6 supplements that support a healthy menopause

First, the tough news: Despite the many claims online, there aren’t any natural remedies that fully eliminate menopause symptoms like hot flashes, brain fog, or low libido. But that doesn’t mean women can’t support their health in meaningful ways during this life stage. Along with checking for vitamin or mineral deficiencies with your healthcare provider, consider these evidence-backed supplements.

Getting enough protein is crucial during menopause, especially to maintain lean muscle mass. Kelli Richardson, Ph.D., RDN, nutrition scientist and dietitian at WeightWatchers, recommends 1 to 1.6 grams of protein per kilogram of body weight. For a 165-pound woman, that’s about 75 to 120 grams daily.

While it’s best to get protein from whole foods like meat, dairy, nuts, and soy, supplementation may help if you’re falling short. Choose a product with 20 to 30 grams of protein per serving, minimal added sugar, and third-party verification from organizations like NSF International or U.S. Pharmacopeia.

Check out the 15 best sources of protein

Creatine, a molecule made from amino acids and found in foods like beef and seafood, can support both muscle and bone health. A meta-analysis of 10 trials found that when taken for more than 6 months, creatine combined with strength training significantly improved upper and lower body strength in older women.

“Creatine enhances muscle strength and energy metabolism in the brain, benefiting memory, mood, and energy levels,” says NYC-based endocrinologist Dr. Victoria Finn, M.D. Look for 3 to 5 grams per day of creatine monohydrate — the most research-backed form — and avoid unnecessary sweeteners.

Calcium is vital for bone density, especially after menopause, when estrogen levels drop and calcium absorption decreases. “Women over 50 need about 1,200 mg of calcium daily,” says Richardson. While dairy products like milk, yogurt, and cheese are good sources, consider supplementing with 500 mg if your diet falls short.

Calcium carbonate is typically the most cost-effective form. Supplements that include vitamin D (or are taken with it) can boost absorption.

To help the body absorb and properly use calcium, pairing vitamin D3 with K2 can be especially beneficial. “Vitamin D is essential for bone and immune health, while K2 guides calcium into bones rather than arteries,” says Dr. Seema Bonney, M.D., a functional medicine physician in Philadelphia.

Women over 50 are more prone to bone loss, so this combo can be particularly helpful. Look for around 10 mcg of vitamin D3 with K2, and take it with food that contains fat for better absorption.

Learn more about why calcium and vitamin D matter — and how to get more in your diet

Magnesium supports sleep, digestion, and blood sugar regulation — areas that often shift with age. “Many women are deficient without knowing it,” says Bonney. The form you choose should match your specific needs:

• Glycinate: calming, good for sleep and anxiety
  
  

• Citrate: supports digestion
  
  

• Malate: helps with muscle pain and energy
  
  

Stick to 350 mg or less per day to avoid side effects like digestive upset or muscle weakness.

Learn more about nutrition during menopause