The 5 Best Natural Supplements for Menopause To Lose Weight, Reduce Hot Flashes and More
Our experts agree: These hormone-free options really do make a difference
Thanks to very convincing new evidence, the FDA recently removed most of the scary “black box” warnings from various estrogen replacement therapy products. It’s a move that made millions of women think about seeking treatment for issues that crop up as our hormone levels naturally fall during menopause. Yet many of us still feel unsure about using prescription medication. Are there estrogen-free supplements for menopause that can help with symptoms like anxiety, weight gain, brain fog, low libido and insomnia? “Yes!” says women’s health advocate Mariza Snyder, DC, author of The Perimenopause Revolution. “Several well-researched options can offer meaningful relief.”
Keep scrolling to discover the ones she finds to be most effective for her patients.
5 natural supplements for menopause
Any of the following natural menopause supplements can offer significant support for women experiencing age-related hormonal changes—but keep in mind they work best “when used consistently and alongside a healthy lifestyle,” Dr. Snyder says. As always, get your healthcare professional’s okay to try any new supplement and to find the best dose for you.
Woman's World Answers
Ashwagandha eases anxiety and sleep trouble
Long used by traditional healers, this adaptogenic herb has been getting a lot of buzz on social media lately. And for good reason. “In postmenopausal women, it can dramatically support energy, sleep, anxiety and even libido,” says Dr. Snyder. “Many of my patients say they feel less frazzled and more emotionally resilient within two to four weeks of regular use.”
The science: A 2019 study published in the journal Medicine found ashwagandha reduced anxiety symptoms by 44 percent and significantly improved sleep quality.
Typical dose: 300 to 600 mg of standardized root extract (5 percent withanolides), once or twice daily.
Creatine reverses muscle loss, weight gain and brain fog
Creatine is a natural protein-like compound our bodies make from amino acids in food we eat. It gets stored in our muscles and brains, where it helps ignite energy production to give us speed, stamina and brainpower. While creatine production declines with age, supplements can fill the gap.
“Creatine is one of the most powerful, well-researched supplements for women in midlife, especially for preserving muscle, brain health, energy and mood,” says Dr. Snyder. “After menopause, women naturally lose muscle mass and strength, and creatine helps counteract this.” And as it helps improve muscle strength, we tend to lose fat too. Plus, creatine “supports cognitive performance, and has even been shown to ease symptoms of depression in women.”
The science: One study by Brazilian researchers found women in their 60s taking 5 grams creatine daily build muscle up to four times faster, and a separate study found they burned fat much faster than those given a placebo. Meanwhile, research in the Journal of Dietary Supplements shows that creatine can support bone health and brain function in aging women.
Typical dose: 3 to 5 grams daily of creatine monohydrate, taken with water or added to a smoothie
Siberian rhubarb reduces hot flashes and improves wellbeing
This plant (botanical name: Rheum rhaponticum) is native to Siberia and has been used as an herbal remedy for centuries. More recently, a series of studies has shown “it’s one of the most impressive estrogen-free options for menopausal symptoms,” says Dr. Snyder. Compounds in Siberian rhubarb mimic estrogen, “offering targeted relief without stimulating breast or uterine tissue, making it a great fit for women who want symptom relief without hormones. I absolutely recommend it as a top-tier natural therapy for hot flashes, mood swings and disrupted sleep.”
The science: A study in the journal Menopause found older women taking 4 mg. of Siberian rhubarb experienced a 68 percent overall improvement in wellbeing, including 75 percent improvement in hot flashes, 73 percent improvement in depressive mood and 70 percent improvement in sleep.
Typical dose: About 4 mg daily
Zinc revs libido and boosts sexual health
Among dozens of critical roles in immunity, cell function and protein synthesis, zinc “supports testosterone production, which is key for libido, sexual function and energy in women. Yes, women make and need testosterone too,” says Dr. Snyder. She says a bit more studies are needed on just how much it may help with sex drive and sexual pleasure, but existing research on the health benefits “is very compelling.” And if you have frequent UTIs or yeast infections, which can happen during menopause, zinc is a great choice, “as it supports immune and vaginal health.”
The science: A study in the Journal of Sex & Marital Therapy found zinc supplements increased arousal in postmenopausal women by 101 percent. The mineral also improved orgasm, satisfaction and lubrication.
Typical dose: 15 to 30 milligrams daily of zinc picolinate taken with 1 to 2 mg copper (long-term zinc use can deplete copper, another important nutrient.)
Magnesium reverses fatigue and lowers stress
Magnesium is most abundant in foods we tend to skimp on, like seeds, beans and spinach—which helps explain why up to 60 percent of women don’t get the recommended daily allowance of a mineral that is “essential for energy production, mood regulation, muscle function and blood sugar balance,” says Dr. Snyder. Making matters worse: “After menopause, magnesium needs often increase, but intake tends to go down.” She finds with a daily supplement “many women feel more relaxed and sleep more soundly.”
The science: A study in the Journal of Research in Medical Sciences found older adults given 500 mg magnesium a day fell asleep significantly faster, had better quality sleep and had lower levels of stress hormones after just eight weeks.
Typical dose: 300 to 450 mg per day, preferably in the evening before bed. Dr. Snyder recommends magnesium glycinate, which she says is calming and gentle on the digestive system.
What to look for in supplements for menopause
“Always choose high-quality, third-party tested supplements from reputable brands,” suggests Dr. Snyder. “Look for clean ingredient labels and avoid unnecessary fillers, dyes, artificial sweeteners or preservatives.”
Dr. Snyder underscores the importance of checking in with your healthcare provider. “Especially if you’re taking prescription medications, managing chronic conditions, or have a history of hormone-sensitive conditions,” she notes. “Just because something is natural doesn’t mean it’s safe for every person in every circumstance.”
And finally, it’s important to remember “that supplements are tools, not quick fixes. They work best as part of a daily lifestyle that supports hormone balance, blood sugar stability, restorative sleep and nervous system regulation,” Dr. Snyder says. “When used intentionally, they can be incredibly effective, but they’re not a replacement for nourishing food, strength training, hydration or stress management.”
Should you ever stop taking a menopause supplement?
“If something doesn’t feel right or you’re not noticing positive changes after a few weeks, don’t be afraid to adjust or stop,” Dr. Snyder advises. “Your body is wise, and learning to listen to it is one of the most powerful things you can do in this chapter of life.”
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