9 Best Menopause Supplements and Vitamins for 2025

• Price range: $$
• Type: capsule
• Dosage: 2 capsules per day
• Pros: free of gluten, soy, dairy, and artificial flavors; sourced from high quality ingredients; produced in third-party certified facility
• Considerations: relatively expensive, not third-party tested for purity and potency

Thorne Research is known for producing high quality, sustainably sourced supplements. Every Thorne product (the company makes several hundred) undergoes four rounds of testing to ensure the purity of materials, accuracy of formulation, and shelf life of the finished product.

In addition to providing a mix of ingredients formulated to support health during menopause, Thorne Meta-Balance is our top pick because it’s sourced from high quality ingredients and free of gluten, soy, dairy, and artificial flavors.

• Price range: $$
• Type: capsule
• Dosage: varies, typically 2 capsules per day
• Pros: clinically tested, free of hormones, parabens, soy, gluten, and GMOs
• Considerations: the brand says the effects of its products improve with continued use

Bonafide is a supplement brand focused exclusively on menopause support. Their suite of products includes individual supplements to target specific menopause symptoms such as vaginal dryness or mood swings, and they also offer bundles to troubleshoot multiple symptoms at once.

Bonafide takes science seriously and its products are put through rigorous testing and clinical trials, which are linked from their website for full transparency.

• Price range: $$
• Type: capsule
• Dosage: 1 capsule per day
• Pros: third-party tested, only one capsule per day required, vegan and gluten-free
• Considerations: pricier than similar supplements

Fan Club is a popular supplement from HUM Nutrition that claims to provide long lasting relief from menopause symptoms such as hot flashes.

It features Siberian rhubarb, an herbal ingredient that was shown to reduce menopause symptoms by 67% after 12 weeks in one study.

All products from HUM Nutrition are third-party tested for purity and made without any artificial flavors, colors, or preservatives. This supplement is also non-GMO and free of soy and gluten.

• Price range: $
• Type: capsule
• Dosage: 3 capsules per day
• Pros: affordable, vegetarian-friendly, produced by third-party certified manufacturer
• Considerations: not tested by independent lab, three capsules required per day

NOW is known for producing high quality supplements that are both budget-friendly and effective.

This product is also suitable for vegetarians and free of nuts, eggs, dairy, and gluten.

What’s more, NOW is certified by UL, a third-party organization that ensures manufacturers adhere to strict safety standards.

• Price range: $$
• Type: capsule
• Dosage: 2 capsules per day
• Pros: clinically tested, free of hormones, parabens, soy, gluten, and GMOs
• Considerations: the brand says the effects improve over time

It contains a proprietary blend that combines the pollen of four Swedish botanicals. The brand claims these botanicals have been used by women in Europe safely for over two decades.

Bonafide’s natural approach to relieving specific symptoms of perimenopause and menopause is designed to appeal to individuals seeking alternatives that are hormone-free.

• Price range: $
• Type: capsule
• Dosage: 1 capsule per day
• Pros: budget-friendly, only one capsule per day required, third-party tested, certified vegan and gluten-free
• Considerations: some reports of side effects such as headaches

This product from SM Nutrition is formulated with diindolylmethane, a compound found in cruciferous vegetables that can help support estrogen metabolism.

This could be especially beneficial during menopause, when fluctuations in hormone levels are common.

It also includes BioPerine, or black pepper extract, which is added to many supplements to boost absorption.

SM Nutrition products are also third-party tested to ensure safety and are certified vegan, certified gluten-free, and non-GMO.

• Price range: $$
• Type: tablet
• Dosage: 1 tablet per day
• Pros: certified gluten-free and organic, vegetarian-friendly, one capsule per day needed, formulated to maximize absorption
• Considerations: may be difficult to swallow, could cause digestive upset for some people

Menopause is accompanied by many changes in body composition and hormone levels. During this time, your nutrient requirements also change slightly.

This multivitamin from New Chapter makes it easier than ever to ensure you’re meeting your nutritional needs during menopause.

It not only provides an array of important vitamins and minerals but also features many organic vegetable and herbal blends, which are designed to balance hormone levels, reduce stress and fatigue, and promote healthy digestion.

In addition to being certified gluten-free by NSF International, this supplement is free of artificial colors and flavors, vegetarian-friendly, and certified organic.

• Price range: $$$$
• Type: capsule
• Dosage: 4 capsules per day
• Pros: third-party tested, free of gluten, dairy, and artificial additives
• Considerations: expensive, four capsules per day required, not suitable for vegetarians

This supplement from Nutrafol claims to help prevent hair loss while improving sleep, easing stress levels, and decreasing hot flashes.

