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Holland & Barrett Evening Primrose Oil (60 capsules)
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Adaptogenic Apothecary Freedom (180g)
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Nutri Advanced Megamag PeriMeno (30 servings)
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For most women, perimenopause (the period when our bodies begin to transition into menopause) starts between the ages of 45 and 55, with the average UK woman reaching menopause at 51. While some are lucky enough to go through the transition with minimal disruption, for others, the symptoms – which can include hot flushes, night sweats, vaginal dryness, changes in libido and brain fog – can be debilitating.
Hormone replacement therapy (HRT) tops up falling levels of hormones and is the most effective treatment for symptom relief, but herbal products are also becoming increasingly popular, with the global menopause supplement industry projected to reach $22.7 billion by 2028.
These days, there are countless pills and powders available, all claiming to ease common symptoms. But are they likely to work, and how do you know which one might be right for you?
To cut though the noise and help you make an informed decision, we spoke to Laura Clark, a registered dietitian specialising in menopausal health. We also recruited a panel of 100 perimenopausal and menopausal women to help us put a range of popular herbal remedies to the test over a two-month period, to find the best menopause supplements on the market.
We've also tested the best collagen supplements, the best sleep supplements and, if you're focusing on your health and fitness this year, the best creatine supplements.
Do menopause supplements work?
The big question: do menopause supplements actually work? According to Clark, it’s difficult to draw any solid conclusions. “Supplement companies conduct their own trials and audits, but unless these have been peer-reviewed, it's hard to know if they are truthful, valid or accurate,” she explains.
If you do wish to take a herbal supplement, opt for one with well-researched ingredients that's based on peer-reviewed studies, rather than company funded research. “The common recommendation is to trial a supplement for three months to assess whether it provides benefits that outweigh the financial cost,” says Clark.
She offers an important reminder: “You should consult a healthcare provider before using any supplement, especially if you have an underlying health condition or are considering alternatives to medical treatment.”
It’s also important to keep in mind that we’re all unique and what works for one person may not be right for someone else.
Supplements vs HRT
Let’s be clear, menopause supplements should not be considered a substitute for HRT.
“While some supplements show promise, the efficacy varies widely, and HRT remains the most well-supported medical intervention for menopausal symptoms,” explains Clark. “A balanced diet, regular exercise and a diverse gut microbiome remain the best evidence-based strategies for supporting overall health during menopause,” she adds.
The majority of supplements on our list below can be taken alongside HRT. You can find this detail in our key specs. Note that if you are taking HRT, always check with a medical professional before trying a natural remedy. This is because some ingredients can affect the way HRT works and make it less effective.
What to look for in a menopause supplement
If you do want to give a natural menopause supplement a try, Clark says there are some ingredients to look out for based on peer-reviewed data.
“In terms of ingredients, soy isoflavones are the most widely studied,” she says. “They’re thought to be beneficial because of their structural similarity to oestrogen, which allows them to mimic some of its effects on the body. Evidence is strongest for their ability to reduce the severity and frequency of hot flushes.”
Other ingredients that have been studied in a high volume at a peer-reviewed level include black cohosh and red clover, both of which have estrogenic effects. “They may impact a broader range of menopausal symptoms like anxiety and other psychological symptoms, but due to diversity of preparations and dosages used in studies, we can’t draw firm any conclusions,” says Clark.
She also notes that there are other emerging ingredients in the menopause supplement space which are helping women. Without sufficient peer-reviewed data, though, it’s hard to say definitively.
How we test menopause supplements
To find the menopause supplements worth considering, we asked Clark to help us judge a range of products – in tablet, gummy and powder form – from leading brands. She assessed each product, providing in-depth feedback and analysis on the ingredients along with any potential benefits or contraindications.
Next, our Good Housekeeping Institute team recruited 100 panellists to trial the supplements over an eight-week period (or in line with the manufacturer's recommendations) before feeding back on their experiences. Each product was tested by 10 women going through the perimenopause or menopause.
We asked them to consider ease of use, noting how simple the product was to dispense and consume. Crucially, they also assessed performance, highlighting any benefits they noticed or side effects they experienced after taking the supplement as instructed.
Back in the lab, our in-house experts collated all the feedback and analysed the results to give each product a final score. Here’s how they performed.
Score: 93/100
What is it? These wholefood-led capsules, which contain a blend of botanicals, nootropics and adaptogens, are designed to target brain fog, support cognitive function, reduce tiredness and improve your overall mood. They contain ingredients like bacopa (a nootropic herb used for cognitive enhancement), KSM-66 ashwagandha (a nootropic associated with stress reduction), lemon balm and turmeric, as well as magnesium, vitamin B complex and biotin. The supplement has been certified by The Vegan Society and is free from bulking agents and GMO ingredients.
