Navigating Supplements During Menopause: What to Know and What to Ask.

World Menopause Day (18 October 2025) is a reminder that every woman’s menopause journey is unique. While lifestyle factors, diet, movement, sleep, stress management are foundational, many women also wonder whether supplements might help fill nutritional gaps or support overall wellness. This post explores how to think about supplements (not as treatment) safely, what evidence is emerging, and how to choose responsibly. 

1. Why supplements are considered (but not a substitute) 

Menopause can coincide with changes in absorption, hormonal shifts, declining oestrogen levels, and evolving nutritional needs (e.g. bone, cardiovascular, cognitive health). Some women consider supplements to help maintain nutritional adequacy, but we emphasize: supplements are not a magic bullet or “treatment” for symptoms. 

What supplements can do (safely, within limits): 

• Help correct nutrient shortfalls (e.g., vitamin D, calcium) 

• Contribute to normal physiological functions (e.g. antioxidant support, bone mineralisation) 

• Act as supportive adjuncts, not frontline therapy 

What supplements cannot legally claim (in the UK): 

• They may not claim to cure or treat menopausal symptoms (e.g. “reduce hot flushes”) doing so would risk classification as a medicinal claim, which is prohibited unless license. 

• Ads making suggestions like “effective menopause treatment” have already been banned by the ASA. 

2. Common nutrients and botanicals in the menopause space 

Below is a cautious overview of ingredients often discussed with caveats. 

Nutrient / Botanical	What is known / potential roles	Key caveats & regulatory concerns	Safe usage tips / what to look for
Vitamin D + Calcium	Important for bone health, musculoskeletal function	These are accepted nutrients; claims such as “contributes to normal bone health” are allowable if within the permitted claim lists	Ensure dose is within safe limit; choose high-quality formulations
Magnesium, B Vitamins	May support energy metabolism, nervous system health	These are general nutrition support claims only	Use in dose ranges with established safety
Isoflavones / soy phytoestrogens	Some trials examine mild oestrogenic effects	Risk of overclaiming; need to avoid claims of treating menopause	Prefer products that disclose standardized content and safety data
Herbal extracts (e.g. sage, black cohosh, red clover, valerian)	Traditional use for menopausal support (e.g. 30+ years)	Some may require Traditional Herbal Registration (THR) — and even then, claims are tightly controlled.	Use only botanicals that are well characterised, with documented safe doses, and clearly labelled

Note: Just because a botanical is “natural” does not make it safe for everyone. Interactions (with medications) and contraindications must be considered. 

3. How to evaluate a supplement: checklist for consumers 

1. Third-party testing / certifications, e.g. independent lab assays for purity, heavy metals 

2. Transparent labelling — full disclosure of ingredient names, batch/lot, expiry date 

3. Dosage within safe limits (refer to safety upper bounds) 

4. No over-the-top claims — avoid products that say “treats hot flushes” or “cure menopause” 

5. Clinical evidence — is there published trial data (preferably randomized, peer-reviewed)? 

6. Check with your healthcare provider (especially if you are on medications, have chronic disease, or are considering HRT) 

7. Report adverse events to regulatory bodies as needed 

4. Lifestyle + supplement synergy: the holistic approach 

Supplements, when used thoughtfully, should be part of a broader strategy: 

• Nutrition: Emphasise whole foods, adequate protein, phytonutrients, cruciferous vegetables, fibre 

• Exercise / resistance training: to preserve muscle mass and bone strength 

• Sleep hygiene / stress management: mindfulness, CBT, breathing tools 

• Weight / metabolic control: avoid processed sugars, maintain healthy BMI 

• Regular monitoring: bone density, lipid profile, hormone tests (as advised by clinician) 

  
  

This integrated approach is much more powerful than relying on a single pill.