Using Supplements to Relieve Discomforts Associated With Perimenopause and Menopause
What the Research Says — and What to Know Before You Try Them
Menopause can bring a frustrating collection of symptoms — hot flashes, night sweats, sleep problems, mood changes, vaginal dryness, fatigue, and more. It's understandable that many women look for supplements and other “natural” options to help manage menopause symptoms .
Supplements, in particular, are gaining popularity as a safe and effective way to address the discomforts associated with menopause. However, supplements aren't automatically safe, effective, or right for everyone. Research on supplements for menopause symptoms is mixed, and the amount and quality of evidence varies considerably from one supplement to another. Some may offer benefits for particular symptoms, while others have little convincing evidence that they work. Supplements can also cause side effects or interact with medications.
And there's another important piece of the puzzle: a supplement that works well for one woman may not work the same way for another. Our bodies aren't identical, and factors such as individual biology, diet, medications, health conditions, dose, and even the specific formulation of a supplement can influence how we respond. Your friend may swear that a particular supplement changed her life, while you may notice little benefit — or experience an unwanted side effect instead.
That doesn't mean you should avoid supplements altogether. It means it's worth looking at what a supplement may actually help with, how strong the evidence is, and what unintended effects or interactions you should know about before taking it.
Even supplements that may be helpful can cause unwanted effects in some women. If you're taking a supplement and suddenly notice bloating, constipation, diarrhea, nausea, grogginess, or another unexpected symptom, don't assume it's unrelated. Our guide to 20 Healthy Foods & Supplements That Can Cause Surprising Side Effects looks at common foods, vitamins, and supplements that can sometimes cause symptoms you may not expect.
Below are 15 supplements commonly used or discussed for menopause symptom relief. For each one, we'll look at what it's used for and what the research suggests — along with important considerations before adding it to your routine.
1. Black Cohosh
One of the most well-known herbs for menopause symptom relief, black cohosh is often used to reduce hot flashes and night sweats. Studies suggest that it works by affecting serotonin and estrogen receptors in the brain, helping to alleviate hot flashes, mood swings, and anxiety. Black cohosh is considered one of the most widely recommended herbal supplements for menopause.
Black cohosh is one of the more widely studied herbal supplements for menopause, particularly for hot flashes and night sweats. Studies suggest that it works by affecting serotonin and estrogen receptors in the brain, helping to alleviate hot flashes, mood swings, and anxiety. However, results have been inconsistent and it isn't clear that all black cohosh products work the same way.
It's also important to remember that “natural” doesn't mean risk-free. Black cohosh is generally well tolerated in studies, but rare cases of potentially serious liver injury have been reported. If you're taking medications or have liver problems, talk with your healthcare provider before using black cohosh.
Some women report improvement in hot flashes with black cohosh, but research results have been inconsistent. Even when a supplement appears promising, individual responses can vary considerably. For a deeper dive into this popular remedy for menopausal symptom relief, read our article: Black Cohosh: Menopause Miracle or Myth?
You can also read our guide to 20 Healthy Foods & Supplements That Can Cause Surprising Side Effects for more examples of unexpected effects from supplements.
2. Red Clover
Red clover is a popular choice among women seeking natural relief. It contains phytoestrogens, plant-based compounds that mimic estrogen in the body. This could make it particularly beneficial for women experiencing hot flashes and other symptoms of estrogen deficiency.
Effectiveness varies. Some women may notice a benefit, while others may not. Research on red clover for menopause symptoms has produced inconsistent results. Some studies suggest it may help with hot flashes, but the evidence isn't strong enough to conclude that red clover reliably reduces menopause symptoms.
Learn more about this powerful herb's hormone-balancing properties in our detailed article: Red Clover: A Little Flower with Big Hormone-Balancing Benefits!
