Menopausal Supplements in the UK: Evidence-Based Guide

Menopause is a natural stage in a woman's life, typically occurring between the ages of 45 and 55. It marks the end of menstrual periods and brings about hormonal changes. Common symptoms include hot flashes, night sweats, mood swings, and trouble sleeping. These can make daily life harder.

In the UK, doctors often recommend hormone replacement therapy (HRT) for menopause. Some women also use supplements to help with mild symptoms. This guide explains vitamins, minerals, and herbal supplements that may help, based on NHS and NICE guidance.

Key Vitamins and Minerals for Menopause

Vitamin D

• Helps the body absorb calcium and maintain strong bones.
• The NHS recommends 10 micrograms (mcg) per day, especially in autumn and winter.

Calcium

• Supports bone health, which is especially important after menopause.
• Women over 50 should aim for approximately 1,200 mg of calcium daily through food or supplements.

Vitamin B6 and B12

• Help with energy and mood.
• Found in eggs, meat, dairy, and leafy greens.

Magnesium

• Supports sleep, reduces muscle cramps, and may help with mild anxiety.
• Sources include nuts, seeds, and leafy greens. Supplements may help with joint pain or hot flashes.

Herbal Supplements and Plant-Based Options

Phytoestrogens

• Plant compounds that act a little like oestrogen.
• Found in soybeans, flaxseeds, chickpeas, soy isoflavones, and red clover.
• Some women find them helpful for hot flashes, but the evidence is mixed.

Black Cohosh

• Used for hot flashes and mood swings.
• Research is limited, and it may not be safe for women with liver problems.
• Always consult a doctor before using.

Supplements for Bone and Heart Health

Omega-3 Fatty Acids

• Found in fish oil or flaxseed supplements.
• Good for heart health, though they do not directly reduce menopause symptoms.

Collagen

• May support skin, joints, and bone strength.
• Research is ongoing, and effectiveness varies.

Vitamin K2

• Helps the body use calcium properly for strong bones.
• Often taken with calcium and vitamin D.

Are Menopause Supplements Safe?

• Supplements can fill gaps in your diet, but should not replace a balanced diet.
• Herbal supplements, such as black cohosh or red clover, can interact with other medications.
• Excessive intake of calcium or vitamin D can be harmful.
• Always consult a healthcare professional before starting any new supplements.

Lifestyle Tips to Help With Menopause

• Exercise, such as walking, jogging, or resistance training, helps strengthen bones, improve heart health, and boost mood.
• Eat Well: Focus on fruits, vegetables, whole grains, and lean proteins.
• Sleep: Maintain a regular schedule and bedtime routine.
• Manage Stress: Yoga, meditation, or mindfulness can help alleviate mood and anxiety issues.

When to See a Doctor

• Symptoms that are severe or don't improve with supplements and lifestyle changes.
• Persistent hot flashes, night sweats, or mood swings that significantly affect daily life.
• Sudden changes in health, such as bone pain or heart issues, may indicate a serious underlying condition.
• Doctors may recommend HRT or other treatments for symptom relief.

Supplements are most effective when used in conjunction with a balanced diet, regular exercise, adequate sleep, and professional medical guidance.

References (UWE Harvard Style)

1. NHS. (2023) Menopause. Available at: https://www.nhs.uk/conditions/menopause/ (Accessed: 22 September 2025).
2. NICE. (2023) Menopause: Diagnosis and management. Available at: https://www.nice.org.uk/guidance/ng23 (Accessed: 22 September 2025).
3. British Nutrition Foundation. (2022) Nutrition and menopause. Available at: https://www.nutrition.org.uk/healthyliving/menopause.html (Accessed: 22 September 2025).
4. National Institute for Health and Care Excellence. (2023) Herbal remedies and menopause. Available at: https://www.nice.org.uk/ (Accessed: 22 September 2025).
5. Women's Health Concern. (2022) Supplements in menopause. Available at: https://www.womens-health-concern.org/ (Accessed: 22 September 2025).