There are 34 recorded symptoms of perimenopause and whether you’re battling fatigue, joint pain or mood swings, there’s probably a supplement to help combat it.
Staying healthy and happy during the hormonal roller coaster of perimenopause and postmenopausal life requires the right nutrients. A healthy, balanced diet tailored to menopause goes a long way, but we sometimes need nutritional supplements for an extra top-up.
Opting for a menopause-specific multivitamin might be easier, but with so many single vitamin, mineral and herbal supplements on the market it can be difficult to know which (or how many) you need.
To make menopausal life a little easier, L360 spoke to two experts — BANT-registered nutritional therapist Jen Walpole, and GP and menopause rights advocate Dr Shirin Lakhani – who revealed the best vitamins, minerals and herbal remedies to try during perimenopause to (hopefully) bring some relief.
From magnesium to lion’s mane, here’s what different supplements can do, and L360’s top picks to try.
Read more: Menopause treatments to discuss with your doctor (from HRT to non-hormonal options)
Best vitamins and minerals for menopause
B vitamins for hormone regulation
The vitamin B complex can help with fatigue, low mood and hormone regulation. Jen explains how:
“B vitamins, particularly B6, play a crucial role in hormone regulation and energy metabolism. B6 is involved in the production of neurotransmitters such as serotonin and dopamine, which are important for mood regulation.
“It also aids hormone balance by supporting the metabolism of progesterone, which dips early on in perimenopause. Additionally, B vitamins contribute to energy production, helping to combat the fatigue that many women experience during this phase.”
Try: B-Complete Oral Spray by BetterYou, £11.95
Calcium for bone density
“Calcium is incredibly important for women to take during menopause as bone density decreases during this time due to the drop in oestrogen,” says Dr Lakhani. “This means that women are more susceptible to bone or joint problems such as osteoporosis.”
Vitamin D is needed for the body to absorb calcium, and vitamin K helps make sure calcium gets to your bones and teeth and doesn’t sit and calcify your arteries — so it’s advisable to take all three.
Try: Calcium, Vitamin D & K2 Gummies by Novomins, £19.99
Magnesium for sleep, relaxation and bones, too
While it’s not common to be deficient in magnesium, it’s reported most people in the UK are getting low levels, and it’s particularly beneficial for women in perimenopause.
“It aids muscle relaxation, supports better sleep and helps with mood regulation,” explains Jen. “Magnesium also plays a role in calcium absorption, helping maintain bone health.”
Try: Magnesium by Wild Nutrition, £19.50
Omega-3 for heart health
Dr Lakhani recommends omega-3 to support heart health as perimenopause triggers changes that can have negative impacts.
“This can be a problem for women going through menopause as they’re more susceptible to high cholesterol and heart disease. Going through menopause, you lose the cardio-protective effect of oestrogen as it rapidly decreases.”
Try: Pure Strength Omega-3 by Wild Nutrition, £37
Collagen, to be on the safe side
Although not a vitamin or mineral (it’s actually a protein), collagen can be beneficial in menopause. It strengthens our bones and muscles, and helps boost the health of our skin, hair and nails – but levels nosedive in menopause with women losing around 30% of collagen in the five years after menopause, according to studies. While the effectiveness of collagen supplements is debated, some believe it can help maintain healthy joints and boost appearance.
Try: Ancient + Brave lets you choose from bovine, marine and vegan collagen, from £16
Read more: 5 natural and holistic menopause treatments to try (with or without HRT)
Best herbal supplements for menopause
Black cohosh to tackle hot flushes and mood swings
This is one of the most popular natural supplements for menopause, according to Dr Lakhani. “There have been at least 12 clinical trials using black cohosh [with many finding] that menopausal women experienced a decrease in some symptoms, such as hot flushes and mood swings,” she says, adding that more research is needed to determine the full benefits and risks of this herbal extract.
Try: MenoCool Black Cohosh Tablets by Holland & Barrett, £20.59 (two months’ supply)
Evening Primrose Oil to tackle night sweats and hot flushes
This is extracted from the seeds of evening primrose, which contains gamma-linolenic acid, an omega-6 fatty acid that has both anti-inflammatory and pain-relieving properties. Research indicates that evening primrose oil affects prostaglandins, hormones that are linked to your inflammatory response and circulation, and have been shown to help calm hot flushes and night sweats.
Try: Evening Primrose Oil by BodyBio, £70.99 (three months’ supply)
Lion’s Mane to tackle brain fog
Medicinal ‘shrooms are all the rage in the wellness world right now, with lion’s mane mushroom a particular go-to for menopausal women. Jen explains: “For cognitive symptoms like brain fog, lion’s mane supports neuroplasticity and nerve growth factor production, which may enhance memory and concentration, making it a valuable supplement for women experiencing cognitive decline during menopause.” Scientific studies remain limited but promising.
Try: Lion’s Mane Active Brain by New Nordic, £25.95
Ashwagandha to tackle mood swings, anxiety, fatigue
This herb, used for centuries in ayurvedic medicine, has enjoyed a resurgence in recent years. Dr Lakhani explains that even though there’s currently limited evidence that it could help menopausal women, it has become popular, “especially for those experiencing symptoms common to PMS such as fatigue, mood swings and anxiety”. As these symptoms are also experienced in menopause it may bring a degree of relief for some women.
Try: Ashwagandha 500mg Capsules by Holland & Barrett, £12.99
Read more: 5 of the best workouts for perimenopause and beyond
Best menopause multivitamin supplements
Multi Meno by Dr O’ Connell
Developed by doctors, this supplement contains a balance of 27 active natural ingredients covering key vitamins, selenium, zinc, iodine, phytoestrogens and ashwagandha to help manage a range of physical and neurological menopause symptoms. £29.99, droconnell.co.uk
Menopause Multi by Together Health
This vegan-friendly formula includes 22 vitamins and minerals (B1, B12, C, E, D3 and more) as well as herbal extracts such as sage and ashwagandha. £18.99, togetherhealth.co.uk
The Elevator by Sisterly
These award-winning powered sachets (just add water) contain 24 premium nutrients – such as coenzyme Q10, magnesium, zinc and vitamin B complex, C, D3 and K2 – claiming to balance hormones, reduce fatigue and support collagen renewal. £107, sisterlylab.com
MenoFriend by Dr Vegan
A multi-award-winning formula of phytoestrogens, minerals and botanicals such as wild yam, red clover, sage and maca root to help improve hormonal balance, mood, energy, mental performance, and muscle and joint health. £21.99, drvegan.com
Remember, some herbal supplements may interfere with medication – for instance, the NHS warns that taking St John’s wort (believed to ease some menopausal symptoms) can interfere with HRT. Before taking supplements, always consult a medical professional for guidance.
