Best Supplements for Menopause: A Guide to Feeling Your Best Through Perimenopause & Menopause

Menopause is a natural stage of life, but the changes that come with it can sometimes feel anything but simple. Hot flushes, night sweats, disrupted sleep, low energy, mood changes, brain fog and changes to your skin, hair and bones can all become part of the picture.

The good news is that there are ways to support your body throughout perimenopause, menopause and beyond.

Alongside a balanced diet, regular exercise, good sleep habits and appropriate medical care, carefully selected menopause supplements can provide important vitamins, minerals and other nutrients during this changing stage of life.

At Your Local Pharmacy, we stock a dedicated range of menopause and perimenopause products, including trusted brands such as Health & Her, Revive Active, Vitabiotics Menopace, Pharma Plus, A.Vogel, Swedish Nutra and Wild Nutrition.

Quick Answer: What Are the Best Supplements for Menopause?

There isn't one menopause supplement that is perfect for everyone. The best choice depends on your stage of menopause, diet, lifestyle, symptoms, medications and individual nutritional requirements.

Some of the nutrients and ingredients commonly found in menopause supplements include:

• Vitamin D

• Calcium

• Magnesium

• B vitamins

• Vitamin C

• Zinc

• Omega-3 fatty acids

• Soya isoflavones

• Sage

• Red clover

• Ashwagandha

• Evening primrose oil

Rather than simply choosing the supplement with the longest ingredient list, think about what support you actually need.

Understanding Perimenopause and Menopause

Perimenopause is the transitional period leading up to menopause. During this time, hormone levels can fluctuate and periods may become irregular.

Menopause itself is reached when you have not had a menstrual period for 12 consecutive months.

Symptoms and their severity vary significantly from person to person. Common experiences can include:

• Hot flushes and night sweats

• Difficulty sleeping

• Tiredness and reduced energy

• Mood changes

• Brain fog and difficulty concentrating

• Changes to skin and hair

• Muscle and joint discomfort

• Vaginal dryness

• Changes in body composition

• Reduced bone density over time

This is why a personalised approach to menopause support is so important.

Key Nutrients to Consider During Menopause

1. Vitamin D

Vitamin D becomes particularly important as we get older because it contributes to the maintenance of normal bones and normal muscle function.

Your body produces vitamin D when your skin is exposed to sunlight, but getting enough can be more challenging during the darker months.

A menopause multivitamin may already contain vitamin D, so always check the label before adding a separate vitamin D supplement.

2. Calcium

Bone health deserves particular attention during and after menopause.

Calcium is needed for the maintenance of normal bones and teeth. Good dietary sources include dairy products, fortified alternatives, green leafy vegetables and certain fish.

If your diet does not provide enough calcium, speak to your pharmacist or healthcare professional about whether supplementation may be appropriate.

3. Magnesium

Magnesium is a popular choice during menopause because it has several important functions within the body.

Magnesium contributes to:

• Reduction of tiredness and fatigue

• Normal psychological function

• Normal functioning of the nervous system

• Normal muscle function

• Maintenance of normal bones

It is also included in a number of comprehensive menopause formulations.

4. B Vitamins

B vitamins are another common component of menopause supplements.

For example, vitamins B6 and B12 contribute to normal energy-yielding metabolism and the normal functioning of the nervous system, while vitamin B6 also contributes to the regulation of hormonal activity.

This can make a good B-vitamin-containing multinutrient formula useful for women looking for broader nutritional support.

5. Omega-3

Omega-3 fatty acids can form part of a healthy, balanced diet throughout life.

EPA and DHA contribute to the normal function of the heart when consumed at appropriate daily levels.

If you do not regularly eat oily fish, an omega-3 supplement may be worth discussing with your pharmacist.

Best Menopause Supplements at Your Local Pharmacy

Health & Her Menopause Multi-Nutrient Support

Best for: Comprehensive everyday menopause nutritional support

Health & Her Menopause Multi-Nutrient Support combines vitamins, minerals and botanicals in one convenient formulation.

It contains nutrients including magnesium, vitamins B6, B12 and C, zinc, biotin and chromium, alongside botanicals such as red clover, evening primrose oil, ashwagandha, sage and flaxseed.

