Way

• Non-GMO and certified authentic
• Vegan
• Easy-to-use

6. Fish Oil

Fish oil contains two essential omega-3 acids: DHA which is important for the skin, retina, and nervous system, and EPA which can reduce inflammation. The combined action of DHA and EPA makes fish oil one of the best supplements for menopause hair loss. Although further research is required, there was a study that demonstrated that fish oil can help you get an increase in hair. What’s more, fish oil is extremely beneficial for your general health.

Here is one of the highest-rated fish oil supplements on iHerb:

Elite Omega 3 by Carlson Labs

• Premium brand
• This fish oil is very low on total fat which makes it one of the best supplements for menopause weight gain: you won’t get extra calories using it
• Low on cholesterol
• Lemon-flavored softgels that are easy to swallow
• Extremely high DHA (600 mg/serving) and EPA (800 mg) content

Now you know the best supplements for menopause that can help you stay active and enjoy your life. Take care!