It’s important to say upfront: supplements are not a one-size-fits-all solution. What works wonders for one woman may do little for another, which is why it’s essential to listen to your body and, if you have concerns, to speak with your doctor. That said, certain ingredients have been consistently studied and praised for their ability to support women through perimenopause, menopause and beyond.
Here are five of the most common ingredients you’ll find in menopause supplements – and why they’re worth knowing about:
- Black Cohosh: Often used to help ease hot flushes and night sweats thanks to its plant-based compounds thought to mimic oestrogen’s effects in the body.
- Sage Leaf: Traditionally used for cooling, sage is linked to reducing excessive sweating and supporting cognitive clarity.
- Red Clover: Rich in isoflavones (a type of phytoestrogen), red clover is often recommended for balancing fluctuating hormones and supporting bone health.
- Vitamin D: Essential for strong bones and immune function, vitamin D becomes especially important post-menopause when bone density naturally declines.
- Magnesium: A multitasking mineral that supports energy, mood regulation and better sleep - three things many women struggle with during menopause.
When chosen carefully, the right supplement can be a gentle way to nourish your body through the shifts and changes of this stage. Many modern formulations also combine these hero ingredients with supportive extras like B vitamins for energy, omega-3s for brain health and probiotics for gut balance.
Ultimately, supplements should be seen as part of a bigger picture – one that includes nutrition, exercise, sleep and support. Think of them as an ally in your toolkit, helping you feel more like yourself again as you navigate this next chapter.
