Menopause Supplements: What You Need to Know Before Taking Them
Menopause is a natural stage of life, but its symptoms can sometimes affect daily activities and quality of life. Common symptoms include hot flashes, night sweats, sleep disruption, mood changes and vaginal dryness. Some women may consider botanical or dietary supplements as non-hormonal options for managing hormonal symptoms. [1, 2, 3, 8, 9]
However, supplements are not one-size-fits-all. Some supplements have been studied for their potential benefits in managing menopausal symptoms, although research findings vary depending on the supplement and the symptoms being addressed. Certain supplements may also interact with medicines or require additional consideration for women with specific health conditions, such as liver problems or hormone-sensitive conditions. [9, 10, 11, 12]
Quick comparison: which menopause supplements have the best evidence?
| Supplement | What it is commonly used for | Evidence summary | Safety notes |
|---|---|---|---|
| Black cohosh | Hot flashes and other menopausal symptoms | Some studies suggest that certain black cohosh extracts may help reduce hot flushes and other menopausal symptoms. However, findings vary across studies and formulations. [1, 9, 10, 11] | Generally well tolerated in short-term studies. Rare cases of liver problems have been reported, although a direct link remains uncertain. Women with liver conditions should seek medical advice before use. [11] |
| Soy isoflavones / phytoestrogens | Hot flushes and other menopausal symptoms | Some studies suggest that soy isoflavones may help reduce the frequency and severity of hot flushes, although the extent of benefit may vary. [9, 10] | Soy foods are generally considered safe for most individuals without soy allergies. However, women with a history of breast cancer or those at increased risk should consult a healthcare professional before taking soy isoflavone supplements, as their safety in these groups remains uncertain. [10] |
| Red clover | Hot flashes and other menopausal symptoms | Red clover contains naturally occurring isoflavones. Some studies have explored its potential benefits for hot flushes, with mixed findings. Its effects on cholesterol levels and bone health have also been studied. [10, 12] | Red clover appears to be generally well tolerated in clinical studies. Individuals taking regular medicines should consult a healthcare professional before use to check for potential interactions. [12] |
| Evening primrose oil | Skin dryness, breast discomfort or general menopausal symptoms | Evening primrose oil has been studied for its potential effects on skin health and menopausal symptoms. One clinical study reported improvements in skin hydration and elasticity, while findings on its benefits for menopausal hot flushes remain limited. [7, 8] | Evening primrose oil is generally well tolerated, although mild gastrointestinal symptoms may occur. Individuals taking regular medicines should consult a healthcare professional before use. [14] |
Understanding the options for managing hot flushes and night sweats
Hot flushes and night sweats are common during menopause, and their frequency and severity can vary between individuals. Different management approaches are available, including lifestyle measures, menopausal hormone therapy and non-hormonal treatments. The suitability of each approach depends on individual symptoms, medical history and personal preferences. [8, 9]
Botanical and dietary supplements have also been studied for menopausal symptoms, with research findings varying across different supplements. Understanding their potential benefits, limitations and safety considerations can help women make informed decisions. Those considering supplements, particularly individuals with existing medical conditions or taking regular medicines, are encouraged to discuss their suitability with a healthcare professional. [9, 10]
Black cohosh: What does the evidence say?
Black cohosh is a commonly used herbal supplement for managing menopausal symptoms, particularly hot flushes. Some studies suggest that certain black cohosh extracts may help improve menopausal symptoms, although research findings vary depending on the formulation studied. [9–11]
Black cohosh is generally well tolerated, although rare cases of liver problems have been reported. Women with existing liver conditions should seek medical advice before use. Anyone experiencing symptoms such as dark urine, unusual tiredness, abdominal pain or yellowing of the skin or eyes should stop taking the supplement and seek medical attention. [9, 11]
As with other herbal supplements, individuals considering black cohosh are encouraged to discuss its suitability with a healthcare professional, particularly if they are taking regular medicines. [11]
Soy isoflavones: What does the evidence say?
Soy contains isoflavones, naturally occurring plant compounds with mild oestrogen-like activity. Some studies suggest that soy isoflavones may help reduce the frequency and severity of hot flushes, although the extent of benefit varies across studies. [9, 10]
Soy foods can also form part of a balanced diet. For women considering soy isoflavone supplements, understanding the differences between dietary soy and concentrated supplements, including their potential benefits and safety considerations, can help support informed decisions. [9, 10]
Red clover: What does the evidence say?
Red clover contains naturally occurring isoflavones, plant compounds with oestrogen-like activity. Some studies have explored its potential benefits for menopausal symptoms, particularly hot flushes, although results vary across studies. Its potential effects on cholesterol levels and bone health have also been investigated. [10, 12]
Red clover extracts appear to be generally well tolerated in clinical studies. However, individuals taking regular medicines are encouraged to discuss their suitability with a healthcare professional, as certain herbal supplements may interact with medicines. [12]
Evening primrose oil: What does the evidence say?
