Should I Be Taking This? Navigating Supplements For Menopause
By Mel Wakeman MSc. RNutr(Sci), Registered Nutritionist
Introduction
Walk into any high street health shop or scroll through your social media feed, and you’ll find a dizzying array of menopause supplements promising “relief” from hot flushes, joint “support” and help for anxiety, low energy and mood swings. Supplements targeting weight management, gut health and libido are also part of the menopause marketing mix.
It’s no wonder so many women feel tempted. When sleep is patchy, joints are stiff, or your brain feels like it’s wading through treacle, the idea of a simple, natural fix is incredibly appealing. But with the supplement industry worth billions – and regulations still playing catch-up – it can be hard to know what’s truly helpful, what’s harmless, and what could cause problems.
Why We Reach for Supplements in Midlife
For many women navigating menopause, the road to support can be bumpy. Menopause symptoms are diverse, complex, and highly individualistic. While approximately 80% of women experience vasomotor symptoms (hot flushes and night sweats), many others experience a wide spectrum of physical, cognitive, and emotional changes. Conversations with GPs can be hit and miss and not everyone wants (or can take) HRT.
Supplements can feel like a lifeline: something tangible to do when everything feels off-kilter and finding help is slippery and protracted. Whilst single vitamins, minerals and herbs can be a good place to start, they often fail to address the complex, multifaceted nature of hormonal changes. We are now seeing a surge in “menopause blends” that bundle nutrients, botanicals and promises into all-in-one capsules and powders. But these blends can come with a side order of misleading claims and lack of safety and quality control.
When Supplements Can Be Helpful
There are absolutely times when supplements are the right choice:
✔️ When a blood test shows a deficiency (like low B12, Calcium or Iron)
✔️ If absorption is impaired due to gut issues or medication effects
✔️ For those with restricted or limited diets (e.g., vegan, coeliac or mental health factors)
✔️ To meet increased needs during certain life stages (e.g. perimenopause)
Perimenopause can create a “perfect storm” for nutritional insufficiency. Falling oestrogen levels can affect how the body uses certain nutrients. Age-related changes can impact digestion and absorption of nutrients. On top of that, symptoms such as poor sleep, anxiety and fatigue, can disrupt appetite and eating habits. Even Hormone Replacement Therapy – while incredibly beneficial for many – can alter metabolism in ways that shift nutritional needs.
In this context, supplements may be useful to support a sustainable approach to health and well-being. But there’s a difference between informed supplementation and throwing a multivitamin-shaped dart in the dark.
The Risks We Don’t Talk About Enough
It’s common practice to self-prescribe dietary supplements: 50–80% of menopausal women do. When these are high-dose (one-a-day) formulas or multiple supplements that double (or triple) up on ingredients, it can lead to overexposure, greater risk of side effects and harm through toxicity.
Some ingredients (like vitamins A, D, E and K) are more likely to build up in the body. Others can interact with medications, which is especially important to consider as we age and prescription use often increases. Interactions can reduce medication effectiveness or increase their side effects – from breakthrough bleeding to blood pressure drops and blood sugar fluctuations.
Dietary supplements are regulated, but not in the way that many people think they are. Whilst supplement companies can no longer make medical, health or nutrition claims without substantial evidence for approval, there are simply too many products to monitor effectively. Many supplements fall through the net because companies are only challenged if somebody goes to the effort of reporting them. Then weak sanctions and penalties for misrepresenting benefits of a supplement, often fail to act as an effective deterrent.
So, What Should We Be Encouraging?
If you’re considering a dietary supplement yourself, or supporting menopausal colleagues, here are some helpful questions to ask:
🧠 Why do I want to take this?
🩺 Has someone qualified advised me?
🛟 Do I know where to check for supplement quality and safety standards?
📋 How will I keep track of what I take and check for interactions?
⏸️ Do I know when to stop?
This is about creating space for informed choices – grounded in evidence, not fear or desperation. Because let’s be honest: the menopause experience is complex enough without having to decipher confusing labels or wellness hype.
Final Thoughts
Midlife brings real physical and emotional shifts. For some, supplements can offer gentle support. They’re not a substitute for access to effective care, evidence-based advice, or the right to ask questions and expect clear answers.
About the author
Mel Wakeman supports women who find food a source of anxiety, guilt and shame using non-diet and weight inclusive approaches. She specialises in nutrition for menopause, long term conditions and supports neurodivergent adults. With over 28 years’ experience (including 20 years lecturing), Mel has also worked with numerous organisations and shared her knowledge and expertise on National Radio and TV.