.webp)
In this article
Are you overwhelmed by relentless hot flashes that strike at the worst times? Dragging yourself through each day, weighed down by exhaustion or unpredictable mood swings? Maybe your joints ache for no apparent reason, or you just don’t feel like yourself anymore. If you’re searching for better but aren’t ready for prescription hormone replacement therapy, you’re not alone. More and more women—just like you—are reclaiming comfort and stability with natural supplements that can bring real relief and restore your spark. These science-backed options don’t just promise hope—they deliver both quick comfort and lasting wellness, supporting you through every twist and turn of this transition.
First, let’s take a look at the most common symptoms associated with perimenopause and menopause. These symptoms arise as hormone levels decline and fluctuate, impacting nearly every system in the body. These symptoms can be grouped into several major categories: neuroendocrine (mental and behavioral), vasomotor, physical (body-related), and genitourinary (vaginal, sexual, and urinary health).
Neuroendocrine and cognitive symptoms
One of the most noticeable groups of symptoms is those affecting your brain function and mood. As estrogen levels fluctuate, you may experience mood swings, increased irritability, anxiety, and even panic attacks. Some women may struggle with episodes of depression, loss of self-confidence, or a general sense of emotional instability. It’s also common to notice cognitive changes such as brain fog, difficulty concentrating, forgetfulness, or trouble with memory. Sleep disturbances, including insomnia and frequent night wakings, are strongly linked to these neuroendocrine changes and may worsen fatigue and impair mental clarity during the day.
Vasomotor symptoms
Vasomotor symptoms are the most recognized menopausal concerns. These include hot flashes—a sudden, intense feeling of heat that can affect the face, neck, and chest—and night sweats, which are hot flashes that occur during sleep and can cause significant discomfort and disrupted rest. Vasomotor symptoms can begin during perimenopause and, for some, persist many years into postmenopause. Heart palpitations – a racing or fluttering heartbeat – may also occur and often accompany hot flashes.
Physical symptoms
Many physical symptoms affecting nearly every part of the body are common during menopause. Many people notice joint pain, muscle aches, and headaches. Weight gain, particularly around the abdomen, and changes in overall body shape are common. Other changes can include dry or itchy skin, thinning hair, brittle nails, changes in body odor, and even tingling or “electric shock” sensations in the extremities. Bloating, digestive issues, increased dizziness, loss of muscle mass or strength, and even changes in taste or the sense of smell have all been reported.
Genitourinary and sexual symptoms
Hormonal changes can have a significant impact on the genitourinary system and vaginal health. Symptoms include vaginal dryness, burning, or irritation, which may cause dyspareunia, discomfort, or pain during sex. Thinning of the vaginal lining makes it more susceptible to small tears and infections. Many women also experience more urinary tract infections (UTIs), urinary incontinence, urgency, or frequency. Libido may decrease, and sexual arousal or satisfaction may be diminished due to both hormonal and physical changes. And, during perimenopause, an erratic menstrual cycle is also common.
Additional symptoms
A number of less common—but still disruptive—symptoms have been reported. These include tinnitus (ringing in the ears), bleeding or sensitive gums, burning mouth, increased sensitivity to heat or cold, and even “phantom” sensations such as feeling things crawling on the skin. Some women experience increased facial hair growth or thinning hair on the head, changes in vision or voice, and heightened allergies. Each woman’s symptom profile is unique, and some may experience symptoms not commonly recognized as part of the menopausal transition.
The use of supplements as an alternative – or add-on – to hormone replacement therapy during perimenopause and menopause has become increasingly popular. Many women turn to options like plant-based remedies, vitamins, minerals, and other botanicals in an effort to manage symptoms like hot flashes, mood swings, insomnia, and joint pain. Scientific research, including randomized controlled trials and larger analyses, shows that certain supplements can help ease symptoms—sometimes significantly—compared to a placebo. However, results do vary, and not all supplements are equally effective for everyone.
