Natural Menopause Supplements and Vitamins: 10 Top Picks and What to Skip

If you’re going through menopause, you’re likely familiar with some of the changes — hot flashes, brain fog, low energy, mood changes, and more. The best treatment for menopause symptoms is hormone therapy. But if you can’t (or don’t want to) use hormones, you may wonder what other options you have. 

In fact, you probably can’t help but notice: There are a lot of over-the-counter (OTC) pills that claim to offer menopause relief. You’ve probably seen them online or at the local drugstore. But there’s not always a lot of evidence that these products work. And some can cause side effects or even be risky. In fact, when it comes to hot flashes and night sweats, the North American Menopause Society doesn’t recommend supplements at all. 

But if you’re curious about what’s out there, read on. We’ll walk you through which supplements could be worth a try and which ones to avoid.

How to treat menopause symptoms with supplements

While supplements can offer relief from menopause symptoms like hot flashes, sleep troubles, or mood changes, it’s important to approach them with a critical eye. Many OTC menopause treatments are labeled as “natural,” but that doesn’t automatically make them safe or effective.

Unlike prescription medications, supplements aren’t regulated by the FDA. That means the quality and dose can vary widely between brands — and it’s not always clear what you're actually getting. Some supplements can interact with other medications or affect underlying health conditions in ways you might not expect.

Before trying any supplement, it’s a good idea to talk with a trusted healthcare professional. They can help you weigh the potential benefits and risks and make sure the product fits into your overall health plan.

With that in mind, here are 10 menopause supplements that may help — and what to know about each before you try them.

1. Asian ginseng

Ginseng is a plant that comes from Asia. The root is used to treat many health conditions. 

There’s some evidence that ginseng may be helpful during menopause, including cutting down on hot flashes and boosting libido. In one research study, women who took ginseng had an improvement in menopause symptoms and an overall better quality of life. 

According to the National Institutes of Health (NIH), Asian ginseng is generally safe for most people to try for short periods of time. Its long-term safety isn’t as clear. Keep in mind that ginseng can also cause insomnia, which can be a problem for some people during menopause. 

2. L-theanine

L-theanine is an amino acid found in black and green tea. It hasn’t been studied specifically for menopause symptoms. But there’s good evidence that it can reduce stress, improve your thinking skills, and help you sleep better — which can all be helpful during menopause. 

In general, the L-theanine in tea is considered safe. But talk with a healthcare professional first before trying it in supplement form. And be aware that black and green tea both contain caffeine, which can also interfere with sleep. 

3. Maca

Maca is an edible South American plant. It has traditionally been used for infertility, to boost libido, and to balance hormone levels. It may be an “adaptogen” (an herb that helps your body respond to stress). And it could also have mild estrogen-like effects in the body.

There’s some evidence that maca can reduce menopause symptoms. It may be especially helpful for menopause anxiety, depression, and sexual problems — though the benefits seem small.

Maca may be safe when consumed in food, but you should talk with a healthcare professional before taking supplements. That’s because maca can interfere with some medications, and it may not be safe for certain people to use. 

4. Omega-3 fatty acids

Omega-3 fatty acids are the “healthy fats” found in many foods. A few studies say that omega-3 supplements may help with night sweats during menopause. But there’s not much evidence that they help with other symptoms like hot flashes and sleep problems. 

All the same, omega-3s could be worth a try. That’s because omega-3 fatty acids have many health benefits. In particular, they can help protect your heart and blood vessels, which can be at risk for problems during and after menopause. 

5. Plant phytoestrogens (or ‘natural estrogen’ replacements)

Phytoestrogens are plant compounds that act similar to estrogen in your body — although they’re not actually an estrogen replacement. They’re naturally found in many foods, like soy products, and in certain fruits and vegetables. They can also be taken as a pill or supplement. 

Some studies show that phytoestrogens can help with hot flashes, vaginal problems, and brain fog. They may also help to keep your bones healthy and strong. But other evidence is mixed. 

It’s not clear why phytoestrogens work well for some women but not for others. It’s possible that your gut microbiome could play a role. For example, about 50% of Asian women have gut bacteria that are able to break down daidzein (a soy phytoestrogen), compared with only about 25% of non-Asians. 

For many people, plant estrogens seem to be safe to try — especially if consumed in food. A 2009 research review found that phytoestrogen supplements didn’t increase the rates of endometrial cancer, breast cancer, or vaginal bleeding. And a 2025 review and meta-analysis on soy isoflavones effects (a common phytoestrogen) found evidence to support this. In fact, eating phytoestrogen-rich foods might even help to protect your health after menopause. 

If you’re interested in using phytoestrogens, consider starting with foods like tofu, tempeh, and edamame. But be sure to talk with a healthcare professional first, especially if you have breast cancer or another health condition. 

