The Best Menopause Supplements

Your skin, hair and nails can all dry out in midlife. These are our favourite supplements to help add the nutrients back

For midlife women, as our oestrogen levels drop, we can feel the impact from head to toe. Literally. Our skin, hair and nails can dry and thin out. Our energy levels can flag. And as for sleep – ask any midlife woman how her insomnia is and she’ll have a story to tell. We want to know the best menopause supplements that will help make a difference.

There are of course, many menopause supplements out there. Do supplements help with menopause? Every woman’s menopause is different, and the supplement that makes one woman feel fabulous, may not work for you. In our Facebook group, Women With Ambition, Attitude and Brain Fog, the same question is often asked: Which supplements should menopausal women take?

There are some key ones that our medical advisor, Dr Stephanie Goodwin recommends. “Always Vitamin D, with Vitamin K preferably,” she says. “It’s good for your bones, it’s good for the immune system. Also, Magnesium if you’re not sleeping very well, in combination with a B vitamin. If you don’t eat fish you can take Omega 3.”

For women who aren’t taking HRT, Dr Steph has some advice. “If you can’t take HRT then there will be supplements that are helpful, but it depends on your symptoms,” she says. “I’ve had women who have done really well with sage or red clover. The one I tend to veer away from is black cohosh because you’ve got to be careful with it.”

READ MORE HRT, is it safe? Everything you need to know.

Incorporating supplements into a healthy diet can help you to feel back to your old self – before hormone havoc kicked in. Here are some of the best ones.

BEST FOR YOUR BONES: NutriAdvanced Vitamin D3 With K2, £19.63

Vitamin D

“I like NutriAdvanced, they’re my go-to products,” says Dr Stephanie Goodwin. “They’ve got lots of supplements for menopausal and perimenopausal symptoms. They mix things up really well.

“Always take Vitamin D, with Vitamin K preferably. It’s good for your bones and good for the immune system.”

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BEST FOR SLEEP: NutriAdvanced Magnesium Glycinate, £20.80


Another Dr Stephanie Goodwin recommendation. “Magnesium is good if you’re not sleeping well,” she says.

Not all magnesium supplements are created equal. Yes, there are cheaper options out there, but this blend from NutriAdvanced comes in a glycinate form, making it highly absorbable by the body.

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BEST FOR OVERALL WELLBEING: Efamol High Strength Pure Evening Primrose Oil, £12

best menopause supplements

Evening Primrose Oil has long been taken as a supplement by midlife women, and for good reason. The key ingredient is Gamma Linolenic Acid (GLA) which is a plant sourced Omega 6 oil most of us don’t tend to consume through our diet, but is found in Evening Primrose seeds. It helps skin to retain moisture and improve elasticity while reducing inflammation. 

READ MORE Best powder supplements to take for menopause.

BEST FOR HAIR REPAIR: Bodyism Beauty Food Hair, £55

best menopause supplements

This is a potent blend of super greens and marine collagen peptides used to strengthen your hair, nails and muscles. It also contains antioxidants that fight the signs of ageing, reducing fine lines and repairing damaged skin. Just add a scoop to your morning glass of water or juice.

BEST FOR A SKIN BOOST: The Beauty Chef Collagen Inner Beauty Boost, £29

best menopause supplements

Our skin is made up of 75% collagen, but by the age of 45 this may have dropped by as much as 30%. It’s what keeps our complexion looking firm and healthy, so try adding more to your diet with this bio-fermented probiotic drink from The Beauty Chef. It works to support your skin’s moisture levels and elasticity from the inside out. 

BEST FOR STRONGER NAILS: Phyto Phytophanere Capsules, £37

best menopause supplements

If you suffer from thinning hair or weak nails, this is a tried and tested antidote. The tablets are formulated with vitamins B2, B5, B6, B8, C, E, and essential fatty acids to fight hair loss and strengthen your nails. It also helps to protect cells from oxidative stress caused by ageing.


best menopause supplements

This may be the latest supplement celebrities swear by, but it’s backed up by a team of scientists, spearheaded by world-renowned nutritional expert Dr Paul Clayton. Formulated with nine patented ingredients, it’s been clinically proven to show a 47% increase in hair strength and 35% decrease in hair loss. Reviews also promise glowing skin and stronger nails, as well as mental clarity and a boosted immune system.


best menopause supplements

MSM is a naturally-occuring compound which supports your body’s production of collagen and elastin, both of which are crucial for healthy, youthful-looking skin and hair. These unique supplements also contain a patented black pepper extract to enhance the benefits of MSM for supercharged results. 

BEST FOR BREAKOUTS: Wild Nutrition Food-Grown Zinc Plus, £12

best menopause supplements

With its hormone balancing properties, zinc is already a must-have addition to your midlife diet. While it’s commonly found in red meat and legumes, an extra dose will promote stronger skin, hair and nails. It’s particularly helpful for managing menopausal break-outs or excess oil production.

BEST FOR HEALTHY HAIR: Viviscal Women’s Max Strength, £51.99

best menopause supplements

Loved by the likes of Jennifer Aniston and Reese Witherspoon, this is a game changer for healthier hair. It contains a whole host of powerhouse ingredients like biotin, zinc, vitamin C, niacin and iron, as well as AminoMar CTM, a marine-based complex said to promote hair growth. Backed up by 25 years of research, this is a fail-safe option.

FOR COLLAGEN FORMATION: Sea Ór Seaweed Food Supplement, £35

best menopause supplements

Marine-sourced ingredients like seaweed are packed with nutrients to boost skin’s radiance and protect from environmental aggressors. It’s also one of the few plant sources to contain Vitamin B12, so if you’re vegan these daily supplements are definitely worth a look. The addition of selenium will target your nails, keeping them strong and healthy.

THE ANTI-AGEING GURU: Dr. Barbara Sturm Skin Food, £60

best menopause supplements

Dr. Barbara Sturm is the brains behind her eponymous world-renowned hyaluronic acid serum, so it’s no wonder her skincare supplements have been a huge success. Created with anti-ageing in mind, they’re designed to rejuvenate skin cells to repair, calm and hydrate your complexion.


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