It’s important to remember that while some natural supplements have solid scientific evidence, others lack robust clinical evidence or may cause side effects. Supplements also aren’t regulated as strictly as prescription drugs, so quality, purity, and potency can vary between brands. As with any new therapy, it’s wise to consult your healthcare provider before starting supplements—especially if you take other medications or have underlying health conditions—to ensure safety and the best match for your unique needs. When chosen thoughtfully and integrated with healthy lifestyle practices, supplements can be a valuable part of a holistic approach to navigating menopausal symptoms with greater comfort and confidence.
Black cohosh is one of the best-studied herbal options for menopause. This native North American plant’s extract is used to relieve hot flashes and night sweats. Research demonstrates black cohosh’s efficacy, especially compared to placebos, in reducing vasomotor symptoms. However, it is not recommended for women with liver disease.
- Benefits: Reduces frequency and severity of hot flashes and night sweats; may help with mood swings.
- Typical Dose: 20–40 mg, once or twice daily.
- Safety: Black cohosh is generally well-tolerated, but choose third-party tested versions for purity
Rich in gamma-linolenic acid (GLA), evening primrose oil is well known for its effects on hormone balance and inflammation. It can help ease hot flashes and joint pain.
- Benefits: May reduce hot flashes, support skin health, and relieve joint aches.
- Typical Dose: 500–1000 mg daily.
- Safety: Rare mild side effects, such as stomach upset.
Dong quai, sometimes called “female ginseng,” is a traditional Chinese herb used for centuries to help manage symptoms of perimenopause and menopause. Research on dong quai’s effectiveness is mixed: while some women report relief of hot flashes and night sweats, results from scientific studies vary. Some clinical trials and herbal combinations suggest dong quai could help reduce menopausal discomfort and improve sleep quality. One study found that blending dong quai with chamomile reduced the frequency of hot flashes in menopausal women.
- Benefits: May reduce the frequency of hot flashes and night sweats, and improve sleep quality.
- Typical Dose: Dong quai supplements usually provide 500–1000 mg of root extract daily.
- Safety: Considered safe for short-term use, but dong quai may increase sun sensitivity and can interact with blood thinners and certain medications. Women with hormone-sensitive conditions like breast cancer should consult their healthcare provider before using dong quai.
Vitamin D is essential during menopause for bone health, immunity, hormonal balance, and mood regulation. Many women in menopause develop deficiencies due to hormonal shifts and decreased sun exposure.
- Benefits: Prevents osteoporosis, supports immune function, helps balance hormones, and stabilizes mood.
- Typical Dose: 600–800 IU daily, but higher doses may be needed for deficiency.
- Safety: Well-tolerated at appropriate doses.
A potent antioxidant, vitamin E can help reduce hot flashes, night sweats, and support skin health. Clinical studies have shown reduced severity and frequency of vasomotor symptoms with supplementation.
- Benefits: Supports skin elasticity and may reduce hot flashes.
- Typical Dose: 400 IU daily.
- Safety: Avoid high doses unless medically recommended.
B vitamins, especially B6 and B12, are critical for energy levels, mood stability, and cognitive function. Supplementation may help ease depression and fatigue often associated with menopause.
- Benefits: Reduces fatigue, improves mood, supports nerve health.
- Typical Dose: Varies; typically 1.5 mg B6 and 2.5 mcg B12 daily for women over 51.
- Safety: Water-soluble—excess excreted via urine, making toxicity rare.
- Vitamin C plays a significant role in collagen production and immune health, and can help relieve joint pain and skin dryness, both of which are common during menopause.
- Benefits: Supports the immune system, collagen synthesis, and may reduce joint pain.
- Typical Dose: 75–90 mg daily for adult women.
- Safety: Safe; excess results in mild digestive issues.
Magnesium is vital for muscle and nerve function, stress management, and quality sleep. Supplementation can support restful sleep, reduce anxiety, relieve cramps, and help with regularity.
- Benefits: May reduce menopause-related insomnia, muscle aches, and irritability.
