Let's talk about something we don't discuss nearly enough: menopause, and how to actually feel good during it.
Whether you're just starting to notice the subtle shifts or you're deep in the thick of it, I want you to know that you are not alone. Finding the right natural support can be absolutely game-changing.
I'm Dr. Michelle Sands, naturopathic physician and women's hormone expert. I've dedicated my career to helping women navigate their unique hormonal journeys, and I’ve seen firsthand how the right high-quality supplements can transform the menopause experience from something to simply "survive" into a phase of life where you can truly thrive.
Why Your Body Needs Extra Support During Menopause
When your key hormones, estrogen and progesterone, begin their natural decline, your entire body feels it. This isn't just about hot flashes. It’s a whole-body experience that affects everything from your bones to your brain.
- Bone Density: Your risk for osteoporosis increases as estrogen drops.
- Mood & Mind: Those frustrating mood swings and brain fog episodes? They're very real and directly linked to your hormones.
- Metabolism: Your body's internal furnace shifts, which can make weight management feel like an uphill battle.
During this transition, your body develops critical nutritional needs that are essential to address. Think of it as upgrading your internal toolkit. You'll need more Vitamin D and Calcium for bone support, Magnesium for sleep and stress, and Omega-3s to combat inflammation and support your brain.
Science-backed Supplements That Truly Make a Difference
Navigating the supplement aisle can be overwhelming. Let’s cut through the noise and focus on what the science says actually works, categorized by the relief you’re looking for.
For Your Bones & Strength
- Calcium + Vitamin D3 Power Duo: This classic combination is non-negotiable. When paired together, they become a powerhouse for maintaining bone density. But a glass of milk simply won't cut it anymore; targeted, high-quality supplementation is key.
- Vitamin K2 (The Unsung Hero): Think of Vitamin K2 as the traffic cop for calcium. It directs calcium to your bones where it belongs, instead of letting it build up in your arteries.
My Formulation: I created Sol Mate to solve this exact problem. It delivers the optimal clinical doses of Vitamin D3 with both K1 and K2. This specific trio works together to ensure calcium gets to the right place, supporting not just your bones, but your hormonal and immune health, too.
For Hot Flashes & Night Sweats
- Black Cohosh: This powerful herb has been trusted for centuries for a reason. It acts like nature's thermostat, helping to significantly reduce those sudden heat waves that can derail your day and night.
- Soy Isoflavones: These natural plant compounds gently mimic some of estrogen's effects in the body, offering effective relief for those disruptive hot flashes and night sweats.
For Mental Clarity & Mood
- Omega-3 Fatty Acids: Brain fog is one of the most frustrating parts of menopause. Omega-3s are your secret weapon for mental clarity, supporting cognitive function while helping to smooth out those emotional rollercoasters.
- Magnesium (The Relaxation Mineral): If restful sleep feels like a distant memory or anxiety has become your unwelcome companion, you might be missing magnesium. It’s essential for calming the nervous system and promoting deep, restorative sleep.
- Vitamin B6: This vitamin is crucial for producing serotonin, your body's "feel-good" neurotransmitter. It's like finding emotional balance in a bottle.
My Formulation: Standard fish oils often have poor absorption. That’s why I created GLOMEGA using ultra-pure SuperbaBoost® krill oil, which is bound to phospholipids for up to 68% better absorption. This means your body can actually use the brain-loving DHA, EPA, and choline to support memory, mood, and skin. For sleep, GLOW PM blends the perfect form of magnesium with calming botanicals to reduce stress hormones and guide you into deep sleep without next-day grogginess.
For Intimate Wellness
-
Probiotics (Lactobacillus Strains): Vaginal dryness and recurrent UTIs are incredibly common but rarely discussed menopause symptoms. Specific probiotic strains are essential for maintaining a healthy vaginal microbiome, which is your first line of defense.
-
Vitamin E & Hyaluronic Acid: These are your go-to nutrients for inside-out hydration, supporting the health and comfort of your most delicate tissues.
My Formulation: Vaginal dryness isn’t just about discomfort; it impacts intimacy, confidence, and your overall quality of life. I developed Glow Below to provide direct support with a nourishing blend of hyaluronic acid, Vitamin E, and soothing botanicals.
How to Choose Quality Supplements That Actually Work
Not all supplements are created equal. To ensure you’re getting real results, look beyond the flashy label. Opt for brands that:
- Utilize third-party testing to verify purity and potency.
- Use bioavailable forms of nutrients that your body can actually absorb and use.
- Skip the junk, like unnecessary fillers, artificial colors, and common allergens.
Your body is going through a profound transformation. This is the time to give it the cleanest, most effective support possible. Menopause isn't a battle to be endured; it's an invitation to reinvest in your health on a deeper level.
Ready to feel vibrant, strong, and fully you again?
→ Explore the GLOW Natural Wellness Collection and Find Your Perfect Support
FAQ for Your Menopause Supplement Questions
What are the best natural menopause supplements?
The most effective options include calcium with vitamin D, magnesium, omega-3s, and phytoestrogens, all backed by clinical research.
Which vitamin deficiencies make menopause worse?
Vitamin D, magnesium, and B6 deficiencies are commonly linked to intensified menopause symptoms.
How soon will I notice a difference?
Most women notice subtle improvements within 4–8 weeks of consistent use, with full benefits emerging around the 3-month mark.
