Menopause Supplements That Actually Work (And The Ones That Don’t)

Ask most women and they will tell you, menopause is a wild ride. From hot flashes and night sweats to mood swings, weight changes, and energy crashes. Hormonal shifts at this phase impact nearly every system in the body. Menopause truly is a whole-body transformation. There is no question that lifestyle strategies like nutrition, movement and stress reduction are foundational - and can absolutely change the game for a woman and her experience - it’s also true that sometimes our body’s need a little extra support. 

I’m asked all the time, “what supplements do you recommend for menopause?” 

But before we go there…

“The Collagen Industry Just Had A Very Bad Day”

-a very apt title for a LinkedIn post I saw yesterday.  A recent meta-analysis of 23 randomized controlled trials (with over 1,400 participants) concluded, “there is currently no clinical evidence to support the use of collagen supplements to prevent or treat skin aging.”(1)

Wow.

While the overall results seemed to show improvements in skin hydration, elasticity, and wrinkles, a deeper dive told a very different story. When researchers looked at only independent, high-quality studies, collagen supplements had no significant benefit at all.

And the positive outcomes? They came almost exclusively from industry-funded studies or low-quality trials.

Wow. Wow.

So ultimately, this isn’t just a collagen issue, it’s a supplement industry issue. The truth is, the market is flooded with hyped products with questionable science. No wonder there is so much confusion and frustration.

Now, while supplements will never replace solid nutrition, there are plenty backed by good science…and plenty more that aren’t. And let’s be honest, there are even more that simply haven’t been studied in quality trials yet, because menopause is only just now having its moment.

So let’s dive in.

Why Supplement At All?

Here’s why they are important: 

First, our crops aren’t what they used to be. Studies comparing produce from 1940 to the 1990s show significant declines (upwards of 75%!)  in trace minerals like copper, calcium, iron, magnesium and potassium due to modern high-yield farming practices and soil depletion. (2) Our food is just not delivering the same nutrition it once did. 

We can add to that a few more factors that are affecting menopausal ladies: 

1. Gut microbiome shifts in menopause impair gut health and ability to absorb nutrients.  Less microbial diversity, less estrobolome activity, means decreased uptake of iron, zinc, magnesium, and other vital nutrients. (3) 

2. Undereating or restrictive diets often mean falling short on fiber, vitamins, and minerals.

3. Medication use and antacids common in midlife can impair nutrient absorption

4. Increased stress elevates cortisol, which depletes key nutrients like magnesium and zinc, further impairing the gut and adrenal function.

Given these factors, supplements aren’t a crutch, they are a targeted tool to bridge nutrient gaps and optimize wellness at this stage of life.

5 Science Backed Supplements To Support You In Menopause 

1. Creatine Monohydrate: Muscle, Metabolism & Brain

   This is not just a supplement for the weight-lifting dudes - it’s one that can yield massive, (and ladies, I do mean massive!) benefit to our metabolism, muscles and brain. I can’t say enough about creatine and fortunately, neither can the research. It’s one of the most well-studied supplements out there.  

Here is a rundown:  

• Boosts muscle synthesis, reduces muscle loss (especially when paired with resistance training) and improves exercise performance. Given that we are losing muscle beginning in our 30’s on an order of 3-8% per decade, this alone is reason enough. (4)

• Can preserve bones (while it may not increase bone mineral density) when paired with resistance training. (5)

• Supports brain health, improves cognitive performance, improves mood and lowers depression by increasing ATP (energy production) countering the effects of declining estrogen on the brain. 

  2. Magnesium: Mood, Sleep and Vasomotor Relief

This nutrient is a powerhouse mineral involved in over 300 biochemical processes in the body and most of us get well-below the recommended daily allowance. But when it comes to supplementation, there are many options. How to choose!? 

1. Magnesium glycinate: Well known for its calming properties can be beneficial to combat stress and anxiety, while its effects on the neurotransmitter GABA make it a great option to support more restful sleep. 

