The perimenopause is the transition to menopause, a time of change in the menstrual cycles, sleep, temperature regulation, mood, and well-being. Therefore, many women will buy menopause supplements or perimenopause supplements to support their health during this stage of life.
Supplements, however, are not panacea for the symptoms of menopause. Ingredients can vary quite a bit; research is mixed on many products, and some supplements can interact with medications or cause side effects. Knowing the distinction between perimenopause and menopause, the evidence behind common ingredients discussed, and your personal health needs can help you make better-informed decisions.
Menopause vs. Perimenopause: What’s the Difference?
Perimenopause is the period leading up to menopause. Menopause is defined as having gone 12 consecutive months without a period. There are hormonal changes throughout the transition, and symptoms can be very varied from one person to the next.
During perimenopause, production of ovarian hormones changes and menstrual cycles may become less predictable. Periods can be heavier, lighter, shorter, longer, or come at different times.
Menopause itself is a point in time, not a long transition. The ovaries produce much less estrogen after menopause, but small amounts of hormones are still produced in other tissues of the body.
Common symptoms of the menopause transition can be:
- Hot flashes
- Night sweating
- Sleep problems
- Changes in menstrual cycles
- Vaginal dryness
- Mood swings
- Alterations in sexual desire
- Trouble focusing
Many different things can cause these symptoms, so just because a person has one or more of these symptoms does not mean a particular hormone is “out of balance.”
What Are Menopause Supplements and Perimenopause Supplements?
Supplements for menopause and perimenopause are dietary products that contain ingredients such as vitamins, minerals, herbs, or plant compounds and are promoted for use by women going through the transition to menopause. Some are built around specific symptoms, while others are marketed for general nutritional or hormonal support.
The terms are often used interchangeably in marketing, but the timing of symptoms is important.
If you’re in perimenopause, you may be dealing with irregular periods and changing symptoms, while if you’re already through menopause, you’ll have a different set of health concerns to think about.
Common ingredients in products marketed for menopause or perimenopause are:
- Isoflavones (soy)
- Black cohosh
- Red clover
- Flaxseed
- Vitamin E
- DHEA
- Different vitamins and minerals
An ingredient being in a supplement doesn’t guarantee that the product will work for everyone. The evidence, dose, formulation, and safety profile can vary quite a lot.
“There’s no clear evidence that dietary supplements and herbal products help with menopause symptoms overall,” says the National Center for Complementary and Integrative Health (NCCIH).
Ingredients Typically Found in Menopause Supplements
Some of the ingredients studied for menopause-related symptoms include soy isoflavones, black cohosh, red clover, flaxseed, vitamin E, and DHEA. The evidence and safety considerations vary for each of these. Therefore, a supplement should be judged by its individual ingredients, not just the label.
Soy Isoflavones
Soy has plant chemicals known as isoflavones that have chemical structures similar to estrogen. Some research suggests that soy isoflavones or soy protein may slightly reduce the frequency or severity of hot flashes, but the research results have not been entirely consistent.
Eating soy foods and consuming concentrated isoflavone supplements are not necessarily the same thing. Isoflavones exist in various amounts and in different forms.
Black Cohosh
Black cohosh is sold widely for menopause symptoms. Research findings have been mixed, although some more recent reviews have found possible benefits for some symptoms. We also reported rare cases of liver injury in people using commercial black cohosh products.
Anyone thinking about taking black cohosh should talk to a healthcare professional, especially if they take medication or have liver disease.
Red Clover
Red clover contains phytoestrogens and has been studied for symptoms like hot flashes. However, research results have been inconsistent, and there is not enough evidence to consider red clover a reliable solution for menopause symptoms.
Flaxseed
Another source is flaxseed. There is mixed research on its effectiveness for easing menopause symptoms, so don’t assume that because it’s a plant-based ingredient, it’s a go-to treatment.
Vitamin E
Vitamin E has been studied for hot flashes. The available research suggests that any benefit may be small. High doses may also increase your risk of bleeding and may interact with blood-thinning medications.