3. Soy Isoflavones
Soy isoflavones are another source of phytoestrogens. These plant compounds are found in soybeans and soy-based products like tofu, tempeh, and soy milk. Some research suggests that soy isoflavones can help ease hot flashes and support bone health, as they have a mild estrogenic effect on the body. Other research suggests soy isoflavones may modestly reduce hot flashes, but results vary, and they shouldn't be treated as a guaranteed menopause treatment. Soy foods and concentrated soy isoflavone supplements are also not necessarily equivalent.
Discover how soy isoflavones and other plant-based compounds can support your hormonal health: Plant-Based Power: Phytoestrogens for Peri/Menopause Relief.
4. Evening Primrose Oil
Evening primrose oil is rich in gamma-linolenic acid (GLA), an essential fatty acid that has anti-inflammatory properties. Evening primrose oil is often promoted for hot flashes, breast tenderness, and other menopause symptoms, but there isn't enough good evidence to know whether it provides meaningful relief. If you do try it, keep in mind that it can also cause unwanted digestive symptoms such as abdominal pain, nausea, or diarrhea.
5. Vitamin D
Vitamin D is crucial for bone health, particularly during menopause when the risk of osteoporosis increases due to the decline in estrogen. Ensuring an adequate intake of vitamin D can help maintain strong bones and reduce the risk of fractures. Additionally, vitamin D may help regulate mood and improve sleep quality, both of which can be disrupted during menopause.
6. Calcium
Calcium is another essential nutrient for bone health, and it becomes even more important during menopause. As estrogen levels decline, women become more susceptible to bone loss, which can lead to osteoporosis. Supplementing with calcium can help maintain bone density and prevent fractures. It's often recommended alongside vitamin D for maximum bone health support.
Calcium is essential for maintaining bone health, but more isn't necessarily better. It's generally preferable to meet calcium needs through food when possible, using supplements when dietary intake isn't sufficient or your healthcare provider recommends them. Calcium supplements can also cause constipation, bloating, and gas in some people.
7. Magnesium
Magnesium is involved in hundreds of processes in the body, including regulating muscle and nerve function, blood sugar levels, and the production of energy. It is widely used for sleep, relaxation, constipation, and other concerns, but evidence for its ability to relieve specific menopause symptoms is still developing.
Many women experiencing find magnesium beneficial for reducing anxiety, promoting relaxation, and addressing insomnia. however, the form and dose matter, and higher supplemental doses can cause diarrhea, nausea, and abdominal cramping.
8. Ashwagandha
Ashwagandha, an adaptogenic herb, is known for its ability to reduce stress and promote a sense of calm. It has been used in traditional medicine to balance hormones and support the adrenal glands. For some women experiencing stress-related symptoms during menopause, ashwagandha may help reduce anxiety, improve sleep, and regulate mood.
While some women report improvement in their menopause symptoms using black cohosh, research results have been inconsistent. Even when a supplement appears promising, individual responses can vary considerably.
9. Flaxseed
Flaxseed is another source of phytoestrogens, particularly lignans, which have estrogen-like effects on the body. Flaxseed is often recommended to help manage hot flashes, as it can help balance hormone levels and reduce inflammation. It is also high in fiber and omega-3 fatty acids, which support overall health during menopause.
Flaxseed may be a useful addition to some women's diets, but that doesn't mean everyone will experience the same effect on menopause symptoms. The research on hot flashes, in particular, has been mixed.
Tolerability varies. A supplement that's easy for one woman to tolerate may cause unwanted side effects for another.
10. B Vitamins
B vitamins are often included in menopause supplements because they support energy metabolism, nervous-system function, and overall health. They are sometimes promoted for fatigue, brain fog, mood, and stress, although there is limited evidence that taking extra B vitamins improves menopause symptoms in women who aren't deficient.
The different B vitamins also have different effects, and more isn't necessarily better. In particular, taking high amounts of vitamin B6 over time can cause nerve damage, including numbness and tingling.
Individual responses vary. A B-complex may make one woman feel more energetic while another notices little difference. It's also easy to get overlapping amounts of B vitamins when taking more than one supplement.