Remember: menopause isn't something to simply endure; it's an opportunity to reassess and reinvest in your wellness. The right supplements can help you navigate this transition with more grace, comfort, and vitality than you might have thought possible!
Sources:
¹ Branch, N. S. C. and O. (2023, May 5). Calcium and vitamin D: Important for bone health. National Institute of Arthritis and Musculoskeletal and Skin Diseases. https://www.niams.nih.gov/health-topics/calcium-and-vitamin-d-important-bone-health
² Magnesium for sleep: Benefits and how to take it. (2023, August 1). https://www.medicalnewstoday.com/articles/magnesium-for-sleep
³ DiNicolantonio, J. J., & O'Keefe, J. H. (2020). The importance of marine omega-3s for brain development and the prevention and treatment of behavior, mood, and other brain disorders. Nutrients, 12(8), 2333. https://doi.org/10.3390/nu12082333
⁴ Di Daniele, N., Carbonelli, M. G., Candeloro, N., Iacopino, L., De Lorenzo, A., & Andreoli, A. (2004). Effect of supplementation of calcium and vitamin D on bone mineral density and bone mineral content in peri- and post-menopause women; a double-blind, randomized, controlled trial. Pharmacological Research, 50(6), 637–641. https://doi.org/10.1016/j.phrs.2004.05.010
⁵ Huang, Z.-B., Wan, S.-L., Lu, Y.-J., Ning, L., Liu, C., & Fan, S.-W. (2015). Does vitamin K₂ play a role in the prevention and treatment of osteoporosis for postmenopausal women: A meta-analysis of randomized controlled trials. Osteoporosis International, 26(3), 1175–1186. https://doi.org/10.1007/s00198-014-2989-6
⁶ Hedaoo, K., Badge, A. K., Tiwade, Y. R., Bankar, N. J., & Mishra, V. H. (2024). Exploring the efficacy and safety of black cohosh (Cimicifuga racemosa) in menopausal symptom management. Journal of Mid-life Health, 15(1), 5–11. https://doi.org/10.4103/jmh.jmh_242_23
⁷ Taku, K., Melby, M. K., Kronenberg, F., Kurzer, M. S., & Messina, M. (2012). Extracted or synthesized soybean isoflavones reduce menopausal hot flash frequency and severity: Systematic review and meta-analysis of randomized controlled trials. Menopause (New York, N.Y.), 19(7), 776–790. https://doi.org/10.1097/gme.0b013e3182410159
⁸ Decandia, D., Landolfo, E., Sacchetti, S., Gelfo, F., Petrosini, L., & Cutuli, D. (2022). N-3 PUFA improve emotion and cognition during menopause: A systematic review. Nutrients, 14(9), 1982. https://doi.org/10.3390/nu14091982
⁹ Fatima, G., Dzupina, A., B Alhmadi, H., Magomedova, A., Siddiqui, Z., Mehdi, A., & Hadi, N. (n.d.). Magnesium matters: A comprehensive review of its vital role in health and diseases. Cureus, 16(10), e71392. https://doi.org/10.7759/cureus.71392
¹⁰ Vicariotto, F., Porchetti, A., & Murina, F. (2022). A dietary supplement of vitamin B₆ with four herbal extracts improves sleep disturbances and anxiety associated with the menstrual cycle and menopause transition: Results from an exploratory study. Integrative and Complementary Therapies, 28, 265–269. https://doi.org/10.1089/ict.2022.29051.fvi
¹¹ Kuo, Y.-Y., Chang, H.-Y., Huang, Y.-C., & Liu, C.-W. (2022). Effect of whey protein supplementation in postmenopausal women: A systematic review and meta-analysis. Nutrients, 14(19), 4210. https://doi.org/10.3390/nu14194210
¹² Green tea for weight loss: Does it work? (2018, January 8). https://www.medicalnewstoday.com/articles/320540
¹³ Oral probiotics and vaginal microbiome in post-menopause women: An opinion for the improvement of natural therapies in gynecology. (n.d.). Revista Da Associação Médica Brasileira, 70(2), e702EDIT. https://doi.org/10.1590/1806-9282.702EDIT
¹⁴ Management of gynecologic problems. (n.d.). Johns Hopkins Sjögren's Center. Retrieved February 20, 2025, from https://www.hopkinssjogrens.org/disease-information/treatment/management-of-gynecologic-problems/
¹⁵ Messina, M. J., & Wood, C. E. (2008). Soy isoflavones, estrogen therapy, and breast cancer risk: Analysis and commentary. Nutrition Journal, 7, 17. https://doi.org/10.1186/1475-2891-7-17
¹⁶ Levothyroxine and calcium—Consensus academic search engine. (n.d.). Retrieved February 20, 2025, from https://consensus.app/questions/levothyroxine-and-calcium/
¹⁷ Geller, S. E., & Studee, L. (2005). Botanical and dietary supplements for menopausal symptoms: What works, what does not. Journal of Women's Health (2002), 14(7), 634–649. https://doi.org/10.1089/jwh.2005.14.634
¹⁸ Oh, M. R., Park, J. H., Park, S. K., & Park, S. H. (2024). Efficacy of plant‐derived dietary supplements in improving overall menopausal symptoms in women: An updated systematic review and meta‐analysis. Phytotherapy Research, 38(3), 1294–1309. https://doi.org/10.1002/ptr.8112
¹⁹ 9 best menopause supplements and vitamins for 2025. (2023, June 26). Healthline. https://www.healthline.com/health/menopause/vitamins-for-menopause