Vitamin B6 contributes to the regulation of hormonal activity, while vitamins B6 and B12 contribute to normal psychological function. Magnesium and vitamins B6 and C contribute to the reduction of tiredness and fatigue.

This makes it an excellent option to consider if you're looking for a broad menopause-focused multinutrient rather than buying several individual supplements.

Revive Active Meno Botanicals

Best for: Botanical menopause support

Revive Active Meno Botanicals provides a combination of botanicals and essential vitamins in a convenient once-daily capsule.

The formula includes:

• Ashwagandha

• Sage

• Soya isoflavones

• Vitamin B3

• Vitamin B6

Each capsule provides 450mg of ashwagandha, 100mg of sage and soya isoflavones standardised to provide genistein, alongside vitamins B3 and B6.

It's an interesting option for women who specifically want a menopause formula combining nutritional and botanical ingredients.

Revive Active Meno Active

Best for: A more comprehensive menopause routine

For women looking for a more complete nutritional programme, Revive Active Meno Active offers a multi-part approach incorporating daily nutritional and botanical support.

This may suit those who prefer a structured menopause supplement routine rather than taking multiple separately selected products.

Pharma Plus MenoPlus

Best for: Simple everyday menopause nutritional support

Pharma Plus MenoPlus is designed for both perimenopause and menopause and provides a combination of fish oils, vitamin D, B vitamins, folic acid, magnesium and zinc.

It offers a convenient way of combining several commonly sought-after menopause nutrients within one daily product.

It's also manufactured in Ireland and provides a two-month supply.

Vitabiotics Menopace

Best for: Established menopause multivitamin support

Menopace is one of the best-known menopause supplement ranges and provides a combination of vitamins and minerals designed for women during and after menopause.

It can be a convenient choice if you're looking for a traditional multivitamin and mineral approach to menopause nutrition.

Your Local Pharmacy also stocks Menopace Plus for those looking for a more comprehensive option.

A.Vogel Menopause Support

Best for: Soya isoflavone-based support

A.Vogel Menopause Support contains fermented soya isoflavones together with magnesium, hibiscus and vervain.

Soya isoflavones are phytoestrogens – naturally occurring plant compounds with a structure similar to oestrogen.

This can be an option to discuss with your pharmacist if you're particularly interested in plant-based menopause support.

Swedish Nutra MenoPlus+

Best for: Women who prefer liquid supplements

Not everyone enjoys taking tablets and capsules every day.

Swedish Nutra MenoPlus+ provides another format for women who prefer a liquid supplement as part of their menopause routine.

Liquid supplements can be particularly convenient if swallowing larger tablets is difficult or you simply prefer adding a liquid supplement to your daily routine.

What About Perimenopause?

You don't need to wait until your periods have completely stopped before thinking about nutritional support.

Perimenopause can begin several years before menopause and may involve changing periods alongside symptoms such as hot flushes, sleep problems, mood changes and brain fog.

Health & Her Perimenopause

Health & Her Perimenopause has been specifically formulated for this earlier transitional stage and combines vitamins, minerals and botanical ingredients.

Wild Nutrition Perimenopause Complex

Wild Nutrition Perimenopause Complex is another dedicated perimenopause formula and includes carefully selected nutrients and botanicals, including Shatavari.

Choosing a product specifically formulated for perimenopause may be useful if you're still having periods but have started noticing typical hormonal changes.

Which Menopause Supplement Should I Choose?

A useful starting point is to identify the areas where you want the most support.

Can Supplements Help With Hot Flushes?

Hot flushes and night sweats are among the best-known symptoms of menopause.

Some women choose supplements containing ingredients such as soya isoflavones, red clover, sage or black cohosh.

There is some evidence that isoflavones and black cohosh may help vasomotor symptoms such as hot flushes, but results vary and the safety, quality and composition of different preparations can differ.

Supplements should therefore not be viewed as a guaranteed treatment for hot flushes.

If hot flushes or night sweats are significantly affecting your sleep or everyday life, speak to your GP or pharmacist about the treatment options available.

Menopause Supplements for Tiredness and Energy

Feeling unusually tired can become an issue during menopause, particularly when night sweats or sleep disturbances are involved.

Look for nutrients such as:

• Vitamin B6

• Vitamin B12

• Magnesium

• Vitamin C

• Folate

Several of these nutrients contribute to the reduction of tiredness and fatigue.

