Best Natural Remedies for Menopause (2024)

For most people, menopause begins in their late 40s, but some of us experience symptoms as early as our early 40s and even late 30s. A group of researchers estimate that 2 in 3 women over 40 experience symptoms such as hot flashes, night sweats, mood changes, and low energy¹.

What most people aren’t aware of is that menopausal women are also susceptible to sudden weight gain around the midsection and osteoporosis. In fact, a study on prevalence of symptoms among menopausal women found that 7 in 10 women experience muscle and joint pains and a similar number also experience weight gain during this transition².

Thankfully, some menopause remedies are able to help to keep these menopausal symptoms down.

At Supplement Review, we researched 89 full-text articles and identified the 10 most popular menopause remedies, and scoured through dozens of PubMed studies to better understand how these remedies work. In this article, we’ll share our findings and what to look out for, and reveal our top 5 recommendations to help you feel your best.

What is the best natural remedy for menopause?

There is no one size fits all approach, because menopause symptoms vary and your body may need different minerals and nutrients from others.

So we consolidated five best remedies we found to address different symptoms:

✅ Probiotics

Estrogen levels drop during menopause. New research^3,4 suggests that the drop in estrogen levels activates three processes responsible for some menopausal symptoms – namely fat deposition around the belly (stomach, liver, intestines), higher inflammation (as less estrogen is available to keep them under control), and lower metabolism. Together, they cause weight gain, bloating, leaky gut, joint pain or osteoarthritis, sleep problems, among other issues.

The good news is good gut health can regulate and support healthy estrogen levels and promote hormone balance^5,6,7. In addition, more research suggests that some probiotics contain anti-inflammatory properties which help to play the anti-inflammatory role that estrogen plays^8,9.

However, not all probiotic strains are the same. We have shortlisted a few probiotic strains that have been widely studied by researchers to demonstrate anti-inflammatory, anti-fat absorption, and metabolism-stimulating effects:

B. Lactis (or Animalis): Two separate studies on B.Lactis strains R101-8¹⁰ and NCC2818¹¹ saw anti-inflammatory benefits. In the study, B.Lactis R101-8 was able to metabolize saturated fatty acids and reduce proinflammatory markers, while B.Lactis NCC2818 was able to reduce inflammatory mediators.
L.Gasseri: Similar to B.Lactis, two recent studies demonstrated the positive effects of L.Gasseri. The first study¹² on L. Gasseri SBT2055 showed a 4.6% reduction in abdominal and visceral fats in 43 adults by lowering fat absorption and this was reinforced by a follow-up study on the same probiotic strain that showed an 8.5% drop in belly fats among 210 healthy Japanese adults. A separate study¹³ on L.Gasseri CP2305 demonstrated significant relief in menopause symptoms such as hot flashes, sweats, chills, and shortness of breath.
B.Breve: Similar to L.Gasseri, two studies also showed promising results for B.Breve. B.Breve IDCC4401¹⁴ stimulated cholesterol metabolism (which means your body is better able to convert cholesterol into energy) and reduced total cholesterol and low-density lipoprotein-cholesterol (LDL). Plus, B.Breve B-3¹⁵ was found to have an anti-obesity effect after consumption for 3 weeks. These combined results show that B.Breve may be used to combat the weight gain symptoms observed in menopausal women.

✅ Phytoestrogens

Phytoestrogens are plant nutrients that mimic the effects of estrogen without the known side effects. They are found in several different types of food such as soy products, grains, beans, and some fruits and vegetables. Some examples that have demonstrated benefits for menopausal women include moringa leaves, red clover, and black cohosh.

Moringa Leaves: A group of researchers found that consumption of moringa leaves led to increased antioxidant activity and reduced oxidative stress in postmenopausal women¹⁶. A Nigerian study found that moringa leaves also increased estrogen levels in women¹⁷, suggesting that it could be an effective phytoestrogen.

Red Clover Isoflavones + Probiotics: In a 2017 study¹⁸, 62 perimenopausal women aged 40-65 consumed a combination of red clover isoflavones and probiotics and saw that it reduced hot flashes frequency and intensity. While it wasn’t clear if the results were due to red clover isoflavones or probiotics, it is a sign that red clover and probiotics could play a positive role in addressing menopausal symptoms.

Black Cohosh: Postmenopausal women took black cohosh and saw reduced severity and number of hot flashes after 4 and 8 weeks in a 2013 study¹⁹. However, other studies have seen mixed results. The North American Menopause Society (NAMS) released a statement in 2004²⁰ to use it for only less than six months as they were concerned about the potential side effects.. Another 2004 study²¹ of 351 women found that black cohosh did not produce significant relief in terms of intensity or frequency after 3, 6, or 12 months.

✅ Curcumin and Black Pepper

Multiple recent studies on curcumin show strong evidence that it could be an effective ingredient in managing menopause symptoms. These include the ability to fight obesity²², alleviate hot flashes²³, and acting as a phytoestrogen²⁴ to support healthy hormone levels in combating certain cancers.

