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Showing all 9 ingredients

• Moderate

  NOW Foods

  Vitamin D3

  Bone health, especially with little sun

  600–800 IU (from food + supplement)With food

  Supports bone health alongside calcium, and matters most if you get little sun or are at risk of deficiency. The 2024 Endocrine Society guideline does not support high doses for disease prevention in healthy adults, so stay at the recommended daily intake. Take with a meal containing fat.

  Suggested: Vitamin D-3, 400 IU, 180 Softgels (1–2 daily)

  Talk to your doctor if you think you may be deficient. Take higher doses only if your doctor advises it.

  Sources: Weaver et al., Osteoporos Int 2016 (opens in new tab); Endocrine Society guideline, JCEM 2024 (opens in new tab)

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• Strong

  Solgar

  Calcium (citrate)

  Bones, when dairy intake is low

  500 mgWith food

  Only to top up a low-dairy diet; bone protection works with vitamin D. Food sources come first.

  Suggested: Calcium Citrate with Vitamin D3, 240 Tablets

  Do not exceed your total daily need from food plus supplements; talk to your doctor if you have kidney stones. The suggested product also contains vitamin D3, so count it toward your daily vitamin D.

  Sources: Weaver et al., Osteoporos Int 2016 (opens in new tab)

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• Emerging

  Doctor's Best

  Magnesium glycinate

  Sleep and muscle relaxation

  200–350 mg elementalEvening

  A gentle, well-tolerated form many women use for sleep and muscle relaxation. Research on sleep is promising but limited.

  Suggested: High Absorption Magnesium Lysinate Glycinate, 120 Tablets

  Check with your doctor if you have kidney disease.

  Sources: Mah et al., BMC Complement Med Ther 2021 (opens in new tab)

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• Moderate

  California Gold Nutrition

  Omega-3 (EPA + DHA)

  Mood, joints and heart

  1,000 mg combinedWith food

  Supports heart health and may ease joint stiffness and low mood. Take with food to reduce aftertaste.

  Suggested: Omega-3 Premium Fish Oil, 100 Softgels

  Talk to your doctor first if you take blood thinners.

  Sources: Liao et al., Transl Psychiatry 2019 (opens in new tab); Goldberg et al., Pain 2007 (opens in new tab)

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• Moderate

  NOW Foods

  Soy isoflavones

  Hot flash frequency

  40–80 mgWith food

  Plant compounds that, in several trials, modestly reduced how often hot flashes happen. Effects take 6–12 weeks.

  Suggested: Soy Isoflavones, 120 Veg Capsules

  Avoid without medical advice if you have a history of hormone-sensitive cancer or use HRT.

  Sources: Taku et al., Menopause 2012 (opens in new tab); NAMS position statement, Menopause 2023 (opens in new tab)

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• Emerging

  Nature's Way

  Black cohosh

  Hot flashes (mixed evidence)

  20–40 mg standardized extractWith food

  A traditional option for hot flashes. Study results are mixed: some women notice relief, many trials show little difference from placebo.

  Suggested: Black Cohosh, 40 mg, 120 Vegan Capsules

  Rare liver problems have been reported. Avoid with liver conditions, HRT or a history of hormone-sensitive cancer unless your doctor agrees.

  Sources: Leach et al., Cochrane Review 2012 (opens in new tab); NAMS position statement, Menopause 2023 (opens in new tab)

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• Emerging

  Natural Factors

  Saffron extract

  Low mood and anxiety

  28–30 mgMorning

  Small trials suggest benefit for low mood and anxiety, including during menopause. Promising, not yet definitive.

  Suggested: Stress-Relax Pure Saffron Extract (affron), 28 mg, 30 Capsules

  Do not combine with antidepressants without your doctor.

  Sources: Lopresti et al., J Menopausal Med 2021 (opens in new tab)

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• Emerging

  California Gold Nutrition

  Creatine monohydrate

  Strength, energy, mental sharpness

  3–5 gMorning

  Well studied for muscle strength; early research in midlife women looks at energy and mental sharpness. Pairs best with strength training.

  Suggested: Sport, Pure Creatine Monohydrate, 1 lb

  Talk to your doctor if you have kidney disease.

  Sources: Smith-Ryan et al., Nutrients 2021 (opens in new tab); Smith-Ryan et al., JISSN 2025 (opens in new tab)

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• Strong

  Jarrow Formulas

  Vitamin B12

  Energy if you eat little animal food

  250–500 mcgMorning

  Essential if you eat little or no animal food; low B12 can cause tiredness and brain fog.

  Suggested: Methyl B-12, 500 mcg, 100 Chewable Tablets

  Sources: Stabler, N Engl J Med 2013 (opens in new tab)

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