Menopause can present a host of challenges, including weight gain, hot flashes, fatigue, and mood swings. To manage these symptoms and enhance their overall health, many women are turning to natural supplements. Dr. Mariza Snyder, the author of “The Perimenopause Revolution,” highlights the significance of using scientifically supported supplements to help women flourish during this transitional period. This article explores five natural menopause supplements—Ashwagandha, Creatine, Siberian rhubarb, Magnesium, and others—while offering insights on selecting the right ones and knowing when to reconsider their use.

5 Natural Supplements for Menopause

Natural supplements can significantly aid women as they navigate hormonal changes during menopause. However, to maximize their benefits, these supplements should be taken consistently and combined with a nutritious diet and an active lifestyle, as advised by Dr. Snyder. It’s crucial to consult with a healthcare professional before introducing any new supplement into your routine to ensure its suitability and to determine the appropriate dosage.

• Ashwagandha, an adaptogenic herb, is recognized for its ability to alleviate anxiety and enhance sleep quality. Research indicates that it can help balance cortisol levels, the stress hormone that often rises during menopause, leading to sleep issues and weight gain.

• Creatine, commonly linked to athletes, can also benefit menopausal women by countering muscle loss, boosting metabolism, and alleviating brain fog. Studies suggest that creatine supplementation can enhance strength and cognitive performance in older adults, making it a valuable resource during this phase of life.

• Siberian Rhubarb (ERr 731) is attracting interest for its effectiveness in reducing hot flashes and night sweats. Clinical studies have demonstrated that women taking Siberian rhubarb experienced a 67% decrease in hot flashes after just 12 weeks.

• Magnesium is essential for energy production and stress management. It helps reverse fatigue and lowers stress, both of which are common complaints during menopause. Magnesium deficiency is widespread, and supplementing can improve sleep and mood.​

• Black Cohosh and Red Clover are other popular herbs that may help with hot flashes and mood swings, though they are not included in the top five due to varying evidence and safety concerns for certain groups.​

What to Look for in Supplements for Menopause

When choosing a menopause supplement, look for products with clinically studied ingredients, clear dosage information, and third-party testing for purity and potency. Avoid supplements with proprietary blends that hide ingredient amounts or contain unnecessary fillers. It’s also wise to consult a healthcare provider, especially if you have underlying health conditions or are taking other medications. Supplements like Ashwagandha and Siberian Rhubarb are generally safe for most women, but individual responses can vary.​

Should You Ever Stop Taking a Menopause Supplement?

There are situations where it makes sense to stop or adjust your supplement regimen. If you experience unusual symptoms, don’t notice improvements, or your health status changes (such as a new diagnosis or medication), it’s important to reassess your needs. Some women find that their symptoms subside after a period of time, while others benefit from ongoing support. Regular check-ins with a healthcare provider can help determine the best approach for your unique situation.​

Real-Life Impact and Expert Insights

Many women report feeling more balanced and energized after adding the right supplements to their routine. For example, one study found that Siberian rhubarb reduced hot flashes by nearly 70% in just three months. Meanwhile, Ashwagandha users often notice better sleep and reduced anxiety within a few weeks. These supplements are not a cure-all, but they can be a valuable part of a broader strategy that includes healthy eating, regular exercise, and stress management.​

Final Thoughts

Natural supplements can offer meaningful support during menopause, but they are most effective when chosen thoughtfully and used as part of a comprehensive wellness plan. Ashwagandha, creatine, Siberian rhubarb, and magnesium are among the most researched and well-tolerated options. Always pay attention to your body’s signals and consult a healthcare professional if you have any concerns about continuing or stopping a supplement.