Best menopause supplements: reviewed by nutrition experts

There are plenty of menopause supplements out there promising to help alleviate common symptoms.   

But at a time when the changes you're undergoing can feel overwhelming, choosing a supplement shouldn't add to this stress.

We've reviewed 26 menopause supplements, in tablet and gummy form, analysing the latest scientific evidence behind over 80 active ingredients so that you know which supplements are actually worth buying.

Our research uncovered the wide range of ingredients included in different menopause supplements, making it hard to compare between products. Some active ingredients have more evidence behind them than others, and some ingredients are included in token, rather than useful doses, so it pays to choose carefully.

Why you can trust our menopause supplement reviews

At Which? our reviews are completely independent and unbiased. We buy everything we test, looking at a range of prices and types to accommodate different budgets and needs.

Every food supplement we review is analysed by me – Which?'s lead health and wellbeing researcher, Shefalee Loth, a public health nutritionist, along with consultant dietitian Sophie Medlin.

We both have decades of experience in this space. Sophie has advised on supplement development, and I have been scrutinising supplements for Which? for more than 10 years.

We've spent many hours reviewing the available evidence to determine which nutrients are scientifically proven to help with the menopause, the optimal dosages and the less desirable additives. We then assess popular products against this rigorous evidence framework. 

The best menopause supplements

Only logged-in Which? members can view our full menopause supplement reviews and scoring, including the top-rated products.

Join Which? today to get instant access to our analysis and reviews below, as well as revealing our top scorers.

The menopause supplements we assessed

A selection of popular menopause supplements included in our assessment are listed in alphabetical order below.

Only logged-in Which? members can view our full verdict on each. Join Which? to get instant access to our test results and recommendations.

A.Vogel Menoforce

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Available from A.Vogel (£15.99 for 30), Boots (£17 for 30), Holland & Barrett (6.99 for 30)

Cost per daily dose 53p

Bettervits Menopause Complex

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Available from Bettervits (£30 for 60), Boots (£35 for 60)

Cost per daily dose £1

Boots Menopause & Me Menopause Complex

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Available from Boots (£14 for 30+30)

Cost per daily dose 48p

CanesMeno Menopause Multi Support

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Available from Amazon (£10.06 for 30), Boots (£18.99 for 30), Sainsbury's (£19 for 30)

Cost per daily dose 63p

Dr. Vegan MenoFriend

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Available from Amazon (£23.11 for 60), Dr.Vegan (£21.99 for 30), Holland & Barrett (£21.99 for 30)

Cost per daily dose 73p

Healthspan MenoSerene

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Available from Amazon (£24.99 for 60+60), Healthspan (£24.99 for 60+60)

Cost per daily dose 42p

Best magnesium supplements – get our expert picks for magnesium, plus advice on the best type to buy

Holland & Barrett Menopause Complex

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Available from Holland & Barrett (£14.99 for 60)

Cost per daily dose 50p

Love Mushrooms Empower Mushroom Blend Menopause Support

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Available from Boots (£29.99 for 60), Holland & Barrett (£39.99 for 60) 

Cost per daily dose 50p-£1.33

Starpowa Meno Balance Gummies 

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Available from Amazon (£19.99 for 60), Holland & Barrett (£39.99 for 60), Starpowa (£39.99 for 60)

Cost per daily dose £1.33

Vitabiotics Menopace Max

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Available from Boots (£26 for 84), Holland & Barrett (£25.95 for 84), Vitabiotics (£25.95 for 84)

Cost per daily dose 93p

Wild Nutrition Daily Multi Nutrient 45+ for women

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Available from Holland & Barrett (£38 for 60), Victoria Health (£38 for 60), Wild Nutrition (£38 for 60)

Cost per daily dose £1.27

Note Cost per serving is based on the manufacturer's recommended serving size and the RRP (recommended retail price); however, some products are frequently discounted. We're not able to show every retailer, and cheaper prices may be available.

