Supplements for Menopause: Do They Work?

April 17, 2020.

Hey perry gang, we know the symptoms of perimenopause. And they suck. No, there is no magical pill or remedy that makes the 34 symptoms of perimenopause go away – poof!  Many perimenopausal women have turned to supplements for menopause to help relieve some of the most life-impacting symptoms, including hot flashes, anxiety, and insomnia. But, do they work?

The 4-1-1 on Perimenopause Supplements

When you find yourself standing in front of the freezer door at 3 a.m. because of hot flashes and insomnia, you likely are willing to try anything just to feel normal again. You are not alone in feeling this way. Thus, many women try different remedies, like menopause supplements, to find relief.

If you are thinking about trying a dietary supplement to help relieve perimenopause symptoms, there are a few things you should know:

  • Some women have found perimenopause supplements to relieve annoying menopause symptoms.
  • Dietary supplements are rarely tested and there is little research to support what symptoms the supplement brands claim to relieve.
  • Dietary supplements are not approved or reviewed by the FDA for their safety and effectiveness.
  • Studies that have been conducted on menopause supplements find inconclusive results.
  • Menopause supplements can interact with other medications and can also be harmful to certain organs.
  • If you want to try a perimenopause supplement, talk with your doctor first about what supplement(s) you are considering. Most patients do not tell their doctor what supplements they are taking, which can be dangerous for your health.

Natural Menopause Supplements

Okay, let’s talk about a few of the most common natural menopause supplements that some women have found helpful. While they do not work for all women, some  swear their menopause symptoms have improved with these natural menopause supplements.

  1. Black cohosh – Some studies have demonstrated the roots of this herb can help relieve hot flashes.
  2. Ginseng – Steeped in tea or taken in a capsule, this natural remedy can help improve your quality of sleep.
  3. St. John’s Wort – The oil from this yellow flower has demonstrated that it can treat mild depression.
  4. Soy – Soy contains isoflavones, a plant-based estrogen. According to some randomized controlled studies, increasing soy in your diet may help relieve some menopause symptoms such as hot flashes.
  5. Vitamin EStudies have found that vitamin E can help relieve the severity and frequency of hot flashes. Vitamin E is a powerful antioxidant that can help repair cells and help prevent cardiovascular conditions.

Most Popular Menopause Supplements 

Multi-symptom perimenopause supplements are in great demand right now. There is certainly a good reason for this as multi-symptom brands claim to target multiple annoying menopause symptoms. And while these branding claims are rarely supported by thorough scientific research, word of mouth has made certain menopause supplements very popular because they have helped many women.

Relizen, Remifemin, and One A Day Women’s Menopause Formula may all sound familiar if you have investigated multi-symptom menopause supplement relief. However, the supplement for menopause that has spread like wildfire via word-of-mouth is Amberen. This multi-symptom menopause supplement promises to relieve hot flashes, low sex drive, mood swings, low energy, night sweats, and more.

The Bottom Line on Supplements for Menopause

Start a conversation with your doctor about your wish to try a supplement to relieve your perimenopausal symptoms. Pending your medical history and your doctor’s recommendation, why not try a menopause supplement? It just might help you sleep through your 3 a.m. hot flash date with your freezer.

Disclaimer: this is not medical advice, does not take the place of medical advice from your physician, and is not intended to treat or cure any disease. Patients should see a qualified medical provider for assessment and treatment. 

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Julia Walker
perry expert Julia (RN, BSN, BA) is a registered nurse based in Colorado. Julia's nursing background in women’s health has ranged from neonatal and postpartum care to labor and delivery, to outpatient gynecological medicine for both adolescent and adult populations. She specializes in helping women optimize their health during perimenopause and beyond.

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