However, there are difficulties in absorbing curcumin naturally. Researchers found that by pairing curcumin with black pepper, it can increase its bioavailability by 2,000%²⁵.

✅ Fiber

Fiber can be found in many vegetables and fruits, and the good news is that some fibers may be effective in helping menopausal women to feel better.

Three studies suggest that Fructooligosaccharides (FOS), a fiber commonly found in bananas, onion, garlic, asparagus, and many others may be more important than most women are aware of.

A team at the University of Rochester, New York, found that the effects of obesity on osteoarthritis were completely prevented when they were supplemented with FOS²⁶.
Another team from the Faculty of Medicine in Chiang Mai University, Thailand found that FOS greatly amplifies the results in isoflavones in postmenopausal women when used together²⁷.
The third team from the University of Siena, Italy discovered FOS helps the body to metabolize phytoestrogens, which is necessary for our body to extract its benefits²⁸.

Some of these menopause remedies may be found in your everyday food. But to ensure you consume sufficient amounts of these helpful nutrients consistently, we recommend taking natural supplements so that you don’t have to follow a strict diet or over-consume certain foods to ensure you have a sufficient intake of these nutrients. To help you pick and choose the correct natural supplement, we have compiled a list of do’s and don’ts for you.

Your Natural Menopause Supplements Checklist

✅ Third Party Certification

The FDA does not regulate supplements and instead provides general guidelines only. So supplement manufacturers who want to give customers a peace of mind will get third-party certifications to distinguish their products as trustworthy. This includes things like certified Good Manufacturing Practice (cGMP), USP, NSF, Certified Organic, Non-GMO certified, and third-party lab testing. These certifications verify the ingredients and quantities claimed, ensuring the product meets stringent manufacturing and performance standards.

✅ Supplement Absorption

Not all supplements can be absorbed by the body, and if your body cannot absorb them, you cannot reap the benefits. Unfortunately, most people aren’t aware of this, allowing manufacturers to get away with cheaply-made supplements with low bioavailability. Your selection process should consider supplements with ingredients that enhance absorption. Also, look for high-quality capsules that break down at the right time for nutrients to be fully absorbed.

✅ Clinically Studied Ingredients

Clinical trials help substantiate the efficacy of ingredients through proper tests. Look for a supplement with clinically-tested ingredients for real benefits, and avoid those based on anecdotal evidence. We based our top 5 natural menopause supplements on clinically studied ingredients supported by evidence.

✅ Monitor Results And Read Customer Reviews For Proprietary Formulas

If you choose a supplement using a proprietary formula or blend, always keep a lookout for side effects or any telltale signs that something is not right. The supplement industry is not regulated by the FDA, so consumers may take on more risks than they know when they choose a proprietary formula. Always stick to the recommended dose and don’t ignore any ill feelings.

For customer reviews, don’t just look at the number of one-star reviews. Look out for one-star reviews where the customer suffered terrible side effects that are difficult to treat or reverse, if any.

✅ Beware of Fakes

Sadly, according to the New York Times²⁹, one in four products sold on Amazon is fake. This is especially true of nutritional supplements. When buying from Amazon, ensure you do so from the brand’s Amazon store. Otherwise, purchase directly from the brand’s official website. Consuming fraudulent products may cause nasty side effects — so be extra cautious.

✅ EXTRA Tip: Confident Refund Policy

Look out for companies with refund policies that are generous and honest. Many companies may have return instead of refund policies where they require you to consume the product and pay for postage to return the empty bottles within a specified time to qualify for a refund. Others may outrightly reject your refund request. These are telltale signs that the company does not have confidence in their products and claims. Look out for companies that come with a refund policy that is as bold as their claims so you can always refund the product if you do not experience the intended benefits.

Top 5 Natural Menopause Supplements (2024)

We’ve compiled a list of what we’ve found to be the top five products in this category on the market today.

1. Provitalize🥇

Why we like Provitalize

We like Provitalize because of the holistic approach it takes to address menopausal symptoms. Provitalize contains 68.2 billion CFUs of 3 clinically studied probiotic strains (L.Gasseri SBT2055, B.Breve IDCC4401, and B.Lactis R101-8) with proven results in keeping inflammation under control, activating fat and cholesterol metabolism, and reducing fat absorption.

In addition, it contains 350mg of curcumin which helps in fighting obesity, reducing hot flashes frequency and severity, as well as estrogenic support during menopause. Provitalize is also packed with 350mg of moringa leaves which also act as a phytoestrogen. It is also designed with bioavailability in mind – Provitalize contains BioPerine^® and DRCaps^TM. BioPerine^® is a patented version of black pepper extract that enhances the bioavailability of curcumin while DRCaps^TM protects the probiotics from stomach acids to ensure that the probiotics reach our gut where they are most effective.

We combed through their website, Google, TrustPilot, and Amazon to find 24,000+ verified customer reviews and over 80% positive reviews. The sheer volume of verified customer reviews and positive ratings is quite rare in a relatively unregulated market, so this gives us confidence that Provitalize is a great natural menopause supplement for women.

