Top Menopause Supplements of 2024

By: DTW Health Advisory Board

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what to avoid?

what to look for?

Menopause Supplements: What Are They All About?

For some women, perimenopause—a word that translates to "around menopause"—can start as early as age 35 and can last up to 10 years. Some may experience a longer or shorter perimenopausal phase. During this time, women’s bodies prepare for the transition into menopause. There is no official test to determine if you are definitively in perimenopause. However, there are telltale signs and health concerns that include (but are not limited to): hormonal weight gain, hot flashes, night sweats, mood swings, irregular periods, a change in flow or the cadence of the menstrual cycle, low energy, vaginal dryness, and difficulty sleeping.⁵

After perimenopause comes menopause, marking the end of a woman’s reproductive years. On average, this occurs at age 51. Menopause is characterized by the end of menstrual periods for 12 consecutive months. This is due to the loss of ovarian follicular function and a decline in circulating estrogen levels.

Then comes postmenopause, a time after a woman has not had a menstrual period for a year or more. During this time, there is a natural decline in reproductive hormones, and the ovaries stop releasing eggs. However, many women continue to experience hormonal weight gain, hot flashes, night sweats, mood swings, low energy, vaginal dryness, and difficulty sleeping. This is why a dietary supplement that addresses all stages of menopause is ideal.⁶

a good menopause supplement works to:

Ease Hot Flashes and Night Sweats⁷

Support Healthy Sleep⁸

Support Better Mood⁹

Ease Dizziness and Fatigue⁹

Support Joint Health and Comport¹⁰

Help With Vaginal Dryness^11,12

Support Maintenance of Bone Health¹³

Support Improved Body Composition^14-16

Support Healthy Cortisol Levels and Stress Response¹⁷

Title

Top 4 Criteria For A Quality

Menopause Supplement

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We spent months researching menopause supplements. There are specific ingredients that, when present in a formula, can help differentiate high-quality menopause supplements from generic ones. Below are the four essential ingredients to look for when deciding which menopause brand is right for you.

#1 Ashwagandha

Ashwagandha is an adaptogen, an active ingredient in certain plants and mushrooms that is believed to support the body through physical and mental stress. Ashwagandha, also known as Indian Winter cherry or Indian Ginseng, is an evergreen shrub that grows in Asia and Africa. It has been studied extensively and shown to manage and ease stress while enhancing sleep quality. This is important during the stages of menopause as many women report an increase in stress, mood swings, feeling the blues, and trouble sleeping.^18-20

We recommend looking for Ashwagandha KSM-66^®, the ashwagandha root extract with the most extensive set of research, the highest number of certifications, and clinical trials that show it has the highest concentration with the most bioavailability on the market today; all while retaining all the natural constituents of the herb in the original balance. We also recommend looking for a formula that has Ashwagandha at least 250 mg per serving. This is the dosage clinical studies have shown to be effective in supporting sleep quality, healthy stress, and cortisol levels.¹⁷

#2 Hormonal Weight Management Support

During perimenopause, menopause, and post-menopause, many women experience hormonal weight gain. That’s because when women lose estrogen, they can become more insulin-resistant.²¹ Although many formulas support the most common complaints like hot flashes, night sweats, and mood swings, many fail to include support for hormonal weight management. We suggest looking for a well-rounded formula that contains ingredients such as Chromax chromium picolinate to combat hormonal weight gain. A premium brand will go the extra mile to tackle hormonal weight, something many women struggle with.

#3 Chasteberry

Chasteberry, also known as Chaste Tree, has been traditionally used in herbal medicine for its beneficial effects on women's health, particularly in managing perimenopausal symptoms. Chasteberry is recognized for its ability to help ease conditions associated with menopause such as hot flashes. Studies suggest that chasteberry might help ease menopause by mimicking some of estrogen's effects in the body.^22,23

Stack Tip: We recommend a formula combining chasteberry with Estro-G-100.^® Estro-G-100^® is a patented medical blend that combines red angelica, silkplant, and fireweed plant extracts to ease some of the most common conditions of menopause. Over a 12-week randomized, double-blind, placebo-controlled trial involving 64 participants, the EstroG-100^®group showed a substantial reduction in menopause hot flashes, night sweats, nervousness, mood, joint discomfort, and vaginal dryness compared to the placebo group.^24-26

#4 Vitamin D3

Research indicates that 20% of bone loss in women happens during menopause.²⁷ Vitamin D3, known as cholecalciferol, is crucial for maintaining optimal bone health. Vitamin D3 is essential for absorbing calcium and phosphorus in the intestines, which are critical minerals for bone formation and maintenance. Bones can become thin, brittle, and misshapen without sufficient vitamin D3.¹³

We advise looking for a formula that also includes Vitamin D3 so you can support your bone health. The recommended daily dose of Vitamin D is 600-800 IU (International Units) per day. Adults 19-70 is 600 IU and Adults over 70 is 800 IU. Therefore we advise looking for a formula that has 600 IU or higher, especially if you are over 70.

