During menopause, many women turn to dietary supplements in search of natural support for symptoms such as hot flashes, vaginal dryness, mood swings, or insomnia. Supplementation can be an effective way to support the body, especially when hormone replacement therapy (HRT) is not recommended or the woman prefers not to use it. This article presents an up-to-date ranking of the most commonly recommended menopause supplements and analyzes their ingredients, effects, and scientific evidence of efficacy.
What to look for in a good menopause supplement?
Ingredients that can have a real impact on menopause symptoms include:
- Soy isoflavones and flax lignans (phytoestrogens) – reduce hot flashes, improve lipid profile
- Black cohosh (Cimicifuga racemosa) – acts similarly to estrogen, supports sleep and mood
- Calcium, vitamin D, magnesium – support bones and the nervous system
- Omega-3 fatty acids – anti-inflammatory, support the heart and brain
- B vitamins (B6, B12, folic acid) – affect the nervous system and homocysteine metabolism
- L-tryptophan, lemon balm, valerian – support sleep and emotional balance
- Ginseng, maca, chasteberry – adaptogens and natural hormonal modulators
Top Menopause Supplements Ranking (2025)
1. Menofem (Sanofi / OTC)
Ingredients: soy isoflavones, vitamin D3, calcium, B6
Effects: reduces hot flashes and night sweats, supports bones
Pros: well-absorbed, reputable manufacturer
Reviews: very good, especially among perimenopausal women
Price: approx. 40–50 PLN / 30 tablets
Scientific evidence: soy reduces the frequency of hot flashes by 20–40%¹
2. Estrovita Menopause (Naturell)
Ingredients: omega-3 (ALA, EPA, DHA), vitamins E, D, K
Effects: anti-inflammatory, improves lipid profile, skin, and cardiovascular system
Pros: phytoestrogen-free – good alternative for oncology patients
Reviews: recommended by clinical dietitians
Price: approx. 60 PLN / 250 ml
Scientific evidence: omega-3 improves mood and reduces heart disease risk²
3. Promensil Forte (PharmaCare)
Ingredients: red clover (isoflavones), calcium, B6
Effects: phytoestrogens alleviate menopausal symptoms, improve bone density
Pros: highly standardized product
Reviews: very effective for mild symptoms
Price: approx. 70–80 PLN / 30 tablets
Scientific evidence: clover isoflavones reduce hot flashes and improve quality of life³
4. Menovelin (Oleofarm)
Ingredients: black cohosh, lemon balm, vitamin D, B vitamins
Effects: emotional and hormonal support, improved sleep
Pros: soy-free, good price-to-quality ratio
Reviews: praised for sleep improvement and stress relief
Price: approx. 30–40 PLN
Scientific evidence: black cohosh reduces menopausal symptoms, especially insomnia and hot flashes⁴
5. Menopauzin (Aflofarm)
Ingredients: isoflavones, D3, E, zinc, B6, biotin
Effects: improves skin and hair, supports hormonal balance
Pros: supports both internal and external health (skin, hair)
Reviews: good results in the first weeks of use
Price: approx. 25–35 PLN
Scientific evidence: B6 helps regulate hormonal activity, E supports skin and mucous membranes⁵
What to watch out for when choosing a supplement?
- Standardization of ingredients: Choose products that provide exact amounts of active compounds (e.g., mg of isoflavones, % standardization of black cohosh).
- Free from allergens and artificial additives: Avoid products with dyes and preservatives.
- Dosage: Too low may be ineffective, too high may be risky.
- Oncological safety: Women with a history of hormone-sensitive cancers (breast, endometrial) should avoid phytoestrogens without medical approval⁶.
- Onset of effects: Supplements do not work immediately – full effects appear after 4–8 weeks of regular use.
Supplements and HRT – can they be combined?
Yes, in most cases supplements (especially vitamins, minerals, omega-3) can be safely combined with hormone replacement therapy. However, HRT should not be combined with supplements containing phytoestrogens or DHEA without medical consultation.
Summary
Supplementation during menopause can be an effective and safe support method when well-chosen and based on the body’s real needs. It is worth selecting products with proven ingredients, standardized, and preferably recommended by professionals. However, remember that no supplement can replace a balanced diet, physical activity, and a healthy lifestyle – these are the true foundations of well-being in mature age.
Przypisy
- Messina M. Soy foods and menopausal symptoms. Nutrients. 2010.
- Simopoulos AP. The importance of omega-3 fatty acids in health and disease. Am J Clin Nutr. 1999.
- Atkinson C et al. The effects of red clover isoflavones on menopausal symptoms. BJOG. 2004.
- Leach MJ, Moore V. Black cohosh (Cimicifuga spp.) for menopausal symptoms. Cochrane Database Syst Rev. 2012.
- Arsic A et al. Effects of B vitamins supplementation on hormonal balance in menopausal women. J Med Biochem. 2020.
- North American Menopause Society. Nonhormonal management of menopause. Position Statement, 2022.