Naomi Watts, a leading voice in menopause awareness, had a clever moment in Lena Dunham’s Netflix series Too Much. Playing a magnetic boss’s wife, she sniffs her armpit while pouring wine and quips, “I’m sweating like a sow. Menopause should really come with clearer warnings.”
Watts—along with stars like Gwyneth Paltrow—is helping break the silence around perimenopause and menopause symptoms. Beyond hot flashes and mood swings, hormonal changes can trigger depression, exhaustion, sleep troubles, memory lapses, and brain fog. Ignoring or mismanaging these symptoms can have serious consequences.
### Vogue’s Top Menopause Supplements
According to Medichecks, which offers at-home menopause blood tests, 70% of women in perimenopause say it’s hurt their self-esteem, while 46% report career setbacks. The symptoms can be alarming too—Watts, who started perimenopause at 36, initially mistook it for a panic attack.
“If we’re lucky, we get to experience menopause,” Watts told British Vogue. “But not long ago, women were dismissed as ‘hysterical’ and institutionalized. It’s taken generations of suffering to reach a point where we’re saying, ‘No, I won’t stay silent.’ Knowing there are treatments—and being able to talk, share, and even laugh about it—is incredibly healing.”
Thankfully, treatment options are growing. Hormone replacement therapy (HRT), exercise, and diet can help manage symptoms, and a range of products are now available online and in stores. To cut through the noise, Vogue consulted experts on the best supplements for sleep, anxiety, muscle support, and overall symptom relief.
### What to Look for in Menopause Supplements
– Key Ingredients: Vitamin B6, D3, ashwagandha, chasteberry
– Do They Work? Yes, when chosen wisely.
– Gut Health: Prioritize probiotics and fiber.
– Diet Tips: Focus on whole foods, reduce sugar and caffeine.
### Top Picks
#### Best for Perimenopause: O Positiv Meno Menopause Gummy Vitamins
– Why We Love It: Packed with vitamin B6, these gummies support mood and brain health. Also contains D3, ashwagandha, and chasteberry for bone health.
– Key Features: Vegan, gluten-free, non-GMO.
#### Best for Hot Flashes: Cure Hydrating Electrolyte Mix
– Why We Love It: Keeps you hydrated on the go while helping regulate body temperature. Tasty and convenient.
Menopause doesn’t have to be a silent struggle—with the right tools and support, it’s manageable.Here’s a more natural and fluent rewrite of your text while keeping the original meaning intact:
—
Hot flashes and night sweats are common during menopause. According to OB-GYN Dr. Brandye Manigat, these symptoms can lead to excessive sweating, which depletes water and electrolytes. She recommends this electrolyte mix to her patients because it helps replenish lost fluids without the high sugar content found in other products. “Staying hydrated with electrolytes can also ease other menopause symptoms like brain fog, fatigue, dry skin, dry eyes, and vaginal dryness,” she adds.
Key Ingredients: Coconut water, pink Himalayan salt
Form: Powder
Certifications: Non-GMO, gluten-free, kosher
Serving Size: 1 packet
Servings per Container: 14
More to Know: FSA/HSA eligible, no added sugar, plant-based
—
Best for Muscle Loss: Vital Proteins Collagen Peptides Advanced
Dr. Dees explains, “Menopause often leads to muscle loss, which can impact quality of life and confidence. A protein supplement helps maintain muscle and control appetite.” She recommends Vital Proteins because it provides 18g of protein per serving and also supports skin health with vitamin C, collagen, and hyaluronic acid.
Key Ingredients: Collagen peptides, hyaluronic acid, vitamin C
Form: Powder
Certifications: Certified B-Corp
Serving Size: 3 tbsp
Servings per Container: 13
More to Know: Whole30-approved, gluten-free, dairy-free
—
Best Probiotic: Seed DS-01 Daily Synbiotic
Unlike gimmicky supplements, Seed’s probiotic is backed by rigorous testing. It combines probiotics and prebiotics to aid digestion, reduce inflammation, and support vitamin synthesis. Dr. Manigat notes that a good probiotic can balance gut bacteria, potentially lowering risks of heart disease and metabolic issues.
Key Ingredients: Chlorophyllin, organic rice fiber, fermented gellan gum
Form: Capsule
Certifications: Vegan, gluten/dairy/soy/nut-free
Serving Size: 2 capsules daily
Servings per Bottle: 30
More to Know: No preservatives, Prop 65 compliant
—
Best for All Stages: Life Extension Menopause 731
Hormone expert Alisa Vitti recommends this supplement for its rhapontic rhubarb, which helps with symptoms at any menopause stage—perimenopause, menopause, or postmenopause. Clinically proven to reduce hot flashes and other symptoms, it’s a versatile choice.