DHEA (Dehydroepiandrosterone)
DHEA is a hormone precursor which the body can convert to other hormones. There is not enough evidence that it is useful for menopausal symptoms. The safety of long-term use of DHEA supplements is unknown.
Do Menopause Supplements Help with Hot Flashes?
Some ingredients have been researched for hot flashes, but most dietary supplements are not yet proven to be reliably effective treatments. Results vary based on ingredients, formulation, study design, and individual circumstances. Many women rely on natural products for relief from symptoms such as hot flashes and night sweats. The ingredients studied were soy isoflavones, black cohosh, red clover, flaxseed, and vitamin E. However, NCCIH says that it is not clear that phytoestrogens, herbs, and other dietary supplements relieve menopause symptoms overall. But that doesn’t mean supplements have no potential value. This means the evidence we have isn’t solid or consistent enough to assume a given product will work for all.
If hot flashes occur frequently or disrupt your sleep and daily routines, it is a good idea to discuss possible management strategies with your healthcare provider.
Are Perimenopause Supplements Different from Menopause Supplements?
Perimenopause supplements and menopause supplements can have many of the same ingredients, but the right approach can be different because perimenopause includes symptoms that can change and hormones that fluctuate. The best way is to look at the person’s symptoms, health history, nutritional needs, and treatment goals.
Perimenopause symptoms can change from month to month. At different points during the transition, a person may have irregular periods, sleep disruption, hot flashes, mood changes, and other issues.
This makes a one-size-fits-all supplement approach particularly tricky.
Look at the following:
| Perimenopause Concern | What to Look Out For |
| Irregular menstrual cycle | Monitor your patterns and discuss any significant changes with a healthcare provider |
| Hot flashes | Review evidence-based treatment & supplement options |
| Sleep disturbance | Consider sleep patterns, symptoms, medications, and other contributing factors |
| Mood swings | Don’t assume it’s all hormones — consider several possible causes |
| Nutritional issues | Evaluate dietary intake and personal nutritional requirements |
| Multiple symptomatology | Think of a broader health evaluation |
That should be our goal: to get to the root of the health picture, not to just add a bunch of supplements.
How to Choose Menopause Supplements Wisely?
Selecting a supplement should start with a defined health goal and evaluation of safety, evidence, dosage, and potential interactions. A longer ingredient list or a “natural” label doesn’t necessarily make a product more appropriate.
Before you begin a product, ask yourself these questions:
- What symptoms or health goals am I trying to achieve?
- What active ingredients does the product contain?
- What evidence is there for those ingredients?
- Does this ingredient interact with medication?
- Do I have a medical condition that could affect supplement safety?
- Do I currently take other supplements with overlapping ingredients?
- What is the expected service life of the product?
The Office on Women’s Health recommends that women discuss herbal or vitamin supplements for menopause with a healthcare provider before using them, since supplements may interact with medications. It also points out that dietary supplements are not regulated in the same way as medicines.
This is especially important if someone is considering multiple products at the same time.
Do You Need Supplements During Perimenopause & Menopause?
There is no need to take a supplement during perimenopause or menopause. Whether supplementation is warranted depends on diet, age, health conditions, medications, nutritional status, and the specific reason for considering a supplement.
A supplement is appropriate in the presence of a documented nutritional need or other clear clinical reasons. In some situations, changes in diet alone may provide the necessary nutrients without supplementation.
When women get older, getting enough calcium and vitamin D is especially important for keeping bones healthy. The Office on Women’s Health recommends that you talk with your healthcare provider about your individual needs for calcium and vitamin D.
The key difference is between fulfilling a real nutritional requirement and taking a supplement just because it is advertised as a menopause product.
A customized assessment can help determine what approach makes sense.
Why Is Personalized Care Important When Thinking About Menopause Supplements?
