Top Supplements for Menopause in 2025: What to Take and What to Skip
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Menopause is a transformative phase that can bring a host of challenges—hot flashes, mood swings, sleep disturbances, and concerns about bone health, to name a few. As we move through 2025, the supplement market continues to evolve, offering new options that may help ease these symptoms and support overall well-being during this transition. However, with so many choices available, knowing what to take—and what to skip—can be overwhelming. As a dietitian, I believe that food is best and we should strive to improve our diet to get whole nutrients. However, in the case of insufficient diet, supplements are there to help improve our nutrient intake.
When choosing supplements, it’s important to select products that have been third-party tested for quality, purity, and potency. Third-party testing ensures that the supplement contains what the label claims, without harmful contaminants, and meets rigorous safety standards. Look for certifications such as the USP (United States Pharmacopeia), NSF International, or Informed-Sport/Informed-Choice logos on the label, as these signify that the product has undergone independent testing for quality assurance. Opting for verified supplements gives you peace of mind, knowing you’re getting a reliable and effective product.
In this post, we’ll break down the top supplements that are making a difference for menopausal women in 2025, and highlight a few that might not be worth your time (or money). As always, remember to consult with your healthcare provider before adding any new supplement to your routine.
What to Take
1. Calcium & Vitamin D: The Dynamic Duo for Bone Health
Why They’re Important:Menopause is often accompanied by a decline in bone density. Calcium is essential for strong bones, while vitamin D helps your body absorb calcium efficiently. Together, they form a crucial partnership in maintaining skeletal health.
Tips:
Look for supplements that offer the recommended daily dose of calcium along with vitamin D3.
Consider a supplement with added magnesium, which further supports bone health and muscle function.
2. Magnesium: For Relaxation and Sleep Support
Why It Helps: Magnesium plays a key role in muscle relaxation, nerve function, and sleep quality. It can also help manage stress levels and reduce the frequency of night-time cramps and insomnia that many menopausal women experience.
Tips:
Choose forms like magnesium citrate or glycinate for better absorption. Beware: Magnesium citrate is also used to treat constipation.
Incorporate magnesium-rich foods into your diet—think leafy greens, nuts, and seeds—to complement your supplementation.
3. Omega-3 Fatty Acids: Heart and Brain Health
Why They’re Beneficial: Omega-3s, found in fatty fish and fish oil supplements, offer anti-inflammatory benefits that are critical during menopause. They support cardiovascular health, aid in brain function, and may even help reduce the severity of hot flashes.
Tips:
Aim for a high-quality fish oil supplement with a good balance of EPA and DHA.
If you’re vegetarian or vegan, look for algae-based omega-3 supplements.
4. Phytoestrogens: Natural Hormone Balancers
Why They Work: Phytoestrogens are plant-derived compounds that mimic estrogen in the body, potentially easing the hormonal fluctuations of menopause. Sources include soy isoflavones, red clover, and black cohosh.
Tips:
Research-backed options like soy isoflavone supplements have shown promise in reducing hot flashes and other symptoms.
It’s important to use these supplements under the guidance of a healthcare professional, as individual responses can vary.
5. Adaptogens: Stress Management for Modern Women
Why They’re Trending: Adaptogenic herbs like ashwagandha and rhodiola have gained popularity for their ability to help the body manage stress and balance hormones. They can be particularly helpful for mood swings and overall emotional well-being during menopause.
Tips:
Look for standardized extracts to ensure you’re getting a consistent dose.
Start with lower doses to see how your body reacts before increasing your intake.
6. Probiotics and Prebiotics: Gut Health Matters
Why They’re Key: A healthy gut is essential for nutrient absorption and immune function. Probiotics help maintain a balanced gut microbiome, which can influence hormone metabolism and inflammation levels.
Tips:
Choose a multi-strain probiotic with a high CFU count for maximum benefit.
Incorporate prebiotic-rich foods like garlic, onions, and bananas, or consider a combined supplement for a synergistic effect.
7. B Vitamins: Boost Energy and Mood
Why They Help: B vitamins, particularly B6 and B12, are vital for energy production, cognitive function, and mood regulation. Many women find that these vitamins help combat fatigue and mood swings during menopause.
Tips:
Consider a B-complex supplement to cover all your bases.
Ensure you’re also getting enough folate (B9) to support overall health.
What to Skip
1. DHEA: The Controversial Hormone Precursor
Why to Avoid: While DHEA (dehydroepiandrosterone) is often marketed as a natural way to balance hormones, its benefits and risks remain controversial. Some studies suggest it may help with mood and energy, but others indicate potential side effects and long-term risks. It’s best to approach DHEA with caution and only under strict medical supervision.
2. Overhyped “Miracle” Supplements
Why to Be Cautious: The market is flooded with supplements that claim to “cure” menopausal symptoms overnight. These products often lack robust scientific backing and can be expensive. Instead of chasing quick fixes, focus on well-researched, proven supplements that address your specific needs.
Tips:
Avoid supplements with bold claims that seem too good to be true.
Research brands and read reviews, but always prioritize guidance from trusted healthcare professionals.
Final Thoughts
Navigating menopause can be challenging, but the right supplements can make a significant difference in managing symptoms and supporting your overall health. In 2025, options continue to evolve—with a focus on scientifically backed, natural ingredients that cater to the unique needs of menopausal women.
Remember, every woman’s experience with menopause is different. What works for one person might not work for another, so it’s essential to personalize your approach. Always consult with your healthcare provider before starting any new supplement regimen, and listen to your body as you experiment with what best supports your well-being.
Which supplements have you found most helpful during menopause? Share your experiences and tips in the comments below!
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider before making any changes to your supplement routine.
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