Editorial evidence library
Supplements for menopause, perimenopause & hormonal health
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
Iron
Strong evidenceFor people who are iron-deficient, oral iron reliably raises hemoglobin and ferritin and improves fatigue and anemia — a well-established, guideline-backed effect.
Read the iron review →
Protein
Strong evidenceAdequate protein has strong evidence for preserving muscle and strength with resistance training, and higher intakes increase satiety and support healthy weight.
Read the protein review →
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 →
Berberine
Moderate evidenceMeta-analyses of small randomized trials suggest berberine lowers fasting glucose, HbA1c, and LDL cholesterol, with modest weight effects.
Read the berberine 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 →
Creatine
Moderate evidenceCreatine monohydrate has strong evidence for improving strength and lean mass when paired with resistance training, and meta-analyses show benefit in older adults.
Read the creatine review →
L-theanine
Moderate evidenceL-theanine, an amino acid found in tea, has fairly consistent small-trial evidence for lowering subjective stress and physiological stress markers (including cortisol response) and promoting relaxation without sedation.
Read the l-theanine 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 →
Saffron
Moderate evidenceMeta-analyses of small randomized trials suggest standardized saffron extract improves symptoms of mild-to-moderate depression versus placebo, with some trials reporting effects comparable to low-dose antidepressants.
Read the saffron 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 →
Magnesium glycinate
Weak evidenceLow magnesium status is associated with a heightened stress response, and small trials suggest supplementation can modestly reduce subjective anxiety and blunt stress reactivity, most clearly in people who are deficient.
Read the magnesium glycinate review →
Phosphatidylserine
Weak evidenceSmall randomized trials suggest phosphatidylserine can blunt the ACTH and cortisol response to acute mental or physical stress at doses around 400-800 mg/day.
Read the phosphatidylserine review →
Probiotics
Weak evidenceEvidence for probiotics in women is strain-specific and mixed.
Read the probiotics 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 →
Rhodiola rosea
Weak evidenceRhodiola rosea is an adaptogen with several small randomized and open-label trials suggesting reduced stress-related fatigue and burnout symptoms, with inconsistent effects on cortisol itself.
Read the rhodiola rosea review →
Turmeric
Weak evidenceSmall randomized trials and meta-analyses suggest curcumin, the active compound in turmeric, may modestly reduce osteoarthritis-related joint pain, sometimes comparable to anti-inflammatory drugs in short studies.
Read the turmeric review →
DIM (diindolylmethane)
Insufficient evidenceDIM is a metabolite of compounds in cruciferous vegetables.
Read the dim (diindolylmethane) review →
Natural GLP-1 boosters
Insufficient evidenceNo supplement replicates GLP-1 medications like semaglutide or tirzepatide, which produce large, trial-proven weight loss.
Read the natural glp-1 boosters 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.