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3 Things To AVOID

When Buying A Menopause Supplement

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1. formulas targeting just one sympton

Many companies take advantage of knowing there are 48 recognized signs of menopause4 and sell individual supplements for each. For example, one product to help with hot flashes, another to help with sleep, another to help with mood. This leaves consumers in a position where they must buy multiple products to ease their specific needs or struggle to choose which supplement is right for them.

In closer examination of the brands that do this, you’ll notice the ingredients are often the same or very similar in each product.

That’s why we suggest looking for a product that eases many signs of menopause with a comprehensive formula that can help a woman through all stages: peri-menopause, menopause, and postmenopause.

2. titanium dioxide & other hormone disruptors

If you look closely at the label's ingredient section, you’ll see “other ingredients” listed. This is where ingredients like titanium dioxide and other potentially harmful hormone disruptors can be hidden.

Titanium dioxide is widely used in many popular supplements to give the capsules a uniform, bright white color, making them more visually appealing to consumers. However, the drawbacks of using ingredients like titanium dioxide far outweigh the benefits. This additive has been associated with DNA damage, acute inflammation, liver and intestinal toxicity, an impaired immune system, effects on the gut microbiome, and even negative effects on hormones.^28,29 Adding an ingredient that can negatively affect hormones in a menopause supplement is completely counterproductive.

While this ingredient is still allowed in the United States, the European Food Safety Authority (EFSA) declared it unsafe for consumption and, as of 2022, banned its use as an additive in supplements.³⁰

We recommend avoiding ingredients like these and instead looking for a more health-focused brand that only uses clean ingredients that are better for you and better for your hormones.

3. lack of supporting ingredients

There are over 50 hormones in the human body31; therefore, for a woman’s menopause formula to truly be well-rounded, it must have the right supportive ingredients to provide comprehensive support. Avoid formulas that don’t include ingredients such as Black CoHosh and Diindolylmethane (DIM), which have additional benefits for menopausal women.^32-34

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How We Evaluated Our Menopause Health Supplement Recommendations

natural, science-backed ingredients

Hormones are very sensitive to toxins, so we looked for products with only natural, clean, science-backed ingredients.

dosage

We noticed some brands don’t have the required hero ingredient amount to substantiate listed claims and benefits. We looked for brands that included ingredients at the dosage necessary to be clinically impactful.

side effects

Although various hormonal interventions are available to help ease menopause, many of these can result in undesired side effects. We looked for ingredients with studies to support the fact that people taking them didn’t experience adverse side effects.

added support for multi-symptom conditions

We’ve seen that some brands rely on just one ingredient to address just one component of menopause. We looked for comprehensive formulas that address overall menopause to give maximum benefits.

ease of use

When choosing a supplement, we know it will become part of your everyday routine, so it needs to be easy to take. We looked for a reasonable capsule serving per day (two or fewer) and a 60-day or more satisfaction guarantee.

2024 Menopause Support Buying Guide

Advertisement sponsored by Stingray Direct, the distributor of Stonehenge Health products.

stonehenge health^®
for women
menopause support

researched & approved

Pros

Contains Chasteberry

Contains Ashwagandha KSM-66^®

Contains Chromax^® Chromium Picolinate for hormonal weight management

Contains 800 IU of Vitamin D3

Contains supporting Ingredients: Black CoHosh, Diindolylmethane (DIM)

Contains 515 mg of EstroG-100®

Clean ingredients with no hormone-disrupting additives

Cons

Often out of stock due to high demand

why we approved

Stonehenge Health For Women Menopause Support tops the recommended list because this comprehensive formula includes all four essential menopause ingredients, including Ashwagandha in the form of Ashwagandha KSM-66,^® hormonal weight management support from Chromax^® Chromium Picolinate, Chasteberry, and Vitamin D3, all at the doses shown to be clinically effective to support the claims made by Stonehenge Health.