2. Magnesium Oxide: Commonly used as a laxative to manage constipation, there is also some (conflicting) evidence to suggest that it may help relieve hot flashes. (6) 

3. Magnesium Citrate: Also commonly used for its laxative effects to improve constipation. 

4. Magnesium L-Threonate: This form of magnesium is uniquely able to cross the blood brain barrier and can therefore raise magnesium levels in the brain. One study found that it not only improved sleep quality, it improved mood, energy, alertness and daily activity and productivity. (7)

   3. Dietary Fiber: Gut, Estrogen and Metabolism Support

So much can be said for the benefits of a high fiber diet in general, and especially in menopause, but unfortunately, most Americans fall short (by on average 50%!) of the recommended daily target 30-45g per day. Dietary fiber supports:

• healthy blood sugar control (mood, brain fog, cravings, belly fat)

• cardiovascular health (high cholesterol)

• elimination and digestive health (bloating, constipation)

• boosts natural GLP-1 production (stubborn weight, satiety, cravings, belly fat)

Many women going through menopause attempt to control their weight gain by cutting out carbs. Not only can avoiding carbs mess with metabolism, it’s going to compromise fiber intakes as well - this isn’t a good thing. (8)

Instead of eliminating them completely, focus on high-fiber, low-glycemic options—such as whole grains, legumes, fruits, and vegetables. While it’s ideal to get fiber directly from plant-based foods, a daily fiber supplement can be very helpful in meeting the daily targets. 

4. Diindolylmethane (DIM) - Estrogen Metabolism

DIM is a very potent form of an important metabolite, indole-3-carbinola, a compound found in cruciferous vegetables.  When these foods (think dark green leafys) are exposed to stomach acid, they convert to the metabolite, diindolylmethane, aka “DIM.” 

DIM is known to promote beneficial estrogen metabolism, increasing levels of 2-OHE1 and 2-OHE2, which are protective estrogen metabolites associated with less reproductive tissue proliferation and lower breast cancer risk.  (A D.U.T.C.H. test can tell you more about how you are metabolizing your estrogens.)

DIM is also commonly used to help relieve symptoms associated with estrogen dominance, which occurs when estrogen is high relative to progesterone. This imbalance often arises in mid-perimenopause, when estrogen levels fluctuate unpredictably and progesterone begins to decline—leading to symptoms like severe PMS, bloating, and breast tenderness. While there are limited clinical trials showing direct symptom relief from DIM, it has been shown to enhance estrogen metabolism and clearance, potentially easing the burden of estrogen excess. (9)

But wait - there is one caveat.  DIM *may* have dose implications for women using the transdermal estradiol patch - meaning it can modify your HRT.

**Best to speak with your health care provider to be sure DIM is right for you.

5. Vitamin D₃ + K₂ – Bone & Cardiovascular Health

I am going to address these 2 very distinct vitamins together because not only do they work synergistically to support bone and heart health, they often come nicely bundled together as a supplement.  

As estrogen levels decline in menopause, risk for cardiovascular disease and osteoporosis rise considerably.  Physical activity and strength training are essential, but vitamins D3 and K2 are critical nutritional allies.

• Vitamin D3: Sometimes referred to as the sunshine vitamin, due to the way its formed when the skin comes in contact with sunlight - is not actually a vitamin at all. Technically vitamin D is a hormone and there are vitamin D receptors all over the body!  This tells us how important it is for most physiological systems. It plays a key part in immune function, mood regulation, and calcium absorption - vital for maintaining strong bones and reducing the risk of osteoporosis.

• Vitamin K2: Controls where calcium goes, ensuring it gets directed to the bones (where it's needed) and out of the arteries (where it can cause plaque buildup). This is crucial in menopause, when calcium metabolism becomes less efficient, and the risk of arterial stiffness and heart disease begins to climb. (10,11)

Quick tip: Look for a supplement that combines both in one softgel, and take it with a meal that contains healthy fat to optimize absorption. Also note, vitamin D is a marker that your healthcare practitioner should check routinely with supplement dosing prescribed accordingly. 

No-Go Supplements

We’ve covered some of the most effective supplements in helping to ease your menopausal journey.  Let’s switch gears and help save you some money. 

1. Wild Yam Creams or Supplements: It sounds good to be true, and it is. Wild yam contains diosgenin, a plant compound that can be chemically converted into progesterone, in a lab, not in your body. Unfortunately, your body can't convert it, so it doesn’t act like progesterone. There’s no evidence it can support hormonal balance or offer symptom relief. 

2. Evening Primrose Oil (for hot flashes): Most well-designed studies show little to no benefit of evening primrose oil for reducing hot flashes or other menopausal symptoms.  That said, there is no risk in trying if you are looking for non-hormone solutions. 

3. Black Cohosh: Some studies suggest black cohosh may reduce the frequency and severity of hot flashes, but larger, well-designed trials and reviews show inconsistent results. HRT is a far more effective solution for hot flash relief, so check with your provider on this one if you are looking for herbal remedies. 

Final Thoughts

Supplements aren’t magic, but they’re essential tools in a world where food quality - and gut health are declining. By addressing your goals for your health and the symptoms you would like to address, thoughtful nutrition supplementation can help bridge nutrient gaps, establish balance and support your body during this transition. 