- Typical Dose: 300–400 mg daily.
- Safety: Excess can cause digestive upset or diarrhea.
Derived from fish oil or plant sources, omega-3 fatty acids possess strong anti-inflammatory properties and benefit joint health, mood, and cognitive function. They may also help alleviate depressive moods.
- Benefits: Reduces inflammation, helps with joint pain, and boosts brain health.
- Typical Dose: 1000–2000 mg (EPA/DHA) daily.
- Safety: Generally safe.
Red clover contains plant-based estrogenic compounds called isoflavones, which mimic human estrogen and can help moderate specific menopausal symptoms. Multiple studies link red clover use to improvements in hot flashes.
- Benefits: May help with hot flashes and cardiovascular health.
- Typical Dose: 40–80 mg isoflavones daily.
- Safety: Red clover is generally safe, but consult a health provider before use.
Soy supplements and soy foods contain phytoestrogens that may naturally balance hormone levels and alleviate hot flashes. The benefits of soy isoflavones are modest but documented, and soy’s estrogenic activity may also help protect against heart disease.
- Benefits: Mildly reduces hot flashes and supports cardiovascular health.
- Typical Dose: 50–100 mg isoflavones daily.
- Safety: If you are hypothyroid, avoid overconsumption of processed soy, high-isoflavone soy supplements, and unfermented soy products.
Probiotic supplementation may help with menopausal symptoms such as bloating, digestive troubles, and mood swings often experienced during perimenopause and menopause. These healthy bacteria help regulate gut function and reduce inflammation.
- Benefits: Supports digestive health, hormone balance, and the immune system.
- Typical Dose: 1–10 billion CFU daily.
- Safety: Very safe for most users.
Known for its benefit in mild-to-moderate depression, St. John’s wort may help offset menopause-related mood swings and depressive symptoms, especially if hormonal medications aren’t an option.
- Benefits: Improves mood regulation.
- Typical Dose: 300–600 mg per day.
- Safety: St. John’s wort may interact with medications, including antidepressants; consult a healthcare professional.
Maca is a root vegetable native to the high Andes of South America that functions like an adaptogen, helping to regulate hormonal balance by supporting the hypothalamic-pituitary-ovarian axis, which often becomes disrupted during menopause.
- Benefits: Helps relieve hot flashes, night sweats, mood swings, depression, fatigue, sleep disturbances, low libido, and brain fog
- Typical Dose: About 2 grams per day
- Safety: Generally well-tolerated but raw, uncooked maca may affect thyroid function. Choose properly processed, organic maca from the Andes to avoid goiter-promoting effects and contaminants. Also not recommended for women taking hormone therapy or estrogen-blocking medications.
Melatonin, a hormone produced by the pineal gland, plays a crucial role in regulating the sleep-wake cycle or circadian rhythm. During perimenopause and menopause, natural melatonin levels decline, contributing to sleep disturbances, fatigue, and worsening menopausal symptoms.
- Benefits: Improved sleep quality, reduced hot flashes and night sweats, mood stabilization. Melatonin also helps regulate a range of endocrine imbalances.
- Typical Dose: 3–5 mg in the evening before bedtime.
- Safety: Generally safe with mild side effects such as vivid dreams reported rarely.
Scientific studies show that melatonin supplementation over several months leads to significant reductions in menopausal symptoms, including improvements in mood and psychological well-being. Melatonin’s antioxidant and anti-aging properties make it a valuable natural supplement for women navigating the menopausal transition.
Menopause is a big life transition, and no two experiences are exactly alike. Some women sail through with just a few hot flashes, while others struggle with stubborn symptoms like mood swings, sleep issues, or weight changes. While there are medications and hormone therapies that can help, you may find real relief in the right combination of vitamins, minerals, and botanicals. Thoughtful use of dietary supplements can make a real difference in how you feel day to day—helping boost energy, balance mood, support metabolism, and improve sleep.