We were also impressed to see that Stonehenge Health For Women Menopause Support added additional clinically backed ingredients to support overall hormone wellness, including Diindolylmethane (DIM), which traditionally plays a role in estrogen metabolism under certain conditions at certain doses and Black CoHosh, traditionally used to ease the frequency and severity of hot flashes.

The biggest difference between Stonehenge Health For Women Menopause Support and every other brand on this list is that it contains 515 mg of EstroG-100.® EstroG-100® is powerful because it has been clinically shown to ease 10 out of the 12 most common menopausal conditions on the Kupperman Scale, which is widely used in clinical research to assess the effectiveness of treatments for menopause. EstroG-100^® eased many of these common complaints by more than 50% compared to the placebo. Additionally, EstroG-100^® has undergone rigorous safety evaluations by the FDA and Health Canada.

These ingredients on their own and combined may help ease 16 menopause woes, the highest we’ve seen of any formula on the market.

We verified that Stonehenge Health’s formula does not contain synthetic fillers or artificial ingredients, is non-GMO, uses vegetarian capsules, and is manufactured in the USA with internationally sourced premium ingredients. In other words, there are no added ingredients that potentially disrupt hormones. Stonehenge Health also backs its products with a no-questions-asked, 90-day money-back guarantee.

*Please refer to the manufacturer’s product website for detailed information.

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meno
menopause vitamin capsules

researched

Pros

Title

Contains 300 mg Ashwagandha KSM-66^®

Contains 600 IU of Vitamin D3

Contains Chasteberry

Contains Black Cohosh

Cons

Title

Does not help with hormonal weight management

Contains titanium dioxide

Does not contain sufficient doses of each nutrient to substantiate claims

Meno Menopause Vitamin Capsules(available as capsules or gummies) contain Ashwagandha in the form of Ashwagandha KSM-66® and 600 IU of Vitamin D3 to support bone health. While we were happy to see both of these important ingredients—as well as supporting ingredients Black CoHosh and Chastberry—our biggest issue with Meno Menopause Vitamin Capsules is that most of the ingredients in their formula aren’t added at the clinically studied amounts to substantiate most of their claims and overall effectiveness. In other words, you may not get the results they promise when you take this because there isn’t enough of each ingredient to be clinically impactful.

What was also very concerning is that Meno Menopause Vitamin Capsules contain titanium dioxide. The additive is allowed in the United States, but one that the European Food Safety Authority (EFSA) has declared unsafe for consumption and banned in supplements. It’s frustrating that a supplement created to help hormones would include an ingredient that could potentially disrupt hormone balance for the purpose of making the color of the capsule whiter.

Meno Menopause Vitamin Capsules offers a 60-day money-back guarantee, but we would have preferred to see a 90-day guarantee to allow more time for consumers to assess if it is right for them.

*Please refer to the manufacturer’s product website for detailed information. Meno Menapuse is a trademark of OPostiv

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happy mammoth
hormone harmony™

researched

Pros

Title

Contain Ashwagandha KSM-66® (unclear how much)

Contains Chasteberry

Cons

Title

Does not contain Vitamin D3 for bone health

Unclear how much of each ingredient is in each capsule

Unclear if they can substantiate their weight management claims

Requires 3 capsules per day

Only 24 servings per bottle (less than a 1 month supply for $69.99)

Happy Mammoth Hormone Harmony™ has gained popularity thanks to heavy online marketing. While we were pleased to see it contained Ashwagandha in the form of Ashwagandha KSM-66,® and Chasteberry, it was unclear how much of each was in their formula as they are part of “complexes.” Grouping their key ingredients into “complexes” seems to be a tactic this brand uses to avoid indicating the actual dosages of each ingredient. Many brands argue that they use these proprietary blends or complexes to protect their formulas from competitors. However, a blend like this allows the brand to hide how much of a key ingredient is in the product. For example, for Happy Mammoth Meno Daily™ to substantiate their weight management claims, they need 600mg of Ashwagandha KSM-66® in their product. We do not know if this is the case based on the lack of transparency on their label. This is true for all their ingredients. They have some good ingredients in their blends but hide all the amounts, leaving the customers wondering if they are truly getting what they are paying for.

What’s most suspicious about this brand is that they are the most expensive in this category of supplements at $69.99 per bottle, but you don’t even get a one-month supply for that price. For $69.99, you get a bottle with just 24 servings, which comes out to almost $3 per day because you must take three capsules daily.

Like other brands on this list, they sell multiple supplements in their menopause line. If you also want bone support and Vitamin D3, you must purchase their Hormone Harmony™ PLUS+ for an additional $69.99. They also sell an additional supplement called Happy Mammoth Meno Daily.™ They suggest you purchase these supplements in a bundle, although they all say they ease the same menopause complaints.