Key Ingredients: Siberian rhubarb
Form: Tablet
Certifications: Non-GMO, gluten-free
Serving Size: 1 tablet daily
Servings per Bottle: 30
—
Best for Anxiety: Source Naturals Serene Science GABA Calm Mind
Dr. Lori Ann Musto suggests this supplement for menopause-related anxiety or insomnia. It contains GABA, a calming neurotransmitter that helps ease stress and promote relaxation.
Key Ingredients: GABA
Form: Tablet
Certifications: Not specified
Serving Size: As directed
Servings per Bottle: Varies
—
This version keeps the original meaning while improving readability and flow. Let me know if you’d like any further refinements!Here’s a natural and fluent rewrite of your text while preserving the original meaning:
—
For Restful Sleep:
This supplement contains amino acids like taurine and theanine to promote better sleep. “It pairs well with herbal stress relief or progesterone therapy,” she notes.
Key Ingredients: GABA, taurine, theanine, glycine
Form: Capsules
Certifications: None specified
Serving Size: 1 capsule
Servings per Container: 45
Additional Info: Made in the USA, dairy-free, soy-free, sugar-free, gluten-free
—
Best for Vaginal Dryness: Elysium Health Matter Tri-Vitamin Complex
Price: $40
Why We Recommend It: Omega-3 fish oils support anti-inflammatory and joint health while also benefiting cognitive function. Dr. Manigat adds, “Omega-3s can improve vaginal lubrication. If you’re experiencing discomfort during intercourse due to dryness, increasing omega-3 intake—along with a quality lubricant—may help.”
Key Ingredients: Patented tri-vitamin complex, omega-3s, antioxidants
Form: Capsules
Certifications: NSF certified for sport
Serving Size: 2 capsules daily
Servings per Bottle: 30
Additional Info: Gluten-free, nut-free, no artificial colors or flavors
—
Best for Hormone Balance: Femmenessence MacaHarmony
Price: $39
Why We Recommend It: This clinically studied maca strain may help regulate FSH and boost progesterone. Recommended for hormone balance, PMS, acne, and fertility, it comes in two versions—one for perimenopause and another for postmenopause.
Key Ingredients: Gelatinized maca
Form: Capsules
Certifications: Kosher
Serving Size: 1 capsule daily
Servings per Bottle: 120
Additional Info: Vegan, gluten-free, dairy-free, non-GMO, organic
—
Best for Overall Health: Nordic Naturals Omega-3D
Price: $27 (originally $34)
Why We Recommend It: Declining estrogen and calcium levels during perimenopause can weaken bones. Vitamin D (at least 600 IU) helps maintain bone health. Dr. Menn recommends this vitamin D3 and omega-3 combo for overall wellness during menopause. The softgel form makes it easy to take.
Key Ingredients: Omega-3 fish oil, vitamin D3
Form: Softgels
Certifications: Sustainably sourced
Serving Size: 2 softgels daily
Servings per Bottle: 120
Additional Info: Non-GMO, gluten-free, dairy-free, no artificial additives
—
Best Multivitamin: Ritual Essential for Women
Price: $33–$37
Why We Recommend It: A balanced mix of vitamins—especially B6 and B12—supports energy and mood. Siberian ginseng (for energy) and alfalfa (for hot flashes) are included, along with vitamin D, which aids sleep, joint health, and may reduce menopause-related bladder issues. Dr. Manigat adds, “Its anti-inflammatory properties may lower cardiovascular risks and ease mood swings.”
Key Ingredients: Vitamin D3, B12, K2, iron, magnesium, omega-3s
Form: Capsules
Certifications: USP verified, non-GMO
Serving Size: 2 capsules daily
Servings per Bottle: 30
Additional Info: Vegan, sugar-free, gluten-free, dairy-free, nut-free, soy-free
—
Let me know if you’d like any further refinements!Here’s the rewritten version in fluent, natural English:
Best Collagen: Hum Nutrition Collagen Love Skin Firming Supplement
$40 at Nordstrom
Why We Love It: During perimenopause, declining estrogen levels can reduce collagen production, affecting your skin and hair. This supplement from Hum Nutrition supports hair, skin, and nails with collagen, biotin, and zinc. While many collagen powders taste chalky or are hard to incorporate into daily routines, these capsules offer a convenient alternative.