11. Dong Quai
Dong Quai, often referred to as "female ginseng," is a traditional herb used in Chinese medicine to address hormonal imbalances. It is believed to have estrogenic effects, which can help alleviate symptoms like hot flashes, mood swings, and vaginal dryness. However, more research is needed to confirm its efficacy and safety, particularly for long-term use.
What works for one woman may not work the same way for another. And like other supplements, dong quai isn't necessarily risk-free. It may interact with medications, including blood thinners.
12. Ginseng
Ginseng is another adaptogenic herb that may help combat fatigue, improve mood, and support mental clarity. It is believed to help balance hormones, alleviate hot flashes, and reduce the impact of menopause-related fatigue. Some studies suggest that ginseng may also improve sexual health and libido during menopause. However, research on its ability to relieve menopause symptoms is limited.
The same supplement can affect women differently. While one woman may feel more energized after taking ginseng, another may experience unwanted effects such as insomnia or digestive symptoms.
13. Vitamin E
Vitamin E is an antioxidant that helps protect cells from damage and supports healthy skin. For women experiencing vaginal dryness, vitamin E supplements or topical applications can help improve moisture levels and reduce irritation. Additionally, vitamin E may reduce hot flashes and improve skin elasticity, which can be affected by hormonal changes during menopause.
More isn't necessarily better. High doses of supplemental vitamin E can increase bleeding risk and may interact with medications that affect blood clotting.
If you're considering vitamin E for a menopause symptom, talk with your healthcare provider about whether a supplement — and what dose — makes sense for you.
14. Probiotics
Probiotics are beneficial bacteria that support gut health. During menopause, changes in hormone levels can affect the gut microbiome, leading to digestive issues like bloating and constipation. Taking probiotic supplements can help maintain a healthy balance of gut bacteria, improve digestion, and alleviate bloating.
However, probiotics aren't all the same. Different strains and formulations can have different effects, and research hasn't established that probiotics provide the same benefits for everyone.
Individual responses can vary considerably. One woman may feel that a probiotic improves her digestion, while another may notice little benefit or experience more gas or bloating.
If you're considering a probiotic, our guide to 20 Healthy Foods & Supplements That Can Cause Surprising Side Effects explores why even products marketed as beneficial can sometimes cause unwanted effects.
15. L-Theanine
L-theanine, an amino acid found in green tea, is known for its calming effects. It helps promote relaxation without causing drowsiness, making it an ideal supplement for women experiencing stress or anxiety during menopause. L-theanine may also improve sleep quality by reducing anxiety and promoting a more restful night’s sleep. Some research suggests it may be helpful for certain people, but evidence is still limited and it isn't a proven treatment for menopause symptoms.
A supplement that helps one woman relax or sleep better may do very little for another. Some people may also experience unwanted effects such as drowsiness or digestive symptoms.
If you're taking L-theanine with other products or medications that make you drowsy, it's worth checking with your healthcare provider before combining them.
Before You Start a Supplement
Before adding a new supplement to your routine, it's worth talking with your doctor or pharmacist — especially if you take prescription medications or several supplements already.
A few things to keep in mind:
- What works for one woman may not work the same way for another. Your symptoms, health history, medications, diet, dose, and individual biology can all influence how you respond.
- A supplement can help one symptom while causing another. For example, something that helps with constipation could leave you bloated, or something you take for sleep could leave you groggy the next morning.
- “Natural” doesn't mean side-effect-free. Supplements and herbal products can cause unwanted effects, including digestive problems, headaches, drowsiness, or allergic reactions, depending on the supplement and the individual.
- Supplements can interact with medications. They may increase or decrease the effects of a medication or change how your body absorbs or processes it.
- More isn't necessarily better. Higher doses aren't automatically more effective and may increase the likelihood of side effects. It's also easy to accidentally double up when the same ingredient appears in multiple products.
- The product itself can matter. Different brands, formulations, doses, and combinations of ingredients can affect how a supplement is tolerated and how it works.