That’s where Paloma Health comes in. Their team understands that changes during perimenopause and menopause don’t happen in isolation; your thyroid, hormones, and overall metabolism are all connected. Many of the symptoms women face—like fatigue, hair thinning, or brain fog—can overlap with other hormonal imbalances, and Paloma’s whole approach is built around uncovering and addressing those root causes.
Through convenient telemedicine care, you can connect with knowledgeable providers who specialize in women’s hormonal health. They’ll help you understand what’s driving your symptoms and create a personalized plan that may include labs, medication if needed, lifestyle changes, and supplement recommendations backed by science.
What’s special about Paloma Health is its commitment to treating the whole picture rather than just isolated symptoms. Paloma clinicians look at how your nutrients, stress levels, sleep patterns, and hormones interact. That means that Paloma members get practical, balanced guidance that supports the body naturally through this transition.
When you combine targeted supplements with professional support and simple daily habits, you give yourself the best chance to feel like “you” again—energized, calm, and grounded. Partnering with Paloma Health helps make perimenopause and menopause smoother, with care that’s personalized, thoughtful, and centered on your long-term well-being.
1 - What are the best supplements for menopause symptoms?
Top choices include black cohosh, red clover, soy isoflavones, maca, vitamin D, magnesium, omega-3s, and melatonin, which target hot flashes, mood, sleep, and energy. These supplements can help balance hormones, reduce inflammation, and support overall well-being when used consistently.
2 - Can supplements replace hormone therapy (HRT)?
While some women find relief with supplements alone, others may benefit more from HRT or a combination of both. Supplements often work best as part of a personalized plan that includes nutrition, exercise, and stress management for optimal results.
3 - How long does it take for menopause supplements to work?
Most women notice improvement within 4–8 weeks, though results depend on consistency, dosage, and individual hormone changes. Some supplements, like vitamin D and magnesium, may offer benefits sooner, while herbal remedies may take a few cycles to show full effects.
4 - Are menopause supplements safe to take with prescription medications?
Some supplements—like St. John’s wort, dong quai, or red clover—can interact with medications such as antidepressants, blood thinners, or hormone therapies. Always consult your healthcare provider before adding any supplement to your routine to ensure safety and compatibility.
5 - What’s the difference between perimenopause and menopause?
Perimenopause is the transition leading up to menopause when hormone levels fluctuate, causing irregular periods and symptoms. Menopause officially begins after 12 consecutive months without a menstrual period, marking the end of fertility.
6 - Can supplements help with menopause-related anxiety, depression, or brain fog?
Yes — nutrients like B vitamins, omega-3s, maca, and St. John’s wort support neurotransmitter balance and brain health. These can stabilize mood, improve focus, and reduce mental fatigue, especially when combined with good sleep and stress-reducing habits.
7 - How can Paloma Health help?
Paloma Health provides personalized, telemedicine-based menopause and thyroid care, helping women understand and manage the interconnected hormonal changes that affect energy, weight, and mood. Their holistic approach ensures that supplements, nutrition, and lifestyle changes work together effectively for lasting relief.
8 - How do I choose high-quality menopause supplements?
Look for products that are third-party tested for purity and potency, free from artificial additives, and made by reputable brands. Reading ingredient labels carefully and choosing standardized extracts helps ensure you’re getting safe, effective formulations.
9 - Can diet and lifestyle changes enhance the effects of menopause supplements?
Absolutely — supplements work best alongside a balanced diet rich in whole foods, regular exercise, stress reduction, and adequate sleep. These habits naturally support hormone balance and amplify the positive effects of supplementation for long-term health.
10 - Are menopause symptoms linked to thyroid changes?
Yes, thyroid function often shifts during midlife, and symptoms like fatigue, brain fog, and weight gain can overlap with menopause. Checking thyroid levels and working with a clinician familiar with both thyroid and menopause care can help tailor treatment for complete hormonal balance.
Daily Thyroid Care
$34/month
The reinvented multivitamin that works smarter to help fill the gaps in your thyroid health journey
Learn More
.webp)
