Why Supplements Aren’t Always the Answer in Menopause & What to Do Instead
Introduction: Menopause, Supplements and Quick Fixes
If you’re going through perimenopause or menopause, you may have wondered: “Should I take a supplement to fix my symptoms?” From hot flashes and sleep problems to bone health and fatigue, supplements are often marketed as the solution. But the truth is more complex.
As The Menopause Health Coach, my role is to empower women with evidence-based menopause health coaching, not quick fixes. In this blog, I’ll explain:
Why wholefoods should come first before supplements.
The science behind popular menopause supplements.
How to assess supplement quality, dosage, absorption and third-party testing.
My remit as a Health Coach and when to seek advice from a qualified nutritional therapist or naturopath.
Wholefoods Before Supplements: The Evidence
Why focus on diet first?
Nutrient synergy: Foods provide vitamins, minerals, fibre and phytonutrients that work together. Supplements can’t fully replicate this.
Better absorption: Nutrients like fat-soluble vitamins (A, D, E, K) are absorbed best when eaten with wholefoods.
Safety: It’s very difficult to overdose on nutrients through food but easy to do with supplements.
Science-backed diets: A Mediterranean-style diet rich in whole grains, fruits, vegetables, legumes, fish and olive oil is linked to improved cardiovascular health, reduced inflammation and better overall wellbeing in menopause.
In short: food first, supplements second.
What the Science Says About Common Menopause Supplements
Women often ask about menopause supplements for hot flashes, mood swings or bone health. Here’s what research shows:
Soy isoflavones & red clover: Some studies suggest they reduce hot flashes but results are inconsistent. Dose and formulation matter.
Black cohosh: Mixed evidence; some women see benefits but concerns exist around liver health and supplement quality.
Vitamin D & calcium: Well-supported for bone health, especially post-menopause. But excess calcium can increase kidney stone and heart risks.
Herbal blends (evening primrose, dong quai, etc.): Evidence is weak, with potential risks of contamination or drug interactions.
Key takeaway: Not all menopause supplements are backed by science and quality varies widely.
Supplement Quality Matters: What to Look For
If you choose to use supplements, here are the four big factors to check:
1. Quality and Third-Party Testing
Look for independent certification (e.g. USP, NSF) to ensure purity and potency. Many supplements contain less, or more ,than the label claims.
2. Correct Dosage
Effective results in studies often require specific doses. Too little does nothing, too much can harm.
3. Absorption and Bioavailability
Some forms of nutrients (like chelated minerals or oil-based vitamin D) absorb better than others.
4. Safety and Interactions
Natural doesn’t mean safe. Supplements can interact with HRT, thyroid medication or blood thinners. Always check with a qualified practitioner.
When Supplements May Be Useful in Menopause
Supplements can help if:
You have a confirmed deficiency (e.g. vitamin D, B12, iron).
You follow a restrictive diet or have absorption issues.
You’re targeting specific symptoms with evidence-based doses, under professional guidance.
But they should never replace a balanced diet or lifestyle changes.
My Role as The Menopause Health Coach
I’m often asked: “Can you recommend supplements?” Here’s what I do (and don’t) as a Health Coach:
Guide and educate: I explain evidence vs. marketing so you can make informed decisions.
Focus on lifestyle first: Nutrition, sleep, stress and movement have the strongest evidence for improving menopause health.
Signpost: If supplements may help, I’ll connect you with a nutritional therapist, naturopath or GP who can test, prescribe and monitor safely.
❌ I don’t diagnose or prescribe, that’s outside my remit.
Your Checklist Before Buying Any Menopause Supplement
Before spending money, ask yourself:
What symptom am I targeting?
Have I optimised my diet and lifestyle first?
Is the supplement third-party tested?
Does the dose match clinical studies?
Could it interact with my medications?
Is this cost effective compared with investing in wholefoods?
Conclusion: Supplements With Caution, Wholefoods With Confidence
Supplements are not a cure-all for menopause. While some may support specific needs, most benefits come from wholefood nutrition, sustainable habits, stress and sleep balance and movement.
As The Menopause Health Coach, I help women cut through the confusion, avoid expensive mistakes and build a personalised approach that works. If you’re curious about supplements, let’s explore together, but always with safety, evidence and your long-term health in mind. Reach out and let’s have a quick, free chat.
References
Harvard Health Publishing. Menopause supplements: Effective relief or empty promises? Harvard Medical School. 2023. Link
The Guardian. The big menopause swizz: do hormone supplements really work? 12 January 2025. Link
University of Michigan Medicine. Supplements for Menopause: Evidence Overview. Department of Family Medicine. 2023. PDF link
National Center for Complementary and Integrative Health (NCCIH). Black Cohosh and Menopausal Symptoms. Updated 2022. Link
NHS. Vitamins and minerals – Calcium. 2023. Link
NHS. Vitamins and minerals – Vitamin D. 2023. Link
Medical News Today. Menopause supplements: Benefits and side effects. Reviewed 2024. Link
World Health Organization (WHO). Healthy diet. 2023. Link
