Menopause is a natural stage of life, but it is also a complex transition that can affect how you feel and manage your day-to-day life. Hormonal changes during this time can affect your physical, mental, and emotional health. Hot flushes, disrupted sleep, weight changes, mood shifts and joint discomfort are just some of the experiences that can make daily life more challenging.
If you are looking for the best menopause supplements to support you in this stage of life, this guide covers what menopause involves, how the body changes, and which herbal and nutritional options are commonly used.
This guide provides general information and is not intended to replace advice from your doctor or another qualified health professional. For personalised recommendations, speak with your healthcare provider.
What Is Menopause?
Menopause is a natural biological transition that occurs when a woman’s menstrual periods have stopped for 12 consecutive months, with no other underlying medical cause. It usually occurs between the ages of 45 and 55, although the timing varies from person to person. Menopause is not a disease or disorder. It is a natural stage of life that marks the end of one’s reproductive years.
The menopause transition can be understood in two stages: perimenopause, which leads up to menopause, and postmenopause, which follows it.
Perimenopause is the transitional phase leading up to menopause. During this time, oestrogen and progesterone levels fluctuate, and many women begin to experience menopause-related symptoms. Perimenopause can last several years, although the length varies between individuals.
Postmenopause refers to the stage of life after menopause and continues for the rest of a person’s life.
Symptoms of Menopause
The experience of menopause varies considerably between individuals. Some women have no or mild symptoms, while others experience symptoms that can affect daily life, particularly during perimenopause.
Common symptoms include:
- Hot flushes and night sweats
- Mood changes, including irritability and low mood
- Sleep difficulties
- Fatigue and reduced energy
- Weight gain, particularly around the abdomen
- Joint and muscle discomfort
- Vaginal dryness or discomfort
- Reduced libido
- Dry or itchy skin
- Anxiety
It is also important to note that not everyone experiences the same symptoms, and their severity and duration can vary between individuals
Natural Ways That May Help Relieve Menopause Symptoms
There is a range of herbal and nutritional options that some women consider when managing menopause symptoms. Individual responses can vary, and supplements should be used appropriately and ideally discussed with a health professional.
Key Nutritional Supplements
Magnesium is a mineral involved in hundreds of processes throughout the body, including normal muscle and nerve function, energy production and maintaining healthy bones. During menopause, getting enough magnesium may help support overall wellbeing, healthy bones and normal muscle function.
Vitamin B Complex contains several B vitamins that support energy metabolism and nervous system function. During menopause, B vitamins may help support energy levels and mood, particularly when dietary intake is insufficient.
Vitamin C is an antioxidant that contributes to collagen production and supports healthy skin and connective tissues. During menopause, it may help support skin health as hormonal changes can affect the skin.
Vitamin E is an antioxidant that helps protect cells from oxidative stress. It may also help with some menopause symptoms, including hot flushes.
Essential Fatty Acids (EFAs) are fats that the body needs to obtain through food. During menopause, they may help support skin health and overall wellbeing.
Multivitamins contain a combination of vitamins and minerals that may help support women’s nutritional needs during menopause, especially when the diet does not provide enough of certain nutrients.
Why Someone Might Choose a Blended Formula Over a Single Ingredient
Menopause can involve multiple symptoms at once. A single-ingredient supplement may only be intended to address one concern. Blended formulas, on the other hand, combine several herbal or nutritional ingredients that may be selected to support different aspects of menopause.
For example, a blended formula may combine several herbal extracts and nutrients, with each ingredient included for a different reason. This can make a combination product a convenient option for women experiencing several menopause symptoms at the same time, rather than taking multiple single-ingredient supplements.
That said, some women may prefer single-ingredient products when one symptom is their primary concern. The right approach depends on the individual.
Gut Health and Probiotics During Menopause
The gut microbiome plays a role in oestrogen metabolism through a collection of gut bacteria and their genes, collectively known as the estrobolome. During menopause, declining oestrogen levels are associated with changes in the gut microbiome, although the nature of these changes varies between studies.
Probiotics may offer support for digestive health and some menopause-related symptoms. Speak with your doctor or a qualified health professional before adding a probiotic supplement to your routine.
Key Herbal Ingredients for Menopause Support
Black Cohosh (Actaea racemosa) is one of the most well-known and researched herbal options for menopause. It is traditionally used in women’s health and is often considered for hot flushes, night sweats, sleep disturbance, and mood-related symptoms.
Chaste Tree (Vitex agnus-castus) is used in herbal medicine and is often associated with menstrual cycle regularity and hormonal changes during perimenopause, when hormonal fluctuation is most pronounced.
Sage has traditional use for hot flushes and excessive perspiration. Some blended perimenopause supplements use sage as a key ingredient.
Shatavari is an Ayurvedic herb with adaptogenic properties. It is used in women’s health and is considered relevant across the perimenopause to post-menopause phases.
Siberian Ginseng is an adaptogenic herb traditionally used to support the body’s response to stress and fatigue. It is often included in blended formulas aimed at supporting energy and resilience during the menopause transition.
Dietary Support
Food can also play a big role in managing symptoms. Including phytoestrogen-rich foods in the diet, which contain plant compounds with mild oestrogen-like activity, may be helpful for some women. Foods that contain phytoestrogens include soy, flaxseeds, sesame seeds, chickpeas, lentils, and various nuts and beans.
Maintaining a balanced diet, limiting refined sugars, and getting enough calcium and vitamin D to support bone health are important during menopause
Weight management can also become more challenging during and after menopause. Hormonal changes influence how the body stores fat. A balanced diet alongside regular physical activity is considered one of the most sustainable approaches to managing weight during this stage.
Products to Consider
At NZ Health Store, several well-regarded options may be worth exploring if you are looking for herbal and natural support during menopause or perimenopause.
Harker Herbals Peri & Menopause Balance is a blended herbal formula in vege capsule form containing Cognivia Sage, Chaste Tree, Shatavari, and Siberian Ginseng. This combination addresses several of the ingredients commonly associated with perimenopause support in a single, convenient product.
Actor Femular FORTE 30 Tablets:is a non-hormonal tablet formulated with the extract of Black Cohosh (Ze 450). It is suitable for those managing moderate menopausal symptoms and contains no added gluten, wheat, yeast, soy, or artificial additives.
Harker Herbals Women's Tonic: is a liquid herbal formula containing Black Cohosh, Clary Sage, and a blend of traditional herbs to support women's health during menopause and perimenopause. It is available in 250ml and 500ml bottles.
Weleda Sepia Comp is a homeopathic preparation made in New Zealand. It is traditionally used for symptoms including hot flushes, weakness, irregular periods, perspiration, sleeplessness, and nervous tension.
You can browse a broader range of products in our Women’s Health collection at NZ Health Store.
Key Takeaway
Menopause is a complex, multi-system hormonal transition. The best menopause supplements will differ from person to person depending on which symptoms are most prominent, what stage of menopause one is at, and individual health circumstances.
Whether considering a herbal blend for broad perimenopause support, a single-ingredient product such as black cohosh for hot flushes, or nutritional support for bone, skin, and energy, it’s important to choose products that align with your individual health needs and goals.