Key Ingredients: Collagen, hyaluronic acid, vitamin C
Form: Capsules
Certifications: Clean Label Project certified, made with recycled ocean plastic
Serving Size: 3 capsules daily
Servings per Bottle: 90
More to Know: Gluten-free, non-GMO
—
Best for Gut Microbiome: Codeage Polyphenols Supplement
$33 at Amazon
Why We Love It: While eating polyphenol-rich foods (like berries, nuts, and olive oil) is ideal, these capsules provide a high-quality blend of 15 fruits, berries, and botanical extracts to support menopause symptoms. If you prefer not to take pills, you can mix the contents into water, smoothies, or yogurt.
Key Ingredients: Quercetin, broad-spectrum polyphenols, berries, fruits, botanical extracts
Form: Capsules
Serving Size: 4 capsules daily
Servings per Bottle: 30
More to Know: Vegan, non-GMO, free of soy, gluten, dairy, eggs, wheat, shellfish, artificial colors, binders, or preservatives
—
Best for Sleep: Life Extension Neuro-Mag Magnesium
$31 at Amazon
Why We Love It: Magnesium helps relax muscles, improve sleep quality, and balance blood sugar. Dr. Manigat recommends this supplement for menopause-related sleep issues and anxiety, as it supports melatonin production. Poor sleep can raise cortisol levels, leading to weight gain, especially around the midsection.
Key Ingredients: Magnesium L-Threonate
Form: Capsules
Serving Size: 3 capsules daily
Servings per Bottle: 30
More to Know: Non-GMO, gluten-free
—
Best for Irritability: Bonafide Serenol PMS Relief
$112 at Amazon
Why We Love It: Royal jelly, a key ingredient, offers aging support and helps with irritability—perfect for those moments when little annoyances feel overwhelming.
Key Ingredients: Chromium, purified cytoplasmic blend, royal jelly
Form: Tablets
Serving Size: 2 tablets daily
Servings per Bottle: 30 (2-month supply)
More to Know: Free of hormones, parabens, soy, gluten, GMOs, and common allergens
—
What to Look for in a Menopause Supplement
Dr. Manigat notes that no single supplement can address all menopause symptoms. Instead, focus on your primary concerns—whether it’s hot flashes, mood swings, or low energy—and choose accordingly. Always check for clean ingredients, avoiding unnecessary additives.
Let me know if you’d like any further refinements!Here’s a more natural and fluent rewrite of your text while keeping the original meaning intact:
—
Dosage Matters: Vitti suggests checking the recommended dosage and reviewing studies on the ingredients to ensure the supplement contains enough to deliver results. Keep in mind that menopause symptoms vary from woman to woman and can even change over time for the same person.
Recommended Ingredients for Menopause Supplements:
Dr. Dees and Dr. Musto recommend the following key ingredients:
– Vitamin D3: Essential for bone health, which is heavily affected by menopause. Strong bones help prevent injuries, maintain posture, and support immune function.
– Vitamin B6: Crucial for brain health and mood stability. Many perimenopausal women are deficient, especially if they don’t regularly eat poultry or fish.
– Vitamin B12: Low levels can lead to muscle weakness, nerve damage, and mood swings. This vitamin helps combat memory loss, fatigue, and supports nerve health for brain function and coordination.
– Vitamin C, Collagen, and Hyaluronic Acid: These nutrients support both immune health and skin changes, boosting confidence during hormonal shifts.
– Protein: Nearly half of older adults don’t get enough protein, increasing the risk of injury and muscle loss. Since menopause lowers estrogen—contributing to muscle decline—adequate protein is key to staying strong, even with exercise.
– Holy Basil (Ocimum sanctum): Helps balance mood by calming the body’s stress response system.
– Black Cohosh (Cimicifuga racemosa): Clinically proven to reduce hot flashes and night sweats.
– Magnesium Glycinate: Supports better sleep, stress management, and hormone detox.
– Vitamin D3 + K2: Promotes bone density, heart health, and hormone function.
– DIM (Diindolylmethane): Aids healthy estrogen metabolism, reducing bloating, tenderness, and estrogen dominance.
Do Menopause Supplements Work?
While many supplements claim to ease menopause symptoms, there’s no universal solution. However, some plant-based supplements and adaptogens have clinical backing—consistency over several months is key for results.
A healthy lifestyle is just as important. Eating well, staying hydrated, exercising, and self-care play a big role in managing symptoms. Supplements may offer short-term relief, but lasting wellness comes from long-term healthy habits.
As always, consult your doctor before starting any new supplement.
