Herbs and botanicals on table | Menopause supplements | Natural remedies for menopause

Menopause Supplements 101: Natural Remedies for Menopause

What do you think of when you hear ‘menopause’?

Maybe it’s the hot flashes, night sweats, insomnia, weight gain, and other not-so-fun symptoms.

But with our list of natural remedies for menopause below, you can find tips to manage menopause no matter your symptoms.

Lifestyle Changes for Menopause

Making certain lifestyle or diet changes prior to the onset of menopause can help ensure you are ready for it, as well as helping to support you through the process.

Depression during menopause can be a common sign and symptom, but it’s important to note that studies suggest the more negatively we view menopause and the more pessimistic our approach, the more intense and difficult our experience can be. In short, a negative mindset can worsen our symptoms, or at least the way they make us feel and our ability to cope with them.

Here are some ways to improve your mental, emotional and physical well-being during menopause, so you can come out the other side stronger and healthier.

Yoga and Meditation

Relaxing aerobic exercises such as yoga, alongside breath work and meditation can aid in psychological as well as physical symptoms of menopause.

There’s a lot of information and talk about hot flashes, insomnia, and other physical symptoms of menopause mentioned above, but a lot of women can feel isolated in the way that menopause makes them feel emotionally and mentally.

Stress relieving practices can boost your mood significantly. Plus, another symptom of menopause as reported by many women is brain fog or forgetfulness. Adding mindful practices to your day can improve focus, sleep and make you feel more connected and in tune with your body through this time.

Yoga can also help alleviate joint pain while strengthening muscles, building bone density, and boosting heart health. All in a way that feels less intimidating to those suffering from hot flashes, and can allow for more of a cool and collected workout.

Not forgetting the self-confidence boost we feel after moving our bodies and challenging ourselves. A simple yoga flow can do wonders for positive reinforcement and self-esteem.

Quit Smoking and Limit Alcohol Consumption

If you’re someone who’s always battled with quitting smoking or giving up that extra glass of red wine, going through menopause may be the extra motivator you needed.

Smoking and alcohol may be doing no favors for you when it comes to hot flashes and can make menopause symptoms even worse. Anxiety, mood swings, sleep, skin issues, and hot flashes get worse when you smoke and drink. So, it might just be time to ditch the bad habits.


We know we’ve mentioned night sweats and insomnia on our symptoms of menopause list, and you may not want to hear this when you’re already struggling to get a good night’s sleep, but the importance of good quality and a decent amount of sleep is worth mentioning if you’re looking for some restorative ways to get you through menopause.

A poor night's sleep can worsen symptoms, make us irritable, more easily stressed, and strain our focus (or lack of) even further. It’s a negative cycle that in turn continues to make it more difficult for us to sleep the next night and so on.

But how do you get a good night’s sleep {link to magnesium article} when you’re suffering from insomnia and night sweats we hear you scream.

Well, in addition to trying mindful and relaxation methods, your diet and exercise can also play a role in aiding your sleep.

A healthy lifestyle including restorative exercise and an optimized diet can help alleviate some of the symptoms of menopause.

It’s not always possible to get all the vitamins and minerals in the right dosage through diet alone, so here are some highly regarded supplements for menopause.

Supplements for Menopause

B vitamins

Multiple B vitamins can serve as natural supplements for menopause, and these vitamins are often referred to as the 'stress' vitamins.

B vitamin deficiency can surface as tension, irritability, poor stress management, lack of concentration, and anxiety. Similarly to the symptoms of menopause, so ensuring you have optimum levels during menopause can help in many ways to support stress management and cognitive function.

Vitamin E

Some experts recommend applying Vitamin E oil to your vagina to improve lubrication and reduce itchiness or dryness.


Magnesium is also commonly recommended as most women have some form of magnesium deficiency and using it as a supplement may reduce hot flashes, and improve mood and sleep.


Omega-3 fatty acids can offer countless benefits for menopause symptoms such as decreasing your risk of depression, osteoporosis, heart disease, hot flashes, and other menopause-related symptoms. Be sure to check with your doctor for your recommended daily intake of omega-3 fatty acids.

There are plenty of natural supplements for menopause readily available to relieve symptoms - just remember to consult your doctor before taking any new medications or supplements.

Herbal Remedies for Menopause

Black Cohosh

Black cohosh is a herb linked to helping regulate your mood and enhancing sleep. While some studies also show it can reduce night sweats and hot flashes too. It is available in many supplements, and some experts recommend taking 40 mg twice a day but consult your doctor before taking any major steps to understand what is best for you.

Wild yam

Wild Yam has been used as an alternative medicine for centuries as a treatment for PMS and menopause symptoms because it has estrogen-like compounds. Meaning wild yam supplements may mimic the effects of estrogen on your body. Some reports have shown wild yam creams to reduce hot flashes and mood changes.


Vitex Agnus-Castus, or the chasteberry has been used for many centuries as a herbal supplement that can ease PMS and menopause symptoms such as better mood and sleep along with reduced night sweats and hot flashes. In some studies, women report having fewer menopause symptoms.

Topical Creams for Menopause

Glow Botanica’s Menopause Tummy Butter Topical Supplement, is not your typical supplement. This Tummy Butter relieves and prevents symptoms of hot flashes, night sweats, tiredness, and lower sexual appetite and restores your hormonal balance in a cream form that’s easy to use, absorbs quickly, and better yet, doesn’t mess with your gut. All while harnessing the powerful properties of vitex, wild yam, and marshmallow root.

If you have pre-existing hormonal conditions, make sure to consult your doctor before making any significant changes to your wellness routine. Always consult a doctor or specialist before taking any form of supplements.