6. Pollen extract

Pollen extract (Swedish flower pollen) is made from grass and flower parts. It’s marketed for menopause symptoms and premenstrual syndrome (PMS). Though researchers don’t fully understand how or if it works, it may act like an antioxidant in the body. 

The evidence on pollen extract is mixed, but it seems to be safe for most people to try. A 2024 meta-analysis found that pollen extract helped with hot flashes and other symptoms. But there was a catch: When scientists looked at only the best studies (randomized, controlled trials), the benefit went away. This makes it harder to know whether pollen extract truly works, or if it might just be a placebo effect.

Even so, one older randomized controlled trial did show that pollen extract reduced hot flashes more than placebo did. It also had a mild positive effect on other menopause symptoms, including fatigue and mood changes. And it led to an overall improved quality of life.

7. Probiotics (Lactic acid bacteria)

Probiotics are the “good” bacteria and other microorganisms found in fermented foods and some yogurts. So far, the evidence we have on probiotics and menopause is promising — especially when it comes to lactic acid-producing bacteria, like Lactobacillus. In particular, probiotics may be good for keeping your vagina healthy during menopause and beyond. And they might possibly help with psychological and vasomotor symptoms too. 

There’s not much evidence yet on probiotics and menopause. But they could be worth considering — especially since probiotics may have other health benefits too. And for most people, they’re generally safe to try. 

8. St. John’s wort

St. John’s wort is a medicinal plant. Researchers aren’t sure exactly how it works. However, St. John’s wort contains chemicals that may have antioxidant, anti-inflammatory, and mood-stabilizing effects. 

St. John’s wort is best known for its use in depression. But there’s also some evidence that it could be helpful for menopause symptoms — including mood and possibly sleep. It may also be effective for hot flashes and night sweats. 

According to the NIH, St. John’s wort seems to be safe when used for less than 3 months. But keep in mind that St. John’s wort can interfere with many other medications, sometimes in a dangerous way. That’s why the International Menopause Society recommends only using St. John’s wort with caution and under appropriate medical guidance.

9. Vitamin D

Vitamin D is both a hormone and a fat-soluble vitamin. Your body can make it from sunlight or from eating certain foods. Your body needs vitamin D to maintain healthy bones and muscles and to absorb calcium.

When it comes to menopause, vitamin D works with calcium to potentially reduce the risk of osteoporosis and fractures in some women. But it doesn’t seem to help much with symptoms of menopause, like hot flashes or sleep problems. 

If you’re going through menopause, consider checking your vitamin D level. After all, many people have a low level and don’t know it. If you do have low vitamin D, taking a supplement can be beneficial for your overall health — both during menopause and beyond. 

10. Black cohosh

Black cohosh is an herb from the buttercup family that’s marketed for many symptoms of menopause. It’s even registered for this use in Germany and other parts of Europe. 

The evidence on black cohosh is a bit mixed. In many studies, it didn’t work any better than a placebo, while other studies have shown a real benefit. All the same, black cohosh may be one of the best complementary treatments for menopause symptom relief, according to the International Menopause Society. 

But keep in mind: Black cohosh can also cause mild side effects like upset stomach and rash. And in rare cases, it has been linked to serious liver problems. 

Menopause supplements to avoid

Here are some menopause supplements that are less likely to be helpful for menopause symptoms — despite what the marketing may claim. At best, they won’t help. And at worst, they could be risky. We list them here in alphabetical order. 

Other options for menopause relief

“It’s important for all women who experience bothersome symptoms of menopause to start with lifestyle changes,” said Dr. Amanda Horton, a board-certified OB-GYN. This could mean: 

• Getting regular physical exercise

• Getting enough good-quality sleep at night

• Eating nutritious foods

• Limiting or avoiding tobacco and alcohol use

• Maintaining a balanced body weight

• Prescription medications or menopausal hormone therapy (MHT), formerly known as hormone replacement therapy (HRT)

Mind-body treatments can have benefits too. These include: 

• Yoga

• Cognitive behavioral therapy (CBT)

• Hypnosis

• Mindfulness-based stress relief (MBSR)

• Relaxation exercises

• Sex therapy

• Acupuncture

• Aromatherapy

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Written by:

Sarah Gupta, MD

Sarah Gupta, MD, is a licensed physician with a special interest in mental health, sex and gender, eating disorders, and the human microbiome. She is currently board certified by the American Board of Psychiatry and Neurology.

Edited by:

Sophie Vergnaud, MD

Sophie Vergnaud, MD, is the Senior Medical Director for GoodRx Health. A pulmonologist and hospitalist, she practiced and taught clinical medicine at hospitals in London for a decade before entering a career in health education and technology.

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