Natural Menopause Supplements and Vitamins: 9 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 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 over-the-counter (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 nine 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.  

EXPERT PICKS: WHAT TO READ NEXT

• Struggling with menopause symptoms? Start with self-care. From sleep to stress management, these expert-backed self-care tips can help you feel more in control and more like yourself during menopause.

• Hot flashes ruining your day (or night)? Natural remedies may help. Learn why hot flashes happen — and which natural treatments (like herbs, mind-body practices, and more) can actually make a difference.

• Can food really ease menopause symptoms? One expert says yes. A mental health counselor shares how simple nutrition shifts helped her feel more balanced, both physically and emotionally during menopause.

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 is 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. 

Read more like this

Explore these related articles, suggested for readers like you.

Self-Care Tips to Help with the 7 Most Bothersome Menopause Symptoms

7 Things to Know About Veozah (Fezolinetant), the Hormone-Free Menopause Medication

Does Menopause Increase My Heart Disease Risk?

Beyaz: Uses, Side Effects, Dosage, & More

View more

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 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 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. There’s some evidence that omega-3s can help during menopause, but the evidence is mixed. 

Some studies say that omega-3 supplements may help with night sweats during menopause, but that they’re less helpful for hot flashes and sleep. 

All the same, omega-3s could be worth a try — and not just for the potential menopause symptom relief. 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 (they’re not actually an estrogen replacement). They’re naturally found in many foods, like soy products, and 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, and 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. 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. 

There’s some evidence that pollen extract is helpful during menopause, and seems to be safe for most people to use. In one small clinical trial, 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 led to an overall improved quality of life.

7. Probiotics (Lactobacillus and Bifidobacteria species)

Probiotics are the “good” bacteria found in fermented foods and some yogurts. 

Although there’s not much research yet on probiotics and menopause, the evidence we have so far is promising — especially when it comes to lactic acid-producing bacteria, like Lactobacillus. In particular, probiotics may be good for keeping your vagina and bones healthy during menopause and beyond. 

Though there’s not much evidence yet on probiotics and menopause, 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. Though researchers aren’t sure exactly how it works, 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 — especially mood and 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. 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 help reduce the risk of osteoporosis and fractures. But it’s also reported to help with fatigue, hot flashes, immunity, inflammation, and mood changes.

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. 

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, at worst, they could be risky. We list them here in alphabetical order.  

Apigenin

Apigenin is a compound found in chamomile, parsley, basil, and other foods. It’s one of the active compounds in chasteberry, a plant that’s used to treat PMS and painful menstruation. 

Though apigenin may be safe to consume, there’s not much evidence that it helps with menopause symptoms, like hot flashes or insomnia.

Black cohosh

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

But it’s not clear if black cohosh works. Though some people report benefits, in many studies it didn’t work any better than a placebo. It can also cause mild side effects like upset stomach, weight gain, and rash. And in rare cases, it has been linked to serious liver problems. 

Calcium

Calcium is a mineral that’s found in many foods, like dairy products, sardines, and fortified cereals.

Calcium improves bone health, which may reduce the risk of osteoporosis and fractures. Some people think taking calcium could help protect your bones after menopause. But in truth, this theory isn’t backed by much evidence. 

For most healthy adults, a calcium supplement isn’t necessary — as long as you’re getting enough from food (about 1,200 mg per day for women over age 50). Taking too much calcium can lead to kidney stones, heart disease, constipation, and even death.

DHEA

DHEA is a hormone that your body uses to make estrogen and testosterone. It’s possible that it might help with menopause symptoms, especially vaginal atrophy. But we don’t know how well it works for other symptoms. 

But if you’re considering trying DHEA, keep this in mind: OTC supplements aren’t regulated by the FDA. That means there’s no quality guarantee. If you’re interested in using DHEA for menopause symptoms, you may be better off trying prescription DHEA — or one of the many other prescription hormone therapies available. 

Dong quai

Dong quai is a traditional Chinese medicine used for reproductive health concerns. It’s used for menstrual cramps and menopause symptoms, often together with other herbs. It may contain compounds that help to open blood vessels, reduce pain, and relax the uterus.

But so far, there’s no good evidence that dong quai can reduce hot flashes or other menopause symptoms. And, there are some real risks: Dong quai can interact with medications, increase your sun sensitivity, and change your blood’s natural ability to make clots. It should also be used with caution if you have hormone-sensitive cancer, as dong quai can potentially make your condition worse.

Evening primrose oil

Evening primrose oil (EPO) is made from the seeds of the evening primrose plant. EPO has been used historically as a remedy for a variety of health problems. It contains essential fatty acids, which have many functions in the body. 

There’s no clear evidence that EPO works for menopause symptoms. In clinical trials, EPO didn’t work any better than placebo for reducing hot flashes. It also didn’t seem to work any better than calcium for bone health. And, EPO can interfere with many medications. 

Kava

Kava is a plant from the Pacific Islands. It has been used for anxiety, sleep problems, and other health conditions. It contains substances that reduce pain and relax muscles, and may work in a similar way to antidepressant and antianxiety medications.

But it’s not clear whether kava is helpful or menopause symptoms. And according to the FDA, NIH, and CDC, kava is not safe to use. It’s currently banned in Canada, Australia, and parts of Europe because of the potential for liver damage. Long-term use may also cause skin changes, hearing problems, and trouble breathing.

Melatonin

Melatonin is a hormone made by the human body that controls your circadian rhythms. It can also be made in a lab and taken as a supplement. 

Melatonin is often sold as an OTC sleep aid. But there’s no clear answer on how well melatonin works — including during menopause. At this point, neither the American Academy of Sleep Medicine nor the American College of Physicians recommend melatonin to help with sleep.

Valerian root

Valerian root is a traditional medicinal plant that may have a calming effect on the brain. But it’s not clear how well it works — or whether it helps with menopause symptoms. Only a small amount of research has been done so far. 

Vitamin E

Vitamin E (alpha-tocopherol) is a vitamin found in nuts, seeds, green leafy vegetables, and more. It seems to have antioxidant effects in your body. 

A few small studies suggest vitamin E may have benefits for menopause symptoms, but the effects are small (one to two fewer hot flashes per day). 

But even if vitamin E does have benefits, it’s still probably not worth taking as a supplement. That’s because most people get enough vitamin E from food. And, taking high doses as a supplement can interfere with other medications you take and increase your risk of bleeding.

Wild yam (natural ‘progesterone’ cream)

Wild yam is a root used in traditional Chinese medicine. It’s reported to treat symptoms of many health conditions, including menopause. This may be because diosgenin — a naturally occurring compound in wild yam — is said to increase hormone levels in the body, including progesterone. 

But be aware: Even though diosgenin can be turned into hormones in a laboratory, it doesn’t do this in our bodies. This means that wild yam cream or supplements won’t change your progesterone, estrogen, or other hormone levels. There’s also not much evidence that it helps with menopause symptoms either, including hot flashes and night sweats. 

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

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

Why trust our experts?

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.

Our editorial standards

Meet our experts