The truth about menopause supplements: What’s worth your money?

A recent review by public health nutritionist Shefalee Loth and the team at Which? examined 21 popular menopause supplements to see which ones deliver on their promises. Here is what you need to know before spending your hard-earned money.

Navigating menopause can feel overwhelming, especially with the sudden wave of “menopause marketing.” From magic potions and branded creams to high-tech gadgets, endless products claim to cure brain fog and switch off hot flushes.

1. Beware the “menopause tax” on multivitamins

Many “menopause multivitamins” are simply standard multivitamins with a premium price tag.

• The smart move: Save your money. A high-quality standard multivitamin provides essentially the same ingredients at a fraction of the cost.

2. Don’t rely on overpriced herbal blends

While ingredients like black cohosh, St. John’s wort, sage and red clover have limited evidence for easing hot flushes, major reviews (like the gold-standard Cochrane review) show the evidence remains far from conclusive. Many commercial blends also use underdosed ingredients.

• The smart move: If you try herbal remedies, choose single-ingredient supplements at clinically backed doses. Always check with your doctor or pharmacist first, as herbs can interact with prescription medications.

3. Skip “menopause-branded” skincare

As oestrogen levels decline, skin loses elasticity and feels drier. However, you don’t need a specialized moisturizer with “menopause” on the label.

• The smart move: Stick to standard products containing proven hydrating ingredients like hyaluronic acid, niacinamide, squalane and peptides.

4. Think twice before buying high-tech gadgets

Wearable cooling wristbands can cost hundreds of pounds. While they may temporarily shift perceived body temperature, they are an expensive fix.

• The smart move: Stick to fundamentals. A simple handheld fan often works just as well.

Key nutrients that are actually worth considering

While fancy targeted blends often fall short, ensuring you get enough of these essential nutrients is vital:

Calcium and vitamin D

Essential for protecting bone density as oestrogen drops. Post-menopausal guidelines recommend 1,200mg of calcium daily to safeguard against osteoporosis. Try to hit this through diet or consult your doctor about targeted supplementation.

Iron (perimenopause only)

Supports energy if you experience heavy periods. Once menstruation stops completely, iron needs drop significantly – avoid post-menopausal iron supplements unless diagnosed with a deficiency.

Magnesium and zinc

Both support sleep quality, muscle recovery and immune health to combat fatigue.

B vitamins

Support mood and cognitive function, while vitamin B2 (riboflavin) shows emerging promise for bone health.

The non-negotiable foundation: Resistance training

Nutritional support is only half the equation. As oestrogen drops, bone-rebuilding cells become less active, accelerating bone density loss. Strength training is vital because it provides the mechanical stress needed to signal your bones to rebuild and stay strong.

Beyond bone health, resistance training delivers crucial benefits during menopause:

• Blood sugar regulation: Muscle tissue is highly insulin-sensitive, helping manage weight and metabolic health far better than fat tissue.
• Better posture and movement: Stronger muscles protect your joints, improve recovery and reduce injury risk.
• Mood boost: The endorphin release from regular strength work directly counters menopausal mood swings and fatigue.

Combining targeted nutrition with structured strength training and medical guidance yields the absolute best results for long-term health span.

So be careful before you spend your money and if your menopause symptoms are impacting your life, you should see a doctor. Look forward to seeing you in a weight training or yoga class soon!

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