The world of menopause and perimenopause supplements can be wide and confusing — discover which ones are best for you and your symptoms with our roundup of favourites.
Words: Amy Mica Marsden. Header image: Shutterstock
When it comes to midlife, trying to tackle all the different new symptoms and problems one by one might start to feel overwhelming, especially if you’re not sure what to look out for.
If you’re unsure, there are a few key ingredients which might help the most common symptoms.
“Ingredients such as magnesium can contribute towards normal psychological function and the reduction of fatigue, while adaptogens like ashwagandha and maca root may help to improve mood, reduce stress and support hormonal balance,” says Elle Sheppard, from women’s wellness supplement specialist Serenova. “Antioxidant-rich botanicals such as green tea and natural ingredients like lion’s mane mushroom could further support mental clarity and overall wellbeing.”
It might also help to look out for vitamins and minerals such as calcium for maintaining strong bones when oestrogen levels decline, and B6 & B12 for improving brain function.
To save you trawling the shelves, we’ve put together a list of the best menopause and perimenopause supplements for all-round support during midlife and beyond. See our favourites below!
Dr Vegan PeriMenoFriend
This award-winning Perimenopause support supplement claims to help with hormonal balance, mood and cognitive health, reduction in tiredness & fatigue, and provide immune support. They contain sea moss (a high source of iron), lemon balm for relaxation and digestion, red clover for those all-important Isoflavones (great for cardiovascular health!) and maca root for physical and mental wellbeing — and also for a spring in your step.
Available individually or via subscription either every 30 days, every 60 days, or every 90 days.
The verdict
Some say this is especially useful when it comes to clearing hot flushes! The ingredients are high quality and there are zero additives (unlike many others on the market)- Great ingredients
- Easy subscription
- Should be fine to take alongside HRT (but check with your GP first)
ProVen Biotics For Peri/Menopause
This supplement is designed to work for both perimenopause and menopause, meaning one supplement could, in theory, carry you through both life stages. With 50 billion CFU of friendly bacteria, as well as Ashwagandha and milk thistle, this supplement can provide some excellent gut health benefits. It also contains vitamins D3 and K2 which help to retain bone density, and B vitamins for energy!
The verdict
Great for hot flushes and night sweats, and provides a lot of essential daily vitamins and minerals at the same time.- Lots of excellent vitamins and minerals
- Can help bridge the transition from peri into menopause
Paused All-in-One Menopause Supplement
Winner of Best Menopause Day Supplement in our Top Santé Health & Beauty Awards 2025, the All-in-One Menopause Supplement brings a holistic approach to the table. With ingredients like red clover, sage leaf, hops extract and shatavari (used as a natural anti-depressant), this supplement claims to address 80% of common menopause symptoms. It’s also vegan, GMO-free, gluten-free and UK-made.
The verdict
“Having taken these for a couple of weeks there is a notable improvement in my brain fog, hot flushes and anxiety! I can also take these without any guilt, as the ingredients are ethically sourced.”- Ethically sourced ingredients
- GenM MTick approved
- One of the cheapest supplements on this list
Serenova Balance & Boost
Available in four tasty flavours (raspberry, chocolate, coffee, and vanilla), this supplement comes in an easy powder form which means you can enjoy it as a drink on the go — just mix with 200ml cold water in a shaker or glass and mix until smooth! It contains maca root and lion’s mane for better mental clarity and memory, as well as hormone balance and energy. The green tea present will also give you a little lift of energy and help clear the brain fog.
The verdict
Taking this can almost feel like a little daily treat — especially with the different flavours available to try.- Useful if you’re tired of just taking pills
- Great range of flavours
- A month’s supply is £82.50 (or £74.25 if you subscribe)
Cytoplan Menopause Support
Packed with natural soy isoflavones (a plant compound that can provide oestrogen-like effects), Cytoplan’s Menopause support focuses on improving your hormone balance both during and after the menopause. It’s GMO-free and made from soy, and claims to support skin and bone structure, heart health and emotional wellbeing, too!
The verdict
Some reviewers say these helped them get a much deeper sleep at night, as well as helping with hot flashes.- We love the natural, GMO-free ingredients
- Isoflavones can be a great alternative HRT for preventing bone loss (but check with your GP)
Together Health Menopause
This award-winning menopause supplement contains 22 whole food ingredients, including sage and ashwagandha extracts. It also contains vitamin B1, B6, B12, Biotin, and D3, all of which help to support you throughout menopause. They’re independently tested to make sure they’re completely safe to consume, if that’s something you worry about, and you can even see the latest reports via their website.
The verdict
It’s great to see so many whole food ingredients (with their benefits all listed online), and they shouldn’t give you trouble if you have a sensitive stomach.- Gentle on the stomach
- 100% clean with no artificial additives
- Vegan and plastic free
