Editorial evidence library
Supplements for menopause, perimenopause & hormonal health
Ten of the most-searched menopause supplements — magnesium, ashwagandha, vitamin D, black cohosh, DIM, and more — graded by editorial synthesis of primary sources (PubMed, NAMS, ACOG, NIH, FDA). Claims are framed as what studies suggest, never as guarantees. Read our methodology.
How we grade evidence
Vitamin D
Strong evidenceRandomized trials and guidelines confirm that vitamin D combined with adequate calcium reduces fracture risk in vitamin-D-insufficient older adults, particularly postmenopausal women.
Read the vitamin d review →
Ashwagandha
Moderate evidenceMultiple small randomized trials suggest standardized ashwagandha root extract reduces perceived stress and morning salivary cortisol versus placebo over 8–12 weeks, with modest signals for sleep and menopausal symptoms.
Read the ashwagandha review →
Black cohosh
Moderate evidenceRandomized trials and pooled analyses suggest standardized black-cohosh extracts modestly reduce hot-flash frequency and severity versus placebo over 12 weeks, with effect sizes smaller than hormone therapy.
Read the black cohosh review →
Collagen peptides
Moderate evidenceSmall-to-medium randomized trials suggest hydrolyzed collagen peptides can improve self-reported joint discomfort, skin elasticity, and — in one 4-year trial — bone-mineral density in postmenopausal women.
Read the collagen peptides review →
Magnesium glycinate
Moderate evidenceRandomized trials suggest magnesium supplementation improves subjective sleep quality and reduces nighttime awakenings in older adults, and small studies in perimenopausal women report modest reductions in hot-flash frequency.
Read the magnesium glycinate review →
Omega-3 fish oil
Moderate evidenceMeta-analyses suggest EPA-predominant omega-3 formulations produce small-to-moderate reductions in depression scores, and higher-dose prescription omega-3 reduces triglycerides.
Read the omega-3 fish oil review →
Evening primrose oil
Weak evidenceRandomized trials of evening primrose oil for cyclical mastalgia, PMS, and menopausal hot flashes show inconsistent, mostly small effects versus placebo.
Read the evening primrose oil review →
Maca root
Weak evidenceSmall randomized trials suggest gelatinized maca root may modestly improve self-reported sexual desire and menopause symptom scores relative to placebo, without measurable hormonal changes.
Read the maca root review →
Red clover
Weak evidenceRandomized trials of red clover isoflavone extracts for hot flashes show inconsistent, mostly small effects versus placebo.
Read the red clover review →
DIM (diindolylmethane)
Insufficient evidenceDIM is a metabolite of compounds in cruciferous vegetables.
Read the dim (diindolylmethane) review →
Supplements are not a substitute for clinician-guided care
Dietary supplements are not evaluated by the FDA for efficacy, and product potency varies by manufacturer. For persistent menopause or perimenopause symptoms, a qualified clinician can compare supplements against options with stronger evidence — hormone therapy, non-hormonal prescriptions, and lifestyle interventions. Browse our editorial reviews of telehealth providers or read the methodology behind these evidence grades.