*Please refer to the manufacturer’s product website for detailed information. Happy Mammoth is a registered trademark of Happy Koala LLC

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estroven complete
multi-symptom menopause

researched

Pros

Title

Contains Rhubarb Root Extract

Cons

Title

Relies on just one ingredient

Does not contain Ashwagandha KSM-66®

Does not contain Vitamin D3

Does not contain Chasteberry

Does not contain any additional supporting ingredients

Contains titanium dioxide

Estroven is a brand that has a stronghold in the menopause market but in a puzzling way. They have seven menopause products, all claiming to be multi-symptom relief products, yet each is specific to one condition. Instead of adding key ingredients into one powerful capsule, like Stonehenge Health For Women Menopause Support, they put one to two ingredients into each capsule and sell them separately, leading consumers to have to purchase multiple products and spend hundreds of dollars to get comprehensive wellness during menopause.

Their standard base product, “Estroven Complete Multi-Symptom Menopause,” claims relief for all major menopause symptoms. Why would they need to sell six additional products if that was the case? Most likely because Estroven Complete Multi-Symptom Menopause only contains 1 ingredient, 4 mg of Rhubarb Root Extract.

If you also wanted to get a product with Ashwaghana, you’d have to purchase their “Estroven Complete + Ashwagandha Multi-Symptom Menopause.” This product costs more and only includes 125 mg of generic Ashwagandha. Then, if you wanted additional supporting ingredients like Black Cohosh, you’d have to purchase “Estroven Menopause Relief Stress Relief and Energy Boost.” You’re now up to 3 capsules per day and spending $63.97. They also sell two additional products for weight management…See what we mean about companies selling formulas targeting just one symptom?

Now compare that to our first recommended product on the list, For Women Menopause Support by Stonehenge Health, which includes comprehensive support to ease 16 menopause signs with all these ingredients in just one serving.

Also troubling is that Estroven Complete Multi-Symptom Menopause contains just one active ingredient, Rhaphontic Rhubarb Root Extract. However, the “other ingredients” section contains ten additive ingredients, including the capsule colorant titanium dioxide.

We recommend choosing a brand with cleaner ingredients and a more comprehensive formula.

*Please refer to the manufacturer’s product website for detailed information. Estroven is a registered trademark of DSM IP ASSETS B.V.

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provitalize
by better body co.

researched

Pros

Title

Contains three clinically studied probiotic strains

Can be effective for hormonal weight management

Cons

Title

Does not contain Ashwagandha KSM-66®

Does not contain Vitamin D3

Does not contain Chasteberry

Does not contain Black Cohosh

Users complain results are not achieved

Poor Better Business Bureau (BBB) Rating

Do not contain any ingredients specific to menopause

If you look at the descriptions of Provitalize by Better Body Co., it claims their Natural Menopause Probiotic can support digestive health, weight, metabolism, joints, sugar cravings, and five symptoms of menopause with the ingredients, probiotics, Black Pepper, Turmeric, and Curry Leaf. While these four ingredients all have health benefits, this looks to be a formula labeled for menopause with no true menopause-supporting ingredients. It seems as if this company simply added the word “menopause” onto an already existing probiotic, letting customers assume this was a product created specifically to help women through menopause. After further investigation, it looks as if Provitalize is making menopause claims and trying to use the inclusion of curcumin to substantiate them. However, the only study³⁵ they are using to substantiate their menopause claims admits that curcumin doesn’t help in menopause. This is probably why many users have reported having no real results when taking Provitalize. We recommend avoiding brands with claims that seem too good to be true.

Another indication that they have capitalized on a growing menopause market is that even with all their advertising geared towards this product helping women “fight menopause,” their frequently asked questions page states, “Provitalize works for men just as well as for women,” leading us to believe this company markets to women but included no ingredients unique to women’s menopause health needs.

We appreciate that Provitalize has three clinically studied probiotic strains, only one of which, L. Gasseri, has been shown to help with weight loss; therefore, it can be effective for hormonal weight management during menopause.

However, what was most troublesome about this brand was their 41 complaints on Better Business Bureau (BBB) last year, which gave us some major pause for concern.

Instead, we recommend finding a company that has taken the time to develop a supplement specifically for menopause.

*Please refer to the manufacturer’s product website for detailed information. Provitalize is a registered trademark of Maneuver Marketing Pte. Ltd

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