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8 Best Vitamins and Supplements for Menopause According to a Nutritionist

Madison Gouza, MS, RDN, CPT

Published in Women's Health

7 min read

February 29, 2024
vitamins for menopause
vitamins for menopause

Navigating menopause can be a challenging journey and is usually marked by a variety of physical and emotional changes that greatly impact your quality of life. While the menopause transition is a natural part of aging, its symptoms can vary widely from person to person—often including hot flashes, sleep disturbances, mood swings, decreased bone density, and night sweats.

These symptoms, along with the potential long-term health risks associated with menopause such as osteoporosis and heart disease, prompt many women to seek out solutions to alleviate their discomfort and maintain their overall well-being. 

Vitamins and supplements are one way to address these effects, and there are many that have shown promise in treating or managing symptoms. In this article, we'll explore the best supplements for menopause recommended by nutritionists. Read on to learn more! 

What to Look for In Menopause Supplements

supplements and vitamins
Source: Pexels

Using dietary supplements can be beneficial for women experiencing menopause, particularly those who may have difficulty obtaining essential nutrients through diet alone or who are seeking additional support for managing symptoms of menopause such as hot flashes or mood changes.

When choosing a menopause supplement, it's important to prioritize quality and effectiveness. Here are some key factors to consider:

  • High-Quality Ingredients: Opt for supplements made with high-quality ingredients sourced from reputable suppliers.
  • Third-Party Tested: Choose supplements that have undergone third-party testing for quality, purity, and potency. This ensures that the product meets stringent standards and is free from contaminants, heavy metals, and other harmful substances.
  • Free of Additives, Sugars, Artificial Ingredients: Select supplements that are free from unnecessary additives, sugars, artificial colors, flavors, and preservatives. 
  • Contains the Most Absorbable Form of the Vitamin or Nutrient at the Recommended Dosage: Look for supplements that contain vitamins and nutrients in their most bioavailable forms and at the recommended or effective dosages for menopausal support. 

Our Recommendations for Vitamins and Supplements for Menopause

nutritionist recommendations for menopause supplements

1) Vitamin D3 + K2 + Calcium

Menopausal women, especially those at higher risk of osteoporosis due to factors such as age, low estrogen levels, or a history of bone fractures, may benefit from supplementing with a combination of vitamins D3, K2, and calcium.

During menopause, estrogen levels decline, leading to bone loss and an increased risk of osteoporosis. Supplementing with calcium can help offset the loss of bone mass associated with menopause, reducing the risk of fractures and osteoporosis.

Vitamin D is essential for calcium absorption and utilization in the body, which is why pairing vitamin D supplements with calcium is important to help optimize absorption. Vitamin K2 also works with vitamin D and calcium to support bone health. Studies show that the two vitamins together can increase bone mass density.

2) Magnesium Glycinate

magnesium glycinate

Magnesium glycinate is often recommended for menopausal women due to its numerous health benefits, particularly in supporting sleep quality, mood regulation, and bone health. Menopausal women frequently experience disruptions in sleep patterns and may have overall poor sleep quality.

Magnesium glycinate has been shown to improve these symptoms and promote sleep. Hormonal fluctuations during menopause can contribute to mood swings, and magnesium supplementation has been shown to have mood-stabilizing effects, potentially alleviating symptoms of depression and anxiety in menopausal women. 

3) B Vitamins (B6 and B12)

Vitamins B12 and B6 are essential for maintaining cognitive function and brain health. Some menopausal women may experience cognitive symptoms such as memory loss, difficulty concentrating, and "brain fog." Supplementing with vitamins B6 and B12 may help support cognitive function.

B vitamins are also involved in energy metabolism, playing essential roles in the conversion of food into energy. Postmenopausal women may experience fatigue and decreased energy levels due to hormonal changes, however supplementing with B vitamins may help optimize energy production, combat fatigue, and promote well-being during menopause.

4) Menopause Multivitamin

menopause multivitamin

A multivitamin provides a combination of essential vitamins and minerals that address multiple aspects of health. Menopause multivitamins often include beneficial vitamins like vitamins A, B12, C, D, and K.

As we’ve discussed, vitamins such as B12 are beneficial for cognitive health during menopause, while vitamins D and K play key roles in bone health. Vitamins C, A, and D contribute to immune system function.

Vitamin C also acts as an antioxidant, helping to neutralize free radicals and reduce oxidative stress, supporting overall health and vitality.

