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Using natural supplements to help with menopause symptoms.

Our Women’s Health Lead and Menopause doctor, Dr Verity Biggs, shares her tips on which natural supplements can help with menopause symptoms.

Dr Verity Biggs
Dr Verity BiggsWomen's Health and Menopause Lead

Dr Verity Biggs is a Women’s health specialist and our female health lead.

You can find out more about Dr Biggs by viewing her latest articles and biography .

So, can natural supplements help menopause symptoms?

One of the questions we’re frequently asked is whether natural supplements have a role to play in helping menopause symptoms. There are so many “Menopause” supplements, facial skin care ranges, shampoos, but if we try to cut through the noise and big promisies, what do we medics suggest that you can use, whether on its own or alongside other treatments including HRT and other prescribed medications?

Vitamin D

All adults and children are now recommended to take a daily supplement for Vitamin D as in the UK we don’t get enough from foods and sunlight alone.  After menopause, it is important that we ensure we are taking this daily to protect our bone health, immune system, and mood.
A dose of 800-1000 iu (international units or 25-30 micrograms).
Vitamin D can be found in mushrooms, eggs and cereals.

Magnesium (Mg)

There are quite a few different types of magnesium supplements available, and they each have different uses and benefits.  Mg Glycinate is useful for sleep, Mg threonate for anxiety, and Mg Citrate for bowels, although some say it may help with hot flushes, and muscle cramps too.

Vitamin E and Omega 3

Some studies have shown that there can be a 30% improvement in flushes, joint pains and vulval-vaginal symptoms.
Note: Cannot be used with tamoxifen.


Melatonin helps with sleep, but prescribing on NHS is limited. However, it can be bought online without the need for a prescription.


Naturally found in flax seeds, chickpeas and soy.  This can be bought in shops at 40-80mg (you’d need to eat a lot of chickpeas and soy to get this level), but trials use 200mg, and it can help with flushes.


Sage is known to have anti-inflammatory properties although there is only some evidence that supports this.  The recommended dose of Salvia is 2.4g a day.

Pollen extract as Femal

Femal has been shown to improve hot flushes by 50% after using for 6 months.

Black cohosh

Previously use was discouraged due to links with liver failure, but it’s now thought to be safer as doses are more reliable and standardised.

St John’s Wort

St John’s Wort can help with mood symptoms but note that it cannot be used with many prescribed medications including oral contraceptives, antidepressants, blood thinners, epilepsy medications and tamoxifen.


Its active form is curcumin and it has anti-inflammatory and anti-oxidant properties. It can help with joint pains, mood and flushes.


Ginseng has oestrogen-like properties and can help with fatigue. However, high doses can affect sleep and it interacts with Tamoxifen.

Agnus Castus

There is some evidence for supporting menopause and in particular helping mood. There is also evidence of helping with PMDD symptoms.

Evening primrose oil

There is no evidence for supporting hot flushes, but evening primrose oil can help with breast tenderness.


Collagen can help with brittle nails, skin and hydration, but is generally quite expensive.

Talk to the menopause specialists

And if you’d like to speak to one of our women’s health specialist doctors, you can book online now for a face-to-face or online appointment.

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