According to a study conducted by the company, women taking Nutrafol experienced significant improvements in hair growth, volume, and thickness after 6 months.

The supplement also contains multiple ingredients that can be especially beneficial for balancing hormone levels and improving mood, including maca root and ashwagandha.

Nutrafol Women’s Balance is free of gluten, dairy, and artificial additives. It’s also third-party tested for pesticides, chemicals, and heavy metals.

• Price range: $$$
• Type: capsule
• Dosage: 2 capsules per day
• Pros: certified gluten-free, vegan-friendly, tested by an independent lab
• Considerations: more costly than similar supplements

In addition to providing comfort during menopause and alleviating symptoms such as hot flashes, this product from Pure Encapsulations is intended to support emotional well-being and enhance your mood.

In particular, it includes Rhodiola, ashwagandha, and hops, all of which have all been studied for their mood-boosting, stress-relieving benefits.

This supplement is vegan, non-GMO, and certified gluten-free, and all Pure Encapsulations supplements are tested by independent labs for purity and potency.

For those who prefer to supplement with individual vitamins, here are some that can be beneficial for those going through perimenopause and menopause.

Vitamin A is necessary for healthy bones, however too much vitamin A can cause problems. A 2002 study linked elevated levels of preformed vitamin A with hip fractures in postmenopausal women, and later studies were mixed.

You should not take more than the daily recommended allowance which varies depending on the source of the vitamin A. Seek guidance from a medical professional on the appropriate form and dosage for you.

Pro Tip: Find a supplement that has at least 20 percent vitamin A from beta-carotene. Supplementing with beta-carotene may help maintain bone health after menopause and doesn’t appear to increase bone fracture risk.

As you age, your body loses some of its ability to absorb vitamin B12 and your risk of B12 deficiency increases. Symptoms of vitamin B12 deficiency are vague and can include fatigue, loss of appetite, depression, dementia, and more.

Vitamin B12 is a water-soluble vitamin which is necessary for:

• bone health
• DNA production
• neurological function
• creating red blood cells

Pro Tip: The recommended dietary allowance (RDA) of vitamin B12 is 2.4 micrograms (mcg) daily for females 14 and older. You can help meet this requirement during and after menopause by taking a vitamin B12 supplement and eating fortified foods.

Vitamin B6 (pyridoxine) helps make serotonin, a chemical responsible for transmitting brain signals. As women age, serotonin levels drop. Fluctuating serotonin levels may be a contributing factor in the mood swings and depression common in menopause.

Taking a vitamin B6 supplement during and after menopause may help reduce or prevent symptoms including loss of energy and depression.

Pro Tip: The RDA of vitamin B6 is 1.3 milligrams (mg) daily for females 19-50, and 1.5 mg for females above 50.

Vitamin D deficiency may increase your risk of bone fractures, bone pain, and osteomalacia (softening of the bones). Although it’s possible to maintain levels with a diet rich in vitamin D, it may be best to take a supplement. This will ensure that you’re getting the appropriate amount each day. Read more about our picks for best vitamin D supplements.

Vitamin E is an antioxidant that helps fight cell-damaging free radicals in the body. It may also help reduce inflammation in the body.

Research has shown vitamin E helps ease stress, reduces oxidative stress, and may help reduce your risk of depression.

Always speak with a medical professional about vitamins or supplements, as there can be risks.

High amounts of vitamin A may cause toxicity. People with liver disease or who drink a lot of alcohol shouldn’t take vitamin A supplements. It may also cause low blood pressure, so you should not take vitamin A if you have low blood pressure or take medications that lower blood pressure.

Use vitamin A with caution if you:

• take oral contraceptives
• use tetracycline antibiotics
• take anticancer agents
• have poor fat absorption
• take blood-thinners or medications that affect bleeding or clotting

Vitamin E should be used with caution in people with:

• Alzheimer’s disease and other forms of cognitive decline
• eye damage
• kidney problems
• heart problems
• skin conditions

Vitamin D, vitamin B6, and vitamin B12 may impact blood sugar levels and blood pressure. Use them with caution if you have diabetes, low blood sugar, low blood pressure, or if you take medications that affect blood sugar and blood pressure.

Vitamin B6 may increase your risk of bleeding. Use it with caution if you have a bleeding disorder or take blood thinners.

Use vitamin B12 with caution if you have:

• heart problems
• high blood pressure
• cancer, or a history of cancer
• skin problems
• gastrointestinal problems
• low potassium
• gout

Many common over-the-counter medications and prescription drugs may interact with vitamins. If you take medications, ask your doctor or pharmacist about potential interactions before taking vitamins.