Expert verdict: According to Clark, Mood-Food contains some important vitamins and minerals, although your intake could be met through a balanced diet. She notes some studies suggest turmeric root extract may help ease menopausal symptoms like hot flushes and improve oxidative stress markers; however, its effect on anxiety and stress function remain inconclusive. There's evidence that ashwagandha root can help to improve sleep and anxiety, and there is some research to suggest it could help with hot flushes, vaginal dryness and urinary problems, but peer-reviewed research is lacking.
Panel feedback: Testers found the capsules easy to swallow and liked the recyclable packaging and informative booklet. Many also reported some benefits to their sleep, mood, stress levels and libido after taking the product consistently. “It has had a very real and positive impact on my symptoms, particularly hot flashes night sweats and anxiety,” commented one panel member, adding that they would continue using the product. Another said: “It has improved my whole wellbeing include hair, nails and skin.”
| Dosage | Up to three capsules daily with food |
|---|---|
| Can be taken alongside HRT? | Yes (seek advice before use) |
Score: 88/100
What is it? Wild Nutrition has created this product to help women going through the perimenopause, supporting hormone regulation, the nervous system and emotional balance. The food-grown formulation includes vitamin B6, pantothenic acid, magnesium, iron and two botanicals: Shatavari powder (thought to maintain balance in female physiology during menopause) and Safr'Inside™ saffron (said to contribute to emotional balance and positive mood). The supplement is free from synthetic ingredients and fillers, plus the brand offers a 100% happiness guarantee. If you don’t notice any benefits after 30 days, you can get your money back.
Expert verdict: Clark notes that as this complex features a mix of vitamins, minerals and botanical ingredients, which have been studied frequently, it’s reasonable to assume it will have some impact on symptoms for some women. As mentioned above, there is a lack of peer-reviewed data, though.
Panel feedback: The product scored highly for ease of use, with clear information on dosage, risks and expiry. Testers like the natural ingredients and many noticed some difference to their symptoms, including less fatigue, better cognitive function and improved mood. “It made me feel like me again and my mind and mental state seemed more balanced,” said one panellist, adding, “I have already recommended it to friends, and I’ve added it to my daily vitamins.”
| Dosage | Two capsules daily, with or without food |
|---|---|
| Can be taken alongside HRT? | Yes (seek advice before use) |
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Score: 85/100
What is it? If you're not looking for a multivitamin, these high-strength evening primrose oil capsules are worth considering. They provide fatty acids Linoleic Acid (LA) and Gamma Linoleic Acid (GLA) along with vitamin B6 for hormone regulation.
Expert verdict: Evening primrose oil may help reduce the severity of some menopausal symptoms, says Clark, but she points out that its effectiveness in alleviating symptoms like hot flushes, mood swings and night sweats is inconsistent. “Menopause may impact the body’s ability to complete the conversation of LA to GLA, so supplementary sources of GLA (which can be hard to obtain from food) might be helpful for some,” she adds.
Panel feedback: Testers appreciated the large bottle, with a two-month supply of capsules to keep them going. They were easy to swallow, and no one experienced any unpleasant side effects. In terms of benefits, some panel members noticed minor changes, while others thought it had a major impact on their symptoms. “I really feel like it helped with reducing my brain fog, sleep issues, fatigue, hot flashes, digestive issues and anxiety,” said one satisfied tester. Another said it had “worked wonders” for them during the testing period.
| Dosage | One capsule daily, with food |
|---|---|
| Can be taken alongside HRT? | Possible interaction, seek advice before use |
Score: 81/100
What is it? Another Wild Nutrition option, this one is designed specifically for women going through the menopause. The botanical complex includes a range of ingredients including magnesium, green tea, ashwagandha, turmeric powder, green tea, milk thistle, alfalfa and dong quai (a popular herb used in Chinese medicine). The goal? To boost mental resilience, support muscles and joints, increase energy levels and minimise fatigue. As with the brand’s Perimenopause Complex, it comes with a 30-day money-back guarantee.
The expert verdict: Clark highlights the inclusion of ashwagandha, which is shown to improve sleep, anxiety and perception of stress. There is some evidence to suggest it can help relieve menopausal symptoms like vaginal dryness and hot flushes, but the research isn’t robust. She also notes the addition of turmeric, which may help reduce inflammation.
