4 Supplements That Could Help Ease Menopause Symptoms

Menopause is a natural stage of life that every woman will experience, yet it can often feel complex and overwhelming due to the physical and emotional changes it brings. From perimenopause (where hormones first start to fluctuate) through postmenopause, every phase of this transition can come with its own set of challenges. While each phase may call for slightly different nutrients and focuses, there are ways to support your body throughout the entire process.

In this article, we’ll explore four supplements that may provide support during menopause, helping you feel more balanced. While a well-rounded diet is key to maintaining overall wellness, it’s not always easy to meet your nutritional needs through food alone, especially when going through such significant changes. Supplements can help bridge that gap and provide targeted benefits when your body needs extra support. Here’s what registered dietitians recommended when we asked them which supplements may help ease menopause symptoms and promote overall health during this transitional stage.

1. Vitamins K2 and D3

During menopause, bone and heart health are at greater risk of developing osteoporosis and cardiovascular disease, respectively., This is where vitamins K2 and D3 come into play. These two vitamins work together to keep your bones strong and your cardiovascular system in check, making them a powerful duo for overall health during menopause.,

“In menopause, the drop in estrogen accelerates bone loss and increases cardiovascular risk,” says Johannah Katz, M.A., RDN, LD. Research supports that K2 supplementation might improve bone mineral density and reduce fracture risk. “When combined with D3, it synergistically supports calcium metabolism,” adds Katz. This combined approach may help maintain stronger bones during menopause.

A meta-analysis of nine clinical trials showed that vitamin K2 supplementation significantly improved bone mineral density in key areas, such as the lower spine (lumbar) and the forearm, among postmenopausal women.

“There’s also emerging evidence that K2 may reduce arterial stiffness and improve insulin sensitivity, which are issues during the menopausal transition,” says Katz.

Individuals on blood-thinning medications should be cautious with vitamin K2—the vitamin can interfere with these medications.

2. Soy Isoflavones

Soy isoflavone supplements have gained attention as a natural way to help manage menopausal symptoms, mainly due to the isoflavones they contain. Isoflavones, which are plant-based compounds found in soy, mimic estrogen in the body due to their phytoestrogen properties. Since estrogen levels drop during menopause, these supplements may help fill the gap and potentially provide relief from hormone-related symptoms. Some data suggests that soy isoflavones may help reduce the frequency and intensity of hot flashes, as well as mood changes and difficulty sleeping, making day-to-day life more manageable.

Beyond symptom relief, soy isoflavone supplements may also support long-term health during and after menopause. “Soy isoflavones are linked to improved bone turnover rates,” explains Nicole Ibarra, RD, LD.

Additionally, there is evidence that soy isoflavones may promote heart health by improving cholesterol levels and supporting overall cardiovascular well-being.

3. Magnesium Glycinate

“Magnesium is an often-overlooked yet highly effective supplement for menopause support,” shares Brittany Scanniello, RD. “While it doesn’t always get the spotlight, it can play a key role in alleviating various symptoms.” Scanniello shares that magnesium may help regulate body temperature, potentially easing hot flashes and night sweats, although the research is mixed. The mineral may also support overall mood and mental well-being.

4. Omega-3 Fatty Acids

“One supplement that may be beneficial during menopause is omega-3 fatty acids,” says Amanda Godman, M.S., RD, CDN. “The risk of cardiovascular disease increases for postmenopausal women, and omega-3 fatty acids may be cardioprotective by helping to reduce inflammation.” A large systematic review and meta-analysis showed that among postmenopausal women, supplementation with omega-3 fatty acids resulted in a significant reduction in triglyceride concentrations alongside a modest elevation in HDL (“good”) and LDL (“bad”) cholesterol levels.

“There is also some mixed evidence to support omega-3 fatty acid supplementation and aiding hot flashes, however, more research needs to be conducted on that front,” says Godman.

When choosing a fish oil-based supplement to meet your omega-3 needs, it’s essential to consider factors such as purity, dosage and quality. Look for products that are certified by third-party testing organizations to ensure they are free from harmful contaminants like mercury or PCBs. Opt for supplements with a higher concentration of omega-3 fatty acids (EPA and DHA), as these are the primary compounds responsible for the benefits of fish oil. Algae-based oil is an excellent alternative to traditional fish oil supplements for vegetarians, vegans or those with seafood allergies. 

Other Tips for Managing Menopause

Menopause can be a challenging transition, but adopting certain strategies can help improve overall well-being. Here are some tips to consider:

• Maintain a Balanced Diet: Eating nutrient-rich foods, such as fruits, vegetables, whole grains and lean proteins, may support hormonal health and reduce the impact of symptoms.
• Stay Physically Active: Regular exercise may improve mood, support bone health and help manage weight changes that may occur during menopause.
• Consult a Health Care Provider: Seeking medical advice for severe symptoms is crucial, as treatments like hormone therapy or nonhormonal options may provide relief. 
• Avoid Random Supplements: It’s important to avoid taking supplements without proper guidance, as they may interact with medications or have unintended side effects. Always consult a health care professional before adding any new supplement to your routine.

Bottom Line

Menopause is undoubtedly a significant life transition, and understanding how to support your body during this time can make a meaningful difference in your overall well-being. While symptoms like hot flashes, mood swings and sleep disruptions may feel overwhelming, small adjustments to your lifestyle, diet and supplementation may provide valuable relief and balance. The supplements discussed here, vitamin K2/D3, soy isoflavones, magnesium glycinate and omega-3 fatty acids, may offer targeted support for the changes and risks that often accompany this stage of life. However, supplements work best when paired with a healthy diet and regular physical activity to create an integrated approach to managing menopause symptoms.

Most importantly, you should always speak to a health care provider before taking new supplements to ensure they’re safe and align with your health needs. Every woman’s menopause experience is unique, and working with a medical professional can help you identify the solutions that are most effective for you. By being proactive and taking thoughtful steps, you can navigate this phase with greater confidence and ease, empowering yourself to thrive during and beyond menopause.