Evening primrose oil contains gamma-linolenic acid (GLA), an omega-6 fatty acid. Some studies have explored its potential benefits for skin health, with one clinical study reporting improvements in skin hydration and elasticity. [7, 14]
Evening primrose oil has also been studied for menopausal symptoms, including hot flushes, with results varying across studies. [8, 14]
Evening primrose oil is generally well tolerated, although mild gastrointestinal symptoms such as nausea or abdominal discomfort may occur. Individuals taking regular medicines are encouraged to consult a healthcare professional before use. [14]
What to consider before choosing a menopause supplement
Before considering a menopause supplement, here are a few points to keep in mind:
- Understand your symptoms. Hot flushes, sleep disturbances, vaginal dryness, mood changes and joint discomfort may require different management approaches. [8, 13]
- Review your current medicines. Some herbal supplements may interact with medications. Consult a healthcare professional if you are taking regular medicines or managing existing health conditions. [10]
- Check the ingredients. Look for clearly labelled ingredients and recommended dosages to better understand what the supplement contains.
- Consider your existing supplements. Review the supplements you are already taking to avoid unnecessary duplication of ingredients.
- Monitor your progress. Pay attention to changes in your symptoms and any unwanted effects. If symptoms persist or affect your daily activities, discuss suitable management options with a healthcare professional. [8, 13]
When should you seek medical advice?
Menopausal symptoms vary between individuals. If symptoms are persistent, unusual or affecting daily activities and quality of life, consider speaking with a healthcare professional. Any vaginal bleeding after menopause should be assessed by a doctor. [8, 13]
Women with existing medical conditions or those taking regular medicines are encouraged to discuss the suitability of menopause supplements with a healthcare professional before use, as certain products may have specific safety considerations or interact with medicines. [11, 12, 14]
Bring your supplement packaging, your medicine list and details of your symptoms when speaking with a pharmacist. This can help identify potential medicine interactions, duplicate ingredients and situations where further medical assessment may be needed.
Make informed choices about menopause supplements
Understanding your symptoms, the available evidence and potential safety considerations can help you make informed decisions about menopause supplements. If you are unsure which options may be suitable for you, speak with a pharmacist or healthcare professional for personalised advice.
Availability may vary by store and online catalogue.
Medical disclaimer: This article is for general health education only and is not a substitute for medical advice, diagnosis or treatment. Always consult a qualified healthcare professional for personal health concerns or before starting a new supplement, especially if you have medical conditions, are pregnant, have a cancer history or take regular medicines.
Frequently asked questions about menopause supplements
Do menopause supplements really work?
What is the best supplement for hot flashes?
There is no single supplement that works best for everyone. Some studies suggest that black cohosh and soy isoflavones may help relieve hot flushes, although the extent of benefit varies. A healthcare professional can help individuals understand the available evidence and consider suitable management options based on their symptoms and health needs. [8–11]
Is black cohosh safe?
Black cohosh is generally well tolerated in clinical studies. Rare cases of liver problems have been reported, although a direct link to black cohosh remains uncertain. Individuals with existing liver conditions should consult a healthcare professional before use. [11]
Are soy isoflavones safe for menopause?
Soy foods are generally considered safe for most women without soy allergies. Soy isoflavone supplements also appear to be generally safe for short-term use, although their long-term safety is less established. Women with a history of breast cancer or those at increased risk should consult a healthcare professional before taking concentrated soy isoflavone supplements. [10]
Can I take menopause supplements with my regular medicines?
When should menopause symptoms be checked by a doctor?
View references 14 sources
- CARiNG Pharmacy. Botanical and Dietary Supplements for Menopausal Symptoms: What Works, What Doesn't? Source
- Garlick D. Menopause in the workplace: introducing good practice. Society for Endocrinology. 2019(131).
- World Health Organization. Menopause. 16 October 2024. Accessed 22 October 2026. Source
- Academy of Medicine of Malaysia. Clinical Practice Guidelines on Hormone Therapy during Menopause in Malaysian Women. July 2010.
- Geller SE, Studee L. Botanical and dietary supplements for menopausal symptoms: what works, what does not. J Womens Health (Larchmt). 2005;14(7):634-649. doi:10.1089/jwh.2005.14.634. Source
- Carroll DG. Nonhormonal Therapies for Hot Flashes in Menopause. American Family Physician. Accessed 5 May 2020.
- Muggli R. Systemic evening primrose oil improves the biophysical skin parameters of healthy adults. Int J Cosmet Sci. 2005;27(4):243-249. doi:10.1111/j.1467-2494.2005.00274.x. Source
- Ministry of Health Malaysia. Clinical Practice Guidelines: Management of Menopause in Malaysia. 2022. Source
- The North American Menopause Society. The 2023 Nonhormone Therapy Position Statement of The North American Menopause Society. Menopause. 2023;30(6):573-590. doi:10.1097/GME.0000000000002200. Accessed 22 October 2026. Source
- National Center for Complementary and Integrative Health. Menopausal Symptoms and Complementary Health Approaches. Source
- National Center for Complementary and Integrative Health. Black Cohosh: Usefulness and Safety. Source
- National Center for Complementary and Integrative Health. Red Clover: Usefulness and Safety. Source
- American College of Obstetricians and Gynecologists. The Menopause Years; What can I do to help with hot flashes? Source
- National Center for Complementary and Integrative Health. Evening Primrose Oil: Usefulness and Safety. Updated November 2024. Accessed 23 October 2026. Source
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