Panel feedback: A number of panellists reaped the benefits after taking the capsules as instructed for two months. “My overall wellbeing has been improving since taking this product,” commented one tester, adding that “I feel well rested after sleep and experience fewer hot flushes and less fatigue.” Other testers also said they were sleeping better, had more energy and felt more positive in general.
| Dosage | Two capsules daily, with or without food |
|---|---|
| Can be taken alongside HRT? | Yes (seek advice before use) |
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Score: 81/100
What is it? This powder combines medicinal mushrooms, adaptogenic herbs and tonics to help with symptom relief, including better sleep quality, increased libido, enhanced mental clarity and less joint pain. The ingredients list spans cordyceps and maitake mushrooms, ashwagandha, goji berry, rosehip, cacao, Affron® saffron extract and more. The brand says its powder format offers enhanced bioavailability, delivering the nutrients to your body faster.
Expert verdict: Clark points out that there is research to show adaptogens can help enhance the body’s defences against stress. She notes that there is limited research on Affron® extract, but one study on perimenopausal women found improvements in psychological function and mood. Other studies, not on perimenopausal women specifically, also noted improvements in sleep quality.
Panel feedback: Testers rated the rich cacao flavour, saying it worked nicely in smoothies, mixed into porridge or as a hot chocolate alternative before bed. A few testers thought it was too bitter, and they found the powder format a faff but that’s down to personal preference. Everyone liked the simple ingredients list, which is free from fillers and artificial ingredients. Performance-wise, some didn’t notice any major benefits, but others thought it was extremely helpful. “I have loved taking this every day and feel so much better for it,” said one panellist. Another told us: “I noticed a definite improvement in my symptoms in terms of mood, sleep and energy levels.”
| Dosage | 5-6g daily, added to food or drink |
|---|---|
| Can be taken alongside HRT? | Yes (seek advice before use) |
Score: 79/100
What is it? Purolabs’ menopause complex contains 14 “science-backed ingredients to help you get back to your best self without side effects”. The blend of botanicals – which is free from nasties – includes soy isoflavones, sage leaf, vitamin D, magnesium, calcium and maca root, and is designed for perimenopausal, menopausal and post-menopausal women. It also comes with a 60-day guarantee, so you can get your money back if you don’t notice any benefits.
The expert verdict: According to Clark, B6, D, zinc, calcium and magnesium play a role in overall menopause health, including cognitive function, immunity and bone health. “There’s evidence that soy isoflavones can improve hot flushes, sage supports a variety of symptoms, and several studies show maca root can help reduce symptoms associated with menopause.” she says.
Panel feedback: Panellists liked the slim, compact bottle, which was ideal for popping in their bags and taking on the go. The capsules were also a good size and easy to get down. Several testers felt the supplement helped them, with one saying: “I did notice a significant improvement in some of my symptoms,” and another commenting, “It reduced my night sweats and hot flushes.” Others felt they would need to take it for longer to know for sure if it was making any difference.
| Dosage | Two capsules daily, preferably with food |
|---|---|
| Can be taken alongside HRT? | Yes (seek advice before use) |
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Score: 76/100
What is it? This popular supplement from Vitabiotics features 22 nutrients, vitamins and soya isoflavones to provide all-round daily support during and after menopause. Alongside research-back soya isoflavones, there’s vitamin B6 for hormone regulation, biotin and zinc for skin and hair health, vitamin D for bone health and vitamin B1 for normal heart function. The brand says the formula is gentle on the stomach and free from artificial colours and preservatives.
The expert verdict: Clark describes Menopace as a reliable multivitamin, with ingredients to support menopause health generally. There’s good evidence that the added soya isoflavones can support with hot flushes.
Panel feedback: Testers gave this supplement a thumbs up for ease of use – taking one tablet a day was easy to remember, and they said the information included with the product was helpful and informative. Some testers said it didn’t make any difference to their symptoms, while others would happily continue using it after the trial period. “I have tried taking supplements for my joint pain before, but these definitely helped,” said one panellist, while another noticed an improvement to their mood and sleep patterns.
| Dosage | One tablet daily with food |
|---|---|
| Can be taken alongside HRT? | Yes (seek advice before use) |
Score: 74/100
What is it? Another option for women going through the perimenopause, this powder blends high-strength magnesium with Shatavari, red clover, ashwagandha, rhodiola, folate and vitamins B6, B12 and C. The brand claims it features ingredients which are clinically proven to make a difference to sleep, stress and hot flushes within four weeks. It’s also available in tablet form, if you prefer.