If you're trying a new supplement, consider introducing only one new product at a time. That makes it easier to tell whether you're actually noticing a benefit — or whether a new symptom might be related to something you started taking.
For more examples of unexpected reactions, see our guide to 20 Healthy Foods & Supplements That Can Cause Surprising Side Effects.
Conclusion
Supplements can be tempting when menopause symptoms start affecting your sleep, mood, energy, digestion, or quality of life. While some supplements may be useful for particular symptoms or nutritional needs, the evidence isn't equally strong for all of them.
Whether you're looking to ease hot flashes, improve sleep, or support bone health, there are a variety of supplements that may help. However, it’s essential to consult with a healthcare provider before starting any supplement regimen, especially if you have underlying health conditions or are taking prescription medications.
Before adding a supplement, consider what you're actually trying to treat, whether there is good evidence that the supplement helps with that specific concern, and whether it could interact with medications or cause unwanted effects. A supplement that works well for one woman may do very little for another — or may even create a new problem.
And if you do start something new, pay attention to what happens afterward. Bloating, diarrhea, headaches, grogginess, nausea, or other changes may not be random. They could be related to the supplement, its dose, or the combination of things you're taking.
For more examples, see our guide to 20 Healthy Foods & Supplements That Can Cause Surprising Side Effects.
If you're considering a supplement for a specific menopause symptom, you can also explore our Symptom Relief collection for other options and products that may be worth considering.
Frequently Asked Questions
What supplements help with menopause symptoms?
Some supplements may help with particular menopause symptoms, but the evidence varies considerably. Black cohosh, soy isoflavones, magnesium, vitamin D, and other supplements are commonly used, but research does not show that every supplement works for every woman.
What are the best supplements for menopause?
There isn't one supplement that is best for every woman. The most appropriate choice depends on the symptom you're trying to manage, your diet, medications, health history, and how your body responds. Research also varies from one supplement to another.
Do menopause supplements really work?
Some may provide modest benefits for certain symptoms, but the evidence is mixed. A supplement that helps one woman may have little effect for another, and some supplements have not been shown to reliably improve menopause symptoms.
What supplements help with hot flashes?
Black cohosh, soy isoflavones, red clover, and other supplements are commonly used for hot flashes. However, research has produced mixed results, so these supplements should not be considered guaranteed treatments.
Can supplements help with menopause night sweats?
Some supplements are marketed for night sweats because they may affect symptoms associated with hot flashes. However, evidence for supplements as a reliable treatment for menopause-related night sweats is limited and inconsistent.
What supplements are good for perimenopause?
Supplements commonly used during perimenopause include magnesium, vitamin D, black cohosh, soy isoflavones, evening primrose oil, and others. Whether a particular supplement is useful depends on the symptoms, the individual's nutritional needs, and how well she tolerates it.
Is it safe to take supplements for menopause?
Supplements are not automatically risk-free just because they are labeled natural. Some can cause side effects, interact with medications, or provide excessive amounts of certain nutrients. It's a good idea to review supplements with your doctor or pharmacist, especially if you take prescription medications.
Can menopause supplements cause side effects?
Yes. Depending on the supplement, side effects can include digestive problems, headaches, drowsiness, or other unwanted effects. Individual responses also vary, so something that feels helpful to one woman may cause problems for another.
Can magnesium help with menopause symptoms?
Magnesium is important for many functions in the body and is sometimes used during menopause for sleep, muscle symptoms, mood, or other concerns. However, evidence that magnesium supplements directly relieve menopause symptoms is limited, and higher supplemental doses can cause diarrhea and abdominal cramping.
Does black cohosh help with menopause symptoms?
Black cohosh is one of the most commonly used supplements for menopause symptoms, particularly hot flashes. Research has produced mixed results, so it may help some women but should not be assumed to work for everyone. Rare cases of liver injury have also been reported.
Does soy help with menopause symptoms?
