Women's Health|expert reviewed The 5 Best Menopause Supplements For Hot Flashes, Sleep Support & More*
Author: Morgan Chamberlain Expert reviewer: Emma Engler, M.S.June 9, 2023mbg Supplement EditorBy Morgan Chamberlainmbg Supplement EditorMorgan Chamberlain is a supplement editor at mindbodygreen. She graduated from Syracuse University with a Bachelor of Science degree in magazine journalism and a minor in nutrition.
Expert review byEmma Engler, M.S.mbg Nutrition Research ScientistEmma Engler, M.S., is a Nutrition Research Scientist at mindbodygreen supporting nutrition product research, development, and innovation, as well as science education and communications.How we pickedBest menopause supplementsDo they work?How to manage menopause naturallyThe takeawayImage by Gabriel (Gabi) Bucaturu / StocksyJune 9, 2023Our editors have independently chosen the products listed on this page. If you purchase something mentioned in this article, we may earn a small commission.
Menopause is a natural part of life, but it can also be a time of downright disruptive side effects: hot flashes, night sweats, vaginal lubrication changes, and mood fluctuations are just a few of the aspects we can look forward to in our mid-40s and early 50s.
Thankfully, there are a number of helpful menopause supplements out there that use clinically studied herbs, botanicals, and bioactives that have demonstrated benefits and can help address these unwanted side effects. In this product roundup, we'll take a look at some of the best menopause supplements on the market and compare their ingredients, benefits, and prices to help you find the right product for your unique hormonal needs.
mindbodygreen's picks for best menopause supplements
Best for occasional fatigueOra Organic HormoniousGo to reviewBest for sleepmindbodygreen sleep support+Go to reviewBest for balancing hormonesThorne Meta-Balance™Go to reviewBest budgetGaia Herbs Women's BalanceGo to reviewBest for hot flashesEquelle®Go to review
mindbodygreen's picks for best menopause supplements
Best for occasional fatigue
Ora Organic HormoniousGo to review$32 on Amazon$32 on Amazon$36 on iHerbBest for sleep
mindbodygreen sleep support+Go to review$60 on mindbodygreen$60 on mindbodygreenBest for balancing hormones
Thorne Meta-Balance™Go to review$40 on Amazon$40 on Amazon$40 on iHerb$40 on ThorneBest budget
Gaia Herbs Women's BalanceGo to review$31 on Gaia Herbs$31 on Gaia Herbs$28 on iHerb$28 on AmazonBest for hot flashes
Equelle®Go to review$50 on Equelle$50 on EquelleShow More
mindbodygreen's picks for best menopause supplements
Best for occasional fatigue: Ora Organic Hormonious
:view on Amazon | $32:view on iHerb | $36
Pros
- Supports natural hormone balance*
- Adaptogenic herbs
- Made with organic ingredients
Cons
- Large serving size
Form:
Capsule
Dietary considerations:
GMO-freeGluten-freeDairy-freeSoy-freeNut-freeVegan
Environmental impact:
Sustainably packaged
Serving size:
3 capsules
This plant-packed formula is chock-full of Ayurvedic herbs like organic holy basil and ashwagandha that help support a healthy stress response, bolster energy levels, and combat occasional fatigue that women face during menopause. Other adaptogens in these vegan capsules include maca (to help maintain healthy hormone balance), burdock root (to support liver function and combat oxidative stress), and cordyceps mushroom (which delivers phytoestrogenic compounds and antioxidant properties). Together, this comprehensive blend of botanical ingredients addresses hormonal fluctuations that impact metabolism, energy, mood, skin health, and more.*
This plant-packed formula is chock-full of Ayurvedic herbs like organic holy basil and ashwagandha that help support a healthy stress response, bolster energy levels, and combat occasional fatigue that women face during menopause. Other adaptogens in these vegan capsules include maca (to help maintain healthy hormone balance), burdock root (to support liver function and combat oxidative stress), and cordyceps mushroom (which delivers phytoestrogenic compounds and antioxidant properties). Together, this comprehensive blend of botanical ingredients addresses hormonal fluctuations that impact metabolism, energy, mood, skin health, and more.*
Best for sleep: mindbodygreen sleep support+
:view on mindbodygreen | $60
Pros
- Enhances sleep quality*