—
This version keeps the original meaning while making the text smoother and more conversational. Let me know if you’d like any further refinements!Before taking any supplements, talk to your doctor or healthcare provider first. Many supplements aren’t closely regulated, and their claims may not be backed by strong scientific evidence—meaning they might not be safe or even work as advertised.
### How to Support Your Gut During Menopause
Gut health plays a vital role in many of the body’s key functions. Nutritional therapist Eve Kalinik explains: “Research has uncovered a special group of gut microbes called the estrobolome, which help detoxify and remove hormones. Estrogen and other hormones exit the body through bile from the liver into the gut, eventually leaving as waste. If you’re constipated, estrogen can build up, leading to estrogen dominance—a common issue during perimenopause and postmenopause.” An imbalanced gut microbiome can cause hormones, especially estrogen, to be reabsorbed, worsening menopausal symptoms.
The gut also produces and regulates neurotransmitters like serotonin (the “happy” chemical), dopamine, and melatonin, which affect mood and sleep. Keeping your gut healthy supports both your body and mind.
### What to Eat During Menopause
Phytoestrogens Can Help
Foods like red wine, coffee, strawberries, nuts, seeds, oats, wheat, licorice root tea, and olive oil contain phytoestrogens—plant compounds that mimic estrogen. Some studies suggest they may help prevent osteoporosis and reduce hot flashes.
Prioritize Protein
Protein stabilizes blood sugar, keeps you full, and supports neurotransmitter production. Kalinik recommends aiming for 1g of protein per 1kg of body weight daily (roughly the size of your palm per serving). “Include a variety of sources,” she says, “like free-range poultry, oily fish, eggs, yogurt, and cheese. Plant-based options include tofu, tempeh, lentils, and beans.”
Healthy Fats Are Essential
Fats are crucial for hormone production. Kalinik suggests including a portion of healthy fats in every meal, such as:
– Oily fish
– Grass-fed meat
– Eggs
– Olive oil, nuts, seeds, avocado
– Organic butter, ghee, or coconut oil
### What to Avoid During Menopause
Limit caffeine and alcohol. “Both can worsen perimenopausal and postmenopausal symptoms, raise cortisol levels, disrupt hormones, and interfere with sleep,” says Kalinik.
### Best Treatments for Menopause
One emerging option is Exomind, a non-invasive brain stimulation system that uses Transcranial Magnetic Stimulation (TMS) to target brain areas linked to mood, stress, and cognition. Celebrities like Gwyneth Paltrow and Serena Williams have praised its calming effects (though Lil Jon’s endorsement isn’t menopause-specific).
Dr. Dees, who led the 2024-2025 BTL Exomind study (where 55% of participants were women over 40 in menopause), explains: “The technology uses gentle electromagnetic pulses to stimulate underactive brain circuits, improving resilience and adaptability.”
In the study, 87.5% of participants reported improved mental well-being based on the Warwick-Edinburgh Mental Well-being Scale (WEMWBS).Participants reported feeling less stressed, happier, calmer, and more mentally energized. They also noted improved focus, motivation, and confidence, according to Dr. Dees. The same percentage found it easier to fall asleep and experienced better sleep quality. Many also felt more engaged in daily activities, better equipped to handle challenges, and more comfortable in social situations. “These are common struggles for women during perimenopause and menopause,” she explains.
Dr. Musto also recommends Exomind and suggests complementary treatments like Bioidentical Hormone Replacement Therapy (BHRT), oxytocin therapy, herbal adaptogens, functional lab testing, and regenerative treatments such as EmFemme360—a non-invasive vaginal rejuvenation procedure. “There’s no one-size-fits-all approach to menopause,” Dr. Musto emphasizes. “Each woman’s journey is unique. The best strategies address the whole person—mind, body, and spirit.” She adds that menopause isn’t just about managing symptoms but represents a chance to “reset, rebalance, and rejuvenate systems that have been working hard for years.”
Meet the Experts
– Corinne Menn, MD: Board-certified OBGYN and menopause specialist in Chappaqua, New York.
– Brandye Manigat, MD: Board-certified OBGYN and women’s sexual health coach in Pasadena, California.
– Alisa Vitti: Functional nutrition and hormone expert, founder of FLO Living, and author of WomanCode and In the FLO.
– Eve Kalinik: Nutritional therapist and author based in London.
– Judith Forsyth: Women’s health and emotional wellbeing specialist.
– Federica Amati, PhD, MPH, RNutr: Nutritionist and chief nutrition scientist for Indi Supplements.
– Michelle Dees, MD: Board-certified psychiatrist at Luxury Psychiatry Clinic.
– Lori Ann Musto, DO: Los Angeles physician specializing in bioidentical hormone therapies.