This is why personalized care is so important — because there are different contributing factors to menopausal symptoms, and what works as a supplement for one person may not work for another. The supplements are chosen according to health history, medications, nutrition, lifestyle, symptoms, and goals.
Serene Natural Medicine connects patients with a naturopathic medical doctor focused on root-cause care in gut, skin, hormonal, and metabolic health. Its approach is to provide tailored support rather than assume that one approach is right for all.
This more comprehensive strategy can be helpful when menopause issues are complicated by other health issues.
For instance, a woman who is tired, has sleep and/or digestive issues, and has menstrual cycle changes may need a different assessment than a woman who is only having the occasional hot flash.
Don’t just say, “What Menopause Supplement Should I Take?” A more useful starting point might be:
- What are the symptoms?
- When did they start?
- Are they changing over time?
- What medications and supplements do I already take?
- Are there nutritional or lifestyle factors?
- Is there another health problem to be evaluated?
- What is the evidence for the supplement I have in mind?
A personalized approach can help put supplement decisions into perspective with the person’s overall health.
When to Talk to a Healthcare Provider About Menopause Supplements
If you’re on medications, have chronic health condition, are thinking about multiple supplements, or have symptoms that are persistent or disruptive, you should talk to a healthcare professional about supplements before using them. Professional advice can help to identify possible interactions and determine whether another assessment is necessary.
It is particularly useful to seek guidance when you experience:
- Significant changes in menstrual bleeding
- Persistent or severe hot flashes
- Ongoing sleep disruption
- Unexplained fatigue
- New or unusual symptoms
- Symptoms that interfere with work or daily activities
- Concerns about bone or metabolic health
- Multiple symptoms occurring at the same time
Supplements can interact with medications and other supplements. NCCIH recommends telling healthcare providers about complementary health practices so they can consider potential safety issues and interactions.
Conclusion
Menopause and perimenopause can involve significant changes in hormones, menstrual cycles, sleep, temperature regulation, and overall well-being. While menopause supplements and perimenopause supplements are widely marketed, the evidence varies substantially between ingredients, and supplements can carry safety considerations.
A more informed approach starts with identifying the specific concern, understanding the available evidence, reviewing potential interactions, and considering individual nutritional and health needs.
Instead of just choosing a product based on the label, think about talking to a healthcare professional about your symptoms and health goals. Serene Natural Medicine provides tailored naturopathic support for gut, skin, hormonal, and metabolic health.
It’s not simply a matter of finding a supplement that is marketed for menopause. It is to learn about your individual needs and to select an approach that works with your overall health picture.
Questions & Answers
What are menopause supplements?
Menopause supplements are dietary products that contain ingredients such as vitamins, minerals, herbs, or plant compounds that are marketed to support women through the menopause transition. The evidence of ingredients is very heterogeneous.
What are the Perimenopause Supplements?
Supplements for perimenopause are products that are marketed toward women in the transition period leading up to menopause. They may contain vitamins, minerals, herbs, or plant compounds intended to help with specific symptoms or general wellness.
Do menopause supplements really work?
Not in all cases. Supplements used for menopause symptoms have been studied, but results have not been consistent. Overall, NCCIH says there is no clear evidence that dietary supplements and herbal products help with menopause symptoms.
What natural supplements are used for menopause?
Ingredients that are often studied or marketed for menopausal symptoms include soy isoflavones, black cohosh, red clover, flaxseed, vitamin E, and DHEA. The evidence and safety considerations vary.
Are perimenopause supplements safe to take?
Safety depends on the particular ingredient, the dose, the health history, and medications used. Some supplements can interact with medicines, and “natural” does not automatically mean risk-free.
Can I take more than one menopause supplement?
Taking more than one supplement can increase the risk of overlapping ingredients, side effects, or interactions. Please consult your healthcare professional before taking products from your complete supplement and medication list.
Should I take a supplement without talking to my healthcare provider?
It is usually a good idea to talk to a healthcare professional about any new supplements, especially if you are on prescription medication, have an existing health condition, or are considering using herbal products.