- Supports a healthy circadian rhythm*
- Melatonin free
Cons
- Doesn't address other menopause issues
Form:
Capsule
Dietary considerations:
GMO-freeGluten-freeDairy-freeSoy-freeNut-freeVegan
Environmental impact:
Sustainably packaged
Serving size:
2 capsules
From hot flashes and night sweats to mood changes and occasional fatigue, there are a number of side effects that can have a profound impact on women’s health as they go through menopause. Our sleep supplement combines three powerful, clinically studied ingredients (magnesium bisglycinate, jujube, and PharmaGABA®) that help women fall asleep faster, stay asleep longer, and easily get back to sleep after mid-night wakeups, whether these sleep issues crop up before, during, or after menopause. Feel energized and well-rested, no matter what stage of life you’re in!*
From hot flashes and night sweats to mood changes and occasional fatigue, there are a number of side effects that can have a profound impact on women’s health as they go through menopause. Our sleep supplement combines three powerful, clinically studied ingredients (magnesium bisglycinate, jujube, and PharmaGABA®) that help women fall asleep faster, stay asleep longer, and easily get back to sleep after mid-night wakeups, whether these sleep issues crop up before, during, or after menopause. Feel energized and well-rested, no matter what stage of life you’re in!*
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Best for balancing hormones: Thorne Meta-Balance™
:view on Amazon | $40:view on iHerb | $40:view on Thorne | $40
Pros
- Helps balance healthy estrogen & progesterone levels*
- Hormone free
Cons
- Plastic bottle
Form:
Capsule
Dietary considerations:
Gluten-freeDairy-freeSoy-free
Serving size:
2 capsules
Women know how hormonal changes can impact our daily lives and overall well-being—after all, we go through them regularly for a significant portion of our lives! With ingredients like chaste tree, wild yam, black cohosh, and French maritime pine bark, this synergistic blend of botanicals helps balance healthy levels of estrogen and progesterone (the two hormones that fluctuate leading up to menopause and decrease significantly postmenopause). Avoid the unwanted aspects of menopause (like hot flashes, mood changes, sleep issues, and memory challenges) with this science-backed formula.*
Women know how hormonal changes can impact our daily lives and overall well-being—after all, we go through them regularly for a significant portion of our lives! With ingredients like chaste tree, wild yam, black cohosh, and French maritime pine bark, this synergistic blend of botanicals helps balance healthy levels of estrogen and progesterone (the two hormones that fluctuate leading up to menopause and decrease significantly postmenopause). Avoid the unwanted aspects of menopause (like hot flashes, mood changes, sleep issues, and memory challenges) with this science-backed formula.*
Best budget: Gaia Herbs Women's Balance
:view on Gaia Herbs | $31:view on iHerb | $28:view on Amazon | $28
Pros
- Supports physical & emotional well-being during menopause*
- Unique herbal blend
Cons
- May take time to see effects
Form:
Capsule
Dietary considerations:
Gluten-freeDairy-freeSoy-freeNut-freeVegan
Environmental impact:
Sustainably sourcedSustainably packaged
Serving size:
1 capsule 3x daily
Every woman deserves nutritional support as she transitions out of her menstruating years, which is why we love this budget-friendly supplement option. With a number of herbs with celebrated (and studied) menopause benefits—such as black cohosh, chaste tree, St. John’s wort, and red clover—these plant-powered vegan capsules help maintain healthy, balanced hormones to support physical and emotional well-being during what can be an otherwise tumultuous time. Kiss hot flashes and night sweats goodbye with this comprehensive botanical formula!*
Every woman deserves nutritional support as she transitions out of her menstruating years, which is why we love this budget-friendly supplement option. With a number of herbs with celebrated (and studied) menopause benefits—such as black cohosh, chaste tree, St. John’s wort, and red clover—these plant-powered vegan capsules help maintain healthy, balanced hormones to support physical and emotional well-being during what can be an otherwise tumultuous time. Kiss hot flashes and night sweats goodbye with this comprehensive botanical formula!*