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More menopause supplement reviews

The rest of the menopause supplements we tested are listed below in alphabetical order.

Only logged-in Which? members can view our full menopause supplement test results. Join Which? to get instant access today.

Health? or Hype?

Make the right choice with recommendations you can trust, backed by expert testing.

Explore health recommendations

How we review menopause supplements

Our nutritionist and dietitian supplement experts delve deep into the available published research to determine which vitamins, minerals, herbal and botanical ingredient have solid evidence to support their use for menopause symptoms - and use the dose levels that have been shown to be beneficial. 

Menopause supplements proved our most complex analysis yet, because of the wide range of ingredients used, including botanical and herbal ingredients not found in many other supplements. 

Sophie and Shefalee split the load, researching each and every ingredient (over 78 different actives), and devised a complex scoring framework to sort the best from the rest.

Scores for each supplement are based on:

• Vitamins and minerals included What nutrients are present, are they in a suitable dose and readily absorbed form, and are they appropriate for menopause support?

• Herbal and botanical ingredients What ingredients are present, are they in a suitable dose and readily absorbed form, and are they appropriate for menopause symptom relief based on the latest available scientific evidence? 

• Additives Other than active ingredients, what else does the supplement contain and is it necessary or simply filler? Sometimes bulking agents are necessary to make a usable size and shape of tablet, but we also check they are inert or non-concerning additions, and mark down products with excessive amounts.

Why you can trust us: at Which? we're free from manufacturer and retailer influence. Find out more about our impartiality and how your support helps us to stay editorially independent

Are menopause supplements worth it?

This unique deep dive into menopause supplements helped us to weed out the better options from the less useful ones, but we also came to some wider conclusions about the best approach to taking supplements during menopause.

Login or Join Which today to get our expert verdict on menopause supplements, and what we would advise if you're considering them.

Check out our Which? Shorts podcast episode on menopause supplements for more insights from our experts

Which vitamins and minerals are important for menopause?

There are some micronutrients that are especially essential during peri-menopause and menopause. 

The strongest evidence is for calcium and vitamin D. Oestrogen helps bones remain strong, but levels decline during peri-menopause and menopause. As a result, the risk of osteoporosis increases. 

Calcium and vitamin D intake can slow the rate of bone density loss. Many experts, including the British Dietetic Association, recommend increasing calcium intake to 1,200mg a day post menopause. The recommended intake for vitamin D remains at 10mcg a day. 

There is less evidence for magnesium during menopause, but many women experience symptoms such as sleep disturbance, muscle aches and anxiety. 

A magnesium supplement before bed can help to calm the parasympathetic nervous system and regulate the sleep hormone melatonin, preparing your body for sleep. But it's important you take the right type. See our magnesium reviews for the best options.

Iron becomes less important after menopause once you're no longer having a monthly period and your body doesn't need as much. However, during peri-menopause, when periods can become heavier and more frequent, it's important and low levels can lead to tiredness and fatigue. 

Other nutrients that are linked specifically with menopause include vitamins B3, B6, B9, B12, C, E and K and iodine, selenium and zinc. For example, there's some evidence that shows Folic acid (B9) can help reduce the frequency of hot flushes at a dose of 1mg (five time the normal recommended intake of 200mcg). 

It's also important to ensure you get enough fibre and protein in your diet. The menopause can cause changes to your digestive system and gut microbiome, and keeping your fibre intake up can help mitigate this. 

Similarly, oestrogen plays a role in helping to build and maintain muscle. As levels drop during the menopause, it's important to eat enough protein to minimise this. 

Best iron supplements - we uncover the supplements that top you up while being gentle on your stomach

What are the best botanical and herbal ingredients for menopause?

There are many claims about the benefits of botanical or herbal ingredients during menopause, however results of clinical trials are often inconsistent. 

Evening Primrose oil has been linked to relief of menopause symptoms for a long time. However the evidence to support its use is generally mixed and weak. There is also no established dose for use in treating menopause.

