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Let’s not sugar coat it: going through menopause isn’t easy. Be it the changes to your skin and hair, hot flashes, libido changes, mood swings or any of the other dozens of menopause-related symptoms, the major hormonal shift takes a toll on your body and your mind. While many wish they could just fast forward through the season of change, the best way to help look and feel your best at any stage of menopause is by understanding what your body needs more (and less) of and fueling it adequately with a balanced diet, exercise and yes, supplements. If you’re not sure where to start or what menopause supplements are worth your time, we’ve got you covered. Ahead, certified holistic nutritionist Jennifer Hanway walks us through all things supplements for menopause.
Supplements During Menopause: What to Look for
Before we jump into the specific products Hanway recommends for menopausal women, its important to understand what vitamins, minerals and ingredients your changing body needs most. “When it comes to menopause supplementation, most conversations center around the well-established essentials like calcium and vitamin D for bone health, creatine for maintaining muscle mass, and fish oil for heart health and inflammation management,” Hanway begins. “While these foundations are important, they only scratch the surface of what’s happening in your body during this transition.”
Going deeper than the heavy-hitters, Hanway flags several overlooked areas of our health that can benefit greatly from supplementation during menopause. “There are three critical areas that undergo profound changes as estrogen declines, but are often overlooked,” she explains. “Your gut microbiome shifts in ways that affect digestion and inflammation, your skin’s cellular renewal processes slow down, impacting both appearance and barrier function, and your mitochondria decline in efficiency, contributing to persistent fatigue.” As a result, menopause changes can present themselves in ways you might not expect, but luckily there are tons of options on the market for mitigating the negative effects.
Hanway’s Favorite Menopause Supplements
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“Glōci is one of my top recommendations during peri- and post-menopause as it helps address two common physiological shifts that occur at this stage of life: gut dysfunction and declining skin hydration,” Hanway explains. “The probiotic component helps regulate the gut microbiome, which is closely linked to inflammation, immune function, and even hormone metabolism, while nutrients like hyaluronic acid and vitamin C support collagen production and dermal hydration to counteract skin changes associated with estrogen decline.”
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“Timeline powered by Mitopure may offer unique support for women in perimenopause and post-menopause by targeting one of the most overlooked aspects of aging: mitochondrial function,” Hanway explains. “As estrogen declines, mitochondrial efficiency decreases, contributing to fatigue, loss of muscle strength, and reduced cellular energy. Since mitochondria have estrogen receptors and are involved in estrogen production, their dysfunction creates a feedback loop that accelerates age-related decline. Urolithin A—Mitopure’s active compound—has been shown in clinical trials to improve mitochondrial health, boost energy production, and increase muscle strength by up to 12 percent.”
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“Calm (Beauty) by Agent Nateur includes a combination of nutrients and compounds that may be especially helpful for women in perimenopause and post-menopause who are navigating increased stress, disrupted sleep, mood shifts and visible signs of aging,” Hanway notes. “This formula contains spermidine, taurine, magnesium, GABA, glycine, and L-theanine, nutrients and amino acids that support neurotransmitter balance, regulate circadian rhythms, and promote a calmer physiological baseline without the need for melatonin or sedatives.”
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