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Best for hot flashes: Equelle®
:view on Equelle | $50
Pros
- Support before, during & after menopause
- Hormone free
Cons
- Long list of “other” ingredients
Form:
Tablet
Dietary considerations:
Gluten-freeDairy-freeVegetarian
Environmental impact:
Sustainably packaged
Serving size:
1 tablet 2x daily
During menopause, estrogen levels plummet, causing a number of undesirable effects (including dreaded hot flashes and night sweats). This impressive formula features a plant-based ingredient derived from fermented soy (which is naturally high in phytoestrogen, or plant estrogen) that safely mimics estrogen in the body to keep you cool and rested. Note: Thanks to this soy-derived ingredient, individuals with soy and legume allergies should avoid this supplement.*
During menopause, estrogen levels plummet, causing a number of undesirable effects (including dreaded hot flashes and night sweats). This impressive formula features a plant-based ingredient derived from fermented soy (which is naturally high in phytoestrogen, or plant estrogen) that safely mimics estrogen in the body to keep you cool and rested. Note: Thanks to this soy-derived ingredient, individuals with soy and legume allergies should avoid this supplement.*
Do menopause supplements work?
In short, yes. Many of the ingredients featured in this list of menopause supplements have been shown in clinical studies to address menopause side effects. For example: Black cohosh has been found to reduce hot flashes1 and deliver mood support.* When it comes to nutrient deficiencies, lower magnesium levels2 have been found in postmenopausal women, so supplementation can support healthy mood balance and sleep hygiene both during and after menopause.*
Each woman will need unique nutritional support as she makes her transition through menopause. Make sure to always research your chosen menopause supplement and its ingredients before buying to ensure you're getting a high-quality formula with efficacious doses and science-backed benefits.
How to manage your menopause naturally
Menopause, while natural, can be accompanied by a number of uncomfortable side effects. In addition to tailored supplementation, there are a number of natural ways to avoid the less desirable aspects of menopause:
- Engage in physical activity: Regular movement can help to reduce hot flashes and night sweats and improve sleep quality. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
- Eat nutrient-dense foods: Eating a healthy diet rich in fruits, vegetables, and whole grains can help promote whole-body health and longevity, as well as make the transition through menopause a bit easier.
- Manage your stress: Everyday stressors can worsen menopause side effects. Find ways to relax and de-stress, such as practicing yoga, meditating, or spending time in nature.
- Get plenty of sleep: Getting enough sleep is important for overall health and can help to reduce hot flashes and night sweats. Aim for seven to eight hours of sleep each night.
- Stay hydrated: Drinking plenty of water can help to reduce hot flashes and night sweats.
- Avoid alcohol and caffeine: Alcohol and caffeine can worsen hot flashes and night sweats. Opt for herbal tea or mocktails when possible.
The takeaway
If you're going through menopause, there may be a number of side effects you're facing for the first time. Thankfully, there are myriad menopause supplements and other natural remedies that can help you feel better and enjoy this new stage of your life.
Talk to your health care provider about how adding one of these products to your daily routine can help improve your day-to-day schedule and overall well-being.*
If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.
Meet The Experts
Morgan Chamberlain is a supplement editor at mindbodygreen. She graduated from Syracuse University with a Bachelor of Science degree in magazine journalism and a minor in nutrition.Emma Engler, M.S., is a Nutrition Research Scientist at mindbodygreen supporting nutrition product research, development, and innovation, as well as science education and communications.
2 Sources
- https://pubmed.ncbi.nlm.nih.gov/35403534/
- https://pubmed.ncbi.nlm.nih.gov/22212691/