The ingredients that have the most research behind them are black cohosh, isoflavones (from soy and red clover), St John's wort and sage, so you'll often see these marketed for menopause relief.

Some research has shown that at certain doses these ingredients can help with hot flushes and/or night sweats. 

However, there's just as much research that shows they have no effect, for example a gold standard Cochrane review on black cohosh found it had no effects on menopausal symptoms. 

We've also found that when assessing menopause supplements, products often contain much lower doses than those used in clinical studies, meaning they're unlikely to be effective. 

Established beneficial doses are:

• Isoflavones (soy) - 40-80mg
• Isoflavones (red clover) -  80mg
• Sage - 3400mg

Some small scale randomised controlled trials have shown that Maca Root extract may help reduce anxiety and improve libido at doses of 2-3.5g a day. But again, the evidence is limited and so we don't encourage its use.

It's also important to note that while botanicals might be 'natural', it doesn't mean they're always safe to take. For example, Ashwagandha is included in many menopause supplements due to its perceived effects on reducing anxiety. However, there are concerns around its effect on thyroid hormones and high doses over a prolonged period causing liver damage. So much so the FSA is currently reviewing the evidence and several EU countries are considering a ban.  

Many interact with medications or aren't suitable for people with certain medical conditions (such as St John's Wort), so it's always important to check with your doctor or pharmacist before adding one to your routine. 

Menopause supplements vs HRT

Supplements might promote themselves as being a 'natural' alternative to HRT (hormone replacement therapy) but they are not the same. 

HRT replenishes hormone levels and has been shown to decrease the risk of osteoporosis and cardiovascular disease. Meanwhile, supplements can ensure your nutrient levels are optimal, and some botanicals may help some relieve menopause symptoms. The two aren't mutually exclusive. 

Can I take menopause supplements with HRT? 

You can take HRT and supplements side by side, as long as you've checked with a healthcare professional for potential interactions, especially if you have other pre-existing medical conditions. 

Best multivitamin supplements – in need of an all-rounder? See which products our experts rated best for 23 essential nutrients

How long does the menopause last?

According to the NHS, menopausal and perimenopausal symptoms can last between 7 and 9 years. However, some people may experience symptoms for longer.

What signals the end of menopause?

The clearest sign that you've reached the end of menopause is when you haven’t had a period for 12 consecutive months. The stage after this is called postmenopause.

Meet our supplement experts - Sophie and Shefalee

We're no strangers to analysing supplements to uncover the best. We've spent the past year poring over ingredients lists and the latest clinical evidence, as well as asking brands for the data to support their claims, so that we can uncover the best supplements you can buy.

Other supplements recently reviewed include the best protein powders, creatine supplements, probiotic supplements and vitamin D supplements. Here's a bit more about us and our backgrounds:

Shefalee Loth, Which? principal researcher and nutritionist

Shefalee is a public health nutritionist with 20 years' experience, and has worked for the NHS, The London School of Hygiene & Tropical Medicine and World Cancer Research Fund.

At Which?, Shefalee is a principal researcher, researching and writing food and nutrition content for our magazine and website, and overseeing all our supplement reviews. She is also a media spokesperson and the research lead for our health and wellbeing reviews. She was previously a trustee at Sustain, the food and farming alliance and The Caroline Walker Trust.

Shefalee focuses on cutting through the hype to explain what you need to know about nutrition and healthy eating. From 'How bad is ultra-processed food?' to the 'Top gut health myths you need to know about' and 'What really works to cut cholesterol', she gives no-nonsense advice to help you make healthier choices and save money.

Sophie Medlin, consultant dietitian and founder of CityDietitians

Sophie Medlin is a well-recognised consultant dietitian with nearly 20 years' experience working across the NHS and academia and within her own private practice at CityDietitians. 

Sophie is chair of the British Dietetic Association for London.

With her in-depth knowledge of nutrition – both theoretical and applied – Sophie has helped to formulate supplements, giving her insight into the strengths and weaknesses of products and the manufacturing process.