Soy contains isoflavones, which have estrogen-like effects in the body. Some studies suggest soy may modestly reduce hot flashes in some women, but results have been inconsistent. The effect may also vary depending on the amount and form of soy consumed.
Can vitamin D help during menopause?
Vitamin D is important for bone health, and maintaining adequate vitamin D levels becomes particularly important as women age. However, taking extra vitamin D does not necessarily relieve menopause symptoms if you already have adequate levels.
Can probiotics help during menopause?
Probiotics may support digestive health, but different strains and products can have different effects. Research has not established that probiotics provide the same menopause-related benefits for everyone, and some women may experience gas or bloating when starting them.
Why does a menopause supplement work for my friend but not me?
Women can respond differently to the same supplement because of differences in biology, diet, medications, health conditions, dose, gut bacteria, and the specific product or formulation. A supplement that works well for one woman may provide little benefit or cause unwanted effects in another.
Should I take more than one supplement for menopause?
Taking several supplements can make it harder to know what is helping, what is causing a new symptom, and whether you're getting too much of a particular nutrient. If you use multiple supplements, check the ingredients and doses for overlap and consider discussing them with your healthcare provider or pharmacist.
This article is for informational and educational purposes only and does not constitute medical advice. The information provided should not be used as a substitute for professional medical consultation, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding hormone therapy, bone health, osteoporosis prevention, or any medical condition.
Symptom Relief
Managing menopause symptoms can feel overwhelming, especially when effective solutions seem hard to find. From unexpected skin changes to frustrating hot flashes, these shifts can impact daily life and overall well-being. Explore our Symptom Relief page to discover products that other women have found helpful in managing their symptoms of perimenopause and menopause.
If you’ve found a product that has made a difference for you, let us know through our contact form—we’d love to share it with others!
Explore More
Want to dive deeper into menopause and its symptoms? Visit our Resources page, where you’ll find a collection of studies, articles, and books from trusted experts. Whether you're looking for the latest research or practical insights, these resources can help you better understand your body and make informed decisions about your menopause journey.
Dive Deeper Into Menopause
References:
- National Center for Complementary and Integrative Health. (2025). Menopausal Symptoms: In Depth.
- National Center for Complementary and Integrative Health. (2025). Things to Know About Menopausal Symptoms and Complementary Health Practices.
- National Center for Complementary and Integrative Health. (2025). Black Cohosh: Usefulness and Safety.
- National Center for Complementary and Integrative Health. (2025). Red Clover: Usefulness and Safety.
- National Center for Complementary and Integrative Health. (2025). Soy: Usefulness and Safety.
- National Center for Complementary and Integrative Health. (2025). Evening Primrose Oil: Usefulness and Safety.
- National Institutes of Health, Office of Dietary Supplements. (2025). Vitamin D: Fact Sheet for Consumers.
- National Institutes of Health, Office of Dietary Supplements. (2025). Calcium: Fact Sheet for Consumers.
- National Institutes of Health, Office of Dietary Supplements. (2025). Magnesium: Fact Sheet for Consumers.
- National Center for Complementary and Integrative Health. (2025). Ashwagandha: Usefulness and Safety.
- National Center for Complementary and Integrative Health. (2025). Flaxseed and Flaxseed Oil.
- National Institutes of Health, Office of Dietary Supplements. (2025). Vitamin B6: Fact Sheet for Consumers.
- National Center for Complementary and Integrative Health. (2025). Menopausal Symptoms: In Depth — Dong Quai.
- National Center for Complementary and Integrative Health. (2025). Asian Ginseng: Usefulness and Safety.
- National Institutes of Health, Office of Dietary Supplements. (2025). Vitamin E: Fact Sheet for Consumers.
- National Institutes of Health, Office of Dietary Supplements. (2025). Probiotics: Fact Sheet for Consumers.
- PubMed. (2026). L-Theanine: Systematic Review and Meta-Analysis of Randomized Controlled Trials.
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