Start with one or two, track how you feel, and always consult your provider, especially if you’re using medications or Menopause Replacement Therapy (MRT). 

Most importantly, supplements work best when built on a strong foundation:

1. a balanced diet rich in protein, fiber-rich carbohydrates, and healthy fats

2. daily movement

3. fermented foods to nourish your gut

4. hydration

5. consistent stress support

Nourishing yourself from the inside out is not only a form of self-care, it’s one of the best ways to have an easeful ride to menopause, and beyond.

Ready to Go Deeper?

If you’re starting to sense that there’s more to the story than just nutritional supplements, you are very correct!

Whether you're struggling with persistent symptoms like fatigue, mood swings, sleep disruption, weight changes or brain fog—or you're simply ready to optimize your health through midlife, the Hormone Harmony Review gives you a clear, customized map forward. 

I will review your past medical history, symptoms, labs (if available), diet, lifestyle, and supplement routine, and help you uncover the root causes of what’s keeping you stuck.

✨ What you’ll walk away with:

• A personalized report - what’s working, what’s holding you back. 

• 3-5 actionable strategies - recommendations on how to move forward to achieve your results. 

Take Me To The Hormone Harmony Review. 

Or, ready to book a call and talk about 1:1 mentorship with me? Book some time with me HERE. 

As always, thank you for being here!

XO,

Alison

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Sources:

1. Seung-Kwon Myung, Yunseo Park, Effects of Collagen Supplements on Skin Aging: A Systematic Review and Meta-Analysis of Randomized Controlled Trials, AMJM, 2025, ISSN 0002-9343, ttps://doi.org/10.1016/j.amjmed.2025.04.034.

2. Thomas D. A study on the mineral depletion of the foods available to us as a nation over the period 1940 to 1991. Nutr Health. 2003;17(2):85-115. 

3. Nieto, M.R., Rus, M.J., Areal-Quecuty, V. et al. Menopausal shift on women’s health and microbial niches. npj Womens Health 3, 3 (2025). 

4. Smith-Ryan, A. E., Cabre, H. E., Eckerson, J. M., & Candow, D. G. (2021). Creatine Supplementation in Women’s Health: A Lifespan Perspective. Nutrients, 13(3), 877.

5. Chilibeck PD, Candow DG, Landeryou T, Kaviani M, Paus-Jenssen L. Effects of Creatine and Resistance Training on Bone Health in Postmenopausal Women. Med Sci Sports Exerc. 2015 Aug;47(8):1587-95.

6. Orlofsky, Maya & Seckin, Serin & Muneyyirci-Delale, Ozgul. (2021). Menopausal hot flashes: The role of magnesium and select endocrine factors. Clinical Obstetrics, Gynecology and Reproductive Medicine. 7. 10.15761/COGRM.1000330. 

7. Hausenblas HA, Lynch T, Hooper S, Shrestha A, Rosendale D, Gu J. Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial. Sleep Med X. 2024 Aug 17;8:100121. doi: 10.1016/j.sleepx.2024.100121. Erratum in: Sleep Med X. 2025 Jun 03;9:100141. 

8. Ford C, Chang S, Vitolins MZ, Fenton JI, Howard BV, Rhee JJ, Stefanick M, Chen B, Snetselaar L, Urrutia R, Frazier-Wood AC. Evaluation of diet pattern and weight gain in postmenopausal women enrolled in the Women's Health Initiative Observational Study. Br J Nutr. 2017 Apr;117(8):1189-1197. doi: 10.1017/S0007114517000952. Epub 2017 May 16. PMID: 28509665; PMCID: PMC5728369.

9. Newman, Mark S. MS; Smeaton, Jaclyn ND. The impact of 3,3’-diindolylmethane on estradiol and estrogen metabolism in postmenopausal women using a transdermal estradiol patch. Menopause 32(7):p 630-639, July 2025. 

10. Iwamoto J, Takeda T, Ichimura S. Effect of combined administration of vitamin D3 and vitamin K2 on bone mineral density of the lumbar spine in postmenopausal women with osteoporosis. J Orthop Sci. 2000;5(6):546-51. doi: 10.1007/s007760070003. PMID: 11180916.

11. Hasific S, Øvrehus KA, Hosbond S, Lambrechtsen J, Kumarathurai P, Mejldal A, Ravn EJ, Rasmussen LM, Gerke O, Mickley H, Diederichsen A. Effects of vitamins K2 and D3 supplementation in patients with severe coronary artery calcification: a study protocol for a randomised controlled trial. BMJ Open. 2023 Jul 14;13(7):e073233.