However, persistent or unexplained fatigue should not automatically be assumed to be menopause. Speak to your GP if tiredness is severe, new or ongoing.

Menopause Supplements for Bones and Muscles

Bone health becomes increasingly important around menopause.

A good menopause nutrition plan should pay attention to vitamin D, calcium and magnesium, alongside regular weight-bearing and resistance exercise.

Vitamin D contributes to the maintenance of normal bones and muscle function, while calcium is needed for the maintenance of normal bones.

Don't Double Up Your Supplements

More isn't necessarily better.

If you're already taking a comprehensive menopause multivitamin, check its nutritional information before adding separate vitamin D, magnesium, zinc or B-vitamin supplements.

Taking several products containing the same nutrients can result in unnecessarily high intakes.

Your pharmacist can help you review what you're taking and identify unnecessary duplication.

Can I Take Menopause Supplements With HRT?

This depends on the supplement.

Many standard vitamins and minerals may be suitable alongside HRT, but herbal and botanical preparations need more consideration.

Some complementary products can interact with medicines, and "natural" does not automatically mean interaction-free.

Always tell your pharmacist or GP about all supplements, herbal products and medicines you take, particularly if you use prescription medication.

Supplements vs HRT: What's the Difference?

Food supplements and hormone replacement therapy (HRT) are not the same thing.

Supplements can help provide nutrients and support normal bodily functions, but they should not be presented as a replacement for medically indicated menopause treatment.

HRT is an established medical treatment for menopause symptoms and works by replacing hormones that decline around menopause.

If your symptoms are interfering with sleep, work, relationships or everyday life, speak to your GP about the treatment options available rather than relying solely on supplements.

Our Tips for Supporting Your Body During Menopause

Supplements work best as part of a wider approach to wellbeing.

Try to:

• Eat a varied diet rich in vegetables, fruit, wholegrains and protein

• Include calcium-rich foods regularly

• Get adequate vitamin D

• Include oily fish or other omega-3 sources

• Keep physically active

• Include resistance and weight-bearing exercise

• Prioritise sleep

• Limit excessive alcohol

• Avoid smoking

• Stay well hydrated

• Talk openly to your GP or pharmacist when symptoms become difficult to manage

Small, sustainable habits can make a meaningful difference to overall wellbeing during this stage of life.

Frequently Asked Questions

What is the best supplement to take during menopause?

There is no single best supplement for everyone. A comprehensive menopause multivitamin can be a convenient starting point, while individual requirements may include vitamin D, calcium, magnesium, omega-3 or specific botanical ingredients.

Should I take vitamin D during menopause?

Vitamin D is important for maintaining normal bones and muscle function. Whether you require a separate supplement depends on your diet, sun exposure and what is already included in your other supplements.

Is magnesium good for menopause?

Magnesium contributes to normal muscle and nervous-system function, normal psychological function, maintenance of normal bones and the reduction of tiredness and fatigue.

What vitamins are good for menopause tiredness?

Vitamin B6, vitamin B12, folate, vitamin C and magnesium can contribute to the reduction of tiredness and fatigue. Persistent fatigue should be discussed with your healthcare professional.

What supplements can help with hot flushes?

Soya isoflavones, sage, red clover and black cohosh are commonly found in products marketed for menopause. Evidence varies, however, and herbal products may interact with medication. Ask your pharmacist for advice.

Can I take menopause supplements if I'm taking medication?

Always check first. Vitamins, minerals and particularly herbal ingredients can interact with some medicines. Your pharmacist can check your medication and supplements together.

When should I start taking menopause supplements?

There is no need to wait until menopause itself. Women experiencing perimenopause may choose a perimenopause-specific nutritional supplement depending on their diet and individual needs.

Find Menopause Support at Your Local Pharmacy

Every menopause journey is different.

Some women mainly want support for energy and general nutrition. Others are focused on bone health, sleep, hot flushes or the transition through perimenopause.

At Your Local Pharmacy, you can explore a carefully selected menopause range featuring trusted brands including Health & Her, Revive Active (Meno Active), Vitabiotics Menopace, Pharma Plus, A.Vogel, Swedish Nutra and Wild Nutrition.

Shop Menopause Support at YourLocalPharmacy.ie and speak to your pharmacist if you're unsure which option is most appropriate for you.

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