The expert verdict: As with many of the supplements above, Clark says it’s reasonable to assume that the mix of vitamins, minerals and botanical ingredients, which have been studied frequently, will have some impact on symptoms for some women. Peer-reviewed data is lacking, however.
Panel feedback: Some testers appreciated the powder format, saying that it was helpful for those who don’t like swallowing tablets. A few did find the taste a little unpleasant when mixed with water alone, and said it required significant stirring before it dissolved. On the plus side, they liked the sturdy, secure tub and clear instructions. “I feel that it really helped with hot flashes and sleep in general,” said one tester, and another said the results were better than they expected.
| Dosage | 1 scoop (5.8g) mixed with 150-250ml water |
|---|---|
| Can be taken alongside HRT? | Yes (seek advice before use) |
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Score: 73/100
What is it? Boots’ menopause complex features no less than 26 vitamins, minerals and botanicals, with calcium, sage and red clover isoflavones on the ingredients list. The capsules have been created to provide nutritional support for your overall wellbeing during and after the menopause.
The expert verdict: Clark points to the addition of soya isoflavones for hot flush relief, as well as B6, which contributes to hormone regulation. The other ingredients, such as magnesium and vitamin D, will provide support for general menopause health.
Panel feedback: Results were mixed for our panel members, but that’s often the case with supplements. “I thought the product was very good,” said one tester, although they found the tablets a bit large and difficult to swallow. Another panellist said they thought it helped with their digestion, including pain and bloating, but others said it didn’t have any noticeable effects. Ultimately, it’s about finding what works for you.
| Dosage | One multivitamin tablet and one botanical tablet daily with plenty of liquid |
|---|---|
| Can be taken alongside HRT? | Check with a Boots pharmacist or medical professional |
Score: 71/100
What is it? Another top choice for those who don’t enjoy swallowing tablets, these blackcurrant gummies – formulated to beat tiredness and fatigue and regulate hormonal activity – are a hassle-free way to get your vitamins and minerals in. Ingredients include organic kelp, sage leaf, soya isoflavones and pantothenic acid along with a host of vitamins including niacin, copper, folic acid, iodine and vitamins A, B6, B12 D3 and E. The gummies are suitable for vegans and each sweet contains less than 0.1g of sugar.
The expert verdict: Though this particular blend of ingredients hasn’t undergone peer review testing, Clark acknowledges that it may be beneficial for some. “It contains botanical ingredients such as isoflavones and sage leaf, both known for their potential benefits in improving hot flushes and night sweats, alongside vitamins and minerals that play a key role in overall health,” she says.
Panel feedback: The gummies were a big hit with our testers who weren't fans of traditional tablets. They were pleasant to chew, with no preparation or water required. The addition of sweeteners and artificial ingredients didn’t go down so well with everyone, though. In terms of performance, one panel member said, “I did see some improvements and feel these would continue if I carried on taking them” and another commented: “It helped mostly with fatigue and energy levels.”
| Dosage | Two gummies per day |
|---|---|
| Can be taken alongside HRT? | Yes (seek advice before use) |
Priyankaa Joshi
Priyankaa is our senior health and wellness writer, specialising in expert-tested reviews and roundups on the latest health and fitness products. From walking boots to running machines, Priyankaa has written about hundreds of products and is passionate about providing in-depth, unbiased reviews. Plus, as an avid runner and gymgoer, she knows exactly what to look for when finding the right gymwear, fitness tracker or earphones.
Priyankaa has an MA in Magazine Journalism from Cardiff University and over five years’ experience in health and fitness journalism. Priyankaa has written for Stylist’s Strong Women Training Club, where she regularly wrote about diversity in the fitness industry, nutrition tips, training advice and her experience completing various fitness challenges.
She has also written for a variety of publications including Business Insider, Glamour, Bustle, Metro, HuffPost UK, gal-dem and more.
Outside of work, Priyankaa can usually be found trying out a new gym class, seeking out London's best eats or watching a Spanish TV show in a bid to keep up her language skills.
Tested byKim Hawley
Health and Fitness Tester
Kim Hawley is our health and fitness product tester. Her career in fitness has spanned over 30 years. Prior to joining the Good Housekeeping Institute, she worked as a personal trainer, writer and fitness instructor for some of London’s most prestigious health clubs, including The Harbour Club, David Lloyd and The Chelsea Club. Passionate about women’s health and fitness, especially in pre/post menopause, she is also a Level 4 PT and holds a professional nutritional qualification. Kim is responsible for rigorously testing everything from cross trainers to smart watches.
