Health & Fitness

The Best Menopause Supplements

The menopause is a series of major hormonal changes which usually occur between the ages of 45 and 55. Whilst this is a natural part of female ageing, the menopause can cause a whole host of symptoms including hot flushes, weight gain and more. Our diet can play a huge part in the severity of these, and there are certain nutrients which are essential for everyday hormone health. Here’s our guide to the best menopause supplements.

What Is The Menopause?

Menopause, peri-menopause and post-menopause are stages in a woman’s life when her monthly period stops. This is the end of a woman’s reproductive years.

Peri-menopause is the first stage in this process and can start eight to 10 years before menopause.  Think of it as the menopause transition. During this time, sex hormones such as oestrogen and progesterone can fluctuate significantly. Women typically start to experience it in their 40s – and often the most obvious signs are that your periods start to be erratic- though for some it can even start in their 30s.

The peri-menopause is followed by the menopause, with symptoms (1) including:

  • Changes to the frequency of your periods (with them eventually stopping altogether)
  • Hot flushes
  • Night sweats
  • Headaches
  • Mood changes
  • Reduced sex drive
  • Joint pain
  • Heart palpitations

Can Nutritional Changes Impact The Menopause?

Best Menopause Supplements

In short, yes. The severity of menopausal symptoms is partly determined by cortisol, the stress hormone. Symptoms often get worse when cortisol is high.

As well as directly putting sugar into the blood (for your fight or flight response), cortisol can also prevent insulin from doing its job of transporting glucose into cells. Excess glucose is converted to fat, therefore insulin is known as the ‘fat-storing’ hormone.

There are some simple ways you can improve your symptoms:

Balance Your Blood Sugar

Keeping blood sugar and insulin levels stable is critical during peri- menopause and menopause. Poor glucose control places a huge stress on the body.  Healthy post-menopausal women and menopausal women can experience more hot flushes when their blood glucose falls between meals. To help balance your blood sugar levels:

  • Limit refined carbohydrates, sugar and alcohol
  • Eat more vegetables, protein and healthy fats
  • Limit snacking, stick to 2 or 3 meals a day
  • Try overnight fasting

Stress Management

Balancing your stress hormones is essential to maintaining good blood sugar balance. You can do this by:

  • Making self care and stress management a non-negotiable priority on your to do list
  • Avoiding potential food stressors, such as  processed foods, sugar, alcohol, vegetable oils
  • Identify food sensitivities such as gluten, dairy, soy and eggs

The Best Menopause Supplements

Alongside diet and lifestyle changes, supplements can be a great way to alleviate the symptoms of menopause.

Calcium Tablets

As we age, our bones can weaken and become porous (a condition known as osteoporosis,) making fractures more likely. Calcium loss accelerates as oestrogen declines, so it’s important to pay particular attention after you enter peri-menopause.

There are lots of dietary and lifestyle changes that support healthy bones, so incorporate these if you aren’t already:

  • At least 30 minutes of weight-bearing exercise a day (running, walking, resistance training, dancing)
  • A diet rich in fruits, veggies, whole grains, lean proteins
  • No smoking
  • Get enough sleep

Primrose Oil Softgels

Primrose oil is a natural source of antioxidants which has been linked to benefits in hormonal health. As a highly concentrated source, Myvitamins Primrose Oil Softgels contain 1000mg of primrose oil and 730mg of linoleic acid per serving. Linoleic acid is an essential fatty acid which supports heart health and cholesterol levels. 2

Omega 3 6 9 Softgels

Brain fog can be another significant problem during menopause. If you’re suffering from brain fog, or problems with concentrating, Myvitamins Omega 3 Softgels contain EPA and DHA Omega 3 essential fatty acids, which can help to maintain the healthy function of the brain and eyes.

As well as supporting cognitive function and maintaining healthy vision, EPA and DHA are also important in helping to support the heart and blood vessels (the cardiovascular system.) In addition to these benefits, EPA and DHA can also help to combat problems with dry and flaky skin.

A balanced lifestyle and some well chosen supplements can make a positive impact on menopausal symptoms. Shop the complete Myvitamins range, here. 


  1. https://www.nhs.uk/conditions/menopause/symptoms/
  2. https://pubchem.ncbi.nlm.nih.gov/compound/Linoleic-acid#section=Isomeric-SMILES


Sanna Atherton - Registered Nutritionist, MBA, mBANT, mCNHC

Sanna Atherton - Registered Nutritionist, MBA, mBANT, mCNHC

Writer and expert

Sanna’s background in forensic science and power engineering led her to the fascinating world of Nutrition. She now helps stressed, worn out, time poor people find their happy weight and get back to their vibrant, fulfilled selves. As well as Corporate Wellbeing Programmes, Sanna has developed bespoke online nutrition courses, recipe eBooks and delivers 1:1 life-changing health coaching.