The best natural supplements and vitamins for menopause and perimenopause

Menopause is a natural module of a woman’s life, but it can still come with some unwelcome surprises – in the form of symptoms ranging from hot flashes, low libido and vaginal dryness to weight gain and mood swings. There is a wide variety of vitamins, nutrients, and herbs that help to significantly relieve menopausal symptoms.

The “natural approach” to relieving menopausal symptoms works quite differently from many conventional medical tests, such as synthetic hormone replacement and synthetic drugs. Because vitamins and herbs work with your body to still balance your hormones and support your overall well-being, natural supplements for perimenopause and menopause can actually prevent or reduce the severity of almost all of your symptoms, rather than permanently reducing them.

Natural supplements and vitamins for menopause

In our experience, women are often unaware of the power of vitamins, herbs, and herbal remedies to relieve symptoms. In many cases, their power comes from adaptogenic influences. Some herbs can harmonize with your body’s needs because they share plausible molecular properties with your own hormones. This can stimulate and slow hormone production and even mimic your own hormones, depending on your body’s unique needs.

Here is a list of the most effective herbs and supplements for menopausal symptoms, as well as the evidence behind their effectiveness and relevant safety information.

black cohosh

Black cohosh is a North American herb that has been used for centuries as a classic remedy for menopausal symptoms and other women’s hormonal health issues. The herb has been studied, and there is a growing body of research showing that black cohosh helps reduce menopausal symptoms, including night sweats. One of the best natural mood enhancers for menopause, the herb helps with menopausal depression and mood by raising your serotonin levels. The herb can be taken alone or as part of a multi-plant formula. At higher doses, there may be problems with headaches amid the side effects.

Omega 3s​

New research shows that omega-3 fatty acids and perimenopausal women often help alleviate mental strain and depressive symptoms. Taking a high-quality Omega-3 supplement also helps reduce joint pain and protect women’s heart and bone health.

magnesium​

Magnesium relieves anxiety and sleep disturbances related to hormonal imbalances in perimenopause and menopause. Magnesium also helps improve heart health and lower blood pressure, fight osteoporosis, and constipation, especially if you use magnesium citrate. Many women do not get enough magnesium in their diet, so taking a magnesium supplement is often key to symptom relief.

magnolia bark

Magnolia bark is a powerful support for menopause, prepared from the bark, leaves and flowers of the houpo magnolia tree. Used for thousands of years in classical Chinese medicine, current research has found magnolia bark to be effective for helping with hot flashes, insomnia, anxiety, depression, finitude, vaginal dryness, and loss of libido during menopause.

red clover

Red clover is a natural hormone replacement that acts like weak estrogens in your body. Because they supplement your own, stronger estrogens, they can help balance both systemless levels of both high and low estrogen. According to a study published in Obstetrics and Gynecology International, red clover also helps with other menopausal symptoms such as low libido, anxiety/depression, sleep problems and fatigue.

chaste fruit

Chasteberry helps you restore your natural ovulation and progesterone production until your body is finally ready to stop the cycle altogether. If you experience cramping, breast tenderness, cravings, and bloating, this is usually an indication that your progesterone levels are decreasing while estrogen remains high. Since chasteberry helps to gently raise your progesterone levels, it can stabilize these hormones again and reduce symptoms.

passion flower

Used by classical cultures to treat symptoms such as finitude, anxiety, and insomnia, passionflower contains natural monamine oxidase inhibitors (MAOIs) known to have antidepressant and anti-anxiety properties. Passionflower also helps increase levels of gamma-aminobutyric acid (GABA), a chemical in the brain that causes relaxation and reduces anxiety.