The 5 Best Supplements for Menopause: Natural Support for Hormones, Skin, Strength and Balance
The 5 Best Supplements for Menopause: Natural Support for Hormones, Skin, Strength and Balance
Having been through Menopause, I experienced a period of significant change that affected the way I looked and how I felt about myself, I changed shape and gained weight, suddenly developing a menopause belly, it changed how I felt about sex and made me some times feel quite depressed. I know from friends and women's focused menopause events that I've attended, the symptoms experienced can be a long list and sometimes difficult to find a solution. It's all down to the changes in estrogen and progesterone levels in our bodies, we experience changes in energy, mood, skin elasticity, hair strength, bone density, and even effecting our response to stress. While every journey is unique, I've found that certain natural supplements can offer effective support.
This article discusses my personal recommendations of the essential 5 supplements that I have tried and tested.
1. A Hormone Balancing Complex
A high-quality hormone balancing supplement is a foundational support for menopausal wellness. These often include a blend of adaptogenic herbs like maca root, chasteberry (vitex), ashwagandha, and black cohosh, which help regulate estrogen and progesterone levels and ease common symptoms such as hot flushes, irritability, and mood swings.
How it helps:
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Supports natural hormone production and balance
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Reduces hot flashes and night sweats
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Helps stabilize mood and energy levels
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Calms the nervous system and supports adrenal function
I recommend Wild Nutrition Menopause Complex. This is a high quality UK brand and certified B corp.
2. Marine Collagen
Collagen levels drop rapidly during menopause, and you may experience dry, thinning skin, joint stiffness, and weaker hair and nails. I have definitely seen benefit in taking a daily marine collagen supplement. I have tried both the powder and pill types. The powders can be added to drinks such as smoothies but personally I don't like them and prefer an easy swallow pill type.
How it helps:
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Boosts skin elasticity, hydration, and firmness
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Strengthens hair and nails
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Supports joints, tendons, and ligaments
Marine collagen is especially rich in amino acids like glycine and proline, which are key to collagen production and tissue repair. Choose a sustainably sourced, hydrolyzed marine collagen powder for best results, and pair it with vitamin C to enhance absorption.
There are many to choose from with some backed by celebs. I have found the following to be a great product at a good price point. It's also UK company. The Pretty Smart Food Company Marine Collagen
3. Vitamin D3
Vitamin D is essential for bone health, which becomes a bigger concern post-menopause due to estrogen's role in calcium regulation.
Since many women are deficient in vitamin D, especially during winter months or if spending less time outdoors, supplementing daily is a smart move.
This is an essential supplement that I take every day that supports my fitness and weight training routine. This one isn't an expensive one and I've purposely chosen a good budget option. Natures Aid Vitamin D
4. Mushroom Complex
Medicinal mushrooms are a powerhouse of support during menopause. It's best to choose a supplement with a wide mix of varieties including Reishi, Chaga, Cordyceps, Shitake, Oyster and Maitake to provide:
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Balanced cortisol and support for the adrenal system
Antioxidant and immune support
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Improved energy and reduced fatigue
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Enhanced brain function and focus
They are really the new super food supplement and I take this daily with a focus around immune support. I recommend Certified Organic (Bio) Blend of 8 mushrooms
5. Glucosamine & Chondroitin
As estrogen levels dip, joint pain and stiffness can creep in — especially in the knees, hips, and hands. Glucosamine and chondroitin are two naturally occurring compounds in cartilage that help cushion joints and support their repair. Supplementing with both can promote better mobility and reduce discomfort.
How it helps:
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Supports cartilage repair and joint cushioning
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Reduces inflammation and joint stiffness
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Improves mobility and flexibility
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May help with long-term joint degeneration prevention
These two work best when taken together, and are especially helpful for women experiencing achy joints or reduced range of motion during and after menopause. I take this supplement everyday as I have had meniscus surgery on one knee and I have currently have an injury on the other! I also exercise around 4-5 times a week either hiking, cycling or gym and I'm keen to keep mobility and flexibility. The following is Amazon's best seller with great reviews: Nuravita Glucosamine & Chondroitin.