When it comes to refund policies, Provitalize offers an industry-leading money-back guarantee. They do not require bottle returns like most companies do, so you can save on return postage fees.. You can either make a one-time purchase (backed by a 90-day money-back guarantee) or subscribe to their Autoship program (backed by a 180-day money-back guarantee and an additional 15% discount) as of this writing.

The combination of ingredients, bioavailability formulation, positive customer reviews, and attractive money-back guarantee speaks volume of the confidence that Better Body Co has in Provitalize and deserves the #1 position in our Top 5.

As with any nutritional supplement, we recommend taking it for at least 90 days so you can experience the full benefits before deciding if it works for you.

Pros

Cons

2. Slim Gut Bundle (Best Value)

Best Value

Provitalize is great for budget-conscious consumers, but if you also want the joint supporting effects of Fructooligosaccharides (FOS) , we cannot recommend the Slim Gut Bundle more. The bundle includes Previtalize, a prebiotic specially designed to enhance the efficacy of Provitalize.

Previtalize contains 3 key ingredients that we believe is worth your money if you can afford it.

First, it contains Fructooligosaccharides (FOS) which helps to protect the cartilage in our joints and metabolize phytoestrogens in Provitalize so that we can benefit from it.

Second, it contains Burdock Root, which similarly helps to reduce inflammation in patients experiencing osteoarthritis in their knees³⁰.

Finally, it contains a blend of prebiotics which helps the probiotic strains in Provitalize multiply faster in the gut to achieve the desired results.

According to customer reviews, many customers who saw slower results with Provitalize experienced significant improvements after adding Previtalize. Customers who buy the Slim Gut Bundle will also enjoy a 90-day money-back guarantee.

Pros

Cons

3. Happy Hormones

Happy Hormones contains a 1,256mg proprietary blend of herbal ingredients. While we are generally skeptical about proprietary blends due to the lack of verifiability, we see that Happy Hormones ingredients are generally well-studied. This includes red clover aerial parts, black cohosh root, dong quai root, and sage leaf. One study on sage leaves demonstrated its potential impact in reducing hot flashes³¹.

Happy Hormones isn’t sold on Amazon, but we found that it has a 4.7 star rating on Google, which gives us confidence that the product works for most women. Reported side effects include mild stomach discomfort and water retention. But these seem to be reported by only a handful of people. As always, we recommend that customers who take proprietary blend follow the recommended dosage closely and pay close attention to their symptoms.

Overall, we think that Happy Hormones is a good supplement that can help some menopausal women and believe that it deserves the 3rd spot in our top 5 recommendations.

Pros

Cons

4. Estroven Menopause Relief

Estroven Menopause Relief contains 40mg of black cohosh, 56mg of soy isoflavones, and 300mg of CQR-300®. According to a study³², CQR-300 consumption helped to reduce weight and blood glucose levels.

Estroven Menopause Relief is a relatively popular menopause supplement on Amazon. They have over 12,000 ratings and 13 in 20 customers gave them a 5-star review. We think that Estroven Menopause Relief is among one of the better menopause supplements in the market today.

Overall, given that majority of customers have rated it 3-5 stars on Amazon, we think it deserves the #4 spot.

Pros

Cons

5. Menofit

Menofit contains a probiotic blend of 4 different probiotic strains, vitamins B2, B6, B12, C, D3, K2, prebiotics, and herbal ingredients such as chaste tree berry extract, dong quai root extract, red clover extract, and more. Overall, it contains ingredients that have shown positive results in menopausal women, but we are concerned that the supplement is trying to do too much all at once.

For instance, Menofit contains only 25 billion CFUs of probiotics made up of 4 different strains, and the make-up of its blends is not clear. While it also contains 375mg of herbal ingredients, it is unclear if those ingredients have a sufficient dose to have a significant impact on menopausal symptoms.

Menofit has over 3,000 customer reviews on Amazon and it’s rated 4 stars. 58% of customers gave it a 5-star rating. It has the lowest number of reviews across Amazon, TrustPilot, and Google among the products listed so far, which is why we are hesitant to place it higher than the 5th spot despite the product containing many different ingredients which have shown positive results for menopausal women.

Pros

Cons

Our Top Recommendation🥇

Better Body Co. – Provitalize Anti-inflammatory Probiotics

✅ Helps to keep menopausal symptoms down
✅ 3 clinically studied strains, 68.2 billion CFUs
✅ Combats inflammation in the body
✅ 90-day money-back guarantee
✅ Big multi-bottle discounts + free shipping for 2 or 3 bottles within the US

Nancy Grace

Researcher and Science Writer

Nancy specializes in science journalism and factual information in the fields of health, medicine, and nutrition. She spends hours each week pouring through 100s of medical journals and research studies to increase accessibility to the depths of information by the everyday person.

Best Natural Remedies for Menopause (2024)

What is the best natural remedy for menopause?

Your Natural Menopause Supplements Checklist