5) Flaxseed and Flaxseed Oil

Flaxseed and flaxseed oil contain compounds known as lignans and omega-3 fatty acids, which offer several potential health benefits for those experiencing menopause, including the reduction of hot flashes.

Omega-3 fatty acids found in flaxseed and flaxseed oil have also been shown to have cardioprotective effects, including:

  • Lowering blood pressure
  • Reducing inflammation
  • Improving cholesterol levels

Menopausal women are at increased risk of cardiovascular disease due to hormonal changes, making omega-3s beneficial for maintaining heart health during this stage of life.

6) Soy Isoflavones

soy isoflavones

Soy isoflavones are antioxidants found in soybeans and soy products, such as tofu, soy milk, and soybeans themselves. One specific isoflavone of interest is equol. 

While not all individuals are capable of producing equol, those who do may experience enhanced benefits, including greater relief from menopausal symptoms such as hot flashes. Soy isoflavones have also been shown to benefit bone mass density

7) Black Cohosh

Black cohosh is an herbal supplement that has been shown to reduce menopausal symptoms. It is most well-known for its potential to reduce the frequency and severity of vasomotor symptoms like hot flashes and night sweats.

It's important to note that while many women find relief from menopausal symptoms with black cohosh, some women have reported side effects such as gastrointestinal upset, headaches, or dizziness. Consult with a healthcare professional before starting any herbal supplement.

8) Primrose Oil

primrose oil

Primrose oil is derived from the evening primrose plant. It is rich in gamma-linolenic acid (GLA), an omega-6 fatty acid. Evening primrose oil may help reduce the severity of hot flashes, night sweats, sleep disruption, and mood problems experienced by menopausal women. 

Why Prioritize Nutrition During Menopause

Maintaining a balanced and nutritious diet is always important, and during menopause is no exception. Nutrition can play a significant role in symptom relief and supporting overall health and wellness as women age.

A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides essential nutrients that can help mitigate common menopausal symptoms.

As we mentioned earlier, certain nutrients, such as calcium and vitamin D, are particularly important during menopause. Incorporating foods rich in phytoestrogens, such as soy products and flaxseeds, may also help regulate estrogen levels and alleviate menopausal symptoms.

A healthy diet can also help manage weight gain, which is common during menopause due to changes in hormonal balance and a decrease in metabolic rate. By consuming nutrient-dense foods, women can maintain a healthy weight and reduce their risk of developing chronic health conditions, such as heart disease and diabetes, as they age.

Whole Foods vs. Supplements for Menopause

oranges vs vitamins
Source: Pexels

It's important to remember that while supplements can address specific nutrient needs, whole food sources are generally preferable for obtaining essential vitamins and minerals. The combination of vitamins, minerals, fiber, and other compounds found in whole foods can enhance nutrient absorption and bioavailability

Whole foods are also rich in phytochemicals and antioxidants, which have protective effects against chronic diseases. To incorporate some of the essential vitamins and minerals from this article into your diet, consider including the following:

  • Vitamin A: Sweet potatoes, carrots, spinach, kale, and bell peppers
  • Vitamin B12: Animal products such as meat, fish, eggs, and dairy 
  • Vitamin C: Fruits like oranges, strawberries, kiwi, and bell peppers, and vegetables like broccoli and Brussels sprouts
  • Vitamin D: Fatty fish such as salmon, tuna, and mackerel, and fortified foods like dairy products and some plant-based milk alternatives 
  • Vitamin K: Leafy green vegetables such as kale, spinach, Swiss chard, and collard greens
  • Magnesium: Nuts and seeds, like almonds, cashews, and pumpkin seeds; whole grains, like quinoa and brown rice; beans and lentils
  • Calcium: Dairy products like milk, yogurt, and cheese, or leafy green vegetables, like kale and collard greens

While whole foods should be the foundation of your diet, individualized guidance from a nutritionist can help tailor your eating plan to meet your specific needs, especially during menopause.

At Nutrisense, we offer personalized nutrition counseling and support to help you optimize your dietary choices and navigate this transitional phase of life with confidence and vitality. Remember, prioritizing your health and well-being is essential during this time of change.

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Victoria Eaton, RDN, LDN, IFNCP

Reviewed by: Victoria Eaton, RDN, LDN, IFNCP

Victoria began her career in the functional medicine space in 2015. She has extensive experience interpreting labs and supporting weight loss, gut imbalances, and chronic migraines. She received her Bachelor of Science degree in nutrition and dietetics from Missouri State University.